NAME: Steven Rinella

DATE OF INTIAL ASSESSMENT: 11/2/11 PHONE: 406-370-1784 E-MAIL: ADDRESS: 52 S.Portland Ave, #1, Brooklyn NY AGE: 37 WEIGHT: HEIGHT: GOALS: -Be able to maneuver a gym environment/ become familiar with gym equipment and setup -Gain muscle -Learn proper form/Learn how to exercise properly without hurting himself -Get physically stronger but not at the expense of flexibility or endurance: wants holistic fitness/wellness -Protect the knees -Longevity/General Health--See friends starting to have health problems -Maintain weight as much as possible during long hiking trips (tendency to lose weight) -Interested in the kettlebell -A sustainable workout program-- doesnt want to yo-yo between bursts of activity and inactivity as he has been doing recently. JOINT HEALTH/ LIMITED ROM/ PREVIOUS INJURIES/MEDICAL CONDITIONS: Sometimes the knees hurt: Carrying a backpack in cold weather Lower Back Pain: Sometimes from canoeing and lifting. Leaning back makes it feel better (he rounds when he lifts) Feet: Very high arches **SUGGESTION: See a foot doctor for shoe-inserts. Gets shin splints when he runs a lot. CAD: Physical Within the Last Year: Y / N Heart Disease: N Smoke: N

Blood Pressure: N Blood Sugar: N Cholesterol: N Family History: Lung cancer (smokers) CAD RISK: High/ Med/ Low Heart Rate Calculations: 220-age= 220-37= 183 BPM max heart rate 50% (of max heart rate) 60% = 110 70% = 128 80% = 146 90% Heart Rate Monitor Recommended? Y/N Recommended Heart Rate Zone During Exercise: 110-146 BPM Target Zone for intervals: 138-146 BPM EXERCISE HISTORY: Works for Outside Magazine: Lifestyle of long trips, several months, a lot of hiking-- followed by periods of doing almost no exercise. Biking- would bike fast- noticed a big difference in his body- more muscle in legs free weights, bench press and pullups **Has never worked out in a gym** CURRENT EXERCISE: Nothing Since Oct 17th LIKES/DISLIKES: SLEEP (AVERAGE HOURS/NIGHT): 8 STRESS: 1 2 3 4 5 6 7 8 9 10 -From Work-- a lot of demand, not enough time in the day to get everything done: Deadlines, planning complicated trips, over-committed LIFESTYLE:

-Travel for several months followed by home- writing at desk for 8 hours/day -Play with son (18 months old) -Gardening NUTRITION- MEAL SPACING: No regularity to meals Nutrition when hiking: Eats a lot of Mountain House Freeze-Dried Food

MOVEMENT ASSESSMENT
1) POSTURE (NO SHOES) Medial Rotation XXX Anterior Pelvic Tilt Posterior Pelvic Tilt Lean-Back Flat-Footed Bow-Legged Forward Head Other: 2) SHOULDER RANGE OF MOTION: 5 Reps Dowel Pass-Throughs: Very wide grip- can just clear the head Arm Circle Big Arm Circle Small

Arm Raise Shoulder Press 3) PELVIC TILT & PLANK: 10 sec / 30 sec 1 2 3 4 5 6 7 8 9 10 easy Forearms on Bench Straight Arms on Bench Forearms on Floor Straight Arms on Floor XX Note: Joint Laxity? Y/N 11) SUPERMAN: 10 sec / 30 sec 1 2 3 4 5 6 7 8 9 10 -ROM: Low, Med, High 5) FLAT BACK: 5 Reps + 5 second Hold -Angle: 3/4 of the way down **above average** Notes: Would benefit from a mirror. Needs to push the hips back more 6) LUNGE: 5 Reps + 5 second Hold 1 2 3 4 5 6 7 8 9 10 easy ROM: Low **Above average** 7) CAT-DOG: 5 Reps -ROM: Small/ Med/ Large 8) DOWNWARD DOG: 10 / 30 sec 1 2 3 4 5 6 7 8 9 10

-Flat Back - Rounded low back -Straight Legs - yes, but feels tight hamstrings -Heels Up / Down -up -Balance: no problems 9) BANANA: 10 sec / 30 sec 1 2 3 4 5 6 7 8 9 10 -Angle: 30 degrees from the ground SKIPPED: 10) LEG RAISES: 10 Reps & 10 sec hold 1 2 3 4 5 6 7 8 9 10 -Height: High, Med, Low -Able to Hold Posture: Y / N SKIPPED: 11) PULLUP / LAT PULLDOWN: 10 Reps 1 2 3 4 5 6 7 8 9 10 -Band Color -With Assistance / Without Assistance SKIPPED: 12) PUSHUP 1 2 3 4 5 6 7 8 9 10 -Table -Bench -Knees -Floor 13) SQUAT: 10 Reps 1 2 3 4 5 6 7 8 9 10 -Depth: full

-Knees buckle inward: no -Forward lean: YES -Sit to one side- R / L: No 14) SITUP: 10 reps 1 2 3 4 5 6 7 8 9 10 -Flat Back: Y / N -Angle: Almost all the way down Tendency to round back-- Work on learning flat back SKIPPED: 15) CARDIOVASCULAR HEALTH: 10 REPS, AMRAP 5 MIN 1 2 3 4 5 6 7 8 9 10 MODERATE IMPACT: Knee-Up Jog Hamstring Kick Jog Jumping jack Squat Pushup Pullup/ Lat Pulldown OR LOW IMPACT: Lunging Knee-Ups Non-Jumping Jumping Jacks Hip-Up PushUp Pullup/ Lat Pulldown OR KNEE ISSUES:

Sit-Ups Hip-Ups Band Twist Pushup Pullup/Lat Pulldown

SKIPPED: 16) FLEXIBILITY: Spine Stretch, Hug & Twist Leg-Ups Lunge Stretch Glute Stretch Arm Stretch on the Floor Hands Clasp Behind Back Arm Stretch on Wall Triceps Stretch