Evaluation

Benefits of Core and Leg exercises

1. It strengthens abdominal and back muscles

2. Builds leg Strength 

3. Improves Balance

4. Improves Performance in Sports

5. Reduces Stress



After a week of following my routine, I felt my stomach getting tighter and flatter and my arms and legs getting tighter also.
I've been doing this routine for almost a month now and I have notice some changes in my diet, I eat more and I have been gaining weight and I really liked it. After the ECQ I am excited to see my physical improvement on sports.

My Fitness Plan

Monday  Jumping Ts High Knees Push Ups	20 reps
Tuesday Wall sit Push Ups Sit Ups	20 reps
Wednesday Push Ups Low Squat Jumps Wall Sit	30 reps
Thursday Push Up  Sit ups Squats	40 reps
Friday High Knees Push Ups Squat	50 reps

Fitness Test and Measure

Test for Aerobic Capacity

     I chose to use Aerobic Capacity because it measures the ability of the cardiovascular system to provide oxygen to the muscles at work and the ability of those muscles to extract oxygen to generate energy. The greater the aerobic capacity the stronger the body's resistance to fatigue.




For the Test I'll be using Queens College Test

The step test was performed on March 22, 2020 in my house. I used our stairs outside.
I had no difficulty in performing the test and it had little or no effect on my stamina



How the test is performed

• The test usually takes 10-20 mins
• Wear comfortable clothes
• Don't drink alcohol a few hours before the test
• Don't exercise before the test

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VO2max

VO2 max, also known as maximal oxygen uptake, is the measurement of the maximum amount of oxygen a person can utilize during intense exercise. 

Gastrocnemius Flexion





I chose this test for testing since it is very convenient for me. Since I am an athlete I had no problem performing the test. I usually perform this during my warm ups before practice.



Test for Flexibility




In this test, I used the sit and reach test to determine if my leg and back muscles are flexible. It was easy for me to reach my toes but I felt a mild pain originating in my hamstring muscles probably due to lack of stretching exercises since I was not able to play sports for the post few weeks because of the lockdown.



U-week participation:
Badminton Mixed doubles
Cheers and yells Participant ( I also attended the practices)
Helped with the props for spoof

Case Scenario

Case 3


As Joe's attending PT, I must serve as a proper role model for him and must hold my stretches for 30-60 seconds as to show Joe a good example. If I show a lazy attitude during rehab then Joe might also get lazy because he sees me, his attending PT showing a bad example. If I see Joe shortening his given time, I must explain to him that being lazy can make his progress slow, thus delaying his healing progress at the clinic and also delaying the time that he can get back to his sport. As a PT I must show Joe that diligence in rehab can make him heal faster and be back in sports quicker.

WELLNESS MODEL

Wellness is a state of being in good health and must be maintained by an individual in order to live well. APTA (American Physical Therapy Association) Still hasn't imposed a wellness model to serve as a guide for PTs. So in my opinion Hetller's Six Dimensional Model of Wellness is the best guide for PTs.

  The Image shown is the Six Dimension of Wellness by William Hetter, PhD (1979). In this model Hettler declared that the dimension of wellness are environmental, emotional, intellectual, occupational. physical, social and spiritual. In rehab the PT must not only focus on treating the physical aspect of a patient, but must provide treatment to the other dimensions shown in this model. This model can be a guide for PT's  on how to interact with the patient in order to provide optimal treatment.