Physical Education Assignment.

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Zbunzz30

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Hi,

I want you to an assignment for me which covered 12 sessions, I have already completed 3 sessions. You need to do it using the same method but with different exercises, if you have any question please let me know.

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Assignment#5 Part No.1 In this part I will demonstrate a training session using the main training methods that are: Strength, Power, Hypertrophy, endurance and speed. Exercise No. 1: (Biceps curl) Goal is (Strength) Figure.1 • • • • • • • Warm up: 2 sets/ 10-12 reps/12lb/30%. 30 sec rest: stretching your arms. 4-8 sets/ 3-4 reps/40lb/100%. 4-5 min of rest between the sets. Speed is slow medium. Cool down: 1 min stretching. Total time of the exercise is 20 min. Exercise No. 2: (Pull-down exercise) Goal is (Power) Figure.2 • • • • • • • Warm up: 2 sets/ 10-15 reps/20lb/30%. 30 sec rest: stretching your back. 3-6 sets/ 4-9 reps/70lb/70%. 2-3 min of rest between the sets. Speed is High. Cool down: 1 min stretching. Total time of the exercise is 12 min. Exercise No. 3: (Single arm dumbbell exercise) Goal is (endurance) Figure.3 • • • • • • Warm up: 1 set/ 10-15 reps/15lb/20% 30 sec rest: stretching your back and biceps. 3-6 sets/ 12-20reps/40lb/50% 1-3 min of rest between the sets. Speed is slow medium. Cool down: 2 min stretching. • Total time of the exercise is 10 min. Exercise No. 4: (Hummer curl) Goal is (speed) Figure.4 • • • • • • • Warm up: 1 set/ 10-15 reps/10lb/50% 30 sec rest: stretching your biceps. 2-4 sets/ 8-14reps/20lb/50% 1-2 min of rest between the sets. Speed is high. Cool down: 2 min stretching. Total time of the exercise is 6 min. Exercise No. 5: (deadlift) Goal is (hypertrophy) Figure.5 • • • • • • • Warm up: 1 set/ 10-15 reps/30lb/40% 30 sec rest: stretching your back and biceps. 4-8 sets/ 6-12reps/70lb/80% 3-5 min of rest between the sets. Speed is medium. Cool down: 2 min stretching. Total time of the exercise is 17 min. Figure.1: Biceps Curl. Figure.2: Pull-down exercise. Figure.3: Single arm dumbbell. Figure.4: Hummer curls exercise. Figure.5: Deadlift exercise. Part No.2: In this part I will create a session including the advanced combination training for an individual goal. This specific session will concentrate in improving the upper body especially biceps, triceps, and shoulders. The advanced combination methods are stable sets, progressive sets, Up & Down sets, supersets, and failure sets. Exercise No. 1 (Seated dumbbell press) Goal is (Up & Down sets) • • • • • Warm up/1 set/ 15 reps/ 20lb/ 30% Sets: 1-1-1/10-7-10/50lb-35lb-50lb/70%-50%-70% Rest:(2’)(1.5’)(3’) Cool down: stretching the muscle Total exercise time: 7.5 min Exercise No.2 (Seated dumbbell overhead triceps) Goal is (stable sets) • • • • • Warm up/ 1 set/ 10 reps/ 15lb/ 30% Sets: 4/ 12 reps/35lb/ 70% Rests: 2 min per set. Cool down: stretching the muscle Total exercise time: 10 min Exercise No. 3 (Incline Inner-Biceps Curl) Goal is (progressive sets) • • • • Warm up: 1 set/ 12 reps/ 10lb/ 30% Sets: 1-1-1-1-1-1/Reps 15-10-8-15-10-8/ 18lb-21lb-25lb-18lb-21lb25lb/60%70%-80%-60%-70%-80% Rest: 3 min per set , total time: 18 min Cool down: Stretching the muscle Exercise No. 4 (cross body hammer curl) Goal is (Superset) • • • • • Warm up: 1 set/ 15 reps/ 7.5lb/30% 3 sets/ 10 reps/15lb/60% Rest: 5 min stretching Cool down: 1 set/ 8 reps/ 7.5lb/30% Total exercise time: 15 min Exercise No. 5 (Cable Front Raise.) Goal is (Failure sets) • • • • • Warm up: 1 set/ 12 reps/ 25lb/40% 2 sets/ reps: until failure/55lb/90% Rest: 5 min stretching Cool down: 1 set/ 12 reps/ 12lb/20% Total exercise time: 15 min Part No.3: In this part, I will create a sample session of complementary training method for an individual goal. I will use couple of complementary training methods for a beginner trainer. Exercise No.1 (Free Weight) specifically (Bench Press) • • • • • • Warm up: /1 set/ 12 reps/30lb/40% 3 sets/ 10 reps/60lb/75% Speed is Medium high Cool down: Stretching 3 min rest per set Total time for the exercise 12 min Exercise No.2 (Body Weight) Specifically (Pull Up) • • • • • • • Warm up: 1 set/ 10-15 reps. 30 sec rest: stretching your back and biceps. 3-6 sets/ 12-20reps/body weight 1-3 min of rest between the sets. Speed is medium. Cool down: 2 min stretching. Total time of the exercise is 10 min. Exercise No. 3 (Weight Machine) Specifically (Leg press) • • • • • • Warm up: 1 set/15 reps/40lb/40% 4 sets/12 reps/70lb/70% 3 min rest between sets Speed is medium Cool down: stretching Total time for the exercise is 15 min Exercise No.4 (Elastic Bands) Specifically (Bicep Curl using elastic bands) • • • • • • Warm up: 1 set/ 20 reps/ low tightness 3 sets/10 reps/medium high tightness 2 min rest per set Speed is high Cool down: 1 set of push ups/ 8 reps Total time for the exercise is 10 min Exercise No.5 (Cable Machine) Specifically (Standing Cable Chest Press) • • • • • • Warm up: 1 set/ 15 reps/ 20lb/30% 6 sets/ 4-7 reps/60lb/85% 4 min rest per set Speed is Medium Cool down: stretching Total time for the exercise is 24 min Reference: • https://www.google.com/search?q=Cable+Front+Raise.&hl=en&source =lnms&tbm=isch&sa=X&ved=0ahUKEwjLm8mUjqXcAhWuVt8KHX86BI 8Q_AUICigB&biw=1366&bih=578#imgrc=OXm9iNcgjs_cHM:
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Running head: BODY FITNESS AND WORKOUT

Body Fitness and Workout
Name of Student
Institutional Affiliation

1

BODY FITNESS AND WORKOUT

2

Body Fitness and Workout
Part No. 4
In this part I will demonstrate a training session for improvement of the fitness of the body
through weight loss. The methods include Cardio highly intensity training, chest biceps, back
biceps, legs calves, shoulders Abs
Exercise No. 1: Cardio HIIT; Goal Is To Achieve High Intensity Training to Burn Calories
(Figure 1)
Warm up: 3sets/ 8 reps/10lb/27%.
30 sec rest: stretching your legs.
5-7 sets/ 4-6reps/45lb/100%.
4-5 min of rest between the sets.
Speed is fast.
Cool down: 1 min skating.
Total time of the exercise is 40 min.
Exercise No. 2: Chest Biceps Goal; Chest Strengthening (Figure 2)
Warm up: 4sets/ 9 reps/15lb/30%.
30 sec rest: touch toes.
3 sets/ 12reps/50lb/90%.
3-4 min of rest between the sets.
Speed is slow medium.
Cool down: 1 min stretching legs.
Total time of the exercise is 30 min.
Exercise No. 3: Back Biceps (spider curl) Goal; Back Improvement

BODY FITNESS AND WORKOUT
Warm up: 3sets/ 8 reps/10lb/27%.
30 sec rest: lat pulldown.
3 sets/ 12reps/50lb/90%.
3-4 min of rest between the sets.
Speed is slow.
Cool down: 1 min stretching legs.
Total time of the exercise is 25 min.
Exercise No. 4: Leg Calves Goal; Leg Improvement
Warm up: 3sets/ 15-20 reps/20lb/35%.
30 sec rest: jumping.
3 sets/ 15-20reps/60lb/100%.
5-7 min of rest between the sets.
Speed is moderately fast.
Cool down: 1 min stretching arms.
Total time of the exercise is 30 min.
Exercise No. 5: Shoulders Abs Goal; Shoulder Shape Improvement
Warm up: 3sets/ 12 reps/15lb/40%.
1 minute rest: touch toes.
3 sets/ 12reps/40lb/100%.
2-3 min of rest between the sets.
Speed is slow.
Cool down: 10 min stretching arms.
Total time of the exercise is 25 min.

3

BODY FITNESS AND WORKOUT

4

Figure 1: The Hunan Body after Cardio HIIT

Figure 2: Chest Workout
Part No. 5
In this session I will demonstrate a training session for body fitness through muscle
building. The methods include TBS Hack Squat, TBS Dumbbell incline press, TBS Deficit
Deadlift, TBS T-Bar Row and Incline Dumbbell Curl.
Exercise No. 1 Hack Squat Goal; Body Strength Bolstering (Figure 3)
Warm up: 3 sets/ 12 reps/15lb/28%.
30 sec rest: skating.
3 sets/ 12 reps/50lb/100%.

BODY FITNESS AND WORKOUT

5

2-4 min of rest between the sets.
Speed is fast.
Cool down: 5 min stretching legs.
Total time of the exercise is 30 min.
Exercise No. 2 Dumbbell Incline Press Goal; Muscle Improvement
Warm up: 4 sets/ 12 reps/10lb/27%.
1 minute rest: touch toes.
5 sets/ 12 reps/50lb/95%.
5-7 min of rest between the sets.
Speed is slow.
Cool down: 5 min stretching the back.
Total time of the exercise is 25 min.
Exercise No. 3 Deficit Deadlift Goal; Improve Muscle Strength
Warm up: 4 sets/ 9 reps/15lb/27%.
30 sec rest: touch toes.
2 sets/ 12reps/45lb/100%.
6-7 min of rest between the sets.
Sp...


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