Insurance
Many insurance companies require that their subscribers have a written referral and / or preauthorization for them to attend physical therapy. Therapy services that are paid on a cash basis do not need a referral. We will contact your insurance company to verify benefits; however it is your responsibility to understand your health insurance benefits (to fully understand your benefits, we recommend that you contact your health insurance company yourself). We are contracted with a large number of insurance companies including, but not limited to:
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There are many insurance companies not listed here that may have contracts with some of the above listed companies - please phone our office if you do not see your insurance listed.
We will bill your primary insurance fist, and then will bill your secondary insurance once paid by the primary. If you have a tertiary insurance, you will be responsible for making the claim with them.
Cross Trainig
Cross Training-how it can help you!
Before you start any exercise program, consult your therapist and physician.
Cross Training - You may have heard the term in the gym, know of athletes that cross train, or you may even be wearing cross-training shoes. The simple definition of cross training is the use of more than one type of exercise to achieve your training goals.
For example, you may want to improve your vertical jump to better your basketball skills. To improve your jump, your therapist could show you some cross training exercises. We might have you do some leg press weight training and plyometric jumps. In this example, we are using two different types of exercise to help you achieve your goal - to jump higher.
But why should you cross train? The answers are that the body gets real good at the specific exercise(s) we perform. This is called specificity of training. If you do wrist curls every day you'll get real good at wrist curls but your chest muscles won't get any stronger. Or, if you cycle all day you will be a good cyclist but not nearly as good at swimming. Cross training stresses the muscles with a variety of exercises. It prepares the body for the myriad of stresses that you experience each day. If you cross train, you'll develop better strength, endurance, flexibility, and coordination over a greater variety of challenges and movements.
Secondly, cross training works all three types of muscle fibers. The slow twitch, endurance muscle fibers and the both types of fast twitch fibers benefit from cross training.
Finally, cross training keeps you psychologically interested in training. You're not doing the same thing every day when you cross train. It is hard to stick to an exercise program. However, with proper instruction and motivation and a good cross training program, you'll be on your way to success.
Cross training can be performed with a variety of resistance exercises or a variety of aerobic exercises. Here is an aerobic cross training sample for you.
Day 1
Before you start any exercise program, consult your therapist and physician.
Cross Training - You may have heard the term in the gym, know of athletes that cross train, or you may even be wearing cross-training shoes. The simple definition of cross training is the use of more than one type of exercise to achieve your training goals.
For example, you may want to improve your vertical jump to better your basketball skills. To improve your jump, your therapist could show you some cross training exercises. We might have you do some leg press weight training and plyometric jumps. In this example, we are using two different types of exercise to help you achieve your goal - to jump higher.
But why should you cross train? The answers are that the body gets real good at the specific exercise(s) we perform. This is called specificity of training. If you do wrist curls every day you'll get real good at wrist curls but your chest muscles won't get any stronger. Or, if you cycle all day you will be a good cyclist but not nearly as good at swimming. Cross training stresses the muscles with a variety of exercises. It prepares the body for the myriad of stresses that you experience each day. If you cross train, you'll develop better strength, endurance, flexibility, and coordination over a greater variety of challenges and movements.
Secondly, cross training works all three types of muscle fibers. The slow twitch, endurance muscle fibers and the both types of fast twitch fibers benefit from cross training.
Finally, cross training keeps you psychologically interested in training. You're not doing the same thing every day when you cross train. It is hard to stick to an exercise program. However, with proper instruction and motivation and a good cross training program, you'll be on your way to success.
Cross training can be performed with a variety of resistance exercises or a variety of aerobic exercises. Here is an aerobic cross training sample for you.
Day 1
- Walk on the treadmill 10 minutes.
- Stationary cycle 10 minutes.
- Rowing Machine 10 minutes
- Jogging on the treadmill 10 minutes.
- Cross trainer machine 10 minutes.
- Stair stepper 10 minutes
- Swim 20 minutes.
- Rollerblade 20 minutes
- Walk 20 minutes.
- Climb stairs 20 minutes
Fitness Terms
Before you start an exercise program, consult your therapist and physician.
We would like to introduce you to some common fitness terms that will hopefully improve your knowledge of and interest in physical fitness.
Fitness - sound physically and mentally; AKA healthy
Repetitions (commonly called "reps") - the number of times one repeats a movement. For example, if you lift a weight with your arm 10 times, you have performed 10 repetitions.
Set(s) - a discrete number of repetitions. For example, if you lift a weight 10 times, rest, and lift the weight 10 times again, you have performed "two sets" of 10 repetitions.
Muscle - the contractile unit responsible for moving your bones.
Tendon - the non-contractile unit that transmits the force of the muscle to the bone. Tendons connect muscles to bones.
Ligament - the soft tissues that hold two or more bones together.
Cartilage - connective tissue that covers the ends of bones and acts as a cushion to absorb shock and a smooth surface to decrease friction between two or more bones in a moving joint.
Aerobic Exercise - The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." Aerobic means in the presence of oxygen. In other words, your body is burning its fuel (glucose) in the presence of oxygen. It is performed at less than 85% of your maximum heart rate. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session. Jogging, cycling, swimming, aerobics classes, and rowing are examples of aerobic exercise.
Anaerobic Exercise - working at higher than 85% of your maximum heart rate. It involves short bursts of exertion followed by periods of rest. Anaerobic means in the absence of oxygen. In other words, it is the burning of glucose, by the body, without the use of oxygen. Weight training and sprinting are examples of anaerobic exercise.
Plyometrics - Exercises characterized by the application of a quick muscle stretch followed by rapid muscle shortening enabling muscle(s) to achieve maximal rates of force development. They are intended to improve reactive/explosive muscle performance.
Circuit Training - selected weight-training exercises performed one after another in an exercise sequence, usually using lighter weights and short periods of rest.
Flexibility - the total range of motion in a joint or joints.
Strength - a muscle(s) ability to generate force. It is usually measured with a one repetition maximum.
Resistance Training - the use of external force to build up the body's ability to exert muscular force. AKA - weight or strength training.
Endurance - the ability of muscle(s) to contract repeatedly and resist fatigue.
Core Strength - a multi-joint exercise, involving larger muscle groups such as the chest, back, hip/thigh, and shoulder muscles. Core exercises should receive priority because of their direct application to a sport.
Cross Training - the use of more than one type of exercise to achieve your training goals.
Periodization - according to the American College of Sports Medicine, periodized training is planned variation in the total amount of exercise performed in a given period of time (intensity and volume of exercise). All periodization terminology describes either a certain type of training, a certain portion of a training cycle, or a certain length of time within a training cycle.
Proprioception - the body's ability to sense where it is in space. For example, close your eyes and touch your nose. How were you able to move your finger to your nose without seeing it? Your body uses its sensory system in the joints and muscles to know where it is going. Balance and coordination both depend on your body's proprioceptive skills.
Pilates - a series of non-impact exercises designed by Joseph Pilates to develop strength, flexibility, and balance.
Bosu Ball - an exercise ball that's been cut in half with a platform on the bottom.
Exercise Ball - a large rubber ball 55 to 85+ centimeters in diameter used for strength, balance, and flexibility exercise. AKA therapy ball or Swiss ball.
Medicine Ball - weight balls (4-12 inches in diameter) used for resistance or plyometric training.
Dumbbell - Weights used for exercising consisting of a handle with either detachable metal plates or fixed weights at each end.
Barbell - Weight used for exercise, consisting of a rigid handle 5-7 feet long, with detachable metal plate that slide on and off the ends.
Maximum Heart Rate - the fastest your heart can beat. It is found by taking 220 and subtracting your age. (Max HR = 220 – age)
Target Heart Rate - your target heart rate is a range you exercise in and should be 60-85% of your maximum heart rate. - (220 – age) x 60% = bottom end of Target Heart Range - (220 – age) x 85% = top end of Target Heart Range - Exercise is considered aerobic if performed within this range.
Warm Up - a five to eight minute period of gradual exercise (involving the larger muscles of the body) to increase circulation and decrease joint stiffness, in preparation for exercise of a greater intensity.
We would like to introduce you to some common fitness terms that will hopefully improve your knowledge of and interest in physical fitness.
Fitness - sound physically and mentally; AKA healthy
Repetitions (commonly called "reps") - the number of times one repeats a movement. For example, if you lift a weight with your arm 10 times, you have performed 10 repetitions.
Set(s) - a discrete number of repetitions. For example, if you lift a weight 10 times, rest, and lift the weight 10 times again, you have performed "two sets" of 10 repetitions.
Muscle - the contractile unit responsible for moving your bones.
Tendon - the non-contractile unit that transmits the force of the muscle to the bone. Tendons connect muscles to bones.
Ligament - the soft tissues that hold two or more bones together.
Cartilage - connective tissue that covers the ends of bones and acts as a cushion to absorb shock and a smooth surface to decrease friction between two or more bones in a moving joint.
Aerobic Exercise - The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." Aerobic means in the presence of oxygen. In other words, your body is burning its fuel (glucose) in the presence of oxygen. It is performed at less than 85% of your maximum heart rate. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session. Jogging, cycling, swimming, aerobics classes, and rowing are examples of aerobic exercise.
Anaerobic Exercise - working at higher than 85% of your maximum heart rate. It involves short bursts of exertion followed by periods of rest. Anaerobic means in the absence of oxygen. In other words, it is the burning of glucose, by the body, without the use of oxygen. Weight training and sprinting are examples of anaerobic exercise.
Plyometrics - Exercises characterized by the application of a quick muscle stretch followed by rapid muscle shortening enabling muscle(s) to achieve maximal rates of force development. They are intended to improve reactive/explosive muscle performance.
Circuit Training - selected weight-training exercises performed one after another in an exercise sequence, usually using lighter weights and short periods of rest.
Flexibility - the total range of motion in a joint or joints.
Strength - a muscle(s) ability to generate force. It is usually measured with a one repetition maximum.
Resistance Training - the use of external force to build up the body's ability to exert muscular force. AKA - weight or strength training.
Endurance - the ability of muscle(s) to contract repeatedly and resist fatigue.
Core Strength - a multi-joint exercise, involving larger muscle groups such as the chest, back, hip/thigh, and shoulder muscles. Core exercises should receive priority because of their direct application to a sport.
Cross Training - the use of more than one type of exercise to achieve your training goals.
Periodization - according to the American College of Sports Medicine, periodized training is planned variation in the total amount of exercise performed in a given period of time (intensity and volume of exercise). All periodization terminology describes either a certain type of training, a certain portion of a training cycle, or a certain length of time within a training cycle.
Proprioception - the body's ability to sense where it is in space. For example, close your eyes and touch your nose. How were you able to move your finger to your nose without seeing it? Your body uses its sensory system in the joints and muscles to know where it is going. Balance and coordination both depend on your body's proprioceptive skills.
Pilates - a series of non-impact exercises designed by Joseph Pilates to develop strength, flexibility, and balance.
Bosu Ball - an exercise ball that's been cut in half with a platform on the bottom.
Exercise Ball - a large rubber ball 55 to 85+ centimeters in diameter used for strength, balance, and flexibility exercise. AKA therapy ball or Swiss ball.
Medicine Ball - weight balls (4-12 inches in diameter) used for resistance or plyometric training.
Dumbbell - Weights used for exercising consisting of a handle with either detachable metal plates or fixed weights at each end.
Barbell - Weight used for exercise, consisting of a rigid handle 5-7 feet long, with detachable metal plate that slide on and off the ends.
Maximum Heart Rate - the fastest your heart can beat. It is found by taking 220 and subtracting your age. (Max HR = 220 – age)
Target Heart Rate - your target heart rate is a range you exercise in and should be 60-85% of your maximum heart rate. - (220 – age) x 60% = bottom end of Target Heart Range - (220 – age) x 85% = top end of Target Heart Range - Exercise is considered aerobic if performed within this range.
Warm Up - a five to eight minute period of gradual exercise (involving the larger muscles of the body) to increase circulation and decrease joint stiffness, in preparation for exercise of a greater intensity.
Testimonials
I used to be in pain daily prior to going to Alyson Dutton for treatment at Peninsula Physical Therapy in Belfair. Now, for the first time in years, I have a real advocate for my health. She has significantly minimized my pain and greatly improved my quality of life.
Susan Glasgow,
Port Orchard
They say that you can't improve on perfection. Maybe that is true, but at Peninsula Physical Therapy they sure try. I have had occasion to place a family member under your care, and the experience has been as perfect as possible!
You and your staff are professionals. The care that you provide is personal, compassionate and effective.
We are pleased that you are right here in Belfair. Should we have need for PT in the future, we will be at your door immediately. Thank you.
Raymond O. West MD
Belfair, WA
Having been a professional baseball pitcher for 8 years and a pitching coach for 15 years, both in the Big Leagues, I have seen my share of injuries and rehabilitation. I would like to thank you guys for providing top-notch rehabilitation in a unique atmosphere. You guys do it differently - your patients get better and have fun in the process. Maybe that's why I keep coming back for different problems.
Wes Stock
Treasure Island, WA
Throughout my rehabilitation experience at Peninsula Physical Therapy, Mark, and his teams' excellent level of ability and professionalism, has only been surpassed by their compassion, and total commitment to patient care.
Rev. Brian Pederson
Allyn, WA
Patient Forms
For your convenience, you can download the patient forms and complete them prior to your first visit. Then, bring the forms with you when you come in for your appointment. If you choose to fill out the patient form packet at our office, please arrive 10-15 minutes before your appointment to allow enough time to get them completed.
Doctor Referral
Click here to download the doctor referral that you can bring to your doctor to fill out, so you can start your physical therapy with us.
This form is a PDF file. To download and print this form, you'll need the free Adobe Acrobat Reader program. Most computers already have this program installed so try the link first. If it does not work then download and install the Adobe PDF reader. Once installed you can read the form and print it on your printer.
CLICK HERE to download that file if needed.
Click here to download the doctor referral that you can bring to your doctor to fill out, so you can start your physical therapy with us.
This form is a PDF file. To download and print this form, you'll need the free Adobe Acrobat Reader program. Most computers already have this program installed so try the link first. If it does not work then download and install the Adobe PDF reader. Once installed you can read the form and print it on your printer.
CLICK HERE to download that file if needed.
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