Tamalpais High SchoolName:

Physical Education – Core 1

Mr. NygaardPeriod:

Principles of Exercise 2.0

Developing a Training Program

Muscle Fitness Terminology:

Muscle Endurance: Refers to the ability to resist fatigue and sustain a given level of muscle tension for a long period of time or to contract a muscle over and over again.

Muscle Strength: Refers to the amount of force a muscle can produce with a single maximum effort.

Set: a grouping of repetitions

Repetition: the number of times an exercise is performed during one set.

Training Methods / Sets / Repetitions
Muscle Endurance / 2 / 12-20
Muscle Strength / 3-5 / 4-6
Muscle Strength & Endurance
(Recommended for most students) / 2-3 / 8-12

Principles of Fitness(applied to muscle fitness):

Principle of Overload: If you want to build muscle strength or endurance, you must resistance train more than you currently are right now. You must make sure you are working at your maximum capacity for each exercise. The final few repetitions in each set should be extremely tough.

Principle of Progression: Every week or two you must gradually increase the amount of work you do while resistance training. You can do that by increasing any of the following: # of sets, # of repetitions, or the resistance of each of your exercises.

Principle of Specificity:You must carefully choose exercises for the muscles you want to train.

Muscle Fitness Training Program

Directions: Choose two exercises to complete in each of the following areas: upper body, lower body, and core. Do each exercise every day you train during the unit. You will progress yourself on the 3rd training day and on the 5th training day. Examples of how to fill in the chart and how to progress your exercises can be found at the bottom line of each chart.

Upper Body - Choose two exercises from the following list to work out your upper body.Options: Bench Press, Seated Row, Chest Press, Shoulder Press, Assisted Pull-Up/Dip, Dumbell Curl to Press

Date
Exercise Name / Sets – Reps – Wt. / Sets – Reps – Wt. / Sets – Reps – Wt.
Progression #1 / Sets – Reps – Wt. / Sets – Reps – Wt.
Progression #2
1.
2.
(Bench Press)
Example / 3 – 12 -100 / 3 – 12 – 100 / 3 – 12 – 110 / 3 – 12 – 110 / 3 – 12 – 115

Lower Body–Choose two exercises from the following list to work out your lower body.Options: Leg Press, Wall Sits, Squats, Leg Extension, Leg Curl, Lunges

Date
Exercise Name / Sets – Reps – Wt. / Sets – Reps – Wt. / Sets – Reps – Wt.
Progression #1 / Sets – Reps – Wt. / Sets – Reps – Wt.
Progression #2
1.
2.
(Leg Press)
Example

Core / Abdominals – Do the following exercises to work out your core/abdominal muscles. Options: Planks, Sit Ups

Date
Exercise Name / Sets – Reps – Wt. / Sets – Reps – Wt. / Sets – Reps – Wt.
Progression #1 / Sets – Reps – Wt. / Sets – Reps – Wt.
Progression #2
1. Sit - Ups
2. Planks
(Planks)
Example / 2 – 1:00 – Body Weight / 2 – 1:00 – Body Weight / 2 – 1:20 – Body Weight / 2 – 1:20 – Body Weight / 3 – 1:20 – Body Weight

Cardiovascular Endurance / Flexibility Training Program

Cardiovascular Endurance Workout:Execute the following exercises for your cardiovascular endurance component of your workout.

Date
Exercise Type / Sets – Time / Sets – Time / Sets – Time
Progression #1 / Sets – Time / Sets – Time
Progression #2
1. Jogging / 1 – 5:00 / 1 – 5:00 / 1 – 5:30 / 1 – 5:30 / 1 – 6:00
2. Jump Rope / 4 – 30 sec. / 4 – 30 sec. / 5 – 30 sec. / 5 – 30 sec. / 6 – 30 sec.

Flexibility Workout: Choose 6 different stretches that target all areas of the body for your flexibility workout. To start your program you will do each 2 sets of each stretch and hold each stretch for roughly 20 seconds.

Date
Stretch Type / Sets – Time / Sets – Time / Sets – Time
Progression #1 / Sets – Time / Sets – Time
Progression #2
1.
2.
3.
4.
5.
6.