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

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
seconds for each arm.
1 rep each arm
● Chest stretch for 10
seconds and then rest.
Do this for 2 reps.
● Knee to chest for 15
seconds and then rest.
Do this for both legs
twice with a total of 4
reps.
● Side stretch for 20
seconds each leg. 1
rep for each leg.
● Front plank for 15-20
seconds for 1 rep.
● Light jog around the
gym once or weight
room twice.
● Wall push for 10-15
seconds. Rest time of 10
seconds and do for 3
rounds
● Back flattener for 15
seconds. Do for 2 reps and
10 second rests in between
● Curl-up for 10 reps with 10-
15 second rest. Do for 2
rounds
● Twist curl with turning left
and right once being 1 rep.
Do for 15 reps and allow 20
second rest.
● Trunk lift (floor) for 15
seconds. Allow 10 second
rest and do for 2 rounds
● Trunk lift (bench) for 15
seconds. Allow 10 second
rest and do for 2 rounds.
● Side plank for 10 seconds.
Allow 10-15 seconds of rest
and do for 3 rounds.
● Arm stretch for 15-30
seconds. Do for 2
reps with 5 second
rest between.
● Arm pretzel for 10-30
seconds with a 5
second rest between
2 reps of both arms.
● Hip stretch on both
legs for 30 seconds.
Do this for 2 rounds.
● Trunk and Hip stretch
on both sides for 20-
30 seconds. Only 1
round unless more
wanted.
● Light jog around the
weight room once
● Sitting Stretch for 30-
60 seconds.

The zipper stretches your
triceps. Make sure to keep your
head straight so that your arms
don’t fall forward. The chest
stretch helps your pectoralis
major and deltoid. Try your best
not to move your legs at all
during this stretch. The knee to
chest stretches your hamstrings
and iliopsoas, as well as your
lower back. Grab from under
your calf and pull toward chest.
The side stretch uses your
trapezius, teres major,
latissimus dorsi, deltoid and
more. The front plank works the
erector spinae as well as the
rectus abdominis and external
oblique. Jogging works your
hamstrings, quadriceps, hip
muscles, and calves.
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
● Zipper for 10-30
seconds for each
arm. 1 rep each arm
● Chest stretch for 10
seconds and then
rest. Do this for 2
reps.
● Knee to chest for 15
seconds and then
rest. Do this for both
● 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 wall push works your rectus
abdominus, as well as muscles in
your legs. Similarly, the back
flattener also works this muscle, but
not the leg muscles as much. Make
sure to keep your back completely
flat. The curl-up and twist curl tend
to this muscle as well, and the twist
curl also builds oblique muscles.
The trunk lift(s) works your erector
spinae, and make sure you have an
experienced spotter for these
exercises. The side plank,
personally the most difficult for me,
works the rectus abdominis, external
oblique, and erector spinae. The
double leg lift with the bench (or
table) works the erector spinae, but
also the gluteus maximus. The front
plank is very similar to the side
plank on how it works the rectus
abdominis, external oblique, and
erector spinae as well.
Work Out
● Triceps Press with 40 lbs
with 20 reps and 15 seconds
of rest. Do this for 3 rounds
● Bicep curl with 12 lbs weights.
Do each arm with 10 reps
each. Do this for 2 rounds with
5-10 rest in between.
● Seated French Curl with 20 lbs
dumbbell for 10 reps. Do 3
rounds.
The arm stretch works your
triceps, deltoid, and pectoralis
major. The arm pretzel works
your shoulder rotators. The
hip stretch works your
sartorius, tensor fasciae latae,
and rectus femoris. The trunk
and hip stretch works your
erector spinae, hip muscles,
and gluteus maximus. Note to
keep arms and shoulders on
ground the whole exercise.
The light jog works your
hamstrings, hip muscles,
quadriceps, and calves. The
sitting stretch works your
adductor longus, adductor
magnus, pectineus, and
gracilis. Hold your feet with
your hands and push down on
your knees with your elbows.
Cool Down
● Arm stretch for 15-30
seconds. Do for 2
reps with 5 second
rest between.
● Arm pretzel for 10-30
seconds with a 5
second rest between
2 reps of both arms.
● Hip stretch on both
legs for 30 seconds.
 legs twice with a total
of 4 reps.
● Side stretch for 20
seconds each leg. 1
rep for each leg.
● Front plank for 15-20
seconds for 1 rep.
● Light jog around the
gym once or weight
room twice.
The zipper stretches your
triceps. Make sure to keep
your head straight so that
your arms don’t fall forward.
The chest stretch helps your
pectoralis major and deltoid.
Try your best not to move
your legs at all during this
stretch. The knee to chest
stretches your hamstrings and
iliopsoas, as well as your
lower back. Grab from under
your calf and pull toward
chest. The side stretch uses
your trapezius, teres major,
latissimus dorsi, deltoid and
more. The front plank works
the erector spinae as well as
the rectus abdominis and
external oblique. Jogging
works your hamstrings,
quadriceps, hip muscles, and
calves.
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
● Bent-over Dumbbell Row with
10 lbs and 15 reps. Do this for
4 rounds with a 5-10 second
rest inbetween.
● Bench Press with 10 lbs for 10
reps. Have a 10-15 second
rest between 2 rounds.
● Toe Push for 10 seconds with
a 5-10 second rest. Do for 3
reps.
● 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.
It is important to work arms because
The triceps press works your triceps,
alluding to the name of the exercise.
The biceps curl works your biceps of
course, but also your brachioradialis.
Seated french curl works your triceps,
like the triceps press. The bent-over
dumbbell works your posterior deltoid,
brachioradialis, and biceps. The bench
press mainly helps your triceps for the
arms, but also your pectoralis major.
The toe push works your biceps and
brachioradialis, but also on muscles in
your leg as well. The biceps curl with
the towel is very similar to the toe push
in how it also works your biceps and
brachioradialis. The bow exercise
works your deltoid, triceps, and biceps.
The knee push-up works your deltoids
and triceps. The push-up is very
similar and works the same muscles,
but has a higher level of difficulty
because your arms must be at 90%
and you don’t have your knees on the
ground for support.
Do this for 2 rounds.
● Trunk and Hip
stretch on both sides
for 20-30 seconds.
Only 1 round unless
more wanted.
● Light jog around the
weight room once
● Sitting Stretch for 30-
60 seconds.
The arm stretch works your
triceps, deltoid, and
pectoralis major. The arm
pretzel works your shoulder
rotators. The hip stretch
works your sartorius, tensor
fasciae latae, and rectus
femoris. The trunk and hip
stretch works your erector
spinae, hip muscles, and
gluteus maximus. Note to
keep arms and shoulders on
ground the whole exercise.
The light jog works your
hamstrings, hip muscles,
quadriceps, and calves. The
sitting stretch works your
adductor longus, adductor
magnus, pectineus, and
gracilis. Hold your feet with
your hands and push down
on your knees with your
elbows.
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
● Zipper for 10-30
seconds for each arm.
1 rep each arm
● Chest stretch for 10
seconds and then
rest. Do this for 2
reps.
● Knee to chest for 15
seconds and then
rest. Do this for both
legs twice with a total
of 4 reps.
● Side stretch for 20
seconds each leg. 1
rep for each leg.
● Front plank for 15-20
seconds for 1 rep.
● Light jog around the
gym once or weight
room twice.
The zipper stretches your
triceps. Make sure to keep
your head straight so that your
arms don’t fall forward. The
chest stretch helps your
pectoralis major and deltoid.
Try your best not to move
your legs at all during this
stretch. The knee to chest
stretches your hamstrings and
Work Out
● Lat pull-down for 10 reps, a
rep being pulling the bar from
starting position down to your
chest. Give 10-15 second
rest between 3 rounds.
Weight of 20-40 lbs
● Seated row with weight of 10-
30 lbs, a rep being pulling
weight to your body from
starting position and back. 15
second rest between 3
rounds.
● Double-leg lift for 20 seconds.
10 second rest between 2
reps
● Seated overhead press with
10 lbs weight. One rep being
down to up and back, do 5
reps. 15-20 second rest
between 3 rounds.
● 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 lat pull-down works your
trapezius, teres major, and latissimus
dorsi. Spotter may be needed. The
seated row also works all the
previous muscles, but also the
deltoid. The double-leg lift not only
works the erector spinae but also the
gluteus maximus. Despite the seated
overhead press utilizing the triceps, it
also works out the deltoid. This
Cool Down
● Arm stretch for 15-30
seconds. Do for 2
reps with 5 second
rest between.
● Arm pretzel for 10-30
seconds with a 5
second rest between
2 reps of both arms.
● Hip stretch on both
legs for 30 seconds.
Do this for 2 rounds.
● Trunk and Hip stretch
on both sides for 20-
30 seconds. Only 1
round unless more
wanted.
● Light jog around the
weight room once
● Sitting Stretch for 30-
60 seconds.
The arm stretch works your
triceps, deltoid, and pectoralis
major. The arm pretzel works
your shoulder rotators. The
hip stretch works your
sartorius, tensor fasciae latae,
and rectus femoris. The trunk
and hip stretch works your
erector spinae, hip muscles,
and gluteus maximus. Note to
 iliopsoas, as well as your
lower back. Grab from under
your calf and pull toward
chest. The side stretch uses
your trapezius, teres major,
latissimus dorsi, deltoid and
more. The front plank works
the erector spinae as well as
the rectus abdominis and
external oblique. Jogging
works your hamstrings,
quadriceps, hip muscles, and
calves.
exercise requires 2 spotters. The keep arms and shoulders on
trunk lift works the erector spinae and ground the whole exercise.
requires a spotter. The side plank not The light jog works your
only caters to the erector spinae but hamstrings, hip muscles,
also the abs, which was worked out quadriceps, and calves. The
48 hours ago so is appropriate to sitting stretch works your
include in this workout. The prone adductor longus, adductor
arm lift works your trapezius, erector magnus, pectineus, and
spinae, and also deltoid. The front gracilis. Hold your feet with
plank works the erector spinae but your hands and push down on
also the core, which, again, was your knees with your elbows.
exercised 48 hours ago so allowed to
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
triceps. Make sure to keep
your head straight so that
your arms don’t fall forward.
The chest stretch helps your
pectoralis major and deltoid.
Try your best not to move
your legs at all during this
stretch. The knee to chest
stretches your hamstrings
and iliopsoas, as well as
your lower back. Grab from
under your calf and pull
toward chest. The side
stretch uses your trapezius,
teres major, latissimus
dorsi, deltoid and more. The
front plank works the erector
spinae as well as the rectus
abdominis and external
oblique. Jogging works your
hamstrings, quadriceps, hip
muscles, and calves.
The side leg works your biceps femoris,
but also your gluteus maximus. The
knee-to-nose works the vastus
medialis, vastus lateralis, and rectus
femoris. The high-knee jog works many
leg muscles, such as quadriceps,
biceps femoris, gastrocnemius, and
soleus. Bridging works the
semitendinosus, semimembranosus,
and the biceps femoris. The knee
extension works the vastus medialis,
vastus lateralis, and the rectus femoris.
The half squat works the hamstrings
and quadriceps. The hamstring curl
with or without weights works the
biceps femoris, semitendinosus, and
semimembranosus. The heel raise
works the gastrocnemius and soleus. If
done with a weight, requires two
spotters. The seated leg press works
the quadriceps and the same two
muscles as the heel raise. The knee
extension works the rectus femoris and
vastus medialis/lateralis.
The arm stretch works your
triceps, deltoid, and pectoralis
major. The arm pretzel works
your shoulder rotators. The
hip stretch works your
sartorius, tensor fasciae latae,
and rectus femoris. The trunk
and hip stretch works your
erector spinae, hip muscles,
and gluteus maximus. Note to
keep arms and shoulders on
ground the whole exercise.
The light jog works your
hamstrings, hip muscles,
quadriceps, and calves. The
sitting stretch works your
adductor longus, adductor
magnus, pectineus, and
gracilis. Hold your feet with
your hands and push down on
your knees with your elbows.

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.