VIVA Isaac (49) Flashcards
Conduct a 4RM strength assessment for Isaac’s bent over row. Explain the
procedure and purpose of the test to Isaac, including what he should experience
subjectively and objectively. Demonstrate the technique. Explain to the examiner
all the safety precautions you have taken in conducting this test. (the examiner
will “fast forward” where required.)
- Warm up for RM – warm up set 1 = 40-60% of perceived 1RM 5-10 reps
1 minute rest - Warm up 2 60-80% of perceived 1RM 3-5 reps
90% of 1RM.
This is a strength assessment to form a baseline of your pulling strength targeting specifically the upper back muscles.
With this test you should feel like you are working very hard to move this weight and only getting 4 reps. You should feel your upper back muscles working hard, without pain or discomfort.
Safety precautions - adequate warm up, practice movement before attempt, no pain prior, no swelling (reduced ROM), no joint laxity, check medications
Isaac has a predicted 8RM on Bulgarian split squat of 50kg. Set Isaac up safely
for this exercise and teach and demonstrate the technique. Prescribe an
appropriate loading prescription for this exercise to the examiner Isaac and
explain your rationale to your examiner (load, reps, expected RPE, reps in
reserve, sets, rest between sets and frequency per week)
Excellent workout to build lower body strength. Lean forward for more glutes.
Sit on bench or surface with dumbells. Straighten front leg out and a little lateral to widen support then place dumbbells either side of front leg. Step up and place trailing foot on bench behind (not balancing on toes). Pickup dumbbells and perform the split squat. Lowering while hovering dumbbells just above the ground and pushing back up. Exhale on the push and inhale while going down.
8-10/10 RPE or 2-3 RIR
Sets 4
Reps 6 (85%) 1RM
3 minutes rest
2x week to start can progress to 3x
Isaac has a predicted 8RM on Romanian Deadlift at 50kg. Set Isaac up safely
for this exercise and teach and demonstrate the technique. Prescribe an
appropriate loading prescription for this exercise to the examiner Isaac and
explain your rationale to your examiner (load, reps, expected RPE, reps in
reserve, sets, rest between sets and frequency per week)
- Feet shoulder width apart and grip on barbell slightly out from body
- Bend down and deadlift the barbell up to starting position
- Retract shoulders and squeeze glutes to start (this is the top of the movement)
- Push hips back maintaining neutral spine without rounding
- Bar should be as close to thighs and brush passed knees
- Bringing back up we want to picture only using the hips to get the weight back up and not pulling it up
- At the top squeeze glutes
- Exhale on the way up and inhale on the way down
He’s competant and has experience with resistance training
8-10/10 RPE or 2-3 RIR
Sets 4
Reps 6 (85%) 1RM
3 minutes rest
2x week to start can progress to 3x
Explain to your examiner your entry point loading prescription for this exercise,
considering what responses Isaac should feel and all safety considerations
Teach Isaac and intermediate or advanced exercise specifically designed to
target the hamstring muscle groups.
- Feet shoulder width apart and grip on barbell slightly out from body
- Bend down and deadlift the barbell up to starting position
- Retract shoulders and squeeze glutes to start (this is the top of the movement)
- Push hips back maintaining neutral spine without rounding
- Bar should be as close to thighs and brush passed knees
- Bringing back up we want to picture only using the hips to get the weight back up and not pulling it up
- At the top squeeze glutes
- Exhale on the way up and inhale on the way down
He’s competant and has experience with resistance training
8-10/10 RPE or 2-3 RIR
Sets 4
Reps 6 (85%) 1RM
3 minutes rest
2x week to start can progress to 3x
Teach Isaac and easy, intermediate or advanced exercise specifically designed to
target the adductor muscle group.
Copenhagen side plank starting with knees and slowly progressing to feet.
Explain to Isaac how his body positively adapts to aerobic exercise and how this
will let him perform in the half marathon.
- Heart gets stronger and better at pumping blood around the body. Having a stronger heart means your heart rate will slowly lower as it can pump more blood each time it contracts.
- Your muscles become more efficient and using the oxygen in your body.
- Blood volume increases which allows more oxygen to be circulating the body, which means more energy on demand.
- Capillaries and mitochondria density increases in muscles
- Increased lactic threshold means we can run for longer without lactic acid build up in the working muscles.
- All of this will help your body be more efficient running the half marathon and prolong the signs of fatigue to reduce bad form and injury.
Explain to the examiner what is meant by VO2 max.
VO₂ max, or maximal oxygen uptake, is the maximum amount of oxygen the body can utilize during intense exercise. It’s a measure of aerobic fitness and represents how efficiently the cardiovascular, respiratory, and muscular systems can work together to deliver and use oxygen. Higher VO₂ max values indicate better aerobic endurance and fitness, as more oxygen can be transported to and used by muscles for energy during sustained activity.
It’s usually measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
Prescribe a simple “return to running” program for Isaac to increase his running
mileage. (hint, there are many ways this can be done and it depends on his
response, so only a general understanding is expected. Think about how you
would gradually increase volume, and when you might start to incorporate
“Maximal Aerobic Speed”)
Assess readiness to run with objective testing with 2/10 or less pain
* Single leg stand, squat, hops, jog on sot, jump squats, bouncing
Determine current ‘run tolerance’ with 5 minute run tolerance test, check symptoms on day and after
Plan graded return to achieve patient’s goals - start with run/walk patterns, reduced walk periods, gradually increasing distance over time with no negative symptoms
Monitor response to training and modify where needed
Explain to the examiner why workload monitoring is important for someone like
Isaac to prevent recurrences of injury.
Isaac does not have a good understanding of progression with exercises and tends to overdose himself leading to overtraining. He does not give his body enough time to heal when there is flare ups.
