Muscular and Fitness Project Essay Example for Free

Muscular and Fitness Project Essay My class participants have a good overall health. Many of them have strong upper body strength and a moderate strength on the legs. They lack a core body and abdominal strength and have very low levels of flexibility. They need the most amount of work in flexibility. Weekly Routine for Flexibility Workout Day Flex Exercises Muscle Stretched Reps Time Reps Time Reps Time Mon Lying Quad Stretch Quads 4 20 4 20 4 25 Mon Modified Hurdlers Stretch Hamstrings 4 20 4 20 4 25 Wed Upper Back/Torso Stretch Traps 2 20 2 20 2 25 Mon Calf Stretch Gastrocnemius 4 20 4 20 4 25 Wed Lower Back Stretch Latisimus Dorsi 2 20 2 20 2 25 Fri Chest/Bicep Stretch Pecs/Biceps 2 20 2 20 2 25 Fri Shoulder/Tricep Stretch Triceps/Deltoids 4 20 4 20 4 25 Wed Lying Abdominal Stretch Abdominal 1 60 1 60 1 70 Weekly Routine for Muscle Workout Day Muscle Exercises Muscle Stretched Sets Reps Resistance Sets Reps Resistance Mon Lunges Quads 3 10 10 lbs 1 15 10 lbs Wed Push Ups Pecs 3 10 None 1 15 None Mon Hamstring Curl Hamstrings 3 10 10 lbs 1 15 10 lbs Wed Dead Rows Latisimus Dorsi 3 10 10 lbs 1 15 10 lbs Mon Calf Rises Gastrocnemius 3 10 None 1 15 None Fri Tricep Dips Triceps 3 10 None 1 15 None Fri Shoulder Shrugs Traps 3 10 10 lbs 1 15 10 lbs Fri Bicep Curl Biceps 3 10 10 lbs 1 15 10 lbs Fri Lateral Rises Deltoids 3 10 10 lbs 1 15 10 lbs Wed Leg Lifts Abdominal 3 10 None 1 15 None *You need to vary your workouts and want to give time for your body to recover from the workout. * Safety Guidelines Never continue if you feel any pain Never exercise a certain muscle group every day, make sure you give your muscles time to rest Never lift more than you can safely Never wear clothes that restrict your movement Never overstretch or over lift, it will do more harm than help Always warm up with a light cardiovascular activity beforehand Always use proper lifting technique Always breathe correctly Always train to have muscle balance Always control the weight when lifting Research how to correctly do each exercise from a reliable source before starting and make sure you have proper body alignment at all times SPORT/FITT principles Specificity Training should be designed to meet a specific need. Increase Flexibility Example: You want to increase the range of motion in your shoulder muscles. Increase Muscular Condition Example: You want to improve your muscular endurance in your shoulder muscles. Progression Training should start slowly and gradually. Increase Flexibility Example: Your shoulder stretches will be performed slowly and gradually become more challenging. Increase Muscular Condition Example: You will perform shoulder shrugs as part of your muscular fitness routine and gradually increase the challenge of this activity. Overload Training should require you to do more than you normally do. Apply the principle of Overload by changing the Frequency, Intensity, Time and/or Type (FITT) of activity you perform: Frequency: How often you perform the activity. Increase Flexibility Example: In week one, you will stretch three times per week and gradually work up to stretching five days per week. Increase Muscular Condition Example: In week one, you do shoulder shrugs two times per week and gradually work up to three times per week over a four week period. Intensity: How intensely you perform the activity. Increase Flexibility Example: As your flexibility increases you will gently extend how far you hold your shoulder stretches. Increase Muscular Condition Example: In week one you will use three pound weights and gradually work up to eight pound weights over a four week period. Time: The duration of your activity. Increase Flexibility Example: You will start by holding your shoulder stretch for 20 seconds and gradually work your way up to 40 second holds over a four week period. Increase Muscular Condition Example: In week one, you will attempt to do eight repetitions and gradually work up to 12 to 18 repetitions over a four week period. Type: The type of activity you perform. Increase Flexibility Example: You will also perform some chest and back stretches to further enhance the flexibility in these related and connected  muscle groups. Increase Muscular Condition Example: You will also incorporate some push-ups into your routine. Reversibility Training should continue or you will reverse your improvement. Increase Flexibility Example: You must continue to stretch or your improvements will reverse. Increase Muscular Condition Example: You must continue to perform muscular training exercises or your improvements will reverse. Tedium Training should include a variety of activities to avoid boredom. Increase Flexibility Example: You will try some yoga poses that incorporate shoulder stretches. Increase Muscular Condition Example: You will also swim laps in the pool and use the water as resistance. Equipment Dumbbells: Dumbbells are good for a variety of exercise. They offer a great range of motion and have a compact size. Dumbbells are not expensive. The ones pictured are $7 each for a total of $14.They offer a resistance of 10 lbs. total. Leg Weights: They are mainly used to exercise leg muscles. They can add a small bit of resistance to an exercise (3 lbs. each). They would cost about $25 for a pair. Steps: Steps are used for calf exercises and for balancing while doing other exercises. They are compact and easy to use. The one pictured is way out of budget, $40, so it is not recommended to buy them. Rather you can use your own stairs if you have them.