Workout program due date -7th and 8th grade

All workout programs are due the week after ski/skate week.
So get started and show me what you have, so we all know you are on the right track!

5th period quiz

Since today is a snow day, quiz will be Friday

So keep studying!!!

Enjoy your day off

Ideas for cardiovascular workout -- 7th and 8th grade

Make sure you do not cut and copy!!!!      Do your own program.  It should be fun!        Blaylock


Here are a few links and ideas.

http://www.acefitness.org/acefit/fitness-fact/1/cardiovascular-exercise/

http://generalfitness.tripod.com/id3.html (not direct, cut and paste into address box)


Cardio/ME

Day	Exercise#1	Exercise#2	Exercise#3
1	Treadmill 15-20min- light jog to run	Rowing Machine 15-20min- quick pace	Push-ups 3 sets of max # of reps
2	Cardio Bike 15-20min- medium to quick pace	Chin-ups 3 sets of max # of reps	Step Machine 15-20min- quick pace
3	Treadmill 15-20 min- light jog to run	Skipping Rope 10-15min- fast pace	Tricep Dips 3 sets of max # of reps

This program should be carried out over a week long period and can also be used for muscular endurance

Recommended Daily Stretching Muscles

Upper body	Lower Body
Pectorals	Quadraceps
Shoulders	Hamstrings
Biceps	Glutes
Triceps	Calves
Upper Back	Ankles
Abdominals	Pelvic Muscles

Muscle Str.

Day	Exercise#1	Exercise#2	Exercise#3	Excercise#4	Exercise#5
1(Chest,triceps, shoulders)	Bench Press	Dumbell Fly	Shoulder Press	Laterals	Tricep Extensions
2(back,biceps,abs)	Cable Row	Lat Pulldown	Shoulder Shrugs	Dumbell Curls	Varied Ab Exercises
3(legs)	Squats	Leg Press	Calve Press	Hamstring Extensions	Quad Extensions

7th grade health

We are getting ready for our next assessment.
It will be on Muscle strength and flexibility

Start studying now.

We will review next class and assess right after.

Your 4 week workout is due the end of February.

Make sure you are caught up in all you work!

Workout program for 7th and 8th grade

Name ___________________________ Date _____ Class _____

 Four week workout program    

Type of athlete __________

Must be in grid form- 7 days with the components in a column

Mon	Tues	Weds	Thurs	Fri	Sat	Sun
Cardio
ME
MS
Flex
Body comp
*For 8th grade
*B, L, D  And snacks

Must include all components of a workout

Must include frequency, intensity and time

There are no complete rest days

Workout must progress

7^th  grade 150 points    _______      8^th grade  200 points    _______

Introduction to workout

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

********* I will have hard copies for everyone in class also.

Start your grid sheet as soon as possible!

Current sport

We are now playing SEPAK

It is also called kick volleyball.

So much fun