Weight Room Workout
Benefits
Increases HDL - High Density Lipoprotein (good cholesterol) and decrease LDL - Low Density Lipoprotein (bad cholesterol).
Reduces risk of diabetes and insulin needs.
Lowers risk of cardiovascular disease.
Lower high blood pressure.
Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
Decreases or minimizes risk of osteoporosis by building bone mass.
Reduces symptoms of PMS (Premenstrual Syndrome)
Reduces stress and anxiety.
Decreases colds and illness.
Strength: Increased muscle strength, power, endurance and size with enhanced performance of everyday tasks. You will be able to do everyday tasks like lifting, carrying, and walking up stairs with greater ease.
Flexibility: By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain
Likelihood of Injury: Strong muscles, tendons, and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas.
Body Composition: Boosted metabolism (which means burning more calories when at rest) with reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and body fat measurement.
Muscle Tone: The conditioning effect will result in firmer and better-defined muscles.
Posture: Stronger muscles can help you stand and sit straighter and more comfortably. You may notice improved balance and stability.
Upper Body Workout Lower Body Workout
1. Bench Press 1. Lunges
2. Military Press 2. Calf Raises
3. Bicep Curls 3. Cleans
4. Tricep Extentions 4. Squats
Journal Entry: Did you enjoy the weight room workout? Was it something you could see yourself doing on your own time? Why is it important to do strength training? How could you adapt some of these exercises so you could do them at home?
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STRENGTH & ENDURANCE LESSON
MEDICINE BALL WORKOUT TASK SHEET
Repeat each of the following activities 10 times after receiving an explanation from your teacher. At the conclusion of the workout, answer the questions on the back of the sheet for homework.
Exercise Description
1. Torso Circles With knees bent, hold at chest and do
circles to the left and right
2. Side Bends Hold ball at chest; keep knees bent. Bend
over to the right and left slightly
3. Good Mornings Hold ball at chest. With knees slightly bent,
bend forward at the waist until your are at 90
degrees, then raise up
4. Wood Chopper With knees bent and legs apart to shoulder
width, raise ball above head and then down
through the legs.
5. Russian Twists Keep knees bent, hold ball on right hip, then
twist to left moving the ball to the left hip
6. Med. Ball Sit-Ups Put ball above head, sit-up and toss to partner
7. Prone Extensions Lay on stomach. Hold ball right above head and
lift head off the floor as high as you can w/out
lifting toes off floor
8. Twist/Hand Sit Indian style and put ball on floor behind the
right hip. Grab it while twisting to the left and
bring it around front to the left
9. Hamstring Curls Lay on stomach. Partner rolls ball down hamstrings.
Kick ball up to partner when it gets to ankles
10. Donkey Kicks Lay on back with feet held in air. Knees at a 90
degree angle. Partner tosses ball and you go back
Journal Entry Paragraph: Now that you have done both a weight room workout and a medicine ball workout, which one do you like better? Why? Which one do you think would be better for developing strength? Endurance? Why?
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Aerobic Conditioning Lesson Interval Workout
This is a workout or workouts that meet the thresholds of the FIT principle and
thereby train the heart and lungs to work together more efficiently in delivering oxygenated blood to the cells of the body.
FIT Principle
Letter Definition Threshold
F Frequency workout 3 times per week
I Intensity 55-75% of max heart rate
T Time workout must be at least 15 minutes
* Remember that these are minimum frequency and times to maintain current fitness levels. In
order to improve existing cardiovascular endurance (aerobic capacity) one must overload
in one or more of the above areas.
Strength: The ability of the muscles to exert maximal force.
Sports that require strength include: power lifting, football, track and field, gymnastics, dance
volleyball, basketball, softball, baseball, and soccer.
Maximum Heart Rate: the maximum number of times a heart can beat in a minute
Target Heart Rate: the ideal number of heart beats per minute to attain during one's workout. 60% to 90% of your maximum HR is recommended.
1 minute jog/30 second walk
2 minute jog/1 minute walk
3 minute jog/1 minute walk
2 minute jog/1 minute walk
1 minute jog/1 minute walk
1 minute jog/30 second walk
Journal Entry Paragraph:
· Do you like a basic interval workout? Does the run/walk strategy make aerobic exercise more fun? How do you get your 30mins or aerobic exercise in a week done? If you don’t why? Why is aerobic exercise important?
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MUSCLE ENDURANCE LESSON
STATIONS LOG SHEET
Station Directions
1. CRUNCHES Bring shoulders off floor
2. DIPS Use only the arms to lift weight
3. LUNGES Ankle over Knee
4. TOE RAISES Don’t let heels touch
5. PUSHUPS Go down to 90 degrees; knees or toes
6. REST Take your pulse for 30 seconds
7. BICEPS CURLS Choose a low weight; bend knees
8. REVERSE SIT-UPS Do NOT use momentum!!
9. TRICEPS EXTENSIONS Choose a low weight
10. JUMP ROPE Speed jumping
Journal Entry:
1. Define Endurance? How does one structure a workout to build
endurance rather than strength?
2. Define body composition? Why is it important to one's overall health?
3. Define flexibility? List sports that require good flexibility.
4. Explain the difference between slow twitch and fast twitch muscle fibers
and which group you would train to improve endurance
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PLYOMETRICS LESSON PLAN and PLYOMETRICS WORKOUT
1. Jump Rope 25 of each
Do 25 jumps over the rope where you jump as high as you can on each revolution of the rope.
Do 25 jumps over the rope where you come down to a 90 degree angle with the knees each time.
2. Alternate Bounding 10 down and 10 back
Leap from one leg to the other; try to stay off the floor as long as possible on each leap
and try to to touch the foot down and leave the ground again as quickly as you can
safely do it.
3 Tuck Jump 10 times
Jump up in the air and bring your knees to your chest. Bring your knees up rather than bending over at the waist to bring your chest to your knees. Repeat 10X. As soon as your feet touch the ground, try to initiate the next jump. Remember "soft feet," so we should not be able to hear your landing.
4. Single Leg Push Off 10 times on each leg
Start with one leg up on the mat (never more than 90 degrees) and the other one on the floor. Raise yourself using the bent leg until it is almost straight (but not locked). Lower yourself so that the other foot touches the ground, then initiate the next move as soon as possible.
5. Ladder Work: A variety of quick footwork movements.
JOURNAL ENTRY:
Did you enjoy the plyometric workout? Is this something that you would like to do more of? What are the benefits of doing plyometrics? How could you make your pown exercise plyometric workout at home?
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Aerobic Workout