10 Week Program Research Paper

As seen on Day 1 or Monday I have made to start with multi-joint exercises so the client would be able to rest/recovery to build muscles. Therefore, having multi-joint exercises helps loosen up the other joints so you won’t get hurt and would help build muscle.

Before exercise it is crucially important that you take the time to stretch your muscles and to warm up. As a general rule, dynamic stretches before a WOD are useful, and longer extended sessions of static stretches should be kept for the end of your training. These are a great way to improve your flexibility and cool down after an intensive workout.

Muscular endurance is being able to work a muscle or muscle group for a long period of time at less than maximum effort, (Amezdrox, G. Dickens, S, Hosford, G. and Davis, D. 2012). Muscular endurance was tested by completing a sit up and push up test. My rating for the sit up test were super and for the push up test my rating was excellent, (see appendix 1). These tests were chosen instead of others because if you have a strong core whilst playing touch football, it is seen that you can perform better and this is what these tests work on, (Touch Football Australia, 2013).

"Long term" muscular endurance is suitable for continuous, steady-state events such as the marathon, triathlon and rowing that last beyond 2 minutes. Light loads are used so that exercises can be sustained for a prolonged period. Rest periods are kept to a minimum and ideally the athlete should progress so that the only rest between exercises is the time it takes to move between equipment.

The first topic is WEIGHT/RESISTANCE TRAINING. In order to develop muscles that we all strive for, you need to engage in weight training. There are a few ways to attack the body with weights. A solid program that one can adhere to is to isolate the muscle groups and train each of them once a week with solid intensity.

It strains and pulls on muscles and joints thus causing tightness or soreness. When stretching one is able to work out all the kinks and get the body ready for movement or cool the body down after a lot of movement. Golde (2015) states stretching before a workout is crucial for preventing injury as well as improving performance. So just think if you are someone that works out in the morning, would you just wake up and immediately go running. No, you would do the necessary stretches to warm your body up so you won’t injure yourself. Not only does stretching allow you to warm up your body, but increase flexibility and agility. The best stretches for promoting flexibility would be static stretches. What is static stretching?  “Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the

Muscular endurance is the ability of the muscles to keep working for an extended time(Phentice H. & Needham M.,1997).It can increase depends on the strength of the muscle and through changes in local metabolic and circulatory function. Exercise will increase blood flow and enhance the capacity of the muscle fibers to generate and store more energy that allows the muscle to endure continuous use of muscle in longer period of time (Weir, 2010).

The specific hormones that will be measured include estrogen, growth hormone, testosterone, parathyroid hormone, and IGF-I. The method of study involves 20 young females around 25 years old with regular health. These individuals have not had any active exercising in the last six months and also have no health conditions that would skewer the results. Participants were first familiarized with what machines were to be used and the proper form for each type of training. The study focused on eight major muscle groups including “chest press, leg extension, shoulder press, leg curls, latissimus pulldown, leg press, arm curls, and triceps extension. Resistance training consisted of 50–60 min of circuit weight training per day, 3 days a week, for 12 weeks. This training was circularly performed in eight stations and included two to four sets with 8–12 maximal repetitions at 65–80 % of 1-RM [one repetition maximum] in each station” (Moghadasi & Siavashpour, 2013, p. 26). There was a warm up before the exercises started and a small break between each station.

When you do resistance training repeatedly, your muscles become stronger. While doing resistance training you are improving bone, joint function, muscle, ligament and tendon strength. Resistance training or muscle strengthening should be varied every six weeks. Sets, repetitions, rests between sets, intensity (weights used) are some of the exercises. It's good to switch it up while training because it helps maintain any strength gains you've made. If you do resistance training you are improving muscle strength and tone. Also, you are protecting your joints from injury, maintaining flexibility and balance while this all helps as you age.

Stretching exercises can be carried out as an individual training to enhance the flexibility of a muscle or as a warm-up planned to avoid injury and prepare the body for workout to pursue. According to Harvard Health some important rules to stretching include:

I have been in the after-school program at St. John's for a month and 2 weeks and I invariably want to know how the kids feel when they go to after school program. The after-school program has been the right place for most kids that have parents that work every day and close from work late. This program has shaped the lives of some kids in the Worcester community. However, how do the kids feel when they go to the after school program? Do they prefer being at home after a long day in school or not? These are some questions that I ask myself when I cruise to the after school program. Furthermore, I recollect having a conversation with one of the kids and he said, “I can’t wait to hit the road back home and rest, I am so tired”. This enables me

(See References 4) The CDC favors strength training that targets your large muscle groups, at least twice a week. They suggest slowly working your way up to doing two to three sets and eight to 12 reps of each exercise, and state that you should use enough weight so you can't do another repetition after finishing a set. (See references 3) Exercises can include bench presses and pushups to develop a well-defined chest, lat pull-downs, pullups and biceps curls for your upper back and arms, crunches and planks for your abdomen, and lunges and squats to balance your lower body.

A large amount of people like coaches and parents are always asking the burning question, “When is it safe for my child to begin strength training?” In many people’s eyes, the topic has always been debateable for when younger people should begin strength training. Coaches, athletes and parents of athletes are starting to realise that strength and conditioning can not only increase the physique of the younger athlete but it also improves sporting performance and health. Strength training is the same as the term resistance training and is a specific type of conditioning that is used to maximise a person’s capacity to produce or resist force or weight. Strength training applies the principle of progressive overload to force the body (muscles, bones, tendons, etc.) to adapt for the body to be able to produce or resist larger forces. Some strength training methods may include body-weight exercises, such as push-ups,

It also refers to the movability of your muscles. Which allows for more movement around the joints. There are many advantages of flexibility is more beneficial when taking part in a sport or if you are an athlete. For gymnastics, flexibility plays a vital role in executing moves. And many other sports utilize this component in order to produce moves. For example soccer and ice hockey. Flexibility is an advantage in sports because it lengthens our muscles and prevents injuries, back pain and balancing problems. So it is important that you stretch all your muscles well before doing a physical activity. Stretching all your does not only amplify our range of joints, it also reduce muscle fatigue caused by the lactic acids which builds up during work outs. When it comes to stretching there is no need for a fixed time. However there are different types of stretches which helps in the flexibility of our muscles. This types of stretches are static, dynamic and proprioceptive neuromuscular facilitation

This brings me on to the use of compound and isolated resistance exercises as a means of bringing on improved fitness and body composition. A compound exercise describes a movement about 2 or more joints such as a squat, lunge or press up. An isolation exercise 'isolates ' muscle fibers, involving motion about only one joint.