Muscular and Flexibility Project

The Teen Class

• Teens are always busy with studying and having fun with friends, but these activities don’t usually help a teen become any fitter… especially sitting in a movies eating popcorn. Sitting at a computer all day doesn’t really make you any more flexible and carrying eBooks don’t really make you any stronger. But most teens have good calf muscles because of a lot of walking/running. So in this presentation I will show you how you can spend only a few minutes of your day to get fit and still live your life.

A sample of weekly workout routines for flexibilityYou can try to do these stretches daily. It doesn’t take much time. It is also best if

you do a 5 minute warm up like jogging or jumping jacks to warm up your muscles.

• Triceps stretch: hold for 10

seconds.

• Neck stretch: hold for 8-10

seconds.

• Shoulder stretch: hold for 8-10

seconds.

• Calf stretch: hold for 10-15

seconds.

• Lower back stretch: hold for 8-10

seconds.

• Hamstring stretch: hold for 8-10

seconds.

• Inner thigh stretch: hold for 10-

15 seconds.

• Chest stretch: hold for 10

seconds.

Sample weekly workout routine for muscular training

• Crunch: 15-20 reps

• Bicep curl: start with 5-10 and increase reps as you build endurance.

• Lateral raise: start with 5-10 and increase reps as you build endurance.

• Push up: start with 5-10 and increase reps as you build endurance.

• Squats: start with about 15 and increase reps as you build endurance.

• Lunge: do about 20 reps

Muscle groups of the body

Safety guidelines for stretching and muscular workouts.Always:• Always warm up before lifting weights or stretching by doing five to 10 minutes of light

cardiovascular activity such as fast walking, bike riding, etc.• Always use proper lifting technique, including keeping your back straight and using spotters

when appropriate.• Always breathe correctly by exhaling on the lift and inhaling on the recovery. Breathe deeply

while stretching to maximize the oxygen supply to your muscles and help them recover.• Always train to have muscular balance in your body, both top to bottom and front to back to

maximize results and avoid injury. For example, if you train your front leg muscles, you also need to train your rear leg muscles. These muscle groups utilize many of the same joints and need to be trained equally.

• Always control the weight when lifting. You should lift weight up against gravity for two seconds and down by resisting gravity for four seconds.

Never:• Never continue lifting or stretching when you feel pain. Stop the painful exercise for a few

days or try using less weight. If it hurts, stop.• Never exercise any muscle group more often than every other day. Your body optimally needs

at least 48 hours of recovery time between muscular training workouts.• Never lift more than you know you can lift safely.• Never wear clothes that restrict your movement or interfere with equipment.

Sport/fitt principles to stretching and muscular training.

• Specificity: you can work out any certain muscle you want to by doing the specific stretches/workout for it.

• Progression. The best way to see results is to start off by doing the little that you can and push yourself by adding a little more reps each time.

• Overload: increase the intensity of your workout each time.• Reversibility: you should stay dedicated to your workouts because slacking

off for a while can make it hard to get back into the routine.• Tedium: you will get bored and unmotivated if you keep doing the same

workouts all the time. There is a huge variety of stretches and muscle training you can do in order to not get bored.

---• Frequency: you should do your workouts 6 days a week with one day of rest.• Intensity: you should start off slowly and get a little more intense each time.• Time: for each stretch hold for about 10 seconds and for each muscular

training do about 10 reps.• Type: there are many types of stretches and muscular training as I listed

some above.

Fitness on a budget?you can get fit in less than $25 or even for free

• You can get dumbbells from $5-15. They are useful for muscular training like bicep curls.

• A yoga mat is useful for stretching and can be about $10

• resistance bands can be from $5-10. they are useful for stretching and muscle at the same time.

• Instead of dumbbells, you can use water bottles or stacks of books.

• Swimming in a pool or lake is also very good for the muscles.

• Running up and down stairs in your school or house is a great cardio or warm up.