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Muscular and Flexibility Project - Cindy Rajkumar

By: Cindy Rajkumar, This is my HOPE Project for the Muscular and Flexibility Section. Enjoy :)
by

Cindy Rajkumar

on 7 March 2013

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Transcript of Muscular and Flexibility Project - Cindy Rajkumar

Muscular and Flexibility Fitness Project Welcome Teens! - - - Muscular Fitness - - - ---SPORT PRINCIPLES--- --- Fitt Principals --- - - - Flexibility Exercises - - - By: Cindy Rajkumar Hello! Welcome to Fitness for Teens! This class is designed for teens who want to have a good workout, but are not sure where to start. Well guess what! I have made you a guide to follow, to start this amazing adventure to the top of the tree.

My class participants' overall health is fair. Knowing that, their lifestyles in the health department, are struggling with the stress of life's challenges. From peer pressure to bullying, my class is not very positive on the self esteem side. Since my class is at a young age, they will be able to push themselves to do more activities and workouts. This is a plus. Teens have many strengths, from being to move more easier and their endurance is stronger. Most teens in the class have tons of ENGERY. The limitations with this class are having them stick to a routine and put in more effort each time. Another limitation is that the routine must be using equipment that is not expensive, most likely using household items due to the lack of money. My job is to teach and give examples of Muscular and Flexibility exercises and training and allow these teens to become educated about how important exercise is. Now that you have seen your plan for flexibility fitness, its time to see your schedule for muscular fitness training. This chart is set up the same way, it is based on 7 days and it shows you how many of each activity you will be required to do. Once again, Best of Luck. You CAN Do This! BELIEVE. S: (Specificity) - Working on specific muscle groups helps improve your range of motion and muscular endurance. For example, hamstring curls would improve my hamstring muscles.
P: (Progression) - If we slowly increase stretches we will increase our ability. In my workout, the number of reps increase for the teens.
O: (Overload) - This would mean doing more stretches that would be over the normal range and could lead to over using your body.
R: (Reversibility) - You should continue doing stretches that will improve rather than being reversed. This is applied on a weekly routine that a teen could do to avoid reversibility.
T: (Tedium) - You will have a variety of stretches to do so you will not get bored. Principle of Frequency: You are likely to see improvements in your stretches when you complete them regularly and have a scheduled fitness routine. Typically, a safe frequency of stretches is a warm up and cool down.
Principle of Intensity: Being able to monitor the amount of effort it takes during your workouts is important. The more stretches you do, the more you body is being worked.
Principle of Type: Selecting the right stretch is important when setting goals and to begin the workout. For example, a person that wishes to improve arm strength might choose to do stretches that use the biceps and triceps.
Principle of Time: Gradually increasing the amount of time spent on the stretches will allow your body to adjust and become more efficient during performance. --- Safety Guidelines --- Here is a chart with all of the required flexibility exercises that each and every teen in this course should complete. According to the chart I developed, it says the type exercise and stretches, plus the day and how many times each activity should be accomplished. This chart was made for 7 days of flexibility exercises. Good Luck! Flexibility: Muscular: S: (Specificity) - Working on specific muscle groups helps improve your range of motion and muscular endurance. For example, hamstring curls would improve my hamstring muscles.
P: (Progression) - If we slowly increase our muscular endurance we will increase our ability. In my workout, the number of reps increase for the teens.
O: (Overload) - This would mean doing more exercises and workouts that would be over the normal range and could lead to over using your body.
R: (Reversibility) - You should continue doing exercises and workouts that will improve rather than being reversed. This is applied on a weekly routine that a teen could do to avoid reversibility.
T: (Tedium) - You will have a variety of exercises and workouts to do so you will not get bored. Flexibility: Muscular: Principle of Frequency: You are likely to see improvements when you exercise regularly and have a scheduled fitness routine. Typically, a safe frequency of activity or exercise is three to five times per week.
Principle of Intensity: Increasing repetitions or monitoring your heart rate are a couple of ways to determine your intensity during activity. As you continue workouts, you can begin to slowly increase intensity of your activity or exercise and gain additional fitness benefits.
Principle of Type: Selecting the right activity or exercise is important when setting goals. For example, a person that wishes to improve arm strength might choose to do exercises that use the biceps and triceps.
Principle of Time: Gradually increasing the amount of time spent on the activity or exercise will allow your body to adjust and become more efficient during performance. Preparation and Warm Up
Before you rush in to the main part of your workout, whether it’s a cardio workout or a strength training session, take a few minutes and do a proper warm up. A lot of people neglect to warm up because it’s boring and they don’t really think that they need it. This is a huge mistake. Putting too much sudden strain on cold muscles increases the risk of injury. It’s better to take a few extra minutes of your time and warm up. 1. Increase Intensity gradually
I’m all for making your workouts intensive and challenging. However, there’s a time and place for everything. You can’t be hasty when it comes to placing greater load on yourself. Your muscles may not be up for it at the moment. You have to increase intensity gradually and be patient.
2. Work With Proper Form
When you lift weights or do any other form of exercise, remember that form and technique are key. You want to be safe? Pay attention to what you’re doing. Learn how to do each exercise and do it carefully and with focus.
Wear comfortable shoes
Your shoes are probably your first line of defense against workout injuries. They help to hold your ankle in place, reduce shock from jumping or running, and give you support.
3. 4. Listen to your body
My last workout injury prevention tip is to listen to your body. Don’t disregard pain or discomfort. Your body is giving you a signal that there is something wrong. In case of pain it’s alright to take some time off and rest and you should see a doctor if the pain persists or is intense. Trying to work against your body is a recipe for disaster. Don’t go down that road.

5. --- Inexpensive Equipment --- Dumbbells:
Offers excellent range of motion.
Inexpensive. Water:
Low risk of injury due to no-gravity environment.
Requires access to pool, lake, or other body of water Resistance Bands:
Offers excellent range of motion.
Inexpensive. Homemade:
Many different exercises can be performed.
Inexpensive. Under
$25! Enjoy!
And Stay SAFE! By: Cindy Rajkumar
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