Developing a Fitness Program

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Table of Contents

Plan and Expectations
Rationale
Works Cited

Plan and Expectations

Fitness program for a person with traumas of the clavicle, rotator cuff, medial meniscus, and ankle sprains should be based on precise control of the achievements, health condition, as well as body parameters. The training will involve an extensive warm-up, a gradual increase of the load, and isolated joint exercises for avoiding inaccurate movements.

Warm-up	Sets	Reps	Duration	Rest	Notes
Jogging	1	1	5-10 min	1-1.5 min
Stretching ex-s	1	2	30 sec each	15 sec	Warm muscles will be easier to stretch. Light stretching will remove stiffness.
Drills	1	10-15	10-15 sec	0	Final stage of the warm-up

(Butler, 36)

Core and Balance	Sets	Reps	Duration	Rest	Notes
Lifting contralateral arm and leg standing on the knees	2	10-15	5-8 sec for each rep	15-25 sec	When the extremities are lifted, try to reach a toe with the finger. Return to initial position, repeat.
But lift	2	10-15	4-8 sec	15-25 sec	This ex is performed with a ball. Lie on the ball with the shoulders, and bend your knees. Squeeze glutes, and lift hips to make the body straight
Ball balance	2-3	1	30-60	15-30	Another ex with a ball. Lie on it with your hips and pelvis, and keep you body in a straight line parallel to the floor. One of the arms is raised to the side, while the other helps not to roll over the ball

Reactive	Sets	Reps	Duration	Rest	Notes
Leg Bounding	3	1	1-2 min	30 sec	Run forward with steps longer than usual. Balance on one leg, and after taking a step, bound forward for lending on the opposite leg
Jump down	3	10-12	3-4 sec	30 sec	Stand on the top of a box (20-30 cm height). Jump left with lifting chest and tucking chin. Stabilize, jump back. Repeat to the right

SAQ	Sets	Reps	Duration	Rest	Notes
Backward run	3-4	1	—-	30 sec	Duration depends on the speed and distance. 30-60-100 meters
Box drill	3-4	8-10		30-45	Running along a 10×10 meter side square. Sprint ahead, left side shuffle, backward run, right side shuffle.
Box run steps	3-4	20-30		45-60	Use box 15-25 cm high. Move sideways placing one foot on the top, and then the opposite foot. Place 1 foot on the floor and then the other. Make as fast as you can. Keep chest up. Alternate directions

Strength	Exercise	Sets	Reps	Intensity	Tempo	Rest	Notes
Total Body	Lunge to overhead press	2	8-12	40%	Medium	45-60	Hold dumbbell in each hand on chest level. Lunge forward, stabilize (keep 90 deg knee bend). Get back to standing position. Press dumbbells overhead.
Chest	Bench press	2	8-12	30%	Medium to fast	30-45	This isolated exercise will be suitable for gradual increase of the load
Back	Back extension	2	8-12	20%	Slow	50-80	Slow tempo will not allow overload
Shoulders	Arm circles	2-3	10-15	20%	Medium	30-60	The load may be increased gradually.
Biceps	Zottman curls	2	8-12	30%	Medium to fast	30-40	The load may be increased gradually.
Triceps	Dumbbell triceps presses	2-3	8-12	30%	Medium to fast	30-40	The load may be increased gradually.
Legs	Lunges with dumbbells	2-3	10-15	40%	Medium to fast	40-50

(Anshel, 301)

Cool down	Sets	Reps	Duration	Rest	Notes
Jogging / walking	1	1	3-4 min	40-60	Jogging may be slowed down gradually
Stretching	1	4	30-40	20-25	These should be a bit more intensive then for the warming up.

Rationale

Warm up. The offered exercises are selected for decreasing the muscle stiffness, and increase body temperature.
Core balance. These exercises do not load the back, and will be suitable for gradual increase of the load for back.
Reactive. These are quite effective for accelerating the nervous impulses, and improving balance.
SAQ. Backward run, drills, and box run steps are recommended for the general fitness restoration.
Strength. Most exercises offered are featured with isolated joint movement, and will not load the injured joints extremely.
Cool-Down. The exercises are intended to decrease tension after the training