Kiruyan Nadesamoorthy

Mr. Rodrigues

PAF208-02

January 24, 2013

Culminating activity

five COMPONENTS OF FITNESS

• cardiovascular fitness

• muscular strength

• muscular endurance

• Flexibility

• body composition.

Five components continued

• Cardiovascular fitness is when the ability of the heart, lungs, and blood vessels to deliver rich oxygen blood to working muscles for a long period of time.

• Muscular strength is the amount of force a muscle or muscle group can utilize against a heavy resistance. Muscle endurance is to repeat an exercise or any movement for a long period of time.

• Flexibility is when an individual muscle will lengthen.

• Body Composition is the amount of fat in the body compared to the amount of lean mass.

SIX PRINCIPLES OF TRAINING• Individual Differences: Each different individual will have a

different response to a program so we should work according to our program.

• Overload: This means that putting muscles under stress will change body compositions and gain strength.

• Progression: It is increasing the intensity of a work out as the body adapts to the previous one, this will increase an individual’s performance.

• Specificity: Is choosing an exercise that will meet an individuals goal.

• Reversibility: This is when an individual stops working out for a long time and the opposite effects starts to occur.

• Diminishing Returns: The harder you work, the more results you will have.

The f.i.t.t principle

• Frequency: How many times per week?

• Intensity: The level of stress or how hard you are working.

• Time: How long is the workout.

• Type: What type of exercise are you doing, and what are you targeting.

General goal

•To continually improve my health and level in health and fitness over then next ten years or more.

s.m.a.r.t Goals• My first goal is to improve my cardiovascular

fitness and be able to run long distance in the next three months. My second goal is to gain muscle all over my body. My third is goal is to be fit by the end of May.

My Rationale  My rationale for picking these goals is because I know that

my cardiovascular is weak and I need to improve this so I have a better heart and I won’t have a problem in the future. I feel like my diet needs to be healthier, so by eating veggies and fruits with every meal will give me good nutrients and also help my diet. Eating junk food and other types of food will make my body weak and wont have any protein. In order to keep healthy I would have to have a checklist of what I eat and what exercise I do in the daily basis. I know I have the ability to do more and if I am able to 50 push-ups I know I will be able to do 100 push-ups. This goal is to push my abilities and know that I can do it.

Dumbbell Squats Target Muscles or muscle group: Quadriceps: rectus fermoris, vastus lateralis, vastus intermedius, and vastus medialisGluteus maximus Hamstrings: Biceps femoris, semimembranosus and seitendinosus Adductor magnus

Alternate Exercise

Dumbbell Lunges

rEVERSE cRUNCHES

• Target Muscles or muscle group:

• Rectus abdominis

• Transversus abdominis

• Obliques

• Alternate Exercise:

• Sit ups

triceps pull DOWNS

• Target Muscles or muscle group:

• Triceps brachi

• Ancones

• Alternate Exercise:

• Triceps kickbacks

bICEP cURLS• Target Muscles or muscle group:

• Biceps brachii

• Brachialis

• Brachioradialis

• Alternate Exercise: Preacher Curls

Barbell Wrist Curls• Target Muscles or muscle group: Forearm flexor muscles

• Alternate Exercise: Dumbbell wrist curls

Dumbbell Shoulder Shrugs

• Target Muscles or muscle group:

• Middle trapezius

• Levator scapulae

• Alternate Exercise: Barbell shoulder shrugs

Lateral Raises with Dumbbells

• Target Muscles or muscle group: Deltoids

• Alternate Exercise: Upright row

BARBELL CURLS• Target Muscles or muscle group: Biceps Brachii,

Deltoids.

• Alternate Exercise: Reverse Barbell Curls, Squat Barbell Curls, Bench Curls.

Chin ups

• Target Muscles or muscle group:

• Latissimus dorsi

• Trapezius

• Teres Major and Posterior Deltoid

• Biceps brachii and brachialis

• Romboids and levator scapulae

• Alternate Exercise:

• Lats pulldown

PUSHUPS• Target Muscles or muscle group:

• Pectoral muscles

• Triceps

• Biceps

• Anterior and posterior deltoid

• Rhomboids and trapezius

• Latissimus dorsi

• Alternate Exercise: Bench press

tHREE Day per week programDay 1: Monday

Push ups

Ab ripper x

Lats pulldown

Barbell wrist curls

Barbell reverse wrist curls

Upright rows

Bicep curls

Tricep pulldown

Day 2: Wednesday Indoor running on a

treadmill for 45 minutes

Day 3: Friday Preacher Curls

Dumbbell shrugs Chin ups

Plyometrics (P90X)

Six- day week programDay 1: Monday

Push ups

Ab ripper x

Lats pulldown

Barbell wrist curls

Barbell reverse wrist curls

Upright rows Bicep curls

Tricep pulldown

Day 2: Tuesday

Indoor running on a treadmill for 45

minutes

Day 3: Wednesday  

Dumbbell lunges Lateral raises with dumbbells

Tricep kickback Preacher CurlsBench press

Dumbbell shrugs Chin ups

Ab ripper x

Day 4: Thursday Play Basketball with a group of

friends for 45 minutesDay 5: Friday

Push upsLats pulldown

Barbell wrist curls Barbell reverse wrist curls

Yoga xDay 6: Saturday

Cardio x

Rationale•I have chosen these exercises because they are intense and are hard. When I perform these exercises I feel confident of my self, and want to do more. Also changing the exercise around will make you feel strong and you will gain muscle and its like a little twist of change. Last but not least, doing the P90X is the best thing ever because, watching the T.V. and working might sound ridiculous but, when you do it, you would love it and would want to do it again everyday. There are different exercise the instructor will teach you and you will get the best results in 90 days. That’s 3 months, and I'm trying to aim for that.