Image transcription text — i ZNRASM OPT® CES Programming Template

Image transcription text — i ZNRASM OPT® CES Programming Template Client Name: CLIENT GOAL: PHASE (include week &): DATE: Exercise Selection Sets Reps Tempo … Show more CO-1: Prepare health appraisals before testing or exercise prescription, including screening and risk stratification of apparently healthy individuals. CO-2: Identify key screening results that require follow-up by other medical providers and those that fall within the scope of a CES. CO-3: Design an exercise program that follows the NASM 4-phase Corrective Exercise (CEx) training method. CO-4: Progress a client’s exercise program appropriately and promptly to achieve long-term goals. Using the client from this week’s Discussions and the Week 7 Assignment, please MAKE a CES programming template with revised/updated goals for weeks 8 and 12. Be sure to appropriately progress exercise types, intensities, sets, and reps. ———————————————————————————————————— This week’s discussion is below: I administered these questionnaires to a colleague of mine who is employed at a gym as a personal trainer. He is 33 years old and leads a highly active lifestyle, exercising every day and enjoying outdoor activities such as hiking and surfing. His diet consists primarily of protein sources like chicken and beef, along with plenty of vegetables, and he maintains a very healthy eating regimen while being well-informed about nutrition as well. Rest: He got 5-6 hours of sleep last night and feels fatigued and unsettled due to a nightmare. As a result, he has been consuming a lot of caffeine (energy drinks) lately to help him stay alert at work. Five days a week, he takes walks on the beach with his dogs and spends an hour reading books. On two of those days, he practices stretching and takes ice baths to enhance his circulation and clear his mind. He experiences stress levels around 6 out of 10, primarily related to work and finances. Refuel: Before his workout, he consumes three eggs alongside avocado toast. Additionally, he enjoys chocolate protein milk and coffee. His meals remain consistent each day. After exercising, he has a protein shake and a pre-prepared meal consisting of broccoli and either ground beef or turkey served with white rice. And, he consumes approximately a gallon of water daily. Regenerate: Before engaging in his workout routine, he refrains from any myofascial rolling techniques; however, he does partake in some gentle stretching exercises to prepare his body. He dedicates around ten minutes to this warm-up phase, ensuring that his muscles are adequately loosened and ready for the physical exertion ahead. Once he completes his workout, particularly after an intense training session when muscle soreness is likely to occur, he incorporates myofascial rolling into his post-activity routine. This practice involves using a foam roller or similar device to alleviate tension in the muscles and fascia. Additionally, he utilizes a stretching machine specifically designed for targeting the back and legs to further aid in recovery and enhance flexibility whenever he experiences discomfort or fatigue from rigorous exercise sessions. Based on the information provided about my colleague’s nutrition and hydration status, it appears that he maintains a generally healthy diet and hydration routine, particularly considering his active lifestyle. His intake of protein sources, ample vegetables, and consistent water consumption (approximately a gallon daily) are positive indicators of sufficient nutrition and hydration. However, there are a few areas of concern that warrant attention. The reported sleep duration of 5-6 hours, coupled with feelings of fatigue and reliance on caffeine, suggests that his rest and recovery may not be adequate. Insufficient sleep can adversely affect both nutrition and hydration status, as it can lead to increased cravings for unhealthy foods and dehydration (Fahmy, 2022). In my counseling, I would recommend the following: * Sleep Hygiene: Encourage him to prioritize sleep and establish a regular sleep schedule, aiming for at least 7-8 hours of quality sleep per night. Strategies such as creating a relaxing bedtime routine and minimizing caffeine intake in the hours leading up to bedtime could be beneficial (Shriane et al., 2023). * Caffeine Management: Suggest reducing energy drink consumption and finding alternative ways to boost energy, such as through balanced meals and snacks, or other natural methods. *Stress Management*: Given his stress levels, incorporating stress-reducing activities such as mindfulness, yoga, or deeper relaxation techniques could help improve overall well-being and potentially enhance his recovery. *Post-Workout Nutrition*: Ensure that his post-workout meals are not only protein-focused but also include carbohydrates to replenish glycogen stores and support recovery (Fahmy, 2022). By addressing these areas, he can improve his overall nutrition and hydration status, leading to better performance and recovery from his active lifestyle. Week 7 Assignment is below : To develop the Week 1 and Week 4 Corrective Exercise (CEx) Programming templates for the client, we will align the exercises with the NASM 4-phase Corrective Exercise (CEx) training method. Based on the client’s history of left hip and lumbar spine injury, the primary goal will be to improve mobility, address muscle imbalances, and manage chronic pain. Week 1: Phase 1 – Inhibitory and Lengthening Techniques (Preparation Phase) Client’s Primary Goal: Improve mobility in the lower body by reducing muscle imbalances (e.g., tight hip flexors and weak glutes/hamstrings) Alleviate pain in the left hip and lumbar spine Inhibitory and Lengthening Techniques: (Foam Rolling: Hip Flexors) Sets/Reps: 1 set of 30-60 seconds per side Tempo/Rest: Slow; 30-second rest between sides Notes: Focus on reducing tightness in the hip flexors. (Foam Rolling: Quadriceps) Sets/Reps: 1 set of 30-60 seconds per side Tempo/Rest: Slow; 30-second rest between sides Notes: Target tight quadriceps to alleviate anterior pelvic tilt. (Static Stretch: Hip Flexors) Sets/Reps: 2 sets of 30 seconds per side Tempo/Rest: Hold stretch; 30-second rest Notes: Ensure deep stretch to improve hip flexibility. (Static Stretch: Hamstrings) Sets/Reps: 2 sets of 30 seconds per side Tempo/Rest: Hold stretch; 30-second rest Notes: Focus on posterior chain activation. Activation Techniques: (Glute Bridge) Sets/Reps: 3 sets of 12 reps Tempo/Rest: Controlled (2 seconds up, 2 seconds down); 30-second rest Notes: Activate the glute muscles to improve pelvic stability. (Band Walks -Lateral) Sets/Reps: 3 sets of 10 steps in each direction Tempo/Rest: Slow, controlled; 30-second rest Notes: Target the gluteus medius to address hip instability. (Single-Leg Balance with Reach) Sets/Reps: 2 sets of 10 reps per side Tempo/Rest: Controlled; 30-second rest Notes: Focus on balance and hip stability. Integration & Skill Development: (Squat to Row with Resistance Band) Sets/Reps: 2 sets of 12 reps Tempo/Rest: Controlled; 30-second rest Notes: Encourage coordination between upper and lower body. (Step-Ups – Low Step) Sets/Reps: 2 sets of 10 reps per side Tempo/Rest: Controlled; 30-second rest Notes: Target lower body stability and functional movement. Resistance training: (Dumbbell Deadlift) Sets/Reps: 3 sets of 10-12 reps Tempo/Rest: Controlled (2 seconds down, 2 seconds up); 30-60 seconds rest between sets Notes: Focus on maintaining a neutral spine and engaging the glutes and hamstrings during the lift (Blazevich et al., 2020). This exercise will help strengthen the posterior chain and improve hip mobility. (Bodyweight Squats) Sets/Reps: 3 sets of 12-15 reps Tempo/Rest: Controlled; 30-60 seconds rest between sets Notes: Ensure proper squat form: feet shoulder-width apart, chest lifted, and knees tracking over the toes. This exercise will help activate the glutes and improve overall lower body mobility (Blazevich et al., 2020). (Single-Leg Glute Bridge) Sets/Reps: 3 sets of 10 reps per side Tempo/Rest: Controlled (2 seconds up, 2 seconds down); 30-60 seconds rest between sets Notes: Perform the exercise by placing one foot on the ground and lifting the opposite leg straight up. Focus on engaging the glutes and maintaining pelvic stability throughout the movement. This exercise will strengthen the glutes and improve hip stability (Blazevich et al., 2020). Cool-Down: (Foam Rolling: Lumbar Spine) Sets/Reps: 1 set of 60 seconds Tempo/Rest: Slow Notes: Focus on releasing tension in the lumbar region. (Child’s Pose Stretch) Sets/Reps: 2 sets of 30 seconds Notes: Target lower back and promote relaxation. Week 4: Phase 2 – Strength Endurance Client’s Primary Goal: Progress strength and endurance in key muscle groups (glutes, hamstrings, core) Continue addressing mobility and stability for the hip and lumbar spine Inhibitory and Lengthening Techniques: (Foam Rolling: Hip Flexors) Sets/Reps: 1 set of 60 seconds per side Tempo/Rest: Slow; 30-second rest between sides Notes: Continue focus on reducing tightness. (Static Stretch: Glute Stretch) Sets/Reps: 2 sets of 30 seconds per side Tempo/Rest: Hold stretch; 30-second rest Notes: Deepen glute stretch to further improve mobility (Davis et al., 2005). (Static Stretch: Hamstrings) Sets/Reps: 2 sets of 30 seconds per side Tempo/Rest: Hold stretch; 30-second rest Notes: Continue to release tight hamstrings (Davis et al., 2005). Activation Techniques: (Single-Leg Glute Bridge) Sets/Reps: 3 sets of 12 reps per side Tempo/Rest: Controlled; 30-second rest Notes: Progress from the basic glute bridge. (Cable or Band Lateral Walk) Sets/Reps: 3 sets of 12 steps in each direction Tempo/Rest: Controlled; 30-second rest Notes: Increase resistance for hip stability. (Plank with Leg Lift) Sets/Reps: 3 sets of 10 leg lifts per side Tempo/Rest: Controlled (2 seconds up, 2 seconds down); 30-second rest Notes: Improve core and glute engagement. Integration & Skill Development: (Single-Leg Romanian Deadlift/RDL) Sets/Reps: 3 sets of 10 reps per side Tempo/Rest: Controlled; 30-second rest Notes: Improve balance and posterior chain strength. (Step-Ups – Higher Step) Sets/Reps: 3 sets of 10 reps per side Tempo/Rest: Controlled; 30-second rest Notes: Progress to a higher step to challenge strength and stability. Resistance training: (Cable or Band Lateral Walk) Sets/Reps: 3 sets of 12-15 steps in each direction Tempo/Rest: Slow, controlled; 30-60 seconds rest between sets Notes: Use a resistance band around the thighs or a cable machine set low. Focus on maintaining tension in the band as you step sideways. This exercise targets the gluteus medius, enhancing hip stability and strength. (Plank with Leg Lift) Sets/Reps: 3 sets of 10 leg lifts per side Tempo/Rest: Controlled (2 seconds up, 2 seconds down); 30-60 seconds rest between sets Notes: Begin in a plank position and lift one leg while maintaining core engagement and a straight line from head to heels. This exercise strengthens the core and glutes while promoting lumbar stability. Cool-Down: (Foam Rolling: Lower Back and Hamstrings) Sets/Reps: 1 set of 60 seconds each area Notes: Focus on releasing tension in key muscle groups. (Kneeling Hip Flexor Stretch) Sets/Reps: 2 sets of 30 seconds per side Notes: Promote flexibility and relaxation. These programs are designed to gradually increase strength and mobility while focusing on the client’s chronic injury areas (Davis et al., 2005).

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