Exercise 9-12 Health/PE class

By Michelle Carrocino Exercise9-12 Health/PE class

Types of Exercise • Cardiovascular Training • Flexibility Training • Strength Training

Cardiovascular Training Kinds: • Aerobic • Endurance Types of Exercise: • Running • Walking • Swimming How Much? • 3-4 days a week • 30 minutes

Aerobic/Endurance • Aerobic Exercises: • Sprints • Dancing • Fast Moving Sports • Endurance Exercises: • Long Distance Running • Biking • Walking

Cardiovascular Training Works? Legs Heart Lungs Abs Butt Works? Legs Arms Heart Lungs Butt Abs

Flexibility Training Kinds: • Stretching • Range of Motion Types of Exercise: • Warm-up • Yoga • Stretching How Much? • 15 minutes (continuous)

Stretching/Range of Motion • Stretching: • Warm-ups before activities • Stretching • Range of Motion: • Yoga • Tai-chi

Flexibility Training Stretches? Hamstring Back Calf Groin ROM? Very Flexible Great Range of Motion

Strength Training Kinds: • Isometric • Isotonic Types of Exercise: • Blank bridge • Lifting • Pull-ups How Much? • Every other day • After stretches

Isometric/Isotonic • Isometric Exercise: • Blank Bridge • Hundred Breaths • Leg raises • Isotonic Exercise: • Lifting • Dumbbell curls • Resistance bands

Strength Training Works? Abs Butt Legs Back Works? Arms Back Chest

Target Training • Chest • Abs • Back • Shoulders • Biceps • Triceps • Legs

CHEST TRAINING Incline Dumbbell Presses1 set x 15 reps2-3 sets x 10 reps Flat Dumbbell Presses4-5 sets x 12 reps Incline Dumbbell Flies3 sets x 15 reps

AB Training Crunches 4 sets x 25 reps Reverse Crunches 3 sets x 15 reps

Back Training Pull-ups 3 sets x 10 reps Bent-Over Rows 3 sets x 10 reps One-Arm Dumbbell Rows 3 sets x 12 reps

Shoulder Training Overhead Dumbbell Presses 3 sets x 12 reps Lateral Dumbbell Raises 3 sets x 10 reps Seated Rear Dumbbell Rows 3 sets x 10 reps

Biceps Training Standing Barbell Curls 3 sets x 15 reps Preacher Curls 3 sets x 10 reps Seated Dumbbell Curls 2 sets x 12 reps

Triceps Training Overhead Triceps Extensions 3 sets x 15 reps Lying Overhead Triceps Extensions 5 sets x 15 reps Cable Rope Extensions 3 sets x 12 reps

Legs Training Free-Weight Squats 6 sets x 12 reps Dumbbell Lunges 3 sets x 12 reps Standing Heel Raises 3 sets x 8 reps

Sources "Example Workouts." Real Solutions Mag. Web. 17 Oct 2009.<http://weight-training.realsolutions mag.com/weight-training-program.html>.

Example Workouts • http://www.davedraper.com/iron-online-sample-workouts.html • http://sportsmedicine.about.com/od/sampleworkouts/Exercise_and_Workout_Routines_for_Fitness.htm • http://www.freedieting.com/circuit_training.htm

Exercise 9-12 Health/PE class