1. 11th&12th Grade Physical Education
Becoming Fit
Alexis Conte
11th&12th Grade Physical Education

2. Finding your way through the weight room
Free Weights
Machines
Cardio Machines

3. Elliptical
Cardio
Lower body: Gluteus, quadriceps, hamstrings, calves and anterior tibialis
Upper body: Latissimus dorsi, pectorals, triceps, and biceps
Low Impact

4. Treadmill
Cardio
Lower body: quadriceps, hamstrings, gastrocnemius, hip flexors
Abdominals
High resistance builds stronger muscle
Walking at 3.5 mph can burn up to 314 calories per hour
Feeling that burn

5. Stationary Bike Cardio Low impact ideal for beginners
Hamstrings, calves, hip flexors, quadriceps, core
Intervals

6. Stairmaster Cardio Works: Glutes, Hamstrings, Quads, Calves
Don’t lean on the handles
Skip a step

7. Row Machine Whole body workout machine
Works: Erector Spinae, Gastrocnemius, Soleus, Hamstrings, Rhomboids, and Quadriceps

8. Triceps Exercises that work the Triceps Bench Dips Bench Press
Overhead Tricep Extension

9. Biceps Exercises that work the biceps: Bicep Curls
Alternate Hammer Curl

10. Back Exercises to workout the back: Deadlift Close grip pull down
Single arm dumbbell

11. Chest Exercises to workout the chest: Bench press
Incline dumbbell press
Pec Deck Machine

12. Shoulder Exercises to workout the shoulders: Side lateral raise
Dumbbell Shoulder Press
Front Dumbbell Press

13. Core

14. Nutrition

15. Carbohydrates Sources of carbohydrates: Bagels Bran Muffins Oatmeal
Brown Rice
Whole Grains

16. Proteins
Sources of Protein:
Eggs
Nuts
Lean beef
Chicken
Salmon

17. Fats SATURATED: (bad fats) Butter Cheese Coconut Oil Fried Foods
UNSATURATED: (good fats)
Avocado
Fish: Salmon, Tuna, Trout, and Herring
Nuts: Walnuts, Butternuts, and Sunflower Seeds
Olive Oil

18. Hydration Things to consider:
How much water you should consume regularly
How much sweat you produce
The best beverages to drink before, during, and after a workout

19. Benefits Stay in Shape for sports Overall Health
Feel better about yourself

20. Where else to go
Retro Fitness
L.A Fitness
Planet Fitness
YMCA