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Brin Jaffe

10/4/17
PE/Health MYP4 3
MUSCLE ENDURANCE

MONDAY: LEG DAY


Warm Up Work Out Cool Down

● Zipper for 10-30 ● Side leg lift for 10 reps. Each ● Arm stretch for 15-30
seconds for each time your leg comes down seconds. Do for 2
arm. 1 rep each arm counts as a rep, and do for 2 reps with 5 second
● Chest stretch for 10 rounds with 5-10 second rest. rest between.
seconds and then ● Knee-to-nose for 20 reps, both ● Arm pretzel for 10-30
rest. Do this for 2 right and left leg count as 1 rep. seconds with a 5
reps. Allow 10 second rest and do for second rest between
● Knee to chest for 15 3 rounds. 2 reps of both arms.
seconds and then ● High-knee jog for 20 seconds. ● Hip stretch on both
rest. Do this for both Allow 15 second rest and do for legs for 30 seconds.
legs twice with a 2 rounds. Do this for 2 rounds.
total of 4 reps. ● Bridging for 20 seconds for 2 ● Trunk and Hip stretch
● Side stretch for 20 rounds with 10 second rest. on both sides for 20-
seconds each leg. 1 ● Knee Extension for 10 reps, 30 seconds. Only 1
rep for each leg. with 5 lbs weights. Both right round unless more
● Front plank for 15- and left leg being 1 rep. 15 wanted.
20 seconds for 1 second rest and do for 2 ● Light jog around the
rep. rounds. weight room once
● Light jog around the ● Half squat with 10 lbs with ● Sitting Stretch for 30-
gym once or weight coming up being 1 rep. Do for 5 60 seconds.
room twice. reps with 10 second rests
between 3 rounds.
● Hamstring curl (optional
weights) with left and right leg
being 1 rep. Do for 5 reps with
10 second break between 2
rounds.
● Heel raise for 10 reps. Rest for
5-10 seconds between 2 reps
● Seated leg press with bending
and then straightening legs
being one rep. Do for 15 reps
with 10 second rest between 3
rounds.
● Knee extension with going up
and returning to starting
position being 1 rep. Do for 2
rounds of 10 reps with a 10-15
second rest in between.

The zipper stretches your The side leg works your biceps femoris, The arm stretch works your
triceps. Make sure to keep but also your gluteus maximus. The triceps, deltoid, and pectoralis
your head straight so that knee-to-nose works the vastus major. The arm pretzel works
your arms don’t fall forward. medialis, vastus lateralis, and rectus your shoulder rotators. The
The chest stretch helps your femoris. The high-knee jog works many hip stretch works your
pectoralis major and deltoid. leg muscles, such as quadriceps, sartorius, tensor fasciae latae,
Try your best not to move biceps femoris, gastrocnemius, and and rectus femoris. The trunk
your legs at all during this soleus. Bridging works the and hip stretch works your
stretch. The knee to chest semitendinosus, semimembranosus, erector spinae, hip muscles,
stretches your hamstrings and the biceps femoris. The knee and gluteus maximus. Note to
and iliopsoas, as well as extension works the vastus medialis, keep arms and shoulders on
your lower back. Grab from vastus lateralis, and the rectus femoris. ground the whole exercise.
under your calf and pull The half squat works the hamstrings The light jog works your
toward chest. The side and quadriceps. The hamstring curl hamstrings, hip muscles,
stretch uses your trapezius, with or without weights works the quadriceps, and calves. The
teres major, latissimus biceps femoris, semitendinosus, and sitting stretch works your
dorsi, deltoid and more. The semimembranosus. The heel raise adductor longus, adductor
front plank works the erector works the gastrocnemius and soleus. If magnus, pectineus, and
spinae as well as the rectus done with a weight, requires two gracilis. Hold your feet with
abdominis and external spotters. The seated leg press works your hands and push down on
oblique. Jogging works your the quadriceps and the same two your knees with your elbows.
hamstrings, quadriceps, hip muscles as the heel raise. The knee
muscles, and calves. extension works the rectus femoris and
vastus medialis/lateralis.

Working my legs is very important for volleyball and tennis as well as many other things. My legs are used
for running and transitioning around the court in both sports, and my legs are my main support for when
jumping to spike a ball in volleyball. As well as my personal things, working out legs is important because
it pushes metabolism, boosts muscle growth, balances your body, and almost all basic function includes
work from our legs, like walking to our classes and up the huge stairs to PE.

TUESDAY: CORE DAY (AND BACK)


Warm Up Work Out Cool Down

● Zipper for 10-30 ● Wall push for 10-15 ● Arm stretch for 15-30
seconds for each arm. seconds. Rest time of 10 seconds. Do for 2
1 rep each arm seconds and do for 3 reps with 5 second
● Chest stretch for 10 rounds rest between.
seconds and then rest. ● Back flattener for 15 ● Arm pretzel for 10-30
Do this for 2 reps. seconds. Do for 2 reps and seconds with a 5
● Knee to chest for 15 10 second rests in between second rest between
seconds and then rest. ● Curl-up for 10 reps with 10- 2 reps of both arms.
Do this for both legs 15 second rest. Do for 2 ● Hip stretch on both
twice with a total of 4 rounds legs for 30 seconds.
reps. ● Twist curl with turning left Do this for 2 rounds.
● Side stretch for 20 and right once being 1 rep. ● Trunk and Hip stretch
seconds each leg. 1 Do for 15 reps and allow 20 on both sides for 20-
rep for each leg. second rest. 30 seconds. Only 1
● Front plank for 15-20 ● Trunk lift (floor) for 15 round unless more
seconds for 1 rep. seconds. Allow 10 second wanted.
● Light jog around the rest and do for 2 rounds ● Light jog around the
gym once or weight ● Trunk lift (bench) for 15 weight room once
room twice. seconds. Allow 10 second ● Sitting Stretch for 30-
rest and do for 2 rounds. 60 seconds.
● Side plank for 10 seconds.
Allow 10-15 seconds of rest
and do for 3 rounds.
● Reverse curl for 10 reps
with 10 second rest
between 2 rounds
● Double-leg lift (bench) for 2
rounds of 15 seconds. Allow
15-20 seconds of rest
between rounds.
● Front plank for 15 seconds.
10 seconds of rest and do
for 3 rounds

The zipper stretches your The wall push works your rectus The arm stretch works your
triceps. Make sure to keep your abdominus, as well as muscles in triceps, deltoid, and pectoralis
head straight so that your arms your legs. Similarly, the back major. The arm pretzel works
don’t fall forward. The chest flattener also works this muscle, but your shoulder rotators. The
stretch helps your pectoralis not the leg muscles as much. Make hip stretch works your
major and deltoid. Try your best sure to keep your back completely sartorius, tensor fasciae latae,
not to move your legs at all flat. The curl-up and twist curl tend and rectus femoris. The trunk
during this stretch. The knee to to this muscle as well, and the twist and hip stretch works your
chest stretches your hamstrings curl also builds oblique muscles. erector spinae, hip muscles,
and iliopsoas, as well as your The trunk lift(s) works your erector and gluteus maximus. Note to
lower back. Grab from under spinae, and make sure you have an keep arms and shoulders on
your calf and pull toward chest. experienced spotter for these ground the whole exercise.
The side stretch uses your exercises. The side plank, The light jog works your
trapezius, teres major, personally the most difficult for me, hamstrings, hip muscles,
latissimus dorsi, deltoid and works the rectus abdominis, external quadriceps, and calves. The
more. The front plank works the oblique, and erector spinae. The sitting stretch works your
erector spinae as well as the double leg lift with the bench (or adductor longus, adductor
rectus abdominis and external table) works the erector spinae, but magnus, pectineus, and
oblique. Jogging works your also the gluteus maximus. The front gracilis. Hold your feet with
hamstrings, quadriceps, hip plank is very similar to the side your hands and push down on
muscles, and calves. plank on how it works the rectus your knees with your elbows.
abdominis, external oblique, and
erector spinae as well.

Working my core is important for volleyball and tennis, but especially for (beach) volleyball. The sand
provides instability and it takes extra effort to move quickly across it. You also need quick movement for
transitions between passing and hitting, or chasing after the ball for a good set. Besides my personal
advantages, core strength also helps with posture, balance, back pain, and athletic performance.

WEDNESDAY: ARM DAY


Warm Up Work Out Cool Down

● Zipper for 10-30 ● Triceps Press with 40 lbs ● Arm stretch for 15-30
seconds for each with 20 reps and 15 seconds seconds. Do for 2
arm. 1 rep each arm of rest. Do this for 3 rounds reps with 5 second
● Chest stretch for 10 ● Bicep curl with 12 lbs weights. rest between.
seconds and then Do each arm with 10 reps ● Arm pretzel for 10-30
rest. Do this for 2 each. Do this for 2 rounds with seconds with a 5
reps. 5-10 rest in between. second rest between
● Knee to chest for 15 ● Seated French Curl with 20 lbs 2 reps of both arms.
seconds and then dumbbell for 10 reps. Do 3 ● Hip stretch on both
rest. Do this for both rounds. legs for 30 seconds.
legs twice with a total ● Bent-over Dumbbell Row with Do this for 2 rounds.
of 4 reps. 10 lbs and 15 reps. Do this for ● Trunk and Hip
● Side stretch for 20 4 rounds with a 5-10 second stretch on both sides
seconds each leg. 1 rest inbetween. for 20-30 seconds.
rep for each leg. ● Bench Press with 10 lbs for 10 Only 1 round unless
● Front plank for 15-20 reps. Have a 10-15 second more wanted.
seconds for 1 rep. rest between 2 rounds. ● Light jog around the
● Light jog around the ● Toe Push for 10 seconds with weight room once
gym once or weight a 5-10 second rest. Do for 3 ● Sitting Stretch for 30-
room twice. reps. 60 seconds.
● Biceps Curl w/ Towel for 20
seconds with 10 second rest
between each rep. Do for 3
reps.
● Bow Exercise for 20 seconds
with 10 seconds rest between
each rep. Do for 3 reps.
● Knee Push-up for 20 reps with
10 second rests in between for
2 rounds.
● Push-ups for 10 reps. Do for 2
rounds with 10 second rests
between.

The zipper stretches your It is important to work arms because The arm stretch works your
triceps. Make sure to keep The triceps press works your triceps, triceps, deltoid, and
your head straight so that alluding to the name of the exercise. pectoralis major. The arm
your arms don’t fall forward. The biceps curl works your biceps of pretzel works your shoulder
The chest stretch helps your course, but also your brachioradialis. rotators. The hip stretch
pectoralis major and deltoid. Seated french curl works your triceps, works your sartorius, tensor
Try your best not to move like the triceps press. The bent-over fasciae latae, and rectus
your legs at all during this dumbbell works your posterior deltoid, femoris. The trunk and hip
stretch. The knee to chest brachioradialis, and biceps. The bench stretch works your erector
stretches your hamstrings and press mainly helps your triceps for the spinae, hip muscles, and
iliopsoas, as well as your arms, but also your pectoralis major. gluteus maximus. Note to
lower back. Grab from under The toe push works your biceps and keep arms and shoulders on
your calf and pull toward brachioradialis, but also on muscles in ground the whole exercise.
chest. The side stretch uses your leg as well. The biceps curl with The light jog works your
your trapezius, teres major, the towel is very similar to the toe push hamstrings, hip muscles,
latissimus dorsi, deltoid and in how it also works your biceps and quadriceps, and calves. The
more. The front plank works brachioradialis. The bow exercise sitting stretch works your
the erector spinae as well as works your deltoid, triceps, and biceps. adductor longus, adductor
the rectus abdominis and The knee push-up works your deltoids magnus, pectineus, and
external oblique. Jogging and triceps. The push-up is very gracilis. Hold your feet with
works your hamstrings, similar and works the same muscles, your hands and push down
quadriceps, hip muscles, and but has a higher level of difficulty on your knees with your
calves. because your arms must be at 90% elbows.
and you don’t have your knees on the
ground for support.

It is important to work my arms because it can help a lot with my passing, hitting, and serving in volleyball.
Having stronger, toned arms will help me control my tennis swing and serve as well. As a side note,
strengthening my arms may also help with playing my flute, which is surprisingly heavy. Besides my
personal activities, stronger arms can also help with exercising other body parts, reducing injury, feeling
great, and giving awesome hugs. Exercising your arms relates to muscle endurance because in volleyball
and tennis it’s not as much about how hard you hit it, it’s how long you can go and consistency.

THURSDAY: BACK DAY (AND CORE)


Warm Up Work Out Cool Down

● Zipper for 10-30 ● Lat pull-down for 10 reps, a ● Arm stretch for 15-30
seconds for each arm. rep being pulling the bar from seconds. Do for 2
1 rep each arm starting position down to your reps with 5 second
● Chest stretch for 10 chest. Give 10-15 second rest between.
seconds and then rest between 3 rounds. ● Arm pretzel for 10-30
rest. Do this for 2 Weight of 20-40 lbs seconds with a 5
reps. ● Seated row with weight of 10- second rest between
● Knee to chest for 15 30 lbs, a rep being pulling 2 reps of both arms.
seconds and then weight to your body from ● Hip stretch on both
rest. Do this for both starting position and back. 15 legs for 30 seconds.
legs twice with a total second rest between 3 Do this for 2 rounds.
of 4 reps. rounds. ● Trunk and Hip stretch
● Side stretch for 20 ● Double-leg lift for 20 seconds. on both sides for 20-
seconds each leg. 1 10 second rest between 2 30 seconds. Only 1
rep for each leg. reps round unless more
● Front plank for 15-20 ● Seated overhead press with wanted.
seconds for 1 rep. 10 lbs weight. One rep being ● Light jog around the
● Light jog around the down to up and back, do 5 weight room once
gym once or weight reps. 15-20 second rest ● Sitting Stretch for 30-
room twice. between 3 rounds. 60 seconds.
● Trunk lift (floor) of 10 reps. 10
second rest between 2 reps
● Side plank for 10 seconds on
both sides. 10-15 second rest
for 2 reps
● Prone arm lift held for 20
seconds. Do for 3 reps with
10 second rests in between
● Front plank for 10 seconds.
Rest for 10-15 seconds
between 2 reps
● Side plank for 10 seconds.
Rest for 10-15 seconds
between 2 reps.
● Trunk lift (bench) for 10 reps.
10 second rest between 2
reps

The zipper stretches your The lat pull-down works your The arm stretch works your
triceps. Make sure to keep trapezius, teres major, and latissimus triceps, deltoid, and pectoralis
your head straight so that your dorsi. Spotter may be needed. The major. The arm pretzel works
arms don’t fall forward. The seated row also works all the your shoulder rotators. The
chest stretch helps your previous muscles, but also the hip stretch works your
pectoralis major and deltoid. deltoid. The double-leg lift not only sartorius, tensor fasciae latae,
Try your best not to move works the erector spinae but also the and rectus femoris. The trunk
your legs at all during this gluteus maximus. Despite the seated and hip stretch works your
stretch. The knee to chest overhead press utilizing the triceps, it erector spinae, hip muscles,
stretches your hamstrings and also works out the deltoid. This and gluteus maximus. Note to
iliopsoas, as well as your exercise requires 2 spotters. The keep arms and shoulders on
lower back. Grab from under trunk lift works the erector spinae and ground the whole exercise.
your calf and pull toward requires a spotter. The side plank not The light jog works your
chest. The side stretch uses only caters to the erector spinae but hamstrings, hip muscles,
your trapezius, teres major, also the abs, which was worked out quadriceps, and calves. The
latissimus dorsi, deltoid and 48 hours ago so is appropriate to sitting stretch works your
more. The front plank works include in this workout. The prone adductor longus, adductor
the erector spinae as well as arm lift works your trapezius, erector magnus, pectineus, and
the rectus abdominis and spinae, and also deltoid. The front gracilis. Hold your feet with
external oblique. Jogging plank works the erector spinae but your hands and push down on
works your hamstrings, also the core, which, again, was your knees with your elbows.
quadriceps, hip muscles, and exercised 48 hours ago so allowed to
calves. work on. This is very similar to the
side plank as well. The trunk lift with
the bench is similar to the floor one in
how it requires a spotter, but most
likely takes more effort to lift your
body with no support besides the
pressure of your legs on the thin
bench, therefore concluding this
workout.

Reasons working my back personally is for flute, volleyball and tennis. For volleyball and tennis, my back
helps me jump like for serving and hitting. It also helps me get down low for passing or deep-bounce
balls. For flute, working your back really helps with posture and stance, which is very important for playing
and lung capacity. Besides my personal benefits, working your back also helps with balance, reducing
injuries, form/technique, and as stated before posture of course.

FRIDAY: NO WORKOUT
N/A N/A N/A

Friday would not be a good workout day for me personally because it is when I try to finish all my
weekend homework and am generally more tired from the school week being done.

SATURDAY: LEG DAY


Warm Up Work Out Cool Down

● Zipper for 10-30 ● Side leg lift for 10 reps. Each ● Arm stretch for 15-30
seconds for each time your leg comes down seconds. Do for 2
arm. 1 rep each arm counts as a rep, and do for 2 reps with 5 second
● Chest stretch for 10 rounds with 5-10 second rest. rest between.
seconds and then ● Knee-to-nose for 20 reps, both ● Arm pretzel for 10-30
rest. Do this for 2 right and left leg count as 1 rep. seconds with a 5
reps. Allow 10 second rest and do for second rest between
● Knee to chest for 15 3 rounds. 2 reps of both arms.
seconds and then ● High-knee jog for 20 seconds. ● Hip stretch on both
rest. Do this for both Allow 15 second rest and do for legs for 30 seconds.
legs twice with a 2 rounds. Do this for 2 rounds.
total of 4 reps. ● Bridging for 20 seconds for 2 ● Trunk and Hip stretch
● Side stretch for 20 rounds with 10 second rest. on both sides for 20-
seconds each leg. 1 ● Knee Extension for 10 reps, 30 seconds. Only 1
rep for each leg. with 5 lbs weights. Both right round unless more
● Front plank for 15- and left leg being 1 rep. 15 wanted.
20 seconds for 1 second rest and do for 2 ● Light jog around the
rep. rounds. weight room once
● Light jog around the ● Half squat with 10 lbs with ● Sitting Stretch for 30-
gym once or weight coming up being 1 rep. Do for 5 60 seconds.
room twice. reps with 10 second rests
between 3 rounds.
● Hamstring curl (optional
weights) with left and right leg
being 1 rep. Do for 5 reps with
10 second break between 2
rounds.
● Heel raise for 10 reps. Rest for
5-10 seconds between 2 reps
● Seated leg press with bending
and then straightening legs
being one rep. Do for 15 reps
with 10 second rest between 3
rounds.
● Knee extension with going up
and returning to starting
position being 1 rep. Do for 2
rounds of 10 reps with a 10-15
second rest in between.

The zipper stretches your The side leg works your biceps femoris, The arm stretch works your
triceps. Make sure to keep but also your gluteus maximus. The triceps, deltoid, and pectoralis
your head straight so that knee-to-nose works the vastus major. The arm pretzel works
your arms don’t fall forward. medialis, vastus lateralis, and rectus your shoulder rotators. The
The chest stretch helps your femoris. The high-knee jog works many hip stretch works your
pectoralis major and deltoid. leg muscles, such as quadriceps, sartorius, tensor fasciae latae,
Try your best not to move biceps femoris, gastrocnemius, and and rectus femoris. The trunk
your legs at all during this soleus. Bridging works the and hip stretch works your
stretch. The knee to chest semitendinosus, semimembranosus, erector spinae, hip muscles,
stretches your hamstrings and the biceps femoris. The knee and gluteus maximus. Note to
and iliopsoas, as well as extension works the vastus medialis, keep arms and shoulders on
your lower back. Grab from vastus lateralis, and the rectus femoris. ground the whole exercise.
under your calf and pull The half squat works the hamstrings The light jog works your
toward chest. The side and quadriceps. The hamstring curl hamstrings, hip muscles,
stretch uses your trapezius, with or without weights works the quadriceps, and calves. The
teres major, latissimus biceps femoris, semitendinosus, and sitting stretch works your
dorsi, deltoid and more. The semimembranosus. The heel raise adductor longus, adductor
front plank works the erector works the gastrocnemius and soleus. If magnus, pectineus, and
spinae as well as the rectus done with a weight, requires two gracilis. Hold your feet with
abdominis and external spotters. The seated leg press works your hands and push down on
oblique. Jogging works your the quadriceps and the same two your knees with your elbows.
hamstrings, quadriceps, hip muscles as the heel raise. The knee
muscles, and calves. extension works the rectus femoris and
vastus medialis/lateralis.

I chose to do my leg workout twice in my weight training program because for me, legs are the most
important and common muscle I use. I also scheduled plenty of space between my other leg day so there
will be no strain or risk of overworking my legs.
SUNDAY: NO WORKOUT
N/A N/A N/A

Sunday is not good for my schedule because it is when I have symphony (and probably last minute
homework).

Ways I would change my project is to probably perform more cardio in my warmup and cooldown.
I have a whole gym and weight room for my routine and I should fully utilize my surroundings. On the
other hand, I should be prepared for different circumstances like the weight room being under repair or
not having access to all of the machines. Space and equipment are something I may not always have
access to and I should be prepared for that, so that is another thing I should change in my workout. I
should probably have reduced the amount of leg I do on Saturday just incase I am still not ready for
Monday.

Weight training is important to me because it genuinely helps me in life, especially because I play
two sports. To be completely honest, it also helps with self confidence. When I work out and feel the
empowering struggle, I know that I am putting time and effort into becoming more fit and improving my
health. It feels a lot better than sitting on my bed with my computer, which I am aware that I do way too
often. I feel guilty for not exercising and taking care of my body, which is unhealthy. When exercising, I
feel better about my chances on the court, which improves my attitude a lot. Another reason weight
training is important to me is because I believe I will use it in the future. Both my parents are fairly big on
being in shape and still run in the mornings. I want to follow their healthy lifestyle and continue monitoring
my body, and going to a gym or even just staying at home and working out will use this information.

https://www.bodybuilding.com/fun/wotw22.htm
Here is the link to an informative website of opinions people gave of what the best workout is for
kids and how they can influence the kids to participate based on sources and personal experience. I
believe it is very beneficial to get kids taking care of their bodies and even working out at a young age.
This can follow into values of the kid when they grow older and they will be much more aware of their
body.

Variables I should look for in my weight training project is availability of equipment needed for
many of my exercises. As I stated earlier in my first project, there are many variables as to why
completing a workout portion is impossible or more difficult. Another variable I should consider is that
some days I am busy, and will not have time to do this workout. If I did skip a day, I could possibly make it
up on Friday, but even then it would be a struggle to hold up my schedule, especially if the muscle group
was already recently worked out and not prepared for another day. Also, some days I will have less
energy than others. I could even be hurt or sick, keeping me from following the workout with the same
effort or at all. All these biological and scheduling variables are all concerns I have to hold with this week
long schedule.

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