Nora Jones is a 65 year old woman in the early stages of her retirement (5 years). She is very active and enjoys running, walking, hiking and gardening in the summers, cross country skiing in the winters and light yoga and dancing all year round. But she found out that she is in the early stages of osteopenia.
Short-term goal: ”I want to become more familiar with weight training and going to the gym, and I want to be comfortable performing the exercises. Sometimes I find exercises hurt, like push-ups, and I don’t know what I should do instead, so I would like to learn a few more options, and really take the time to focus on this aspect of my health.”
Long-term goal: “I am currently in the stages of osteopenia. Osteoporosis runs in my family, and I am very concerned with low bone mass, and muscle deterioration. My long term goal would be to interrupt or stall the loss of bone mass I am currently experiencing, and to remain osteopenic and not progress to the further stages of Osteoporosis.”
Exercise Assessment:
PAR-Q
Clients PAR- Q was cleared by a doctor.
Heart Rate/ Blood Pressure
| Protocol | Start of Program | Normative Value |
| Heart Rate | 69 | 60-80** |
| Blood Pressure | 135/86 | 140/90 |
Body Composition
| Protocol | Start of Program | Normative Value |
| BMI | 17.5 kg/m2 | 18.5-24.9 kg/m2 ** |
| Waist Circumference | 65 cm | <80cms |
| Skinfold: Triceps | 14mm | N/A |
| Skinfold: Biceps | 4mm | N/A |
| Skinfold: Subscapular | 5mm | N/A |
| Skinfold: Iliac Crest | 10mm | N/A |
| Skinfold: Medial Calf | 9mm | N/A |
| Height | 152 cm | 152 cm |
| Weight | 46.2 kg | 50kg-65kg |
Aerobic Fitness Assessment
| Start of Program | Normative Value | |
| Distance | 618 meters | 400-700 meters* |
Musculoskeletal Fitness assessment
| Protocol | Start of Program | Normative Value |
| Right Hand Grip | 23 kg | N/A |
| Left Hand Grip | 21 kg | N/A |
| Hand Grip total | 44 kg | 45-47 kg** |
| Push up | 10 | 5-11 (#)** |
| Partial Curl-up | 20 | 17-24 (#)** |
| Vertical Jump | 10. 8 cm | 11-14 cm |
| Peak Leg Power | 693.42 watts | 1317-1717 watts |
| Sit and Reach | 27.3 cm | 27-30 cm |
Back Health Assessment
| Protocol | Start of Program | Normative Value |
| Back Extension | 30 seconds | 19-18 seconds |
Balance
| Protocol | Start of Program | Normative Value |
| Transition from seated to standing | No assistance | No assistance |
| Standing without assistance | 1 minute 15 sec | 2 minutes |
Reference
*Enright, P. L. (2003). The six-minute walk test. Respiratory care, 48(8), 783-785.
**Department of Human Kinetics (2013) Exercise Prescription: lab 2: body composition assessment. Department of Human Kinetics, University of British Columbia Okanagan, Kelowna, Canada