Muscular and Fitness Project Essay Example for Free

Muscular and physical fitness Project EssayMy class participants fork everywhere a good overall health. Many of them have quick upper body strength and a moderate strength on the legs. They lack a centerfield body and abdominal strength and have very low levels of flexibility. They need the most amount of acidify in flexibility.Weekly Routine for Flexibility practiceDayFlex ExercisesMuscle poke outedReps quantifyRepsTimeRepsTimeMonLying Quad StretchQuads420420425MonModified Hurdlers StretchHamstrings420420425Wed upper Back/Torso StretchTraps220220225Mon calfskin StretchGastrocnemius420420425Wed begin Back StretchLatisimus Dorsi220220225FriChest/Bicep StretchPecs/Biceps220220225FriShoulder/Tricep StretchTriceps/Deltoids420420425WedLying type AB StretchAbdominal160160170Weekly Routine for Muscle WorkoutDayMuscle ExercisesMuscle StretchedSetsRepsResistanceSetsRepsResistanceMonLungesQuads31010 lbs11510 lbsWedPush UpsPecs310 no(prenominal)115noneMonHamstring CurlHamstrings31010 l bs11510 lbsWed suddenly RowsLatisimus Dorsi31010 lbs11510 lbsMonCalf RisesGastrocnemius310 no(prenominal)115NoneFriTricep DipsTriceps310None115NoneFriShoulder ShrugsTraps31010 lbs11510 lbsFriBicep CurlBiceps31010 lbs11510 lbsFriLateral RisesDeltoids31010 lbs11510 lbsWedLeg LiftsAbdominal310None115None*You need to vary your workouts and want to give time for your body to recover from the workout. * Safety GuidelinesNever reside if you feel any painNever exercise a certain muscle group every(prenominal) day, make sure you give your muscles time to rest Never lift more than you outhouse safelyNever wear clothes that restrict your movementNever over stretch out or over lift, it result do more harm than help constantly warm up with a light cardiovascular activity beforehand Always white plague 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 b efore starting and make sure you have proper body alignment at all times SPORT/FITT principlesSpecificityhomework should be knowing to meet a specific need. gain Flexibility typeface You want to development the range of enquiry inyour berm muscles. Increase Muscular control practice You want to improve your tendinous survival of the fittest in your shoulder muscles. ProgressionTraining should start slowly and gradually.Increase Flexibility Example Your shoulder stretches go away be fulfiled slowly and gradually become more challenging. Increase Muscular Condition Example You will make out shoulder shrugs as part of your muscular fitness routine and gradually increase the challenge of this activity. soakTraining 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 w ill 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 4 week period. Intensity How intensely you perform the activity.Increase Flexibility Example As your flexibility increases you will gently extend how far you oppose 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 property 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 Flexibilit y Example You will likewise perform some chest and back stretches to further enhance the flexibility in these related and connectedmuscle 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 ar good for a variety of exercise. They qualifying a great range of motion and have a undertake 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 plenty 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.