Building a Balanced Workout Program Personal Fitness Mr. Vaccaro/ Mr. Haines

SCHEDULE DAY 1: Weight Room DAY 2: Gym and Aerobic Room DAY 5: Agility Routines

Exercise Options depending on location (Cardio) Weight Room Treadmills Elliptical machine Jumpropes Gym and Aerobic Room Laps Jump ropes Tae-Bo Dance videos Stationary bikes Pilates

Exercise options depending on location (Non-cardio) Weight Room Weight Training Push-ups Crunches/sit-ups Dips Etc… Gym and Aerobic room Push-ups Crunches/sit-ups Lunges Xer-tubes Stability balls Sprints Etc…

Definition A balanced fitness program emphasizes a variety of physical fitness components. Muscular Strength Muscular Endurance Cardio-respiratory Endurance Agility Flexibility

Muscular Strength The amount of force that a particular muscle group can exert. Some exercise that enhance muscular strength are as follows: Push-ups Pull-ups Weight-lifting (Certain exercises)

Muscular Strength Chest: Push-ups, bench Press, dumbbell press, dumbbell flies. Shoulders: Military press (bar and/or dumbbells), upright rows, lateral and front raises. Back: Pull-downs, bent-over rows, one- arm rows.

Bench Press

Lateral Raises Military Press Upright Rows

Pull downs Standing or Seated Rows Bent-over Rows

Muscular strength (Cont’d) Legs: Squats, Leg press, leg extensions, leg curls, lunges, sprints (power). Arms: Bicep curls (bar or dumbbells), tricep extensions, tricep push- downs.

Leg Press Squats Leg Curls

Leg Extensions Lunges

Push downs Tricep Extensions Bicep Curls Tricep Dips

Muscular Strength Keep in mind that for the smaller muscles or the isolated muscles of a particular muscle group, you should focus on using lighter weight that you can do for at least 10 to 12 repetitions. Examples: Lateral & front raises, dumb- bell flies, curls, tricep extensions, tricep pushdowns, leg extensions, leg curls.

Muscular Endurance Muscular endurance usually has a variable of time added to the exercise set. Rather than repetitions, you are more geared toward performing an exercise for a particular period of time. If weights are involved, be sure to go light. Examples: Crunches/minute, lunges/30 secs. etc…

Cardio-respiratory Endurance Defined as: how well your heart and lungs work together for an extended period of time. Treadmill Stationary bike Elliptical machine Laps in the gym Jump rope Elliptical Machine

Agility The ability to start, stop and change directions at a moderate to high rate of speed. Suicide runs, slalom activities, side to sides, etc… Every Friday, we will be performing a 30 minute program focusing on agility.

Flexibility Defined as: The range of motion allowed by your muscles at a particular joint. Students will construct and perform their own 5 minute stretch routine at the beginning of each class period.

What is a REP? Each time you perform one whole movement of a particular exercise, it is considered a (rep) or repetition. If you just performed 10 push-up, you did 10 reps. You will then rest for 1 to 2 minutes after your last rep.

What is a SET? A set is a group of reps. If you did 10 push-ups and then rested, you just performed one set of 10 reps If you do another 10 reps, you now have completed 2 sets of 10 reps. Reps are single movements, sets and groups of reps separated by rest periods.

End of part one * Questions * 5 minute break

Class Requirements Each student is accountable for completing the following: Final draft of his/her workout schedule/program Initial fitness assessment Mid-quarter assessment Final assessment Changing into clothing that is conducive to the physical fitness environment. Consistent level of participation during class time.

Initial Assessment Each student will complete an initial qualitative evaluation assessing his/her own personal fitness goals, performance level and justification for their individual work-out program. This should be typed and handed in on or before the posted due date for full credit.

Mid-quarter Evaluation Similar to the initial assessment, each student will evaluate his/her progress at the mid-point of the marking period. This is where each student must report changes in progress, modify goals or change his/her fitness routine. Students must justify modifications. Typed and submitted on time for full credit.

Final Evaluation This is considered your final exam. It takes into account both your initial and mid-quarter assessments and ties in how your road to fitness has changed. Some of the questions are similar to ones in the initial and mid assessments. There are a few that focus on the entire experience, now that it is over.

Individual Workout Program (IWP) Each student must complete a final draft of his/her workout schedule/program. This program is meant to add the necessary structure to your workout. You will be given the liberty to gear your workout around your own personal fitness goals. This will not be a downloaded program!!

IWP You can use the exercises given in part one of this presentation to help structure your program. Your program needs to demonstrate a balance of all five components of physical fitness mentioned in part one of this presentation. I will set up the agility program.

IWP Each student is accountable for 60 minutes of cardio/aerobic exercise per week. Each daily workout session must last for a minimum of 45 minutes. Do not rush through your workout Give yourself 1-2 minutes between sets Give yourself 2-3 minutes between muscle groups

IWP Each student will receive 12 copies of their workout program/schedule along with a folder and a pencil. Be sure to document all of your sets/reps, weight and whatever other variable applies to the specific exercise. Each student should use a new copy every week. This is how you will monitor your progress.

IWP I will check individual IWP’s randomly to assure that each student is fulfilling his/her obligations. There will be a mandatory mid-quarter check of IWP’s along with a brief student conference to discuss achievement. Another mandatory check will be performed at the end of the quarter.

Friday Fitness Segment Every Friday, students will get a break from their individualized fitness routine and participate in a 40 minute agility segment. This segment is broken down into four parts. Each part will take skills from a specific sport and apply them to a routine to enhance agility along with other components of fitness.

ACCOUNTABILITY This is a senior-high level elective. All students will be accountable for fulfilling his/her obligations throughout this marking period. No invalid excuse will be accepted as to why an individual can not fulfill any or all of the obligations. If there is a medical issue, be sure to take this issue into consideration when constructing your IWP. Mention it in your initial assessment as well.

End of PART Two QUESTIONS??????????? COMMENTS??????????? SPEAK NOW… Are you sure???? COMMENTS??????????? SPEAK NOW… FOR TOMMOROW MAY BE TO LATE!