Needs Analysis
Training status:
– Individual training
– No set program
– Very recreationally active
– Beginner resistance training
Winter activities (November- April):
| Activity | Intensity | Frequency |
| Yoga | Low | 10-15 minutes3-4 times per week |
| Cross Country Skiing | High | 45 minutes5 times per week |
| Walking | Moderate | 20 minutesdaily |
| Shoveling snow, carrying wood | Moderate | When needed |
Summer activities (April- October):
| Activity | Intensity | Frequency |
| Hiking | High | 6-8 hoursBiweekly |
| Yoga | Low | 10-15 minutes3-4 times per week |
| Walk/Running | Moderate/high | 20- 30 minutes3-5 times per week |
| Dancing | Moderate | 1 hour per week |
| Gardening | Light | When needed |
Evaluation of Sport/ Activity
| Movement Analysis: | Less about sport movement because the aim is for daily functional activity, therefore movement in all planes (sagittal, frontal, transverse). Therefore: pushing, raising, lifting, up and down movements, carrying, etc. Includes cross-country skiing and hiking, but also lifting groceries, carrying firewood, getting into and out of the tub, kneeling to garden, climbing counters to reach items on top shelf (which we discourage yet she insists is necessary), lifting the dog in and out of sink, etc. |
| Physiological Analysis: | Very petite woman. Low bone mass. Low muscle mass. BMI 17.5. See assessments for further measurements. Hypertrophy to gain strength and muscular endurance. Weight bearing to increase bone remodeling. |
| Injury Analysis: | common injuries in elderly : falls, wrists, hips, arms, legs |
Assessment of Client
Injuries
– Achilles tendonitis (healed)
– Mild chronic wrist pain
– Mild chronic knee pain
Needs: to increase hypertrophy and strength
Goal: increase hypertrophy