Muscular and Fitness Project Essay Example for Free

Muscular and Fitness Project EssayMy class participants adopt a good overall health. Many of them have rigid upper body strength and a moderate strength on the legs. They lack a core body and abdominal strength and have very(prenominal) low levels of flexibility. They need the most amount of lap in flexibility.Weekly Routine for tractableness WorkoutDayFlex ExercisesMuscle StretchedReps mRepsTimeRepsTimeMonLying Quad StretchQuads420420425MonModified Hurdlers StretchHamstrings420420425WedUpper Back/Torso StretchTraps220220225Mon calf StretchGastrocnemius420420425WedLower Back StretchLatisimus Dorsi220220225FriChest/Bicep StretchPecs/Biceps220220225FriShoulder/Tricep StretchTriceps/Deltoids420420425WedLying Abdominal StretchAbdominal160160170Weekly Routine for Muscle WorkoutDayMuscle ExercisesMuscle StretchedSetsRepsResistanceSetsRepsResistanceMonLungesQuads31010 lbs11510 lbsWedPush UpsPecs310None115NoneMonHamstring CurlHamstrings31010 lbs11510 lbsWedDead RowsLatisimus Dorsi3101 0 lbs11510 lbsMonCalf RisesGastrocnemius310None115NoneFriTricep DipsTriceps310None115NoneFriShoulder ShrugsTraps31010 lbs11510 lbsFriBicep CurlBiceps31010 lbs11510 lbsFriLateral RisesDeltoids31010 lbs11510 lbsWedLeg LiftsAbdominal310None115None*You need to vary your workouts and want to give age for your body to recover from the workout. * Safety GuidelinesNever continue if you feel any painNever exercise a certain muscle group each day, make sure you give your muscles time to rest Never lift more than you trick safelyNever wear clothes that restrict your moveNever overstretch or over lift, it will do more harm than help eternally warm up with a light cardiovascular bodily process beforehand Always use proper lifting techniqueAlways breathe correctlyAlways train to have muscle balanceAlways control the weight when liftingResearch 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 prin ciplesSpecificityTraining should be designed to meet a specific need. summation Flexibility sample You want to enlarge the range of motion inyour shoulder muscles. Increase Muscular Condition Example You want to improve your powerful resolution in your shoulder muscles. ProgressionTraining should start slowly and gradually.Increase Flexibility Example Your shoulder stretches will be performed slowly and gradually live 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. OverloadTraining should require you to do more than you normally do. Apply the principle of Overload by changing the Frequency, Intensity, Time and/or quality (FITT) of activity you perform Frequency How often you perform the activity.Increase Flexibility Example In workweek 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 iv 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 almost chest and back stretches to further enhance the flexibility in these related and machine-accessiblemuscle groups. Increase Muscular Condition Example You will also incorporate some push-ups into your routine. ReversibilityTraining 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. TediumTraining 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.EquipmentDumbbells Dumbbells be good for a variety of exercise. They offer a great range of motion and have a compact size. Dumbbells atomic number 18 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 layabout 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.