12 SESSIONS of training in Gym

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write with picture of training in Gym for strength Goal or Target .

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A5: COMPLETE TRAINING PROGRAM FOR AN INDIVIDUAL GOAL (12 SESSIONS). (VALUE=12) (DUE DATE 08/02/2018).

Perform a complete training program with at least 12 different sessions for an individual/personal goal from the information provided, using the main training, advanced combinations, and complimentary training methods provided. As explained on class it is necessary to include:

  • The main information related with the warm up/cool down processes in each session.
  • The main information related with the training part of the sessions.
  • All needed information to know how the sessions would be performed.

You should use the course rubric to guide your assignment.

check the sample in the attachment.

Thank you.

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Abdulaziz Alnazawi Dr. Carlos Capella Peris PHEC 148.201 7/22/2018 A3: SAMPLE SESSION OF ADVANCED COMBINATION TRAINING FOR AN INDIVIDUAL GOAL ACTIVITY TIME DESCRIPTION DIAGRAM FRAME Warm up 5 MINUTES Slowly start to increase your heart rate by walking, stepping up and down. Be careful not to get your heart rate up too quickly. Cardiovascular 20 MINUTES Try jogging, swimming or bicycling as a valid form of a useful cardiovascular exercise. Strength 20 MINUTES Perform exercises that develop strength in your different muscle groups. Spend about 10 minutes on exercises that strengthen the upper body and 10 minutes that strengthen the lower body by using weights or your own body. Core 5 MINUTES Focus on strengthening the three areas of the core muscles, upper, lower and sides. Stretch 5 MINUTES Some gentle stretches to help reduce muscle soreness and prevent injury. Stretching will also help increase your flexibility. Choose a stretch for each part of the body that you worked during the central part of your workout. Cool Down 5 MINUTES Choose a relaxing position such as laying down with your legs up a wall. Focus on relaxed breathing and allow your heart rate to slow down. References Heyward, V. H., & Gibson, A. (2014). Advanced fitness assessment and exercise prescription 7th edition. Human kinetics.
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Professor
Course Details
Date of Submission
Strength Training Program
Below is a complete training program for an individual with strength as the overall goal.
Advanced combinations as well as complementary training methods are also included to ensure
optimal strength training.

A3: SESSION OF ADVANCED COMBINATION TRAINING FOR STRENGTH
ACTIVITY
TIME
DESCRIPTION
DIAGRAM
FRAME
Warm up
10 MINUTES Slowly start increasing your resting pulse by
jogging. When jogging, roll through the ball
and the heel of your foot on landing, keeping
the knees and the feet aligned. Bend your knees
when landing. Avoid jogging too much to
avoid fatigue.

Cardio
Jumping rope

10-20 minutes Jump for 30 reps swinging your rope forward.
Rest for 30 seconds. Do another 30 reps, this
time swinging the rope backwards. Rest again
for another 30 seconds. Perform four to thirty
sets depending on your body endurance.

Strength
Push-up

10- 20
minutes

Place your hand on the floo...


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