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Physiology of Exercise (HES375)

Combine
CLIENT: BROCK MANNEN

Nicholas Evans
-0-
Table of Contents & Relative Dates of
Completion

Health History Forms pg 3

Flexibility Testing pg 7
Functional Movement Screen

Balance Testing pg 12
Y Balance Test
Bess test

VO2 Testing pg 17
VO2 Max Test
Step Test

Pulmonary Testing pg 23
Pulmonary Test

Body Composition pg 26
Hydrostatic Weighing

Vertical Power Testing pg 29


Vertical jump

Horizontal Power Testing pg 32


40 Yard Dash

Total body Power Testing pg 34


Backwards Overhead Medicine Ball Throw (BOMB)

Upper body Strength Testing pg 36


1RM Bench
1RM Lat Pulldown
1RM Barbell Overhead Press

-1-
Low Body Strength Testing pg 40
1RM Squat
1RM Deadlift

Muscle Endurance pg 43
Pushup Test
One-minute Sit-up Test

Results & Norm Comparisons pg 44

Recommendations pg 46

Summary pg 53

References pg 55

-2-
Health History Forms

-3-
-4-
-5-
-6-
Flexibility Testing
Functional Movement Screen

7
Functional Movement Screen
DESCRIPTION:

With this test the client is ran through the functional movement screen. Each movement is
intended to look for discrepancies in joint ROM and flexibility. When there is noticeable
discrepancy it is noted then that joints ROM is measured with a goniometer. These
measurements are then compared to norms. Screened movements are shown below;
 Squats
 Overhead Squats
 Forward Lunge
 Side Lunge
 Crossover Hip shift
 Standing Hip Rotations
 Lumbar Spine I test
 Hip external and Internal rotation
 Thoracic Spine Rotation
 Hip External Rotation
 Ankle Plantar Flexion
 Cervical I Test
 Shoulder Internal and external rotation
 Elbow flexion/extension
 Arm supination/pronation
 Wrist flexion/extension
 Radial/Ulnar Deviation

EQUIPMENT NEEDED:

 Chair
 Goniometer
 Therapy table (for convenience)

TESTING RESULTS:

✔️= Proper mobility


✔️ = Improper mobility
Squats
Right Left Comments
Hip Flexion ✔️ ✔️
Knee Flexion ✔️ ✔️
Ankle Dorsiflexion ✔️ ✔️

8
Overhead Squat
Right Left Comments
Thoracic Extension ✔️ ✔️ 22
Shoulder Flexion ✔️ ✔️

Forward Lunge
Right Left Comments
Hip Extension ✔️ ✔️
Knee Extension ✔️ ✔️

Side Lunge
Right Left Comments
Hip Adduction ✔️ ✔️

Crossover Hip Shift


Right Left Comments
Hip Abduction ✔️ ✔️

Standing Hip Rotation


Right Left Comments
Pelvic Twist ✔️ ✔️
Subtalar Motion ✔️ ✔️

Lumbar Spine I Test


Restricted Comments
Right Front Quadrant ✔️
Left Front Quadrant ✔️
Right Back Quadrant ✔️
Left Back Quadrant ✔️

Hip External and Internal Rotation


Restricted Comments
Left Side Sit R L Neither restricted
Right Side Sit R L Neither restricted

9
Thoracic Spine Rotation, Hip External Rotation, Ankle Plantar Flexion
Restricted Comments
Right Rotation ✔️
Left Rotation ✔️
Flexion ✔️
Right Hip External Rotation ✔️
Left Hip External Rotation ✔️
Right Ankle Plantar Flexion ✔️
Left Ankle Plantar Flexion ✔️

Cervical Spine I Test


Restricted Comments
Right Front Quadrant ✔️
Left Front Quadrant ✔️
Right Back Quadrant ✔️
Left Back Quadrant ✔️
Right Cervical Rotation ✔️
Left Cervical Rotation ✔️

Upper Extremity Test


Right Left Comments
Shoulder Internal Rotation ✔️ ✔️
Shoulder External Rotation ✔️ ✔️
Elbow Flexion ✔️ ✔️
Elbow Extension ✔️ ✔️
Supination ✔️ ✔️
Pronation ✔️ ✔️
Wrist Flexion ✔️ ✔️
Wrist Extension ✔️ ✔️
Radial Deviation ✔️ ✔️
Ulnar Deviation ✔️ ✔️

10
NORMATIVE DATA:

Joint and motion Normal Joint and motion Normal


Ankle DF Range
20 Cervical SB Range
45
(Degrees) (Degrees)
Ankle PF 50 Cervical Rotation 60
Knee Flexion 135 Shoulder flexion 180
Knee Extension 0 Shoulder Extension 60
Hip Flexion 120 Shoulder Abduction 180
Hip Extension 30 Shoulder ER 90
Hip ER 45 Shoulder IR 70
Hip IR 45 Elbow flexion 150
Hip Abduction 45 Elbow extension 0
Hip Adduction 30 Forearm supination 90
Trunk Flexion 80 Forearm pronation 90
Trunk Extension 30 Ulnar deviation 30
Trunk Rotation 45 Radial deviation 20
Trunk SB 35 Wrist flexion 80
Cervical flexion 45 Wrist extension 70
Cervical Extension 45 Cervical SB 45
Cervical Rotation 60

11
Balance Testing
Y Balance Test
BESS Test

12
Y-Balance Test
DESCRIPTION:

In this test you should tape 3 lines at 3-foot lengths at 120-degree angles. Client stands with
one foot in the middle then they reach as far as possible with the other foot in the direction of
the tape. Then mark how far they can reach then measure the distance. Each direction should
be tested 3 times and then averaged. Repeat with other foot. [1]

EQUIPMENT NEEDED:

 Open Space
 Tape
 Measuring Tape

TESTING RESULTS:

Left foot Trial 1 Trial 2 Trial 3 Average


Front 66 cm 58cm 66 cm 63 cm
Posterolateral 100 cm 104 cm 104 cm 102 cm
Posteromedial 86 cm 99 cm 93 cm 92 cm
Right Foot Trial 1 Trial 2 Trial 3 Average
Front 71 cm 68 cm 71 cm 70 cm
Posterolateral 91 cm 99 cm 97 cm 95 cm
Posteromedial 97 cm 100 cm 100 cm 99 cm

NORMATIVE DATA COMPARISON:

Left foot
Front Not within norms
Posterolateral Within norms
Posteromedial Within norms
Right Foot
Front Not within norms
Posterolateral Within norms
Posteromedial Within norms

Client was within norms for all tests except the left and right leg in the front quadrant. This may
be because he is shorter than the average person, if he was a more average height he would
certain reach a normal length.

13
NORMATIVE DATA:

Direction Male Female


Frontal 79.2 7.0 76.96.2
Posterolateral 90.413.5 85.513.2
Posteromedial 95.68.3 89.111.5

14
BESS Test

DESCRIPTION:
1. Before testing, instruct the individual to remove shoes and any ankle taping if necessary.
Socks may be worn if desired.
2. Read the instructions to the subject as they are written in the BESS Testing Protocol.
3. Record errors on the BESS Score Card as they are described below.

Scoring the BESS


Each of the twenty-second trials is scored by counting the errors, or deviations from the proper
stance, accumulated by the subject. The examiner will begin counting errors only after the
individual has assumed the proper testing position.

List of Errors
 moving the hands off of the iliac crests
 opening the eyes
 step stumble or fall
 abduction or flexion of the hip beyond 30
 lifting the forefoot or heel off of the testing surface
 remaining out of the proper testing position for greater than 5 seconds [2]

EQUIPMENT NEEDED:

 foam pad
 stop watch
 spotter

TESTING RESULTS:
Firm Surface Foam
Surface
Double Leg Stance 0 0
Single Leg Stance 2 6
Tandem Stance 1 6
Surface Total 3 12
BESS Total score 15

15
NORMATIVE DATA COMPARISON:

Firm Surface Foam Surface


Double Leg Stance Within norms Within norms
Single Leg Stance Within norms Within norms
Tandem Stance Within norms Within norms
Surface Total Within norms Within norms
BESS Total score Within
norms

Since the BESS total score norm is between 4.69 – 19.37 errors the clients balance was well
within norms (15 errors) for all stances on both firm and foam surfaces.

NORMATIVE DATA:

Firm Surface Foam


Surface
Double Leg Stance 0.009  0.12 0.33  0.90
Single Leg Stance 2.45  2.33 5.06  2.80
Tandem Stance 0.91 1.36 3.26  2.62
Surface Total 3.37  3.10 8.65  5.13
BESS Total score 12.03
7.34

16
VO2 Testing
VO2 Max Test
Step Test

17
VO2 Max Test
DESCRIPTION:

First client needs to be debriefed on expectations, safety information, testing steps, and
reassured that they can stop the test if they do not feel safe. Then explain how RPE works and
explain that they will be asked throughout the test. After that the metabolic cart needs to be
calibrated. Next fit the client with the heart rate monitor and the mask and attach it to the
tube. Client then steps onto the treadmill and then begin the BRUCE protocol. (BRUCE protocol
begins with 2 minutes warm up before test begins, then each phase progresses every 3
minutes. The stages are explained below.) As each stage nears completion record clients RPE.
As stages go on be sure to monitor client’s HR, RER and RR and keep in mind that as the HR
approaches max, RR spikes, and RER approaches 1 you will know the test is almost done.

BRUCE Protocol
Stage Duration Velocity Grade
1 3 1.7 10
2 3 2.5 12
3 3 3.4 14
4 3 4.2 16
5 3 5.0 18
6 3 5.5 20
7 3 6.0 22

EQUIPMENT NEEDED:

 Metabolic cart
 Computer w/ Bruce Protocol
 Treadmill
 Facemask or mouthpiece and nose plug
 Heart rate monitor

TESTING RESULTS:
VO2 Test results spreadsheet is on a following page

Test 1 VO2 Max: 80.42 ml/kg/min


Test 2 VO2 Max: 71.84 ml/kg/min

Test 1 was very extreme, so we retested to see if the 80 was accurate.

18
NORMATIVE DATA COMPARISON:
Client fits into the superior category for VO2 Max which us >55.9.

NORMATIVE DATA:

Men
Age Very Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0 - 38.3 38.4 - 45.1 45.2 - 50.9 51.0 - 55.9 >55.9
20-29 <33.0 33.0 - 36.4 36.5 - 42.4 42.5 - 46.4 46.5 - 52.4 >52.4
30-39 <31.5 31.5 - 35.4 35.5 - 40.9 41.0 - 44.9 45.0 - 49.4 >49.4
40-49 <30.2 30.2 - 33.5 33.6 - 38.9 39.0 - 43.7 43.8 - 48.0 >48.0
50-59 <26.1 26.1 - 30.9 31.0 - 35.7 35.8 - 40.9 41.0 - 45.3 >45.3
60+ <20.5 20.5 - 26.0 26.1 - 32.2 32.3 - 36.4 36.5 - 44.2 >44.2

19
Spring Arbor University
Human Performance Lab
*** grace comstock ***
2018 / 4 / 20 14 : 32 0

Patient Information
Name M, BROCK File number 0 Doctor Zigler
Age 21 yrs Sex M
Height 69 in 175.259995 cm Weight 143 lb 65 kg
Tech Nick

Test Protocol
Test degree Maximal
Exercise Device
Treadmill

Test Environment
Insp. temp. 22 deg C Baro. pressure 746 mmHg
Exp. flow temp.
Mean of room temp. and 37.0 deg C
Insp. O2 20.9400005 % Insp. CO2 0.03 %
STPD to BTPS 1.23462617

Base Values for Sampling


Base O2 20.9400005 % Base CO2 0.03 % Measured O2 20.9184265 % Measured CO20.14400415 %

==========
. . . .
TIME VO2 VO2/kg METS VCO2 VE RER RR Vt FEO2 FECO2 HR TM TM AcKcal
STPD STPD STPD BTPS BTPS SPD ELV
min L/min ml/kg/m L/min L/min BPM L % % bpm mph %Grd Kcal
----------
0.25300002 0.11818535 1.81823611 0.51949602 0.09128498 7.82705927 0.77238834 19.7628441 0.39604923 19.1646194 1.47004008 105 0.91818154 0 0.14201811
0.52933335 0.21567373 3.3180573 0.94801635 0.16888936 8.23348045 0.78307801 18.0940895 0.45503703 17.8528328 2.56273866 120 1.5 0 0.42578647
0.80600011 0.40129262 6.17373276 1.76392365 0.31405762 12.7248459 0.78261501 21.6867466 0.58675677 17.2236996 3.07739305 123 1.94789195 0 0.95435941
1.04550016 0.34503147 5.30817652 1.51662183 0.27521512 10.3884916 0.79765224 20.8768272 0.49760875 17.0131989 3.30105877 122 2 0 1.34914136
1.2838335 0.31008917 4.7706027 1.36302936 0.25972831 9.50745773 0.83759236 20.9790211 0.45318881 17.0501652 3.40299439 120 2 0 1.7054615
1.51066673 0.2804977 4.3153491 1.23295689 0.23664457 8.23456669 0.84365958 17.6340923 0.46696857 16.8721161 3.57825971 114.5 2 0 2.01265073
1.75566685 0.37529603 5.77378511 1.64965284 0.31066409 10.45191 0.82778412 20.4081631 0.51214361 16.6667061 3.69993162 115 2 0 2.45496988
2.00766683 0.28956175 4.45479631 1.2727989 0.23443539 7.64528608 0.80962139 23.8095226 0.32110202 16.4503231 3.81613016 110.5 2 0 2.80453706
2.28333354 0.40676442 6.25791407 1.78797543 0.32907233 10.964941 0.80899978 18.1378479 0.60453373 16.5431118 3.73553848 116 2 0 3.34163475
2.52066684 0.3458178 5.32027388 1.5200783 0.27452555 9.19560146 0.79384446 21.0674152 0.43648455 16.4973907 3.71614122 116 2 0 3.73339367
2.77066684 0.3446888 5.30290461 1.51511562 0.27026689 9.00679302 0.78408957 24 0.37528303 16.4287205 3.73504949 118 1.74740326 9.11333275 4.14378881
3.05750012 0.44344795 6.82227612 1.94922173 0.33996007 11.262188 0.76662904 13.9453802 0.80759275 16.3162308 3.75717926 122 1.70000708 10 4.74711514
3.28116703 0.46233109 7.11278582 2.03222442 0.35215342 11.8030272 0.76169097 22.3546963 0.52798873 16.345232 3.71395874 120 1.70000422 10.000001 5.23704815
3.58683372 0.36990219 5.69080305 1.62594378 0.28649187 9.60885811 0.77450711 16.357687 0.58742154 16.4116058 3.7114079 123 1.69999778 9.99999905 5.77433681
3.78566694 0.62632066 9.63570213 2.75305772 0.46935773 15.5355778 0.74938887 25.1466866 0.61779821 16.2237778 3.76040173 125 1.70000315 9.99999905 6.36267424
4.02300024 0.7808103 12.0124664 3.4321332 0.55842429 17.692112 0.71518564 25.2808971 0.69982135 15.8161592 3.92737317 127 1.70000279 9.99999905 7.23117828
4.274333 0.71297163 10.9687939 3.13394117 0.51846856 16.1387157 0.72719383 19.893898 0.81123948 15.797286 3.99677706 126 1.70000482 9.99999905 8.07337284
4.50533295 0.57454854 8.8392086 2.52548814 0.42438909 13.0443087 0.73864794 21.6450214 0.60264707 15.7995815 4.04721165 125 1.70000434 9.99999905 8.69882107
4.75283337 0.74502528 11.4619274 3.2748363 0.5482558 16.6583347 0.73588884 24.2424259 0.68715626 15.7236509 4.09381437 125.5 1.7000035 10 9.56721878
5.032166 0.6376335 9.80974579 2.80278444 0.46902704 14.2475119 0.73557466 25.0596638 0.56854361 15.7204971 4.09481859 126 1.70000303 10 10.4059725
5.29299974 0.8394779 12.9150448 3.69001269 0.63243586 19.2650433 0.75336808 23.0031929 0.83749431 15.8379374 4.08344841 125 1.70000374 9.99999905 11.4413891
5.51916647 0.69409794 10.6784296 3.05097985 0.52382356 16.178215 0.75468248 26.529108 0.60982883 15.9151516 4.02790308 126 1.70000255 10.0058956 12.1839352
5.78149986 0.70473289 10.8420448 3.09772706 0.54723531 17.0901375 0.77651447 22.871664 0.74721879 16.0871201 3.98368025 131.5 2.30813265 12 13.0628624
6.00183296 0.78424269 12.0652723 3.44722056 0.60364634 18.4232445 0.76971877 22.6928883 0.81185102 15.9378567 4.07567453 137 2.5 12.000001 13.8830652
6.29116631 0.84608591 13.0167065 3.71905899 0.64354873 18.7807903 0.76061869 20.7373257 0.90565151 15.6567421 4.26101017 135 2.5 12 15.0426083
6.50499964 1.09279561 16.8122406 4.80349731 0.83046913 23.2338963 0.75994921 23.3826962 0.99363631 15.4248915 4.44344902 136 2.49999976 11.999999 16.1492844
6.78000021 1.06297386 16.3534431 4.6724124 0.79799348 22.6212273 0.75071788 21.818182 1.03680623 15.4413157 4.3857398 139 2.5 12 17.5307159
7.01683378 1.35057497 20.7780762 5.93659306 1.0245837 28.4895725 0.75862777 25.3342724 1.12454665 15.3829613 4.47056723 139 2.5 12 19.0450935
7.26400089 1.09682262 16.8741951 4.82119846 0.846178 24.331749 0.77148116 24.2751179 1.00233293 15.6408882 4.32400417 142.5 2.5 12.000001 20.3324394
7.52483463 1.18677342 18.2580528 5.21658659 0.93174583 26.2516193 0.78510845 26.837059 0.97818542 15.6097002 4.41240501 139 2.49999976 11.999999 21.8070183
7.77550077 1.32349432 20.3614502 5.81755733 1.04923546 29.8150349 0.7927767 23.9361687 1.24560595 15.6972885 4.37517405 140.5 2.5 12 23.3901749
8.03333378 1.21585977 18.7055359 5.34443903 0.97252995 27.1995792 0.79987013 23.2708473 1.16882634 15.6523294 4.44477797 143.5 2.5 12 24.8886089
8.26099968 1.0936811 16.8258629 4.80738926 0.88537866 24.552412 0.80954003 21.9619331 1.11795318 15.6597242 4.48247004 141 2.5 12.000001 26.0814152
8.51616669 1.55598211 23.9381866 6.83948183 1.24658787 34.5149574 0.80115825 31.3520565 1.10088336 15.6058826 4.48947144 144 2.5 12 27.9797497
8.75316715 1.54315078 23.7407818 6.78308058 1.29426098 38.8690834 0.83871323 29.535862 1.31599629 16.2039242 4.14128971 151 3.24620628 13.8959217 29.7434978
9.01000023 1.42028761 21.8505783 6.24302244 1.24531317 37.4905701 0.87680352 27.2550278 1.37554693 16.3834171 4.13119411 156 3.40000439 13.999999 31.517952
9.28100014 1.51074898 23.2422924 6.64065504 1.29239488 36.633316 0.85546631 25.8302593 1.41823256 16.0025291 4.38588572 156 3.40000558 14 33.4999275
9.50899982 1.95342672 30.0527191 8.58649158 1.64824951 45.9103088 0.84377342 35.087719 1.30844378 15.8586693 4.4627409 157 3.3999989 14.000001 35.6502953
9.75899887 1.78405869 27.4470558 7.84201574 1.5371294 44.7233086 0.86159128 32.0000038 1.39760327 16.15769 4.27358484 161.5 3.40000176 14.000001 37.8124657
10.0171661 1.86142313 28.6372795 8.18208027 1.63130701 47.6160049 0.87637621 30.9877338 1.53660822 16.2384949 4.25996351 162 3.40000224 14.000001 40.1499062
10.258832 2.00950623 30.9154797 8.83299446 1.79302704 50.8294487 0.89227247 33.103447 1.53547299 16.1690998 4.38534594 163 3.40000033 14 42.5205078
10.5196648 1.98672915 30.5650635 8.73287487 1.81469488 51.7207222 0.91340828 34.5047913 1.49894321 16.2834644 4.36198425 163 3.39999938 13.9999981 45.0621758
10.7569981 2.00699806 30.876894 8.82196999 1.82877219 52.7990379 0.91119778 33.7078629 1.56637156 16.3342056 4.30643415 165 3.40000033 14 47.3972778
11.0171652 2.18636584 33.6363983 9.61039925 2.004637 57.201725 0.91688085 34.5932083 1.65355361 16.3031387 4.35687065 167 3.39999986 13.999999 50.1893654
11.2731647 2.24224877 34.4961357 9.85603905 2.07915139 59.1271973 0.92726171 35.1562538 1.68184006 16.3293056 4.37154722 168 3.39999962 14 53.0135193
11.5131655 1.75431824 26.9895115 7.71128893 1.6549387 47.1863251 0.94335145 25 1.88745296 16.4042892 4.3602109 171 3.40000653 14 55.0924644
11.7681656 2.78728938 42.8813744 12.2518215 2.5248692 70.2959595 0.90585113 39.2156868 1.79254699 16.1411228 4.46463156 171.5 4.01595163 15.8052282 58.5726547
12.0216665 2.94588518 45.321312 12.948946 2.84795475 82.3517685 0.96675688 39.447731 2.0876174 16.5542431 4.29972696 178.5 4.20000648 16 62.2792549
12.2663345 2.50035715 38.4670334 10.9905806 2.47998023 72.8398209 0.99185038 32.6975441 2.22768474 16.7091599 4.23354673 183 4.20000553 16 65.3325348
12.5038347 3.24815702 49.9716454 14.2776127 3.07821989 84.5939026 0.94768196 37.8947334 2.23233938 16.2513332 4.52265692 184 4.20000696 16 69.1453323
12.7793341 3.21678734 49.4890366 14.1397247 3.22142196 89.8688354 1.00144076 36.2976418 2.47588634 16.519413 4.45561647 184 4.20000744 16 73.5778656
13.0188351 3.32859468 51.2091484 14.6311855 3.47608328 98.2503738 1.04430962 37.578289 2.61455154 16.7184391 4.39803314 187 4.20000744 16 77.6027069
13.2543344 3.62172031 55.7187729 15.9196491 3.8535502 110.75248 1.06401098 42.4628448 2.60822082 16.848526 4.3257122 188 4.20000601 16 81.9273453
13.5063343 3.43769813 52.8876648 15.1107616 3.63112235 103.414734 1.05626559 39.6825409 2.60605121 16.7875195 4.36497927 189 4.20000648 16 86.3124542
13.751668 3.7406621 57.5486488 16.4424706 3.98935223 118.0289 1.0664829 44.836956 2.63240218 16.9726543 4.20293236 191 4.20000553 16 90.9681244

20
14.0130005 3.55611897 54.7095222 15.6312923 3.7041738 103.825928 1.04163384 38.2653046 2.71331763 16.6744404 4.43469477 192 4.20000601 16 95.6573334
14.2703342 3.83706546 59.0317764 16.8662224 4.1577549 122.777039 1.0835768 42.7461128 2.87223864 17.0139828 4.21087456 192 4.20000601 16 100.685127
14.5111685 4.06612158 62.5557175 17.8730621 4.42846251 129.869385 1.08911216 45.674736 2.84335279 17.0023403 4.23989248 193 4.20000553 16 105.677406
14.7665033 4.18270731 64.3493423 18.3855267 4.6484499 144.435867 1.11134958 50.9138374 2.83686852 17.2812901 4.00333786 195 4.76631927 17.9804173 111.148163
15.0010042 4.41977262 67.9965057 19.4275723 5.01988459 154.438492 1.1357789 51.1727066 3.01798558 17.3062439 4.0428977 196.5 5 18 116.485146
15.2595034 4.39680767 67.6431961 19.3266277 5.10966444 158.229416 1.16213048 50.2901344 3.14633107 17.3928032 4.01678181 198 5.00000048 18 122.370735
15.5028362 4.66962671 71.8404083 20.5258312 5.48568964 173.396667 1.17475975 57.5342445 3.01379943 17.4934387 3.93576932 199 5 18 128.270538
15.7691717 3.81206131 58.6470985 16.7563133 4.63989115 146.573807 1.2171607 48.8110123 3.00288391 17.5829926 3.93808198 198 3.47327948 8.57196331 133.589478
16.0075054 3.01548028 46.3920059 13.254859 3.7398057 117.709892 1.24020231 46.1538429 2.55038118 17.6180611 3.95234966 188 1.10461485 0 137.372803
16.268671 3.43539739 52.8522682 15.1006479 4.32338953 135.139511 1.25848305 49.7766457 2.7149179 17.6315632 3.97957826 183 1.37460113 0 142.113983
16.520504 2.5217607 38.7963181 11.0846624 3.55455947 120.833618 1.4095546 47.6505661 2.53582764 18.1424026 3.66158009 178.5 2 0 145.575378
16.7528362 2.30992961 35.5373802 10.1535368 3.36875081 114.973877 1.45837808 47.345768 2.42838764 18.2214375 3.64713097 173 2 0 148.529373
17.0021667 1.74510789 26.8478146 7.67080402 2.58540869 95.5978928 1.48151791 48.1283417 1.98631179 18.4589825 3.3686738 168 2 0 150.93541
17.2660007 1.28286088 19.7363205 5.63894892 1.81682634 62.2044601 1.4162302 37.9027138 1.64116108 18.1718712 3.6356957 161 2 0 152.782669
17.5078335 1.44222569 22.1880875 6.3394537 1.9046154 68.6104126 1.32060838 45.4858742 1.50838947 18.1705227 3.45705533 154 2 0 154.649551
17.7630024 1.27350175 19.5923347 5.59780979 1.69956064 60.605938 1.33455694 35.2710686 1.71829033 18.1639557 3.49197793 148 2 0 156.393906
18.0215015 1.42817533 21.9719276 6.27769375 1.80367851 67.3282318 1.26292515 42.5531883 1.58221352 18.1769085 3.33727503 144 2 0 158.346603
18.2553329 1.17873013 18.1343098 5.1812315 1.55519235 62.4759445 1.31937945 42.7655029 1.46089578 18.454855 3.10308957 141.5 1.94996393 2.33499646 159.821564
18.5115032 1.10772884 17.0419827 4.86913776 1.40986288 57.2581749 1.27275085 35.1333771 1.62973726 18.4150467 3.06981325 137 1.70000112 2.43298626 161.325516
18.7553368 1.0952369 16.8497982 4.81422806 1.33741236 56.5700111 1.22111702 41.0116196 1.37936544 18.4389954 2.9487102 135.5 1.69999862 0 162.725754
18.9783382 0.84014362 12.9252863 3.69293904 1.03182948 43.1318512 1.22815847 35.8744392 1.20230031 18.4202385 2.983392 134.5 1.69999957 0 163.709503

Max VO2 4.66962671 L/min 71.8404083 ml/kg/min 20.5258312 METS

Events
0.00033333 Warm Up
0.50016665 Start Exercise
4.91666651 RPE 6
4.91666651 Stage1
7.5333333 RPE 7
7.5333333 Stage2
10.6166668 RPE 7
10.6166668 Stage3
13.7166662 RPE 9
13.7166662 stage4
15.5819998 Stop Exercise
15.6608334 Warm Up
16.1608334 Start Exercise
16.8166676 CoolDown

Summary
Brock M

21
Step Test (sub-max test)
DESCRIPTION:
Have the client walk up with a brisk walk or a jog for 5 min prior to test. Instruct client of
procedure; 3 min test stepping up and down off of a step in an up-up-down-down cadence. This
cadence is 24 steps a second or 96 beats per min on a metronome. 5 seconds after the 3 min
record clients heartrate in beats per min, then enter it into the following equation.

VO2 Max (mL/kg-1/min-1) = 111.3 – (0.42 x recovery heart rate in beats per minute)

EQUIPMENT NEEDED:

 Stopwatch
 41.3 Step
 Metronome

TESTING RESULTS:

Recovery Heart Rate: 138 bpm


VO2 max: 111.3 – (0.42 x 138 bpm) = 53.34 ml/kg/min

NORMATIVE DATA COMPARISON:

Client fits into the superior category for VO2 Max which us >52.9. This means that at 53.34 his
VO2 Max is very high for his age group.

NORMATIVE DATA:

Men
Age Very Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0 - 38.3 38.4 - 45.1 45.2 - 50.9 51.0 - 55.9 >55.9
20-29 <33.0 33.0 - 36.4 36.5 - 42.4 42.5 - 46.4 46.5 - 52.4 >52.4
30-39 <31.5 31.5 - 35.4 35.5 - 40.9 41.0 - 44.9 45.0 - 49.4 >49.4
40-49 <30.2 30.2 - 33.5 33.6 - 38.9 39.0 - 43.7 43.8 - 48.0 >48.0
50-59 <26.1 26.1 - 30.9 31.0 - 35.7 35.8 - 40.9 41.0 - 45.3 >45.3
60+ <20.5 20.5 - 26.0 26.1 - 32.2 32.3 - 36.4 36.5 - 44.2 >44.2

22
Pulmonary Testing
Pulmonary Test

23
Pulmonary Test

DESCRIPTION:
Taken from the spirometers instruction manual:
1. Press the on/off button to turn the monitor on. The last result will appear on the
display. The device will sound two short beeps and arrows will blink to indicate it is
ready for measurement.
2. You can perform the measurement while standing or sitting upright. For better
comparison of your data you should always perform he measurement in a similar
position.
3. Hold the monitor with both hands on the rubber areas.
4. Inhale completely and hold your breath for a moment.
5. Cover the mouthpiece tightly with your lips.
6. Blow into the measuring tube as hard and as fast as you can.
7. A long beep confirms that the result is recorded. PEF (peak expiratory flow) is displayed
for about 3 seconds followed by FEV1 (forced expiratory volume). Then the monitor will
sound two short beeps indicating that it is ready for a new measurement.
8. It is recommended to perform 3 or more measurements.

EQUIPMENT NEEDED:

 Spirometer

TESTING RESULTS:

FVC = (0.060 x 175 cm) – (0.0216 x 21) – 3.59 = 5.411 (L)

Trial 1 Trial 2 Trial 3 Highest


level
FEV1.0 4.29 4.12 4.52 4.52
PEF 5.68 5.61 5.83 583

FEV1.0 /FVC: 4.52/5.411 = 0.83 x 100 = 83%

NORMATIVE DATA COMPARISON:

Clients peak expiratory flow is within a normal level, which is 543-554 ml/min. This means that
at 583, he has normal respiratory function for his age group. Additionally, his FEV1.0 /FVC ratio
is normal for his age group at 83%.

24
NORMATIVE DATA:

Normal PEF Levels for Males


Age Height (inches)
(Years) 60” 65” 70” 75” 80”
20 554 602 649 693 740
25 543 590 636 679 725
30 532 577 622 664 710
35 521 565 609 651 695
40 509 552 596 636 680
45 498 540 583 622 665
50 486 527 569 607 649

<20 Year Male 20-40 Year Male >40 Year Male


FEV1.0 /FVC (%) 86.02 83.16 77.65

25
Body Composition
Hydrostatic Weighing

26
Hydrostatic Weighing
DESCRIPTION:

The purpose of this test is to determine body composition of the client in means of body
percentage. Before the test the client’s age, height(cm), and body weight (kg) are recorded;
these numbers are used to determine estimated lung residual volume, which is a variable in the
body composition equation. The pool’s temperature (C) is recorded to determine the water’s
density, which is an additional variable in the body composition equation. Once the swing is
attached to the scale, you zero out the scale. For the test the client will get into the pool and sit
in the swing, then they will fully submerse themselves and expel all of the air from their lungs.
Their weight read from the scale is recorded for three trials. Then the average of the three is
added to the spreadsheet for body fat calculation.

EQUIPMENT NEEDED:

 Pool
 Hanging Scale
 Underwater swing
 Hydrostatic weighing Excel spreadsheet

TESTING RESULTS:
Excel spreadsheet is in a following page

Total Body Mass: 143 lb

Body fat mass: 10.59 %


Fat free mass: 89.41 %
Amount of fat mass: 15.14 lb
Amount of lean mass:127.86 lb

NORMATIVE DATA COMPARISON:

Client is in the lower 80th percentile (10.5-7.9%) with a body fat percentage of 10.59%.

27
NORMATIVE DATA:

Percentile Body fat


90 7.9
80 10.5
70 12.6
60 14.8
50 16.6
40 18.6
30 20.7
20 23.3
10 26.6

Hydrostatic Weight Data Sheet and Results - Men w/prediction eq for RV

Name Brock Mannen Tare Wt 4.2 kg


Date 4/5/18 Water Wt 0 kg
Age 21 Water-Tare 3.1 kg 3100 g
Ht (inches) 69 175.260351 cm
Wt (lbs) 143.8 65.3636364 kg 65363.6364 g

Pool Temp 28.8889 Centigrade


Water Density 0.996

Estimated Lung Residual Volume Results

1.33144666 Liters
1331.44666 ml

Hydrostatic Weighing Results

1.075 Body Density

Percentage of Body Fat Results

10.59 percent body fat Siri Equation

28
Vertical Power Testing
Vertical Jump Test

29
Vertical Jump Test
DESCRIPTION:

The book explains using chalk to mark how high the client jumps however I don’t think custodial
will be too pleased with chalk all over their walls so that method won’t be used. First record the
client’s bodyweight (kg). Then tape the measuring tape to the wall. Have the client stand next
to the wall with their and measure their reach height (cm) at the tip of their fingers, then
record. Have the client warm up for 5 min with a jog or a stationary bike and then preform
practice jumps. Have client squat to 90 degrees and hold for 1-2 seconds then instruct them to
extend and jump as high as possible, reaching as high as they can then record their height(cm).
The client will continue to jump until they have reached a maximum height.

Equations:

Total jump height – standing reach height = vertical jump height (VJH)
Muscular power (watts) = (60.7 x VJH(cm)) + (45.3 x BW(kg)) - 2055

EQUIPMENT NEEDED:
 Measuring tape
 Tape
 Wall

TESTING RESULTS:
Standing reach height: 221 cm
Total jump height: 272 cm
Vertical jump height: 51 cm
Bodyweight: 65 kg

Muscular power: (60.7 x 51 cm) + (45.3 x 65 kg) – 2055 = 3985.2 watts

NORMATIVE DATA COMPARISON:

Client fell into the 20-30th percentile (3774-4018 watts) with 3985.2 watts of muscular power.
His weak overall lower body strength is most likely the result of such a low ranking.
Recommendations for improvement will be discussed in the recommendations section.

30
NORMATIVE DATA:

Normative Data for Males 20-29


(Watts)
Percentile Measurement
90 5676
80 5093
70 4882
60 4639
50 4411
40 4296
30 4018
20 3774
10 3456
<10 <3456

31
Horizontal Power Testing
40 Yard Dash

32
40 Yard Dash
DESCRIPTION:

First measure out 40 yards. Have client warm up with a light jog for 5 minutes, then do 4 10-
yard dashes. When client is ready have explain them 3 or 4-point stance at the starting line.
Then stand at the finish line with timer and starting timing them as they start the run and end
when they cross the finish line. Repeat for 3 trials with a 3-5-minute rests in-between and
record the best time.

EQUIPMENT NEEDED:

 Measuring Tape
 Stop Watch
 Tape

TESTING RESULTS:
40 Yard Dash Times
Time (seconds)
Trial 1 5.2
Trial 2 5.1
Trial 3 4.9

NORMATIVE DATA COMPARISON:


With a time of 4.9 seconds client is in the 70th percentile.

NORMATIVE DATA:
Normative Data for males 16-18
Percentile Time (sec)
90 4.76
80 4.85
70 4.90
60 4.98
50 5.10
40 5.13
30 5.21
20 5.30
10 5.46

33
Total Body Power Testing
Backwards Overhead Medicine Ball Throw (BOMB)

34
Backwards Overhead Medicine Ball Throw (BOMB)
DESCRIPTION:

Have the client warm up with practice throws for about 5 min. Then mark a line from where the
person will throw. The client stands with feet shoulder width apart with holding the ball with
both hands. They will then squat to 90 degrees, then while keeping the arms straight, extend
until the arms are above the hand, and then throwing the ball backwards. Measure the distance
from the clients heels to the spot the ball lands (in m) and repeat until 3 consecutive throws are
within .5m of each other. Record the longest throw.

EQUIPMENT NEEDED:

 Medicine ball
 Measuring Tape

TESTING RESULTS:

BOMB Throw (4.5kg)


Distance (m)
Trial 1 7.8
Trial 2 8
Trial 3 7.8

NORMATIVE DATA COMPARISON:

It is hard to determine which norm to compare the client to because he does not fit any of the
criteria given. However, it would be an effective way of see progress of increase in overall body
power after he follows the given recommendations.

NORMATIVE DATA:

Athlete Age (years) Ht (m) Weight (kg) Med ball Throw


Volleyball 22.8+/- 3.7 NA 75.7 +/- 14.8 (kg)
3 distance
12.59 +/- 3.31
Wrestlers 20.0 +/- 2.9 1.74 +/- .07 84.8 +/- 25.3 3 14.2 +/- 1.8
Volleyball (M) 18.9 +/- 1.4 1.89 +/- .07 82.3 +/- 8.9 3 15.4 +/- 1.1
Football 20.6 +/- 1.3 1.83 +/- 5.6 102.8 +/- 19.4 7 10.41 +/- 1.45

35
Upper Body Strength Testing
1RM Bench
1RM Lat Pulldown
1RM Barbell Overhead Press

36
1RM Bench
DESCRIPTION:

Client should warm up with a rep scheme of 12/8/5/3 with a 2-3 min rest in between each set.
Then as reps reach >3 add 5-10 lb per set until they cannot complete 1 rep with 3-5 min rest
periods. Lifter’s head, shoulders, butt, and feet must be touching the bench and floor. Make
sure to spot client as they lift. Record the highest amount of weight completed for 1 rep. Then
divide weight lifted by bodyweight; 1RM(lb)/BW(lb)

EQUIPMENT NEEDED:

 Bench
 Barbell
 Weights

TESTING RESULTS:

1RM: 225lb

NORMATIVE DATA COMPARISON:

With a 1RM bench of 225 he is in the advanced strength level.

NORMATIVE DATA:
Wt Beginner Novice Interm. Advan. Elite
120 64 98 140 191 247
130 74 110 155 208 266
140 83 121 169 224 284
150 93 133 182 239 301
160 103 144 195 255 318
170 112 155 208 269 334
180 121 166 221 283 350
190 130 176 233 297 365
200 139 187 245 310 380
210 147 197 256 323 394
220 156 207 267 335 408
230 164 216 278 348 421
240 173 226 289 360 434
[4]

37
1RM Lat Pulldown
DESCRIPTION:

Client should warm up with a rep scheme of 12/8/5/3 with a 2-3 min rest in between each set.
Then as reps reach >3 add 5-10 lb per set until they cannot complete 1 rep with 3-5 min rest
periods. You may need to help pull the weight down for the client and handle should be
lowered to below the chin. Record the highest amount of weight completed for 1 rep.

EQUIPMENT NEEDED:

 Lat pulldown machine

TESTING RESULTS:

Tested: 130 lb x 9 reps = ~ 170 lb 1RM

NORMATIVE DATA COMPARISON:

With a 1RM lat pulldown of 170 lb he is in the intermediate strength level.

NORMATIVE DATA:
Wt Beginner Novice Interm. Advan. Elite
120 64 99 143 194 251
130 71 107 152 205 264
140 77 114 161 216 276
150 83 121 170 226 287
160 89 128 178 235 298
170 94 135 186 244 308
180 100 142 193 253 318
190 105 148 201 262 327
200 110 154 208 270 336
210 115 160 215 278 345
220 120 166 222 285 353
230 125 171 228 293 362
240 130 177 234 300 370
[5]

38
1RM Barbell Overhead Press
DESCRIPTION:
Client should warm up with a rep scheme of 12/8/5/3 with a 2-3 min rest in between each set.
Then as reps reach >3 add 5-10 lb per set until they cannot complete 1 rep with 3-5 min rest
periods. Weight is walked out from the squat rack in the front rack position. Weight is then
pressed overhead. Record the highest amount of weight completed for 1 rep.

EQUIPMENT NEEDED:
 Barbell
 Weights
 Squat Rack

TESTING RESULTS:

1RM: 135lb

NORMATIVE DATA COMPARISON:

With a 1RM overhead press of 135 he is in the intermediate strength level.

NORMATIVE DATA:
Wt Beginner Novice Interm. Advan. Elite
120 40 63 94 131 172
130 46 71 103 142 185
140 52 79 113 153 197
150 58 86 121 163 208
160 64 93 130 173 219
170 70 100 138 182 230
180 75 107 146 192 241
190 81 114 154 201 251
200 87 120 162 209 260
210 92 127 169 218 270
220 97 133 177 226 279
230 103 139 184 234 288
240 108 145 190 242 296
[6]

39
Lower Body Strength Testing
1RM Squat
1RM Deadlift

40
1RM Squat
DESCRIPTION:
Client should warm up with a rep scheme of 12/8/5/3 with a 2-3 min rest in between each set.
Then as reps reach >3 add 5-10 lb per set until they cannot complete 1 rep with 3-5 min rest
periods. Make sure to spot client as they lift. The client should lower the weight until they reach
parallel. Record the highest amount of weight completed for 1 rep.

EQUIPMENT NEEDED:

 Barbell
 Weights
 Squat rack

TESTING RESULTS:

1RM: 250 lb

NORMATIVE DATA COMPARISON:

With a 1RM Squat of 250 he is in the intermediate strength level. His strength level in his upper
body in comparison to his lower body is low, recommendations for improvement will be in the
recommendations section.

NORMATIVE DATA:
Wt Beginner Novice Interm. Advan. Elite
120 87 131 186 252 323
130 100 146 205 273 348
140 112 162 223 294 371
150 125 177 240 314 394
160 137 191 257 333 415
170 149 205 274 352 436
180 161 219 290 370 456
190 172 232 305 387 475
200 184 246 320 404 494
210 195 259 335 421 512
220 206 271 349 437 530
230 217 283 363 452 547
240 227 295 377 467 563
[7]

41
1RM Deadlift
DESCRIPTION:
Client should warm up with a rep scheme of 12/8/5/3 with a 2-3 min rest in between each set.
Then as reps reach >3 add 5-10 lb per set until they cannot complete 1 rep with 3-5 min rest
periods. Client pulls the bar to mid-thigh and locks hips and knees. Return the weight to the
floor by moving hips back while bending legs. Record the highest amount of weight completed
for 1 rep.

EQUIPMENT NEEDED:

 Barbell
 Weights

TESTING RESULTS:

1RM: 325 lb

NORMATIVE DATA COMPARISON:

With a 1RM deadlift of 325 he is in the intermediate strength level. His strength level in his
upper body in comparison to his lower body is low, recommendations for improvement will be
in the recommendations section.

NORMATIVE DATA:
Wt Beginner Novice Interm. Advan. Elite
120 114 164 227 300 379
130 128 181 247 323 405
140 142 198 266 345 430
150 156 214 285 366 453
160 169 230 303 387 476
170 182 245 321 406 498
180 195 260 337 425 519
190 207 274 354 444 539
200 220 288 370 462 559
210 232 302 385 479 578
220 243 315 400 496 596
230 255 328 415 512 614
240 266 341 429 528 631
[8]

42
Muscle Endurance
Pushup Test
Sit-up Test

43
Pushup Test
DESCRIPTION:

Have client begin in the up position with arms fully extended and body straight with hands
approximately shoulder-width apart. Body is lowered until chin touches the floor then returns
to the up position. Count until reps cannot be completed anymore, then record the number.

EQUIPMENT NEEDED:

NONE

TESTING RESULTS:

30 push ups

NORMATIVE DATA COMPARISON:

With 30 pushups the client was in the very good classification (29-35) for his age group.

NORMATIVE DATA:

20-29 Age Range


Classification Reps
Excellent 36
Very Good 29-35
Good 22-28
Fair 17-21
Needs
16
Improvement

44
One-minute Sit-up Test
DESCRIPTION:

The client will lie on their back with knees bent and heels dug into the floor. Heels should be
roughly 18 inches from their butt and hands should be holding onto their ears. In order for each
rep to count their back should touch the floor and elbows touch their thighs. Record number of
reps within one min.

EQUIPMENT NEEDED:

 Stopwatch

TESTING RESULTS:

37 Sit ups

NORMATIVE DATA COMPARISON:

With 37 pushups the client was in the average classification (29-35) for his age group.
Recommendations for improvement will be in the recommendations section.

NORMATIVE DATA:

18-25 Age Range


Classification Reps
Excellent 60-50
Good 48-45
Above Avg 42-40
Average 38-36
Below Avg 34-32
Poor 30-26
Very Poor 24-12

45
Results
Normal and Abnormal

46
Normal Results

All the following tests show results that were in the range of normative or above. These are
areas where improvement is not necessary. Exact values for these results can be found in their
previous and respective section. BOMB test is not included because there were not comparable
norms.

Bess test - Fit within norms for amount of errors


VO2 Max Test - Superior classification
Step test - Superior classification
Pulmonary Test – Fit within norms
Hydrostatic Weighing – 80th percentile
40-Yard Dash – 70th percentile (Will improve by increasing lower body strength and power)
1RM Bench – Advanced classification
1RM Lat Pulldown – Intermediate classification
1RM Barbell Overhead Press – Intermediate classification
Push-up Test – Very good classification

47
Abnormal Results

All the following tests show results that were out the range of normative or had inconsistencies
in comparison to other areas of testing. Explanations will be given as to why each test is in this
section.

Y-Balance Test – Did not meet norms for front quadrant in both feet.
The reason why Brock did not meet the norms for this test are not because he lacks
balance but more the fact that his legs are not long enough to reach the normative
length. He is below average height and if there was normative data that took into
account height we would meet those norms.

Vertical Jump – 20th percentile


For his bodyweight his jump should be much higher, however this will improve once his
lower body strength and power increases. [9] Additionally I will add plyometric
exercises to further increase gains.

1RM Squat and 1RM Deadlift– Intermediate classification


So, while his strength in squat and deadlift may be in the intermediate category, in
comparison to his upper body strength it is not as strong as it could be. His bench press
1RM is only 25 lb less than his 1RM squat. Usually a person’s squat is much higher than
his upper body lifts. In order to increase his lower body power and strength, a more
lower body focused workout regime will be added to his current regime.

One-Minute Sit-Up Test – Average Classification


The answer to why this test result is so low in comparison to the other muscle
endurance test may be within two reasons; one being that the norms may be for a sit-up
test that allows the feet to be restrained which would allow you to recruit more muscle
to get the required number or; two his abdominal strength and endurance by be less
than other body parts. Since lower body lifts such as squat and deadlift increase
abdominal strength, it will increase with the prescribed recommendations. [10]

Functional Movement Screen


There was a slight inconsistency with thoracic extension by ~ 10 degrees.
Recommendations will provide steps to improve mobility in this area. Besides that, his
mobility is consistent with normal range of motion.

48
Recommendations

49
Increasing Lower Body Strength and Power
So, as you can tell from Brock’s current workout plan, shown below, he works in arms in some
way in 80% of his workouts within the week. This being on chest, back and shoulder, arm, and
full body days. This is most likely the reason why his upper body is so much stronger than his
lower body.
Brocks current workout plan
Monday Chest
Tuesday Legs
Thursday Back and shoulders
Friday Arms
Saturday Full body
In order to increase strength and power I will increase the overall volume of lower body
exercises in order to place a greater stimulus on this muscle group. I will place Brock on simple
overall body strength and power plan called Strong Lifts 5x5. This is a 3 day a week program
that is used for basic linear progression; meaning each week he will add 5-10lb to each lift, each
session. Brock will repeat this each week until he cannot increase each session, usually this
happens in 2-4 months. [11] If he likes he can add bodybuilding type workouts on two off days.
Additionally, plyometric training will be added 1 or 2 times per week as it is proven to increase
vertical jump as well as power. [12] A 3-week plan is shown below:

Week 1
Monday Squat Bench Barbell Row
5x5 5x5 5x5
Wednesday Squat Overhead Press Deadlift Burpee Box Jumps
5x5 5x5 5x5 3x8
Friday Squat Bench Barbell Row
5x5 5x5 5x5
Week 2
Monday Squat Overhead Press Deadlift Burpee Broad Jumps
5x5 5x5 5x5 3x8
Wednesday Squat Bench Barbell Row
5x5 5x5 5x5
Friday Squat Overhead Press Deadlift Burpee Box Jumps
5x5 5x5 5x5 3x8
Week 3
Monday Squat Bench Barbell Row
5x5 5x5 5x5
Wednesday Squat Overhead Press Deadlift Burpee Broad Jumps
5x5 5x5 5x5 3x8
Friday Squat Bench Barbell Row
5x5 5x5 5x5

50
While this plan focuses on overall body strength and power it will have the most carryover in
his lower body strength since it is not as progressed as his upper body lifts. Additionally, this
program will positively impact his lower body power and abdominal strength.

Increasing Mobility in Thoracic Extension

When someone shows unideal thoracic mobility the NASM recommends a protocol, called the
Corrective Exercise Continuum [13] that involves the following tests:

Inhibit: Inhibit tension in areas identified as being overactive or shortened through


assessments. This will include foam rolling of the thoracic spine, pectorals, and latissimus dorsi.
When rolling hold tender spots for 30 seconds. Exercises are shown below.

Lengthen: Lengthen the muscles with static stretching or neuromuscular stretching techniques.
This includes standing pec stretch and the stability ball lat stretch, both held for 30 seconds.
Thoracic extension while on a foam roller should also be included, slowly move though the
range of motion 8-10 times. Stretches are shown below.

51
Activate: Activate the muscles identified as underactive or weak. Thoracic (spinal) extension; in
this exercise, concentrate on allowing the motion to occur through the spine. Try to emphasize
thoracic flexion over the stability ball and then extend into a neutral position. Move slowly and
don’t hyperextend the spine. Perform 12-15 reps. Exercise is shown below.

Stability ball combination; begin with the arms in front, then move to a scaption “Y,” followed
by retraction “T,” and then finally depression “A.” Move slowly and keep the spine neutral.
Perform 12-15 repetitions, holding each position for 1-2 seconds. The exercise is shown below.

Integrate: Integrate uses dynamic total body exercises that are progressed to solidify and
coordinate the changes made. Standing wide-grip row using cables, perform a wide-grip row for
12-15 reps making sure to keep spine natural. The exercise is shown below.

Overhead squat with tubing; this exercise will attempt to pull the arms
and shoulders into extension and the thoracic spine into flexion. The
key is to activate the muscles of the shoulders and between the
shoulder blades to maintain full shoulder flexion and a neutral thoracic
spine (tubing handles are around the arms in this image). Move slowly
and keep the spine neutral. Perform 12-15 repetitions. The exercise is
shown below.

52
Summary

53
What I learned

When I was first given this project, I knew it would be a lot of work however I grossly
underestimated the amount of time it would consume. Besides all of the work, I learned quite a
lot in regard to different exercise tests. For example; prior to this I had no idea how to test VO 2
max, hydrostatic weighing, or goniometer measuring. In addition to athletic training, I plan on
doing personal training and coaching in the future, so these skills will be valuable in the future.

Additionally, I learned that planning of these things can be difficult, so I had to become more
flexible in regard to time management. Brock and I have pretty busy schedules, so I had to
make time for when he was free, which was a challenge.

Lastly, I was certain that Brock’s VO2 max would be average, but I was pleasantly surprised by
the number he was able to reach. This taught me not to make assumptions on physical ability.

What Brock learned

Brock was not sure what to expect when I first approached him regarding this project. At first,
he thought that I would be training him, so I had to explain that we were going to perform a
multitude of tests to see how he compared to normative data for each test. Then I told him I
would give him recommendations in areas where he fell short.

When I explained that, in comparison to upper body, his lower body strength and power is
weak he was offended at first. However, his mood improved after I reiterated that I would help
him improve after the project.

Additionally, he was pleasantly surprised how high his VO2 max was and as a result of this he
plans to add more endurance type training to his current regimen.

54
References

55
References
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