12: 12 Week Exercise Program

*Looking at the PowerPoint provided by pictures by John Guido and Sherry Werner in their article “You need stronger legs to pitch then we thought” this image describes the 10-step process I will be explaining for you today

As a general goal, aim for at least 30 minutes of physical activity every day.

I have organized the client’s training program with the major muscles first in the program after that I would repeat the muscles again. In addition, since the client had requested for 6 resistance training days I have strategized by splitting the major muscle groups into several days as seen in the client’s program. Furthermore, with having 6 days of resistance training it would be tough but with a mixture of upper and lower body days it would allow the client to recovery and build the muscles. Not only, he would be build muscles, he would improve in his speedball games.

This month I did 1800 minutes of exercise! Every day I wake up at 6:45 and I play until 7:45. I do a lot of fitness and work on soccer at that time. In the morning I do running, jump rope, and do soccer drills with my dad. This month, I learned how to head a soccer ball and improve my touch on the ball. My dad taught me how to do these techniques and he got the fear out of me. I also got a new record with juggling a soccer ball and jump rope. I did 632 juggles and I jumped roped 72 jumps at a stretch. I improved my fitness a lot his month. I had a much better performance after practicing on game-day than the last week's game. I practice soccer at least 2 hours everyday. I also scooter or bike to school 3 times a week. I live about 10 minutes

My short term S.M.A.R.T. goal for December of 2017 is to begin a consistent workout routine. Specifically, I would like to keep up with this workout routine long term, but right now I just need to get into the habit of doing this. I have tried before, but I could not keep up with it. I just need to try again with a different purpose to keep me going. To measure this goal, I will complete at least three 30 minute workout sessions each week of December. After completing my Time Management schedule assignment, I know that I have plenty of free time to accomplish this attainable goal. This is a realistic goal, because I have no reason not to be working out. I have no disability and it would make me feel more energized and healthy. One month is an adequate timeframe

--Bilateral exercises (squats, ski jumps, tree pose, X-jumps and donkey kicks) X 20 to improve UE strength, proprioceptive input, self-regulation, balance and work behavior.

Keep these muscles tight and raise your leg 4 to 6 inches (10 to 15 cm) off the floor.

For each exercise, the participants will perform three sets of ten repetitions. Although it should be noted that the participants will not be lifting their maximum weight ability each time they weight train. Starting on week one, the participants will lift forty percent of their maximum weight

Educating Mary on multiple components of her exercising plan and lifestyle choices will be beneficial for her and her family. Significant things that Mary should be educated on are her Diet and nutrition since she is struggling with osteoporosis; additionally, on what osteoporosis is and ways she could prevent it or lessen the severity. Assuming Mary has never gone through a graded exercise test (GXT), she should know why she needs one and what her results mean. Furthermore, Mary should be educated on her aerobic exercise plan, and why it would be beneficial for her to do. Considering her high blood pressure in her eye, it wouldn’t hurt to educate Mary on glaucoma; as well as, any other risk factors of aging that may pertain to her.

Specific behavior goal: I will increase my physical activity and stamina by completing a 60-minute work out 5 times a week by the end of the next 8 weeks.

Patient stood at adjustable shelve, placed books from waist level to shoulder level and then from shoulder level to waist level to increase functional ROM in the L UE for ADLs.

day one and then you can let yourself go after that,” (Creating and Raising the Fitness

To build up to the workout (that is in 13 weeks), we have been challenged to participate in a 12 week program, (See Attached). There will be markers placed in the parking area for those that choose to do it here. The markers

Along with shape strength is also significant. To increase strength, instead of increasing reps, add stronger compound movements

This month I did about 1600 minute of exercise. I also became more fit and faster. This month, I started playing soccer and doing fitness from 6:30 a.m., to 7:30 a.m. Every morning I do sprinting, juggling with a soccer ball, controlling a soccer ball, leg work, jump rope, and pull up bar. This helped me so much in my recent soccer games and in the fall festival playing football. This month I have improved my running and that helped me the most this month. Because of all the exercise this month- most of all running- I scored a hattrick in my soccer game. (A hattrick is when you score three goals in one game). The best part was, our team won. My coach said to me that my running was very good and my dad was super proud of me. All that hard