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Sports Fitness Plan

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by

Cynthia Oregel

on 28 September 2012

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Transcript of Sports Fitness Plan

Group : 1 Sports Fitness Plan According to Teens Health, teenagers should aim for a total of 60 minutes of cardiovascular exercise every day.
Aerobic exercise gets the heart pumping while allowing you to breathe the whole time. It strengthens the heart, lowers cholesterol and burns calories, helping with weight maintenance and loss. Aerobic Exercise Pick an activity you enjoy, such as running, walking, swimming, cycling, hiking, dancing, or a team sport such as soccer, basketball, lacrosse, hockey or football. Strength Training Not only strengthens the muscles and helps prevent injury, but it speeds up metabolism and helps prevent bone loss later in life.
Strength training can be done by lifting weights, or by performing resistance exercises such as calisthenics, Calisthenics use the body's weight to build strength, with exercises such as crunches, push-ups, squats, lunges and pull-ups. Flexibility helps prevent injuries and build up a greater range of motion in your joints. You can improve your flexibility by stretching before and after your aerobic workouts every day.
Teen Health recommends that teenagers warm up, then stretch and work out. Warm-ups help ease the muscles into your aerobic routine and loosen them up, so that when you stretch you will be less likely to tear or pull a muscle. For very overweight teens, 40 minutes of brisk walking can help shed pounds, though teens accustomed to a sedentary lifestyle may start with as little as five minutes of rigorous exercise and work up to the 40-minute objective. Teens should use caution, though, to work exercise into a daily routine, else they may lose interest, burn out or otherwise stop exercising altogether. Engage in Aerobic Exercise Before or After School Diets Plan your week. Have 3 days where you do intense exercise like running or a class at the gym. The other 3 days, do low intensity exercise like a long walk. The other day is your day off. http://www.fullfitness.net/exercises/abs Cool-down exercises can be static, holding each stretch at least 20 to 30 seconds. Side bends with your arm stretched over your head stretches your trunk. Hold your ankle behind you, up by your glutes to stretch your upper leg. Bend forward toward the floor to stretch your back. To stretch your arms and shoulders, hold your arm behind the elbow and stretch it across your body toward the opposite side. On the floor, with legs in a "V" position, stretch your arms toward your toes on each side. Lean forward between the "V" to stretch your back. End your workout with a full-body stretch. Ab Crunch on Ball Bicycle kick Jogging Crunches Pulse Up Swiss-Ball Oblique Crunch A 16 year old girl want to loose weight,
shes 10 pounds over and has a budget of $50 You can warm up by doing a low-intensity version of your workout for five to 10 minutes. If you normally run, for instance, walk to warm up, or if you swim, do a few slow, easy laps first. And when you stretch, hold each position for 10 to 30 seconds. Warm Up CARDIO RESPIRATORY ENDURANCE EXERCISES MUSCULAR ENDURANCE is the amount of force that your muscles can exert against resistance. And improves performance in sports. Endurance is the ability of someone to exert themselves and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. Endurance Power Core Stabilization -Functional training is a special kind of training defined by training the body to build up strength and improve performance in the daily activities.
- This type of training was first used for rehabilitation, to prepare the patients to continue autonomously with their normal daily routine. Progressive Resistance Calisthenics refers to a type of exercise done without the use of machines, weights, or other apparatus. Calisthenics are done to strengthen and build muscle tone and flexibility. The exercises are meant to use the body’s natural resistance for toning and strengthening muscles and are typically performed in a series of repetitions. Sit-ups, push-ups, squats, jumping jacks and leg lifts are examples of calisthenics. Calisthenics Increased Muscle and Tone

Flexibility

Weight Loss

Endurance Plyometrics Cool Down Ex. Flexibility There are a variety of activities that you can do to develop cardio respiratory endurance. The most important thing is that the activity raises your heart rate and your breathing rate throughout the duration of the activity. Cardio respiratory training is optimal at 70 to 90 percent of your maximal heart rate A specific core strengthening program can:
Improve dynamic postural control
Ensure appropriate muscular balance & joint arthrokinematics in the lumbar-pelvic-hip complex
Allow for expression of dynamic functional performance thought out the kinetic chain
increase neuromuscular efficiency throughout the entire body Functional Training “Core stability” describes the ability to control the position and movement of
the central portion of the body. Core stability training targets the muscles
deep within the abdomen which connect to the spine, pelvis and shoulders,
which assist in the maintainance of good posture and provide the foundation
for all arm and leg movements. Core Stabilization A strength training method in which the overload is constantly increased to facilitate adaptation. Progressive resistance is essential for building muscle and reaching goals. The body adapts to exercise and needs to be constantly challenged in order to continue to grow and change. There are many ways to achieve progressive resistance Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric movements use strength and elasticity of muscle tissues to increase the speed or force of muscular contraction; therefore allowing someone to jump higher, move faster, throw harder, or to further improve performance in any particular sport.
Vertical jump performance
Leg strength
Muscle power
Acceleration
Balance
Overall agility
Bone density (especially in younger participants
Day 1 - Chest and Triceps
Chest
ExerciseSetsReps
Incline Dumbbell Press 4 12-15
Flat Dumbbell Press 3 12
Incline Flys 3 12
Pec Deck 3 12
Triceps
ExerciseSetsReps
Skull Crushers 4 12-15
Rope Extensions 3 12
Straight Bar Pushdowns 3 12
Abdominals
ExerciseSetsReps
Rope Crunch 4 20-25
Hanging Knee Raise 4 20-25
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