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Muscular & Flexibility Project

Teen Class
by

Carla Peavy

on 14 December 2012

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Transcript of Muscular & Flexibility Project

Muscular & Flexibility Teen Class: Project! Who is this class for!? * This class is for those teens who have very busy schedules, and are tied up with school work and sports, These teens do not have much time for stretching and muscle training. * Even if you are very weak, this class can help make you progress in muscular training. * You will work on flexibility daily, by following these stretches: Day One: *Laying quad stretch
-Hold for 20 seconds, 2 reps on each leg. *Lower back stretch
-Hold for 20 seconds, 2 reps on each leg. * Squats
-Quadriceps muscle training.
-3 sets of 10 repetitions. * Pull Ups
-Latisimus Dorsi muscle training.
-3 sets of 8 repetitions. Day two: * Modified hurdler's stretch. -Hold 20 sec., 2 reps per leg. * Chest/Bicep stretch
-Hold 20 sec,. 2 reps per leg. *Hamstring curl
-hamstring muscle training.
-3 sets of 10 reps. *Bicep curls
-bicep muscle training.
-3 sets of 10 reps. Day 3: *Upper back and torso stretch-Hold 20 sec., 2 reps. *Shoulder/triceps stretch-Hold 20 sec., 2 reps per arm *Shoulder shrugs
-Trapeziums muscle training.
-Use gallon jugs of water for weights.
-3 sets of 8 repetitions. *Tricep kick backs-
Tricep muscle training.-
Can use cans of food for weights.
-3 sets of 12 repetitions. Day four: *Calf stretches:
-Hold for 20 sec., 2 reps per leg. *Lying abdominal stretch:
-Hold for 20-30 sec., one rep. *Standing calf raises
-Gasreocnemius muscle training
-use chair for balance.
-3 sets of 8 rep. *Bicycles.
-Abdominal muscle training.
-3 sets of 12 reps. Day five: *lying quad stretch
-hold for 20 sec., 2 reps on each leg. *Shoulder/tricep stretch
-hold 20 seconds, 2 reps per arm. *Tricep kick backs-
Tricep muscle training.-
Can use cans of food for weights.
-3 sets of 12 repetitions. * Chest/Bicep stretch
-Hold 20 sec,. 2 reps per leg. *Lying abdominal stretch:
-Hold for 20-30 sec., one rep. *Bicycles.-Abdominal muscle training.-3 sets of 12 reps. *Hamstring curl
-hamstring muscle training.
-3 sets of 10 reps. *Shoulder shrugs
-Trapeziums muscle training.
-Use gallon jugs of water for weights.
-3 sets of 8 repetitions. *Bicep curls
-bicep muscle training.
-3 sets of 10 reps. * Chest/Bicep stretch
-Hold 20 sec,. 2 reps per leg. *Bicycles.
-Abdominal muscle training.
-3 sets of 12 reps. *Tricep kick backs-
Tricep muscle training.-
Can use cans of food for weights.
-3 sets of 12 repetitions. Safety Guidelines: Day 7: Day 6: *Do static and dynamic stretching, NOT isostatic and ballistic. -Static stretching is stretching your muscle to it's farthest point, then holding the stretch for 15 - 30 seconds. -Dynamic stretching is moving a limb back and forth 8 - 15 times using controlled movement. -Isostatic stretching causes the joint to be extended too far, which may results in injury.

-Ballistic stretching is when you use your body's momentum to stretch a muscle. The bouncing can stretch your muscles past it's limit, causing injury. Begin with cardio workout. Use proper form. Hold stretch for 15 - 20 seconds. If the stretch hurts, then stop. Wear appropriate clothing. Always breathe deeply. End your workout with a cool down. Do not do muscle training with the same muscle everyday! Safety Guidelines SPORT/FITT principals: *Specify: have a goal to increase your range of motion and improve your muscle endurance. *Progression: gradually increase how far you're stretching and how hard the muscular training activities are. *Overload: do more than normal, but know when it is to much to handle. *Reversibility: continue with your stretching and muscular training or you will not improve. *Tedium: include a variety of stretches and muscle training to avoid boredom in your workouts. SPORT/FITT principals: Frequency: increase the amount of days you stretch and lift weights, Intensity: increase the intensity of your flexibility training by stretching a little further than you did before. Increase the intensity of your muscular condition by lifting heavier weights. Time: increase the duration of the activity. Hold the stretch longer or do more reps. Type: add more activities into your workout so you can be physically fit in different muscle groups. Equipment: $10.77 for 5 lb. weights at Wal-Mart.
If you don't want to spend money on
weights, you can just weigh water
jugs to be 5 lbs., or use large cans
of food. A gallon of water weighs
around eight lbs. This is a bar that fits into a doorway, it
is used for pull ups.
It can be found on Amazon.com for
$15.04.
An alternative - you can go to a close
playground that has monkey or any kind
of bar that would work.
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