Question

Assignment Requirements:

1. Find a workout or create a workout and perform it. If you use an online workout/video please reference it so I know what you've done. If you create one yourself, make sure to include your written workout in the assignment.

2. Write about each component/part of the workout and how it related to the health-related components of physical fitness.

Answer in detail.

Answer 1

WORKOUT

• A session of vigorous physical exercise or training
• A practice or exercise to test or improve one's fitness for athletic competition, ability, or performance
• Workout should be developed around a person's age, goals, nutritional strategy, free time,etc.
• There are infinite number of exercises, sets, reps and programs.

1. STEP 1: Determine your get in shape situation
2. STEP 2: What exercises should i do to lose weight
3. STEP 3: How many sets and reps shouls i do per exercise
4. STEP4: How long should i wait between sets?
5. STEP 5: How much weight shouls i lift
6. STEP 6: How long should i exercise for
7. STEP 7: How to create supersets and circuit training workouts
8. STEP8: How many days per week shouls i train
9. STEP 9: How to record your workouts and progress

EXERCISE	SETS	REPS	MUSCLE GROUP
Bench press	6	5,1,5,5,5,5	Chest
barbell row	6	5,1,5,5,5,5	Back
deadlift	6	5,1,5,5,5,5	Legs
barbell shoulder press	6	5,1,5,5,5,5	Shoulders
barbell shrug	6	5,1,5,5,5,5	Traps
standing calf raise	6	5,1,5,5,5,5	Calves
close grip bench press	6	5,1,5,5,5,5	Triceps
barbell curl	6	5,1,5,5,5,5	Biceps
barbell wrist curl	6	5,1,5,5,5,5	Forearms
weighted crunch	6	5,1,5,5,5,5	Abs

COMPONENTS OF PHYSICAL FITNESS

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• body composition

1.CARDIOVASCULAR ENDURANCE

• Cardiovascular endurance is the body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces the cardiovascular system to work for extended periods of time
• Together the heart ang lungs fuel the body with the oxygen needed by your muscles ensuring that they have the oxygen needed for the work they are doing.
• The cooper run is a test commonly used to asses cardiovascular endurance, but many trainers use the step test.

2. MUSCULAR STRENGTH

• This is the power that helps you to lift and carry heavy objects.
• Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it.
• The way to increase strength is to train with heavy weights, working in 4-6 or 12-15 rep ranges.
• The heavier the weight, the fewer reps you should perform.

3. MUSCULAR ENDURANCE

• Endurance is the ability of your muscles to perform contractions for extended periods of time.
• Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.
• The way to increase strength is to train with light weights, working in the 20-25 rep range
• Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise

4.FLEXIBILITY

• Flexibility is one of the most important yet often overlooked, components of physical fitness.
• Without flexibility, the muscles and joints would grow stiff and movement would be limited.
• Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness.
• To test the flexibility, lean forward and try to touch the toes.
• The sit and reach test is another good way to assess your flexibility

5. BODY FAT COMPOSITION

• Body fat composition refers to the amount of fat on your body.
• eg: a 100 pound person with a 25% body fat composition will have a lean body mass of 75 pounds
• To qualify as fit:

1. Men must have a body fat composition lower than 17 percent
2. Women must have a body fat composition lower than 24 percent

• The average man tends to have about 18 to 24 percent body fat, while the average woman has 25 to 31 percent body fat.