Physical Activity Program for Clients Described in the Client Profile

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Week 9 Case Study
The case is about Sean “The strawberry” Wright, an eleven-year-old, male, alpine ski racer. Sean already has previous experience of skiing and is considered really advanced for his age. He also has supportive parents and coach that pushes him towards the direction that he likes, which is to become an Olympic downhill qualifier.
Fitness Evaluation
The following assessment strategies will be used to evaluate the initial capacity of Sean when it comes to strength cardiovascular endurance, speed, muscular endurance, and body composition. In addition to these, additional tests that will evaluate Sean’s coordination, balance, power, agility, and reaction time will be done in relation to the needs of skiing as a competitive sport. The proprioception and kinesthesia of the previously injured ankle of Sean will also be looked into to facilitate safety and prevent reinjury when performing physical activities, especially because the lower extremities are very much involved in the sport.
Exercise Program
This will be a 10-week program that will consist of 45 to 60 minutes of exercise per day, 3 times a week.
Week 1 to 2

Session 1 and 3

Session 2

Warm-up

Jogging on a flat surface for 10 minutes

Exercise proper

* Bodyweight squats for 10 repetitions, 2 sets
* Ankle rocker board exercise towards all planes, 10 repetitions, 2 sets
* Ankle band exercise towards all planes for 10 repetitions, 3 sets
* Forward lunges for 10 repetitions, 2 sets
* Backward lunges for 10 repetitions, 2 sets
* High knees for 10 seconds, 10 seconds rest, 3 sets

10 repetitions for 3 sets for the following exercises:
* Pelvic bridging
* Crunches
* Russian twists
* Leg raises
* Push-ups
15 seconds hold, 2 sets
* Forearm Planking
* Side planking

Cool down

Stretching exercises for 15 seconds hold, 3 sets on a mat
* Standing quadriceps stretch
* Reclining butterfly pose
* Single knee to chest
* Child’s pose
* Forward bending

The focus of the first 2 weeks will be the proper execution of the exercises with consideration to the form, activation of the core, breathing, etc. The ankle proprioception and kinesthesia training are also incorporated in the program.
Week 3 to 6

Variation 1

Variation 2

Variation 3

Warm-up

Jogging/Elliptical Trainer for 10 minutes, depending on Sean’s preference on the day of training

Exercise proper

* Jump squats for 10 repetitions, 2 sets
* Forward and backward lunges for 10 repetitions, 2 sets
* Side lunges for 10 repetitions, 2 sets
* Hip series using resistance bands, towards all planes for 10 repetitions, 3 sets

10 repetitions for 3 sets for the following exercises:
Pelvic bridging
Crun...