Building a Balanced Workout Program

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Building a Balanced Workout Program

• Personal Fitness
• Mr. Vaccaro/ Mr. Haines

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SCHEDULE

• DAY 1 Weight Room
• DAY 2 Gym and Aerobic Room
• DAY 3 Weight Room
• DAY 4 Gym and Aerobic Room
• DAY 5 Agility Routines

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Exercise Options depending on location (Cardio)

• Weight Room
• Treadmills
• Elliptical machine
• Jumpropes

• Gym and Aerobic Room
• Laps
• Jump ropes
• Tae-Bo
• Dance videos
• Stationary bikes
• Pilates

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Exercise options depending on location
(Non-cardio)

• Weight Room
• Weight Training
• Push-ups
• Crunches/sit-ups
• Dips
• Etc

• Gym and Aerobic room
• Push-ups
• Crunches/sit-ups
• Lunges
• Xer-tubes
• Stability balls
• Sprints
• Etc

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Definition

• A balanced fitness program emphasizes a variety
  of physical fitness components.
• Muscular Strength
• Muscular Endurance
• Cardio-respiratory Endurance
• Agility
• Flexibility

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Muscular Strength

• The amount of force that a particular muscle
  group can exert.
• Some exercise that enhance muscular strength are
  as follows
• Push-ups
• Pull-ups
• Weight-lifting (Certain exercises)

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Muscular Strength

• Chest Push-ups, bench Press, dumbbell
  press, dumbbell flies.
• Shoulders Military press (bar and/or
  dumbbells), upright rows,
• lateral and front raises.
• Back Pull-downs, bent-over rows, one- arm
  rows.

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Bench Press
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Lateral Raises
Military Press
Upright Rows
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Pull downs
Standing or Seated Rows
Bent-over Rows
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Muscular strength (Contd)

• Legs Squats, Leg press, leg extensions,
• leg curls, lunges, sprints (power).
• Arms Bicep curls (bar or dumbbells),
  tricep extensions, tricep push- downs.

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Leg Press
Squats
Leg Curls
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Leg Extensions
Lunges
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Push downs
Tricep Extensions
Bicep Curls
Tricep Dips
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Muscular Strength

• Keep in mind that for the smaller muscles or the
  isolated muscles of a particular muscle group,
  you should focus on using lighter weight that you
  can do for at least 10 to 12 repetitions.
• Examples Lateral front raises, dumb-
• bell flies, curls, tricep
  extensions, tricep pushdowns,
• leg extensions, leg curls.

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Muscular Endurance

• Muscular endurance usually has a variable of time
  added to the exercise set. Rather than
  repetitions, you are more geared toward
  performing an exercise for a particular period of
  time. If weights are involved, be sure to go
  light.
• Examples Crunches/minute, lunges/30
  secs. etc

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Cardio-respiratory Endurance

• Defined as how well your heart and lungs work
  together for an extended period of time.
• Treadmill
• Stationary bike
• Elliptical machine
• Laps in the gym
• Jump rope

Elliptical Machine
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Agility

• The ability to start, stop and change directions
  at a moderate to high rate of speed.
• Suicide runs, slalom activities, side to sides,
  etc
• Every Friday, we will be performing a 30 minute
  program focusing on agility.

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Flexibility

• Defined as The range of motion allowed
  by your muscles at a particular
  joint.
• Students will construct and perform their own 5
  minute stretch routine at the beginning of each
  class period.

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What is a REP?

• Each time you perform one whole movement of a
  particular exercise, it is considered a (rep) or
  repetition.
• If you just performed 10 push-up, you did 10
  reps.
• You will then rest for 1 to 2 minutes after your
  last rep.

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What is a SET?

• A set is a group of reps.
• If you did 10 push-ups and then rested, you just
  performed one set of 10 reps
• If you do another 10 reps, you now have completed
  2 sets of 10 reps.
• Reps are single movements, sets and groups of
  reps separated by rest periods.

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End of part one Questions 5 minute
break
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Class Requirements

• Each student is accountable for completing the
  following
• Final draft of his/her workout schedule/program
• Initial fitness assessment
• Mid-quarter assessment
• Final assessment
• Changing into clothing that is conducive to the
• physical fitness environment.
• Consistent level of participation during class
  time.

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Initial Assessment

• Each student will complete an initial qualitative
  evaluation assessing his/her own personal fitness
  goals, performance level and justification for
  their individual work-out program.
• This should be typed and handed in on or before
  the posted due date for full credit.

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Mid-quarter Evaluation

• Similar to the initial assessment, each student
  will evaluate his/her progress at the mid-point
  of the marking period.
• This is where each student must report changes in
  progress, modify goals or change his/her fitness
  routine.
• Students must justify modifications.
• Typed and submitted on time for full credit.

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Final Evaluation

• This is considered your final exam.
• It takes into account both your initial and
• mid-quarter assessments and ties in how your
  road to fitness has changed.
• Some of the questions are similar to ones in the
  initial and mid assessments. There are a few that
  focus on the entire experience, now that it is
  over.

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Individual Workout Program (IWP)

• Each student must complete a final draft of
  his/her workout schedule/program.
• This program is meant to add the necessary
  structure to your workout.
• You will be given the liberty to gear your
  workout around your own personal fitness goals.
  This will not be a downloaded program!!

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IWP

• You can use the exercises given in part one of
  this presentation to help structure your program.
• Your program needs to demonstrate a balance of
  all five components of physical fitness mentioned
  in part one of this presentation.
• I will set up the agility program.

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IWP

• Each student is accountable for 60 minutes of
  cardio/aerobic exercise per week.
• Each daily workout session must last for a
  minimum of 45 minutes.
• Do not rush through your workout
• Give yourself 1-2 minutes between sets
• Give yourself 2-3 minutes between muscle groups

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IWP

• Each student will receive 12 copies of their
  workout program/schedule along with a folder and
  a pencil.
• Be sure to document all of your sets/reps, weight
  and whatever other variable applies to the
  specific exercise.
• Each student should use a new copy every week.
  This is how you will monitor your progress.

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IWP

• I will check individual IWPs randomly to assure
  that each student is fulfilling his/her
  obligations.
• There will be a mandatory mid-quarter check of
  IWPs along with a brief student conference to
  discuss achievement.
• Another mandatory check will be performed at the
  end of the quarter.

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Friday Fitness Segment

• Every Friday, students will get a break from
  their individualized fitness routine and
  participate in a 40 minute agility segment.
• This segment is broken down into four
• parts. Each part will take skills from a
  specific sport and apply them to a routine to
  enhance agility along with other components of
  fitness.

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ACCOUNTABILITY

• This is a senior-high level elective.
• All students will be accountable for fulfilling
  his/her obligations throughout this marking
  period.
• No invalid excuse will be accepted as to why an
  individual can not fulfill any or all of the
  obligations.
• If there is a medical issue, be sure to take this
  issue into consideration when constructing your
  IWP. Mention it in your initial assessment as
  well.

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End of PART Two

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