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Blood Pressure Monitor

Body Scale -Weight & Body fat%

Heart Rate Monitor orBluetooth strap

BODY COMPOSITIONIt is important to know your current health status and body composition measures prior to engagingin an unsupervised exercise or fitness routine. It is advisable to seek medical clearance before youbegin. Your body will undergo changes in physiology and anatomy through adaptation as you engage.It is helpful to measure and track these changes to ensure a healthy progression. Each individualpersons health requirements and response to exercise, will vary and so do the results of the applicationof a exercise and or exercise progression/routine and nutrition plan upon individuals. Therefore it isrecommended to work alongside an appropriately qualified and registered health care professionalwhilst engaging in a routine and plan of this nature.

High blood pressure results in you having a greater risk for heart attack, stroke and kidney disease.However, there are usually no warning signs (other than your high BP), and therefore it is important to monitor BP regularly.

Your body fat is represented as a percentage of your total body weight.

Heart rate variability analysis reveals how the body reacts to daily life 24h.

Excellent Acceptable Poor

TO TRACK HEALTH MEASURES:

LOGIN TO

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Stretch Band

Mat

Closed Loop Stretch Band

Long Foam Roller

Sliding Discs

Peanut Roller

Small Plastic soccer Ball

Ankle weights

Pilates Ring

Large Physio Ball

Adjustable Exercise Step

Stretch Band with Handles

TRX Suspension Straps

Dumbell Set

1

Indicates order of exercise

Indicates work levelor level of resistanceto expect or apply.

Indicates participant level

Indicates whether a videodemonstration is available

A Self assessment usinghome monitoring kitor clinical referral

Exercise Card Flow Chart

Sedentary

Light

Medium

Heavy

Very Heavy

WORK LEVELLEVEL OF PROGRESSION

Therapy

Beginner

Intermediate

Advanced

Psychology Support Nutrition Support

Health Care NETWORKSupport

Weekly Training Planner & Feedback Chart

Psychology Support Required if one or all are present:Pain during exercise / movementFear or anxiety at the thought of performing exerciseAttention deficit or loss of attention whilst exercising

Training planner name: date:

Work Out Feedback and commentsMonday am stress ð soreness ð recovered ð motivated ð happy ð

healthy eating habits ð supplements ð PulseWeight pmFatigueRPETuesday am stress ð soreness ð recovered ð motivated ð happy ð

healthy eating habits ð supplements ð PulseWeight pmFatigueRPEWednesday am stress ð soreness ð recovered ð motivated ð happy ð

healthy eating habits ð supplements ð PulseWeight pmFatigueRPEThursday am stress ð soreness ð recovered ð motivated ð happy ð

healthy eating habits ð supplements ð PulseWeight pmFatigueRPEFriday am stress ð soreness ð recovered ð motivated ð happy ð

healthy eating habits ð supplements ð PulseWeight pmFatigueRPESaturday am stress ð soreness ð recovered ð motivated ð happy ð

healthy eating habits ð supplements ð PulseWeight pmFatigueRPESunday am stress ð soreness ð recovered ð motivated ð happy ð

healthy eating habits ð supplements ð PulseWeight pmFatigueRPE

Clinical Support Flow Chart

Foundation Exercise Flow Chart

PURPOSE:

Balance

Posture

Stability

Strength

Flexibility

Fall Prevention

Knee

Foundation Exercise Series # 6

6

ACTIVE RANGE OF MOTION (AROM)Sitting Straight Leg Raise

· Sit in chair with leg supported on stool.· Lift leg slightly, keeping knee straight.· Lower and repeat.

Perform 1 set of 10 Repetitions, once a day

Progress to 30 repetitions before adding extra sets.Rest for 1 minute between sets.

1

A PHASE 1Assess

Goal: Reduce acute symptoms and establish exercise tolerance Establish a baseline.

2 ACTIVE RANGE OF MOTION (AROM)Sitting Straight Leg Raise

· Sit with leg extended.· Tighten quad muscles on front of leg, trying to push back of knee downward.

Perform 1 set of 10 Repetitions, once a day .

ACTIVE RANGE OF MOTION (AROM)Knee Sway

· Lie on back, knees bent, arms at side, feet flat on floor.· Exhale and slowly drop left knee outward.· Inhale and return knee to start position.· Repeat with other knee.

Perform 1 set of 10 Repetitions, once a day

3

4ACTIVE RANGE OF MOTION (AROM)Isometric Knee Flex Hamstring Set

· Sit with leg extended.· Without moving leg, tighten muscles on back of leg, trying to push heel down.

Perform 1 set of 10 Repetitions, once a day

5 ACTIVE RANGE OF MOTION (AROM)Quads Sitting

· Sit on a table high enough so feet do not touch floor.· Place a towel roll under knee.· Allow knee to relax and bend as far as possible.

Perform 1 set of 10 Repetitions, once a day6ACTIVE RANGE OF MOTION (AROM)Resisted Knee Press with Elastic

· Loop elastic around bottom of foot as shown.· Hold elastic in both hands.· Push leg down straightening at knee.

Perform 1 set of 10 Repetitions, once a day

SUPPORTED AMBULATION

MOBILITY

MOVEMENT DYSFUNCTION

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REHABILITATION