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Weight Training

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by

Stephanie Lo

on 15 January 2015

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Transcript of Weight Training

Weight Training
Goals
Group goal: improve our mile time by 25 seconds
Reason for this Goal:
Ran mile with the new rubric, much room to improve and need to work harder for a better grade
How this goal will help us:
More confidence with our athletic skills
Have far greater strength in physical education
GOAL!
With a combination of a daily schedule and these exercises, we have the necessary means to achieving this goal!
Thank you!
Current Mile Times
Stephanie- 8:45
Goal- 8:20
Ayushi- 9:50
Goal- 9:39
Erin-7:36
Goal-7:11
Joanne- 7:36
Goal- 7:11
Schedule
Exercise Frequency (days per week) Intensity Type Time

Step-Ups 4 Days 5 lbs. Cardio Respiratory 1 min.

Treadmill 6 Days 5.0 mph Cardio Respiratory 5 min.

Tricep Dips 3 Days Legs on Ground Muscular Strength 30 sec.

Leg Ups 6 Days No Weights in Hands Muscular Endurance 30 sec.

Leg Curls 6 Days 40 lbs. Muscular Strength 30 sec.

Seated Leg Press 6 Days 60 lbs. Muscular Strength 30 sec.
Workout 1 (cont.)
How often?
3 rounds
Why these exercises?
- Leg curls and seated leg press will strengthen leg muscle so that we can run harder
- Step ups while holding weights will strengthen leg muscles and arm muscles, which will improve our form
- Leg/knee raises will strengthen our core muscles, which will lead to better form
- Dips will strengthen our arm muscles, which will improve our upper body form
- Treadmill will improve our cardio, giving us more endurance
What muscles are being utilized?
- Leg curls: hamstrings; when curling feet to our bottom
- Seated leg press and tread mill: quadriceps, hamstrings, gastrocnemius; when pushing our feet out/kicking ground to run
- Step ups while holding weights: quadriceps, hamstrings, gastrocnemius, deltoids; when pushing ourselves up the stool, and swinging our arms forward and backwards
- Leg/knee raises: abdominal; when using core muscles to pull legs up to chest
- Dips: triceps, deltoids; when using arms and shoulders to push our body back up
Other things this workout will accomplish
- Builds muscle in whole body
- Healthier body
- Overall improvement in physical activity
Outside Exercises- Workout 2
Exercise #1: Warrior III - a yoga move that strengthens legs and core
Lift up leg with pointed toe, putting body weight onto standing leg; drop the head and torso to form straight horizontal line
Hold for 5 seconds and repeat
RPE: 4; Heart Zone 2
Exercise #2: Chair squat - works out quadriceps, gluteus, core, and abs
Slowly squat into sitting position in chair
3 sets of 10-15 reps
RPE: 7; Heart Zone 3
Exercise #3: Pivoting curtsy lunge - strengthens quadriceps, hamstrings
Twist while doing lunge
3 sets, 10-15 times each side
RPE: 4; Heart Zone 2
Exercise #4: Low lunge hover - works out legs muscles and gluteus
Lift leg from lunge stance to be horizontal
3 reps for both legs
RPE: 5; Heart Zone 2
Exercise #5: Skater lunge - works out quadriceps, hamstrings, and gluteus
3 sets of 20
Cross legs diagonally and bend
RPE: 5; Heart Zone 2
http://www.health.com/health/gallery/0,,20725746_2,00.html
Workout 1

Outside Exercises Workout 2 (cont.)
How often?
3 sets of 10
Why these exercises?
Medicine ball squats with overhead lifts will work out the entire body and help our muscular strength.
Stair climbs with bicep curls will keep legs conditioned and toned, helping our strength while running. It will also strengthen our arms and improve our ability to carry things.
What muscles are being utilized?
Strengthens our legs (quads, hamstrings, gastrocnemius), glutes, lower back, and deltoids
Strengthens our legs and arms (mainly biceps)
Other things this workout will accomplish:
Muscular strength
Muscular endurance
Cardiovascular fitness
Healthy body (14 Benefits of Regular Exercise i.e.
reduce risk of diseases, etc.)
http://www.sheknows.com/health-and-wellness/articles/806681/top-functional-exercises-for-fullbody-fitness
Repeat and continue until end of January!
Schedule 2
Exercise

Warrior III

Chair squat

Pivoting curtsy
lunge

Low lunge hover

Skater lunge
Frequency(Days per week)
Time/# of reps

5 sets of 5 sec

3 sets of 10-15 reps


Continue until end of January!
3 sets of 10-15 each side

3 reps on each leg

3 sets of 20
6 days
5 days
5 days
4 days
4 days
Execution and Achievement
Exercise 1: Step-ups (while holding light weights and swinging arms) 1 minute
RPE: 5; Heart Zone 2
Exercise 2: Treadmill 5 minutes
RPE: 5; Heart Zone 2
Exercise 3: Dips 30 seconds
RPE: 4; Heart Zone 1
Exercise 4: Leg/knee raises (on power tower) 30 seconds
RPE: 7; Heart Zone 3
Exercise 5: Leg curls 30 seconds
RPE: 4; Heart Zone 2
Exercise 6: Seated leg press 30 seconds
RPE: 4; Heart Zone 2
By Erin Tsai, Joanne Liu, Ayushi Ray, and Stephanie Lo
Period 2
12/18/14

Monthly Schedule
Step Ups
Treadmill
Tricep Dips
Leg Ups
Leg Curls
Seated Leg Press
Warrior III
Chair Squat
Pivoting Chair Squat
Low Lunge Hover
Skater Lunge
Rinse and Repeat
Rinse and Repeat
S.M.A.R.T.I. Goal:(specific, measurable, achievable, realistic, timely, I will)
We will improve our mile time by 25 seconds by the end of January.

Our goal is measurable because we can time ourselves to see if we improved by 25 seconds. It is achievable because 25 seconds is not impossible to improve our mile time by, and it is not a huge amount of seconds. It is realistic and timely because we have until the end of January- just enough time to do workouts to improve our mile time.
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