Muscular System Projectpersonal Trainers Guide To Your Workoutstep ✓ Solved

'); Muscular System Project Personal Trainers Guide to Your Workout Step 1: Clients You will have 5 athletes coming to you (Their Personal Trainer) asking for a workout designed especially for them and the sport that they play. You must pick 5 from the following list: o o Football o Swimming o Gymnastics o Soccer o Basketball o Wrestling o Track/Cross Country o Tennis o Volleyball o Softball/Baseball o Cheerleading/Dance o Golf o Diving o Hockey o Martial Arts o Boxing o Figure Skating o Skateboarding o Surfing o Snowboarding/Skiing Step 2: Workout Routine After you have picked your 5 clients you will be making a workout routine for each. The workout must include: 1. Name of Client and the Sport they Play 2.

A minimum of 7 exercises per client (7 DIFFERENT MUSCLE GROUPS MUST BE USED)  2 Machines  2 Free Weights  2 Floor/Mat Exercises  1 Exercise Class (Ex: Spinning, Step Aerobics, Yoga, etc) 3. Name of Machine or Exercise Name 4. A picture of the exercise (drawn or off the internet—COLOR) o Exercise Machine o Person doing the exercise (with our without weight) 5. A picture of the muscle (wo)man with the following:  Target: Main muscle group highlighted/colored & Labeled  Synergist: Muscles that assist in the exercise different highlight/color & Labeled 6. Sets 7.

Reps 8. Lbs (lighter weights for muscle toning…heavier weights for muscle building) 9. Explain how to do the exercise Step 3: Layout o Cover Page o Your First & Last Name / Period / Exercise Picture (Color) / Anatomy & Physiology 2009 / Muscular System Project: Personal Trainers Guide to Your Workout o Refer to Left Page for a possible layout idea (but get creative!) o 1 page per exercise Group (1 Page for Machine, 1 Page for Floor o All information must be placed in a 3 PRONG FOLDER o All pictures need to be in color!!! You may use the same exercise but not the same muscles for your 5 client athletes Bicep Curl 1. Assume starting position 2.

Bend the right arm and raise the weight to shoulder height. 3. Slowly lower the weight to starting position. 4. Repeat with the left arm and perform… Sets: 2 to 3 Reps: 15 Lbs: 20 o Information must NOT be copied!!!

Write your descriptions in your words! o Work Sited o Every picture and information on the exercises must be sited (refer to the library/website for directions on how to correctly site a website). Possible Websites to Get You Started: Weight Lifting For Women: Slide show: Weight training exercises for major muscle groups: Exercise for Beginners - Strength Training: Exercise and Muscle Directory: Client: Betsy Smith Sport: Tennis Exercise 1: Bicep Curl Muscular System Project Personal Trainers Guide to Your Workout Possible Layout Idea Triangle Pose: Yoga STEP 1: Start with the Downward Facing Dog Pose STEP 2: Move your left foot forward for about 1 meter. STEP 3: Put your left hand beside your foot.

Raise the upper part of your body until the lower back is straight. The right foot (the one at the back) rests on the floor. STEP 4: Stretch the leg which is in front without bending the back or twisting your body. With your back straight and your right hip stretched backward, look at a point on the ground and breathe in and out quietly. Press your left hand against the heel and twist your chest to the left.

Let the twisting motion involve only your upper back while your hip, lower back, legs and head remain stationary. When you cannot twist any further, stretch your right arm upward. STEP 5: Then twist your head to the left, look upward along your outstretched arm and stretch out your neck. Sets: 2 to 3 Reps: 1 Lbs: Your Own Body Weight Exercise 3: Triangle Pose/Yoga Sets: 2 to 3 Reps: 15 Lbs: . Using a wide bar, hold it with a comfortable grip, while putting your knees underneath the pad.

2. Pull the bar down smoothly until it touches the top of your chest. 3. Now extend your arms back to the top. Exercise 2: Lat Pulldown Lat Pulldown

Paper for above instructions

Cover Page
- Name: [Your Name]
- Period: [Your Period]
- Image: [Insert exercise picture in color]
- Subject: Anatomy & Physiology 2009
- Title: Muscular System Project: Personal Trainer’s Guide to Your Workout
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Client 1: Betsy Smith

Sport: Tennis

Exercise 1: Bicep Curl

- Muscle Targets: Biceps
- Equipment: Free Weights
- Description:
1. Stand straight with a dumbbell in each hand at shoulder height, palms facing forward.
2. Bend your right arm to raise the weight to shoulder height.
3. Lower back to the starting position.
4. Repeat with the left arm.
- Sets: 3
- Reps: 12
- Weight: 15 lbs
- Muscle Visualization:
- Target Muscle: Biceps brachii (highlighted in red)
- Synergist Muscles: Brachialis and Brachioradialis (highlighted in orange)
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Exercise 2: Lat Pulldown

- Muscle Targets: Latissimus Dorsi
- Equipment: Machine
- Description:
1. Sit down and adjust the seat height of the lat pull-down machine.
2. Grip the bar with palms facing away from you.
3. Pull the bar down until it touches the top of your chest.
4. Return the bar to starting position smoothly.
- Sets: 3
- Reps: 10
- Weight: 40 lbs
- Muscle Visualization:
- Target Muscle: Latissimus Dorsi (highlighted in blue)
- Synergist Muscles: Teres major and Rhomboids (highlighted in yellow)
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Exercise 3: Triangle Pose (Yoga)

- Muscle Targets: Obliques, Hamstrings
- Equipment: Body weight
- Description:
1. Start in the Downward Facing Dog Pose.
2. Move your left foot forward about 1 meter and place your left hand beside your foot.
3. Stretch your right arm upward and gaze at the top hand.
- Sets: 2
- Reps: 5 (hold each pose)
- Weight: Body weight
- Muscle Visualization:
- Target Muscle: External Oblique (highlighted in green)
- Synergist Muscles: Adductors (highlighted in purple)
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Client 2: Mark Lee

Sport: Basketball

Exercise 1: Squats

- Muscle Targets: Quadriceps, Glutes
- Equipment: Free Weights
- Description:
1. Stand with feet shoulder-width apart, holding a barbell across your upper back.
2. Lower your body by bending your knees, keeping your back straight.
3. Return to standing position.
- Sets: 4
- Reps: 10
- Weight: 50 lbs
- Muscle Visualization:
- Target Muscle: Quadriceps (highlighted in red)
- Synergist Muscles: Gluteus Maximus (highlighted in orange)
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Exercise 2: Bench Press

- Muscle Targets: Pectorals
- Equipment: Machine
- Description:
1. Lie on a bench with feet flat on the ground.
2. Grip the barbell with hands slightly wider than shoulder-width.
3. Lower the barbell slowly to your chest, then push it back up.
- Sets: 3
- Reps: 10
- Weight: 70 lbs
- Muscle Visualization:
- Target Muscle: Pectoralis Major (highlighted in blue)
- Synergist Muscles: Anterior Deltoid (highlighted in yellow)
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Exercise 3: Plank

- Muscle Targets: Core
- Equipment: Body weight
- Description:
1. Start in a push-up position, with your weight on your forearms and toes.
2. Keep your body in a straight line from head to heels.
3. Hold the position for time.
- Sets: 3
- Duration: 30 seconds
- Weight: Body weight
- Muscle Visualization:
- Target Muscle: Rectus Abdominis (highlighted in green)
- Synergist Muscles: Transverse Abdominis (highlighted in purple)
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Client 3: Sarah Johnson

Sport: Swimming

Exercise 1: Deadlift

- Muscle Targets: Hamstrings, Back
- Equipment: Free Weights
- Description:
1. Stand with your feet hip-width apart, gripping the barbell on the floor.
2. Bend at your hips and knees to lift the weight.
3. Stand tall at the top before lowering back to starting position.
- Sets: 3
- Reps: 10
- Weight: 60 lbs
- Muscle Visualization:
- Target Muscle: Hamstrings (highlighted in red)
- Synergist Muscles: Erector Spinae (highlighted in orange)
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Exercise 2: Cable Row

- Muscle Targets: Upper Back
- Equipment: Machine
- Description:
1. Sit at the cable row machine and grasp the handle.
2. Pull the handle towards your torso while sitting upright.
3. Return to the starting position slowly.
- Sets: 3
- Reps: 12
- Weight: 30 lbs
- Muscle Visualization:
- Target Muscle: Trapezius (highlighted in blue)
- Synergist Muscles: Rhomboids (highlighted in yellow)
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Exercise 3: Bicycle Crunches

- Muscle Targets: Abs
- Equipment: Body weight
- Description:
1. Lie on your back with knees lifted and hands behind your head.
2. Bring your right elbow to your left knee while extending your right leg.
3. Alternate sides in a pedaling motion.
- Sets: 3
- Reps: 15
- Weight: Body weight
- Muscle Visualization:
- Target Muscle: Rectus Abdominis (highlighted in orange)
- Synergist Muscles: Obliques (highlighted in yellow)
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Client 4: Tom Wright

Sport: Soccer

Exercise 1: Lunges

- Muscle Targets: Quads, Glutes
- Equipment: Free Weights
- Description:
1. Stand tall holding dumbbells in each hand at your sides.
2. Step forward with your right leg, lowering your body until both knees are bent.
3. Push back to the start position and repeat on the other side.
- Sets: 3
- Reps: 10 each leg
- Weight: 15 lbs each hand
- Muscle Visualization:
- Target Muscle: Glutes (highlighted in red)
- Synergist Muscles: Quadriceps (highlighted in orange)
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Exercise 2: Leg Press

- Muscle Targets: Quads
- Equipment: Machine
- Description:
1. Sit down on the leg press machine and place your feet shoulder-width apart on the platform.
2. Push the platform away by extending your legs and slowly return to start.
- Sets: 4
- Reps: 10
- Weight: 100 lbs
- Muscle Visualization:
- Target Muscle: Quadriceps (highlighted in blue)
- Synergist Muscles: Hamstrings (highlighted in yellow)
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Exercise 3: Side Plank

- Muscle Targets: Obliques
- Equipment: Body weight
- Description:
1. Lie on your side, supporting your body with your forearm.
2. Lift your hips to form a straight line from head to feet.
3. Hold the position for time.
- Sets: 3
- Duration: 30 seconds each side
- Weight: Body weight
- Muscle Visualization:
- Target Muscle: External Oblique (highlighted in green)
- Synergist Muscles: Transverse Abdominis (highlighted in purple)
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Client 5: Jessica Brown

Sport: Track & Field

Exercise 1: Seated Leg Curls

- Muscle Targets: Hamstrings
- Equipment: Machine
- Description:
1. Adjust the machine to fit your legs and sit down.
2. Place your legs under the pad and bend your knees.
3. Return to starting position slowly.
- Sets: 3
- Reps: 12
- Weight: 40 lbs
- Muscle Visualization:
- Target Muscle: Hamstrings (highlighted in red)
- Synergist Muscles: Gastrocnemius (highlighted in orange)
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Exercise 2: Shoulder Press

- Muscle Targets: Shoulders
- Equipment: Free Weights
- Description:
1. Stand tall or sit with back support while holding dumbbells at shoulder height.
2. Press the weights upward until your arms are fully extended.
3. Lower back to shoulder height gently.
- Sets: 3
- Reps: 10
- Weight: 20 lbs
- Muscle Visualization:
- Target Muscle: Deltoids (highlighted in blue)
- Synergist Muscles: Triceps (highlighted in yellow)
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Exercise 3: Mountain Climbers

- Muscle Targets: Core
- Equipment: Body weight
- Description:
1. Start in a push-up position.
2. Quickly draw one knee towards your chest and switch legs.
3. Continue alternating at a fast pace.
- Sets: 3
- Reps: 15
- Weight: Body weight
- Muscle Visualization:
- Target Muscle: Rectus Abdominis (highlighted in green)
- Synergist Muscles: Obliques (highlighted in purple)
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This project layout serves as a comprehensive guide for a personal trainer aiming to develop targeted workout routines for various sports, focusing on muscle engagement and proper exercise techniques.