Physical Education - Strength and Flexibility Program - Assignment Example

Physical Education - Strength and Flexibility Program Physical Education - Strength and Flexibility Program Benefit of Strength Training Strength training will add tremendous power on your muscles, which help you to be more enduring. During your daily tasks, performing routine your performance will be enhanced. Continued working of the body muscle through weight lifting and training ensures overall body flexibility, which reduces risks of back pains, and muscle pulls (Hagerman, 2014). It has been recognized that strong body muscles tendons and ligaments rarely giver way when exposed to stress thus are less likely to be injured. Weight training improves ones sleeping habits and capability to handle stress, studies has shown exercise is one of the methods of effectively managing stress. Stronger muscles boots ones posture, which relaxes the body organs including neck, shoulder, hips and abdominal muscles (The Training Station, 2013). Benefits of Flexibility Training Flexibility training program reduces ones exposure to risk of injury and improves the body’s physical performance. Continued stretching promotes supply of blood to all the muscle tissues, delivery of essential nutrients to the blood stream, increase of joint synovial fluid, transportation of nutrients in the joints is promoted by the lubricating fluid (Canfitpro). Entire flexibility training of the body leads to reduced soring of muscles, improved physical performance. Exercises as yoga helps relax mind and body stress (Skinny). Key Features of Program Boost performance in other areas Increase ones efficiency while perming tasks Aid in concentration Increase awareness Aid in body relaxation Improve body flexibility Improve posture Promote blood flow Strength and body training can help to boost performance of one in other areas of lie e.g. regular body exercise and training is believed to improve studying skills. Efficiency used in weight lifting and flexibility training can help one to perform manual tasks more effectively. People who are used to carrying heavy weight can perform manual tasks more easily. Heightened concentration, which is achieved through flexibility training because of relaxed state, can be used help in other areas. Such concentration can be used to study. Physical exercises are known to improve one’s awareness.it is this awareness thus enables one to act instantly during events .e.g. being hit by a car. Relaxed state helps one to make or achieve clear goals. Flexible body can be a great asset if you want to participate in games and other physical activities. Many sports e.g. football requires a flexible body for one to be good. Improved posture will help to promote the proper functioning of the body organs. Good body posture will also help one to attain comfort. Regulated blood flow will help to increase chance of endurance during the training period. In addition, maximum intake of oxygen is promoted by regulated blood flow. Exercise Program Tables TIME TYPE OF ECERCISE TARGE MUSCLES No of strength exercises No of sets No reps Week 1-4 Lunges Squats Standing calf raises Wall push ups Biceps curl to strengthen your hamstrings (back of thigh), quadriceps (front of thigh), gastrocnemius (calf) and gluteus Maximus (bottom) muscles to strengthen your quadriceps (front of thigh), gluteus Maximus (bottom) and soleus (deep calf) muscles to strengthen your gastrocnemius (calf) muscles to strengthen your chest, arm, shoulder and upper back muscles to strengthen your biceps muscle (at the front of your upper arm) 8 10 12 12 10 1 2 1 1 2 12 10 12 10 11 Week 5-8 Triceps extension Abdominal crunches Seated abdominal twists Back extensions Quad knee and arm extension to strengthen your triceps muscle (at the back of your upper arm) to strengthen your rectus abdominus muscles (at the front of your abdomen).  To strengthen your oblique abdominal muscles (at the sides of your abdomen) and your rectus abdominus muscles (at the front of your abdomen).  to strengthen your upper and middle back muscles to strengthen your upper, middle and lower back muscles 10 10 12 10 10 2 1 2 1 2 10 12 10 12 10 Week 9-12 Squats Back extensions Standing calf raises Seated abdominal twists Wall push ups to strengthen your quadriceps (front of thigh), gluteus maximus (bottom) and soleus (deep calf) muscles.  to strengthen your upper and middle back muscles. to strengthen your gastrocnemius (calf) muscles to strengthen your oblique abdominal muscles (at the sides of your abdomen) and your rectus abdominus muscles (at the front of your abdomen to strengthen your chest, arm, shoulder and upper back muscles 10 10 10 12 10 1 1 2 1 3 10 10 12 12 10 Week 13-16 Biceps curl Abdominal crunches Quad knee and arm extension Lunges Standing calf raises to strengthen your biceps muscle (at the front of your upper arm).  to strengthen your rectus abdominus muscles (at the front of your abdomen to strengthen your upper, middle and lower back muscles to strengthen your hamstrings (back of thigh), quadriceps (front of thigh), gastrocnemius (calf) and gluteus maximus (bottom) muscles to strengthen your gastrocnemius (calf) muscles 12 10 12 10 10 1 1 1 2 1 12 10 10 12 10 Time TYPE OF EXERCISE TARGETED MUSCLES Number of stretches Number of sets Time of stretch (seconds) Week 1-4 Active Pigeon C-Curve Modified Cobra Hamstring Stretch Series Split Squat Quadrupeds The Piriformis (a deep gluteal muscle) Lower Back Abdominals Hamstrings Quads, Calves Shoulders 6 7 8 6 8 8 1 1 1 1 1 1 20 20 20 20 20 20 Week 5-8 Active Pigeon C-Curve Modified Cobra Hamstring Stretch Series Split Squat Quadrupeds The Piriformis (a deep gluteal muscle) Lower Back Abdominals Hamstrings Quads, Calves Shoulders 8 6 8 6 6 6 1 1 1 1 1 1 20 20 20 20 20 20 Week 9-12 Active Pigeon C-Curve Modified Cobra Hamstring Stretch Series Split Squat Quadrupeds The Piriformis (a deep gluteal muscle) Lower Back Abdominals Hamstrings Quads, Calves Shoulders 8 6 8 6 6 8 1 2 1 1 1 1 30 20 20 30 20 20 Week 13-16 Active Pigeon C-Curve Modified Cobra Hamstring Stretch Series Split Squat Quadrupeds The Piriformis (a deep gluteal muscle) Lower Back Abdominals Hamstrings Quads, Calves Shoulders 6 6 6 8 6 8 2 1 1 2 1 1 20 30 30 20 20 30 Exercise Physiology Principle of Progression It was ensured there was no state of inactivity during the exercise period; overload was proofed to arouse adaptation, when high level of fitness where achieved intensity was further used to promote adaptation. Exercise Physiology Principle of Specificity The type of overload particular strength and flexing exercise were note to cause specific effects affected the adaptation that occurred. Exercise Physiology Principle of Rest and Recovery After very training continued rest was observed .The strength and flexing exercises were done one time each day to enable the muscles to rest and recover. Likelihood of Implementing This Program Chances are that I will implement the program. Its benefits surpass the time spent. Exercise Physiology Principle of Permanency I am going to implement the strength and stretching program as long as time is available. My key challenge is availability of time and right mood for training. References Canfitpro. (n.d). The Importance and Purpose of Flexibility. Human Kinetics. Retrieved from http://www.humankinetics.com/excerpts/excerpts/the-importance-and-purpose-of-flexibility Hagerman, P. (2014). Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance. New York: VeloPress. Skinny, Ms. (n.d). Stretch Out-5 Benefits of Flexibility. Skinnyms. Retrieved from http://skinnyms.com/stretch-out-5-benefits-of-flexibility/ The Training Station. (2013, Sep. 19). Benefits of Strength Training. Body Building. Retrieved from http://www.bodybuilding.com/fun/trainingstation1.htm Read More