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muscular & flexibility project

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shane ashby ashby

on 15 October 2012

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Transcript of muscular & flexibility project

Muscular & Flexibility project Objective The objective of this class is to teach kids of ages 14-17, with little strength and flexibilty, about some basic exercise. The type of kids that would come here are ones that have a hard time fitting in a workout with their busy schedules. In this class, you will learn about workouts and stretches that will benefit your health, and that you can do in your house, even with some common household items! Safety There are several precautions to take while exercising. Stretching Monday The teen class By: Shane Ashby 1. If you lift one muscle more than every other day, you are risking injury, by unhealthily overworking them. 2. Make sure to breathe correctly, by exhaling on the lift, and inhaling on the recovery, this will maximize your performance. 3. Warm up with at least 5 minutes of cardiovascular activity, this will get the blood flowing throughtout your muscles, and will better prepare them for the workout. 4. Also make sure to have the correct form while exercising, not having the correct form will also harm you and your muscles. 1. Pectoralis/Bicep stretch- 2 reps, for 10 seconds each 2. Tricep/Deltoids stretch- 2 reps for 10 seconds each 3. Latisimus dorsi(lower back)- 2 reps for 10 seconds each 4. Upper back/torso stretch- 2 reps for 10 seconds each This slide will show you how to do the stretches from the previous slide. The numbers next to the pictures correspond to the numbers in the previous slide. Pictures of stretches 1. on right 2. below 3. below 4. on right Tuesday Stretches 1. Quadriceps- lying quad stretch for 2 reps and 10 seconds each 2. Hamstrings- modified hurdlers stretch, 2 reps for 10 seconds each 3. Gastrocnemius- calf stretch, 2 reps for 10 seconds each 4. Abdominals- lying abdominal stretch, 2 reps for 10 seconds each This slide will show you how to do the stretches from the previous slide. The numbers next to the pictures correspond to the numbers in the previous slide. Pictures of stretches 1. on right 2. below 3. below 4. above Stretching Wednsday 1. Pectoralis/Bicep stretch- 2 reps, for 10 seconds each 2. Tricep/Deltoids stretch- 2 reps for 10 seconds each 3. Latisimus dorsi(lower back)- 2 reps for 10 seconds each 4. Upper back/torso stretch- 2 reps for 10 seconds each (refer back to slide 5 if you need an example) Thursday 1. Quadriceps- lying quad stretch for 2 reps and 10 seconds each 2. Hamstrings- modified hurdlers stretch, 2 reps for 10 seconds each 3. Gastrocnemius- calf stretch, 2 reps for 10 seconds each 4. Abdominals- lying abdominal stretch, 2 reps for 10 seconds each Stretches (you can review slide 7 if you need to) Friday 1. Pectoralis/Bicep stretch- 2 reps, for 10 seconds each 2. Tricep/Deltoids stretch- 2 reps for 10 seconds each 3. Latisimus dorsi(lower back)- 2 reps for 10 seconds each 4. Upper back/torso stretch- 2 reps for 10 seconds each (refer back to slide 5 if you need an example) Stretches Saturday 1. Quadriceps- lying quad stretch for 2 reps and 10 seconds each 2. Hamstrings- modified hurdlers stretch, 2 reps for 10 seconds each 3. Gastrocnemius- calf stretch, 2 reps for 10 seconds each 4. Abdominals- lying abdominal stretch, 2 reps for 10 seconds each (you can review slide 7 if you need to) Stretches Sunday Stretches This slide will apply S.P.O.R.T. principles to your stretching. S.P.O.R.T. Specificity- Stretching will increase the range of motion your muscles, and can help reduce future injuries by making you more flexible. Progression- As you stretch more, you will be able to hold them longer, and do more with your muscles. Overload- As you put your muscles over their limits from stretching, they will adapt and be able to perform better next time. Reversibility- If you dont continue, your improvements will be lost over time. Tedium- To keep things interesting, you can try different stretches, or different forms of stretching like yoga. This slide will apply F.I.T.T. principles to stretching F.I.T.T. Frequency- Over time, increase how often you stretch. Intensity- Also increase how wide or far your range of motion is. Time- Increasing how long you hold the stretch for. Type- Try to do a variety of stretches, to keep your muscles confused and adapting to new stretches. Monday,wednesday, and friday Workouts Pectoralis- Push Ups, 2 sets and 8 reps each set Latisimus Dorsi(lower back)- Bent Over Row, 2 sets and 8 reps each set Trapezius- Shrugs, 2 sets and 10 reps each set Biceps- Curls, 2 sets and 10 reps each set Triceps- One-arm Triceps extension, 2 sets and 8 reps each set Deltoids- Shoulder press, 2 sets and 8 reps each set On sunday, stretch your whole body. After a long week of working out, you should have 1 day of rest, stretching will get the blood into your muscles, and reduce soreness. You should also do some cardivascular activity on this day, as cardiovascular activity promotes good health, and will also pump blood through your muscles helping to get rid of lactic acid, which is the stuff that makes you sore. On the days that you repeat your workouts, feel free to switch up some exercises. Switching exercises confuses your muscles, and promotes muscle growth. It might even be fun for you as well! Tuesday, Thursday, Saturday Workouts Quadriceps- Squats, 3 sets and 10 reps each Hamstrings- Stiff Legged Dead Lift, 2 sets and 10 reps each Gastrocnemius(calves)- calf raises, 2 sets and 12 reps each Feel free to change up exercises, as it promotes muscle growth and some fun! These are where the muscles are located on your body. Workouts Sunday Workouts Like said before, this should be a day to rest your muscles. But you should still do cardiovascular activity. After stretching your body, get ready to participate in cardiovascular acivity, as it promotes overall good health, and will even reduce soreness as it gets blood flowing throughout your body, pushing out lactic acid, getting you ready for the next week of workouts! Examples of cardiovascular activity could be jogging around your neighborhood, a treadmill, or even using an eliptical. This slide will explain how to aplly the S.p.o.r.t. principles to your workouts. S.P.O.R.T. Specificty- Increases the amount of strength your able to exert, as well as getting you in better shape. Progression- As you continue weightlifting, you will be able to lift more, and do more reps. For example, if you were doing 2 sets and 8 reps each, you would start to do 2 reps and 10 reps each since you are stronger. Overload- Fatigueing your muscles is what helps them grow and adapt, in other words, failing is actually good to do in weightlifting. Although, be careful not to over-do it, as you could seriously injure yourself, if you fell any pain, stop. Reversibility- If you were to stop lifting weights for an extended period of tim, you would slowly start to lose strength. Tedium- You can find other exercises for yout muscles and do them, as that confuses them and promotes muscle growth. You will also be trying new things so your not bored. This slide will explain the f.i.t.t. principles to your workouts. F.i.t.t. Frequency- Increase how often you workout. Intensity- Increase how many sets or reps your doing. Time- Decreasing how long you rest in between sets will increase difficulty and benefit you. Type- Doing a variety of different exercises for your muscles. This will help them grow and keep you interested. This weight comes with many different pound weights, so whatever weight you need for different exercises, you can switch it out! This set can be used for every workout i've showed you(except for the ones that use your body)! The best part of this is, is that its only $19.97 at your local wlamart, or you can have it shipped to you for an extra .97 cents! So, the very most youll be paying is: $20.94!
The exercises you can use your body with are push ups, calf raises, and back exercises like pull ups if you've got the right equipment. You can also use stairs for calf raises, and heavy things that fit in your hands for exercises like shrugs, squats, bicep curls, and a number of others. Equipment
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