Patrick Ordeneaux Fitness And Wellness Case
Ordeneaux 1
Patrick Ordeneaux
Professor Janel Carlile
Fitness and Wellness (EXSI 1305)
October 16, 2017
Case Study Project Jeremy is a 64-year-old, moderate risk client. He wants to begin an exercise program to reduce his risk of heart disease. Jeremy is 6’2” tall and weighs 220 lbs. His physician has performed a stress test to evaluate his condition, and there are no indications of clinically relevant heart disease at this time. His measured maximal HR is 148 bpm, with resting HR of 86 bpm. He used to golf 3-4 times a week and wants to get back to playing golf regularly as he hasn’t been able to play in several months and would like to
tone up and lose 15 lbs. Complete the following golf workout three times a week for 8 weeks. Allow for a full recovery between sets. The Deadlift is the greatest full-body exercise you can do for golf. It builds up power, explosion and strength. Plus, it really works the glutes, which are extremely important in a golf swing. The glutes allow you to fire your hips and put that extra turn into your golf shot. Grip the bar just outside athletic stance with shins touching the bar. Assume deadlift position with back locked, shoulders up, and abs and chest flexed. Explode up into standing position by extending hips and knees while keeping back flat and chest up. Lower the bar to floor through the same motion. Do four sets of reps of eight. Planks are a superior core strengthener. No golf workout is complete without it. Lie on stomach with elbows bent underneath. Raise body until only the
Ordeneaux 2 elbows and toes touch ground. Keep body rigid and flat by tightening abs and butt. Do three sets for a duration of 60 seconds. Lunges are a great alternative to Squats, in part because they are single-leg dominant. Balance is extremely important for golfers, especially at the ankles and lower legs. Step forward and slightly toward midline of body. Lower into lunge position until back knee is about two inches from ground. Focus on getting both knees to 90-degree angle. To return to start position, push back with front heel. Step forward with opposite foot and repeat. Do four sets of eight reps per leg. Russian twist medicine ball exercise works the internal and external obliques. These muscles, located on the sides of your stomach, power rotational movements such as the golf swing. They also aid in applying the brakes at the end of the swing. Sit on ground with knees bent, heels just off floor, and hold med ball at chest. Rotate left until ball touches ground outside hip; rotate right until ball touches ground outside hip. Repeat pattern. Do two sets of ten reps. Single-leg romanian deadlift challenges your lower leg strength as well as your glutes and hamstrings. Single-leg weight-bearing exercises are similar to the golf swing, as you shift your weight from one leg to the other. Balance on one leg holding weight at sides. With balancing leg slightly bent and back flat, bend forward at waist until weights are just above floor. Return to start; repeat for specified reps. Perform set on opposite side. Do four sets of eight reps. Golf is a sport that requires incredible athleticism. You need superior hand eye coordination, core strength and balance to repeatedly and consistently hit a golf ball. Besides practicing on the greens, you also need to hit up the weight room. A golf-specific workout will strengthen the muscles that are most important in your swing, as well as challenge your balance. In particular, a golf workout should focus on building up core and single-leg muscles, because
Ordeneaux 3 the sport requires strength and stability in both of those parts of the body. Master these golf-specific exercises, and you will improve your performance on the course in no time.
Patrick Ordeneaux
Professor Janel Carlile
Fitness and Wellness (EXSI 1305)
October 16, 2017
Case Study Project Jeremy is a 64-year-old, moderate risk client. He wants to begin an exercise program to reduce his risk of heart disease. Jeremy is 6’2” tall and weighs 220 lbs. His physician has performed a stress test to evaluate his condition, and there are no indications of clinically relevant heart disease at this time. His measured maximal HR is 148 bpm, with resting HR of 86 bpm. He used to golf 3-4 times a week and wants to get back to playing golf regularly as he hasn’t been able to play in several months and would like to
tone up and lose 15 lbs. Complete the following golf workout three times a week for 8 weeks. Allow for a full recovery between sets. The Deadlift is the greatest full-body exercise you can do for golf. It builds up power, explosion and strength. Plus, it really works the glutes, which are extremely important in a golf swing. The glutes allow you to fire your hips and put that extra turn into your golf shot. Grip the bar just outside athletic stance with shins touching the bar. Assume deadlift position with back locked, shoulders up, and abs and chest flexed. Explode up into standing position by extending hips and knees while keeping back flat and chest up. Lower the bar to floor through the same motion. Do four sets of reps of eight. Planks are a superior core strengthener. No golf workout is complete without it. Lie on stomach with elbows bent underneath. Raise body until only the
Ordeneaux 2 elbows and toes touch ground. Keep body rigid and flat by tightening abs and butt. Do three sets for a duration of 60 seconds. Lunges are a great alternative to Squats, in part because they are single-leg dominant. Balance is extremely important for golfers, especially at the ankles and lower legs. Step forward and slightly toward midline of body. Lower into lunge position until back knee is about two inches from ground. Focus on getting both knees to 90-degree angle. To return to start position, push back with front heel. Step forward with opposite foot and repeat. Do four sets of eight reps per leg. Russian twist medicine ball exercise works the internal and external obliques. These muscles, located on the sides of your stomach, power rotational movements such as the golf swing. They also aid in applying the brakes at the end of the swing. Sit on ground with knees bent, heels just off floor, and hold med ball at chest. Rotate left until ball touches ground outside hip; rotate right until ball touches ground outside hip. Repeat pattern. Do two sets of ten reps. Single-leg romanian deadlift challenges your lower leg strength as well as your glutes and hamstrings. Single-leg weight-bearing exercises are similar to the golf swing, as you shift your weight from one leg to the other. Balance on one leg holding weight at sides. With balancing leg slightly bent and back flat, bend forward at waist until weights are just above floor. Return to start; repeat for specified reps. Perform set on opposite side. Do four sets of eight reps. Golf is a sport that requires incredible athleticism. You need superior hand eye coordination, core strength and balance to repeatedly and consistently hit a golf ball. Besides practicing on the greens, you also need to hit up the weight room. A golf-specific workout will strengthen the muscles that are most important in your swing, as well as challenge your balance. In particular, a golf workout should focus on building up core and single-leg muscles, because
Ordeneaux 3 the sport requires strength and stability in both of those parts of the body. Master these golf-specific exercises, and you will improve your performance on the course in no time.