QA PE Workout Log - Victoria Caton 9B

Day(s) of the week: Sunday, Tuesday, and Thursday. Goals: In a few weeks time, the track & field season will begin, and I am eager to be a art of this. !y goal for this unit is to e"ercise the muscles I will will use, in the articular e#ents I will be training for, and then ho eful artici ating in. The e#ents I ha#e chosen to focus on, are long $um , high $um and tri le $um . This means I will need to focus on the these muscles es ecially, %ice s, Trice s, &eltoids, 'ectorals, (bdominal Muscles, Quadrice s, )amstrings, Soleus, *ectus +emoris and ,astrocnemius. Cardio Exercise: +or weight loss, cardio is #ital. -ardio e"ercises must be erformed for longer than 1. minutes for the workout to im act your body. Ideas of cardio for the e"ercise routines are as follows, runnin for 1/0 2/ minutes on the treadmill or normally, go on the elli!tical for 1/, swim for half an hour, or "um! ro!e for . minutes. #ime$Distance: The time and distance for this ro$ect will be an hour, three times a week, as there are three workout rograms. %otes: &re'uency: #hree times a week, for an hour( )ro ression: *s seen +elow, each week the indi,idual workouts will !ro ress and et harder, meanin that an o,erload is ke!t throu hout the workout !eriod( Date: 12/1/14

Strength Training

QA PE Workout Log - Victoria Caton 9B

Exercise Wt. Sets Reps otes

EXERCISE ROUTINE #1 - School Gym

Warm up stretches (after cardio exercise) Treadmill Run for 20 minutes (gradual increase, do not go past 10 km p/h). Muscles = Gastrocnemius, Quadriceps, Hamstrings, Soleus, Rectus Femoris. Step-ups on box. 5 10 Progression: Each week, increase set by 1. Muscles =, Gastrocnemius, Quadriceps, Gluteus Maximus, Rectus Femoris. Sit-ups 3 20 Progression: Each week, increase set by 1. Muscles = Abdominal muscles. Bar Squat 2 lb 5 5 Progression: Do one more rep a week. Muscles = Quadriceps, Gluteus Maximum, Rectus Femoris, Lateral Dorsi. Lady Push-ups 3 5 Progression: Each week, increase set by 1. Muscles = Triceps, Biceps, Abdominal muscles, Quadriceps, Deltoids. Burpees 3 3 Progression: Increase rep by 1, every second week. Progression: Each week, increase set by 1. Muscles = Abdominal Muscles. Jump Rope Do for a minute and a half, rest 30 secs, minute and a half.

Bicycle Crunches

15

QA PE Workout Log - Victoria Caton 9B

Exercise Wt. Sets Reps otes

V-sits

10

Progression: Each week, increase set by 1. Muscles = Abdominal Muscles.

Elliptical

5 minute easy, one minute hard. Do 10 minutes. Muscles = Biceps, Gastrocnemius, Quadriceps, Hamstrings, Rectus Femoris, Soleus.

Bicycle

5 minute easy, one minute hard. Do 10 minutes. Muscles = Gastrocnemius, Quadriceps, Hamstrings, Soleus.

Leg press

Use a friend incase its too heavy. Muscles = Gluteus Maximus, Gastrocnemius, Quadriceps, Soleus, Rectus Femoris .

Tricep Dips

Progression: Each week, increase set by 1. Muscles = Triceps, Biceps, Deltoids.

Plank

For 1 minute. Muscles = Abdominal Muscles.

Run for 5 minutes.

No faster than 8.00 km p/h Muscles = Gastrocnemius, Quadriceps, Hamstrings.

Cool down stretches.

EXERCISE ROUTINE #2 - Home Gym

Warm up stretches (after cardio exercise)

QA PE Workout Log - Victoria Caton 9B

Exercise Wt. Sets Reps otes

Elliptical

For 10 minutes, 1 minute hard for every 5 minutes. Muscles = Biceps, Gastrocnemius, Quadriceps, Hamstrings.

Jump Rope Crunches 4 5

For 2 minutes. Do one more rep a week. Muscles = Abdominal Muscles, Lateral Dorsi.

Leg Abduction

Progression: Do one more set every second day. Muscles = Vastus Lateralsis.

Leg Adduction

Progression: Do one more set every second day. Muscles = Adductors.

Swoosh Ball

15

Progression: Do one more set everyday. Muscles = Abdominal Muscles.

Plank

Progression: For 1 minute. Muscles = Abdominal Muscles.

Dish

Progression: For 1 minute. Muscles = Hamstrings, Abdominal Muscles,

Squats with dumbbells

5 lbs

Progression: Do one more set every second day. Muscles = Soleus, Rectus Femoris, Quadriceps, Hamstrings, Biceps, Triceps, Deltoids, Gluteus Maximus.

Treadmill

For 10 minutes. Muscles = Soleus, Rectus Femoris, Quadriceps, Hamstrings, Gastrocnemius.

QA PE Workout Log - Victoria Caton 9B

Exercise Wt. Sets Reps otes

Elliptical

5 minutes. Muscles = Soleus, Rectus Femoris, Quadriceps, Hamstrings, Gastrocnemius, Biceps.

Cool down stretches

EXERCISE ROUTINE #3 - Circuit Training in multi-purpose hall

Warm up stretches (after cardio exercise) Run for 20 mins Run for 15 minutes (gradual increase, do not go past 10 km p/h). Muscles = Gastrocnemius, Quadriceps, Hamstrings, Soleus, Rectus Femoris. Crunches 10 5 Progression: Do one more rep a week. Muscles = Abdominal Muscles. Lady Push-ups 4 5 Progression: Each week, increase set by 1. Muscles = Triceps, Biceps, Abdominal muscles, Quadriceps, Deltoids. Tricep Dips 5 5 Progression: Each week, increase set by 1. Muscles = Triceps, Biceps, Deltoids. Step-ups on box. 5 10 Progression: Each week, increase set by 1. Muscles =, Gastrocnemius, Quadriceps, Gluteus Maximus, Rectus Femoris. V-sits 6 8 Progression: Each week, increase set by 1. Muscles = Abdominal Muscles, Lateral Dorsi.

QA PE Workout Log - Victoria Caton 9B

Exercise Wt. Sets Reps otes

Leg Abduction

Progression: Do one more set every second day. Muscles = Vastus Lateralsis.

Leg Adduction

Progression: Do one more set every second day. Muscles = Adductors.

Bicycle

5 minute easy, one minute hard. Do 10 minutes. Muscles = Gastrocnemius, Quadriceps, Hamstrings, Soleus.

Squat Jumps.

10

Progression:Do one more set every second day. Muscles = Gastrocnemius, Quadriceps, Gluteus Maximus, Rectus Femoris.

Tricep Dips

Progression: Each week, increase set by 1. Muscles = Triceps, Biceps, Deltoids, Lateral Dorsi.

Sit-ups

15

Progression: Each week, increase set by 1. Muscles = Abdominal muscles.

Squats with dumbbells

5 lbs

Progression:Do one more set every second day. Muscles = Soleus, Rectus Femoris, Quadriceps, Hamstrings, Biceps, Triceps, Deltoids, Gluteus Maximus, Lateral Dorsi

Cool down stretches.

QA PE Workout Log - Victoria Caton 9B

Stretching: Be!o" is a !ist o# $usc!es that shou!% &e stretche%' in this or%er. (ea%)neck *a #e" rotations "i!! %o+ Biceps Triceps ,e!toi%s Pectora!s A&%o$ina! -usc!es Latera! ,orsi Qua%riceps (a$strings So!eus Rectus .e$oris /astrocne$ius Ank!e Rotation.

otes0 ,o not o1er exert 2ourse!#. ,o not "ork out un!ess 2ou ha1e #u!!2 stretche%. Re$e$&er to exercise antagonistic $usc!e pairing. .or $uscu!ar en%urance %o not %o it $ore than three ti$es a "eek. .or car%io' 2ou nee% to %o it e1er2%a2 Start "ith easier exercises' an% progress #ro$ there *Progression+. The "orkout 2ou co$p!ete shou!% &e har%er than "hat 2ou are use% too *31er!oa%+. Re$e$&er that once 2ou stop "orking out' 2ou "i!! !ose the $usc!e gaine% *Re1ersi&i!it2+. 4eep h2%rate%. Sho"er a#ter "orkouts. Working out is 5ust i$portant as eating "e!!' an% getting enough s!eep #or a hea!th2 !i#est2!e.

QA PE Workout Log - Victoria Caton 9B

-ources: !s Turriago htt 1//www.realsim le.com/health/fitness0e"ercise/stretching0yoga/stretching0e"ercises0 //1//////23345/ age2.html htt 1//www.bodybuildingforyou.com/Images/e"ercise0workout/legs0muscle0chart0front.$ g htt 1//www.fitnessmaga6ine.com/workout/thighs/e"ercises/leg0muscles0anatomy/7 age81 htt 1//www.t thera y.com/unlock0your0body0anatomy09uads.html htt 1//www.fitnessmaga6ine.com/workout/thighs/e"ercises/leg0muscles0anatomy/7 age8: htt 1//www.webmd.com/fitness0e"ercise/ icture0of0the0calf0muscle htt 1//www.bbc.co.uk/schools/gcsebitesi6e/ e/