St. Francis Preparatory School



Girls ConditioningName:___________________Class:______________ Cardio EquipmentUpright Bike - HeartTreadmill - HeartTotal Body Arc Trainer/Lower Body Arc Trainer - HeartElliptical Trainer - HeartCybex Strength EquipmentAbdominal – Rectus AbdominusArm Curl – Biceps Brachii Arm Extension – TricepsBack Extension – Erector Spines, Deep Spinae ExtensorsChest Press - Pectoralis Major, Anterior Deltoid, TricepsDip/Chin Assist – Pectoralis, Anterior Deltoid, Triceps/Latissimus Dorsi, Teres Major, Biceps, Lower Trapezius, Rhomboid Glute – Gluteus Maximus, Hamstrings, QuadricepsHip Abduction – Gluteus Medius, Gluteus Maximus, Piriformis, Tensor Fasciae LataeHip Adduction – Adductor Magnus, Adductor Longus, Adductor Brevis, PentineusLat Pulldown - Latissimus Dorsi, Teres Major, Biceps, Lower Trapezius, RhomboidLateral Raise - DeltoidsLeg Extension - QuadricepsLeg Press – Quadriceps, Gluteus Maximus, HamstringsOverhead (Shoulder) Press – Anterior Deltoid, Middle Deltoid, TricepsPec Fly/Rear Delt – Pectoralis Major, Anterior Deltoid, Biceps/Posterior Deltoid, Rhomboid, Triceps, Lower TrapeziusProne Leg Curl - HamstringsPulldown – Latissimus Dorsi, Teres Major, Biceps, Lower Trapezius, RhomboidRow - Latissimus Dorsi, Teres Major, Biceps, Middle Trapezius, RhomboidSeated Leg Curl - HamstringsStanding Calf – Gastrocnemius, Soleus FrontBackWeight Training/Strength Training: The use of dumbbells, barbells, machines, and other equipment for the purpose of improving fitness, appearance, and/or sports performanceStrength is the ability to exert maximum force in a single effortMuscular endurance is the ability of the muscle to contract for an extended period of time without undue fatigueBenefits – Improved:HealthSelf-imagePerformanceAppearanceThings that will impact your resultsTraining habitsLevel of strength when you beginIntensity of your training program (loads, reps, sets, rest)Length of program (weeks, months, years)Genetic potentialGenderMen are typically stronger, quality of the muscle isn’t different but the quantity is the reasonAverage male has 40%/female 23%Types of Muscle:Smooth Muscle Tissue – muscle tissue found in the walls of many visceral organs, characterized as nonstriated, involuntary muscleCardiac Muscle - is a type of involuntary striated muscle found in the walls and histologic foundation of the heart, specifically the myocardium.Skeletal Muscle - is a form of striated muscle tissue, it is voluntarily controlled. Skeletal muscle is made up of individual components known as muscle fibers. The muscle fibers are long, cylindrical, multinucleated cells composed of myofibrils.Muscle action:Isometric Muscle Action – tension develops but no observable shortening or lengthening of the muscle occursConcentric Muscle Action – Tension develops and muscle shortensEccentric Muscle Action – Tension is present and muscle lengthensHow and what muscles get involved depends on:Exercise that is selectedTechniques used during exerciseWidth of gripStanceAngle and path that an implement is pushed or pulledWhen to expect strength change:About the 3rd or 4th weekOvertrainingIs a condition in which there is a plateau or drop in performanceThis occurs when the body doesn’t have adequate time to recuperate from training before the next workout Overtraining Warning Signs:Extreme muscular soreness and stiffness the day after training sessionsA gradual increase in muscular soreness from one session to the nextAn inability to complete a training session, based upon your present physical condition, that is reasonableA decrease in appetiteFull Body Workout3 Days a WeekEvery Other DaySunday - Monday - RESTTuesday -Wednesday RESTThursday Friday - RESTSaturday – REST = WorkoutSunday - Monday - RESTTuesday - Wednesday - RESTThursday -Friday - RESTSaturday - REST = DAY OFFSplit & Workout ExamplesLegs, Torso, ArmsLegs, Pull, PushAlternating Push / PullAlternating Upper / LowerBack, Chest, Arms,LegsBack Deltoid (Middle) Chest Deltoid (Anterior) Biceps Triceps Quadriceps Hamstrings Calves Abdominal Chest, Back, Arms, LegsChest Deltoid (Anterior or Middle) Back Deltoid (Middle) Triceps Biceps Quadriceps Hamstrings Calves Abdominal Legs, Push, PullQuadriceps Hamstrings Calves Chest Deltoid (Anterior) Triceps Back Deltoid (Middle) Biceps Abdominal Push, Pull, LegsChest Deltoid (Front) Triceps Back Deltoid (Side) Biceps Quadriceps Hamstrings Calves Abdominal Thighs, Chest, Back, Shoulders, ArmsQuadriceps Hamstrings Chest Back Deltoid (Anterior)Biceps Triceps Abdominal Calves Back, Chest, Shoulders, Legs, ArmsBack Chest Deltoid (Middle) Quadriceps Hamstrings Calves Biceps Triceps AbdominalBack, Quads, Chest, HamsBack Quadriceps Chest Hamstrings Deltoid (Front) Calves Biceps Abdominal Triceps Chest, Hams, Back, QuadsChest Hamstrings Back Quadriceps Deltoid (Side) Calves Biceps Abdominal Triceps Increase Power (Strength)3 Sets = 6-8 RepsRest = 1–2 minutes in between SetsToning3 Sets = 10 – 15 RepsRest = 30sec.-1min. in between SetsFULL BODY WORKOUTStart with Large Muscles and work toward smaller muscles.Alternate Push/Pull and Upper/Lower Body*New ExercisesWarm-up = Cardio 5 minutesEXERCISESETSREPSWEIGHTMUSCLESCYBEX Chest Press *LungesCYBEX PulldownCYBEX Prone Leg Curl*Seated Dumbbell Shoulder PressCYBEX Standing Calf*Standing Dumbbell CurlCYBEX Glute*KickbacksCYBEX Hip AdductionCYBEX Back ExtensionCYBEX Hip AbductionCYBEX AbdominalTwo Day Split WorkoutsFour Days a WeekEvery Other Day3 days a weekSunday - AMonday - B Tuesday - RESTWednesday -AThursday - BFriday – RESTSaturday - REST= WorkoutSunday - AMonday - REST Tuesday - BWednesday - RESTThursday - AFriday – RESTSaturday - B*Next workout would start on Monday, follow every other day schedule. Workout schedule may not always start on Sunday.Sunday - RESTMonday - A Tuesday - RESTWednesday - BThursday - RESTFriday – ASaturday - RESTREST = DAY OFFSplit & Workout ExamplesPush / PullUpper / LowerTorso / Legs & ArmsWorkout A: PushQuadricepsChestQuadricepsChest (Upper)Hip AdductorsDeltoid (Anterior)CalvesTricepsWorkout B: PullBack (Latissimus Dorsi)HamstringsBack (Rhomboids)Hip AbductorsDeltoid (Posterior)BicepsHip AdductorsTrapezius (Upper)AbdominalObliquesWorkout A: Upper BodyChest (General)Back (Teres)Chest (Upper)Back(Latissimus Dorsi)Deltoid (Anterior)Deltoid (Middle)TricepsBicepsTrapezius (Upper)Workout B: Lower BodyQuadricepsHamstringsQuadricepsHamstringsCalvesHip AbductorsHip AdductorsHip FlexorsAbdominalObliquesWorkout A: TorsoChest (General) Back(Latissimus Dorsi Chest (Upper) Back (Teres) Deltoid (Anterior) Deltoid (Middle) Deltoid (Posterior) Trapezius (Upper) Workout B: Legs & ArmsQuadriceps Hamstrings Quadriceps Calves Triceps Hip Flexors Biceps Abdominal Obliques Increase Power (Strength)3 Sets = 6-8 RepsRest = 1–2 minutes in between SetsToning3 Sets = 10 – 15 RepsRest = 30sec.-1min. in between SetsTWO DAY SPLIT WORKOUT – PUSH/PULLWarm-up = Cardio 5 minutesPUSH/ PULL SPLIT - WORKOUT A – PUSH *new exercisesEXERCISESETSREPSWEIGHTMUSCLESCYBEX Leg Press*Dumbbell Chest PressCYBEX Leg Extension*Incline Chest PressCYBEX Hip AdductionCYBEX Overhead PressCYBEX Standing CalfCYBEX Arm ExtensionPUSH/PULL SPLIT - WORKOUT B – PULL*new exercises EXERCISESETSREPSWEIGHTMUSCLESCYBEX Lat PulldownCYBEX Prone Leg Curl*One Arm RowCYBEX Hip Abduction*One Arm Reverse Fly (Cable)*Seated Dumbbell Bicep CurlCYBEX Hip Adduction*Barbell ShrugCrunches*Cable Side BendsThree Day Split WorkoutsThree Days On, One Day OffFive Days A WeekSix Days A WeekSunday - AMonday - BTuesday - CWednesday - RESTThursday - AFriday – BSaturday - C*Next workout would start on Monday, follow 3 on 1off schedule. Workout schedule may not always start on Sunday.Sunday - RESTMonday - ATuesday - BWednesday-CThursday - AFriday - BSaturday – REST*Use with split methods that contain PUSH/PULL onlySunday - A Monday - BTuesday - CWednesday-AThursday - BFriday - CSaturday – REST*Use with split methods that contain PUSH/PULL only* Not recommended year roundSplit & Workout Examples Workout ExamplesPull / Push / LegsPull / Push / ThighsChest & Back / Legs / Shoulders & ArmsWorkout A: PullBack (Latissimus Dorsi) Deltoid (Middle) Back (General) Trapezius (Upper) Deltoid (Posterior) Biceps Wrist Flexors Wrist Extensors Workout B: PushChest (General) Chest (Upper) Chest (General) Deltoid (Front) Triceps Triceps Workout C: LegsQuadriceps Quadriceps Hamstrings Hamstrings Hip Adductors Hip Abductors Calves Hip Flexors CalvesAbdominal Obliques Workout A: PullBack (Latissimus Dorsi) Deltoid (Middle) Back (General) Trapezius (Upper) Deltoid (Posterior) Biceps Wrist Flexors Wrist Extensors Workout B: PushChest (General) Calves (General) Chest (Upper) Calves (Soleus) Chest (General) Deltoid (Front) Triceps Triceps Workout C: ThighsQuadriceps Hamstrings Quadriceps Hamstrings Quadriceps Hip Adductors Hip Abductors Hip Flexors Abdominal Obliques Workout A: Chest & BackChest (General) Back (Latissimus Dorsi) Chest (Upper) Back (General) Chest (General) Back (General or Lats) Trapezius (Upper) Workout B: LegsQuadriceps Hamstrings Quadriceps Hamstrings Hip Adductors Hip Abductors Calves (General) Hip Flexors Calves (Soleus) Abdominal Obliques Workout C: Shoulders & ArmsDeltoid (Anterior) Deltoid (Middle) Deltoid (Posterior) Triceps Biceps Triceps Wrist Flexors Wrist Extensors Increase Power (Strength)3 Sets = 6-8 RepsRest = 1–2 minutes in between SetsToning3 Sets = 10 – 15 RepsRest = 30sec.-1min. in between SetsTHREE DAY SPLIT WORKOUT – PUSH/PULLWarm-up = Cardio 5 minutesPULL/PUSH/LEGS SPLIT - WORKOUT A – PULL *new exercisesEXERCISESETSREPSWEIGHTMUSCLES*Bent Over Row*Lateral RaiseCYBEX Pulldown*Dumbbell ShrugsCYBEX Rear Delt*Cable Arm Curl*Barbell Wrist Curls*Reverse Barbell Wrist CurlsPULL/PUSH/LEGS SPLIT - WORKOUT B – PUSH *new exercisesEXERCISESETSREPSWEIGHTMUSCLESCYBEX Chest Press*Standing Incline Cable Chest Press*Dumbbell FliesCYBEX Overhead PressKickbacksCYBEX Arm ExtensionPULL/PUSH/LEGS SPLIT - WORKOUT C – LEGS *new exercisesCYBEX Leg ExtensionLungesCYBEX Seated Leg PressCYBEX Hip AdductionCYBEX Hip AbductionCYBEX Standing CalfCrunches*45 Degree Side BendsFour Day Split WorkoutsFour Days On, One Day OffSix Days A WeekSunday - A Monday - BTuesday - CWednesday-DThursday - RESTFriday - ASaturday – B*Sunday would start with Workout C and follow four day split schedule. = WorkoutSunday - A Monday - BTuesday - CWednesday-DThursday - A Friday - BSaturday – REST*Sunday would start with Workout C and follow four day split schedule.REST = Day OffSplit & Workout ExamplesBack & Biceps / Chest & Triceps / Thighs / Shoulders, Calves & AbsTorso Pull / Torso Push / Leg & Arm Pull / Leg & Arm PushWorkout A: Back & BicepsBack (Lats) Back (General) Back (General or Lats) Biceps Wrist Flexors Workout B: Chest & TricepsChest (General) Chest (Upper) Chest (General) Chest (General or Upper) Triceps Triceps Wrist Extensors Workout C: ThighsQuadriceps Hamstrings Quadriceps Hamstrings Quadriceps Hamstrings Hip Adductors & Abductors Workout D: Shoulders, Calves & AbsDeltoid (Anterior) Calves (General) Deltoid (Middle) Calves (General) Deltoid (Anterior or Middle) & PosteriorCalves Trapezius (Upper) AbdominalObliques Workout A: Torso PullBack (Lats) Deltoid (Middle) Back (General) Deltoid (Middle) Trapezius (Upper) Back (General or Lats) Deltoid (Posterior) Workout B: Torso PushChest (General) Chest (Upper) Chest (General) Chest (General or Upper) Deltoid (Anterior) Deltoid (Anterior) Workout C: Leg & Arm PullHamstrings Biceps Hamstrings Hip Abductors & FlexorsBiceps Abdominal & ObliquesWrist Flexors & ExtensorsWorkout D: Leg & Arm PushQuadriceps Triceps Quadriceps Triceps Quadriceps Calves (General) Hip Adductors Calves (General) Calves (Soleus) Tibialis Anterior Increase Power (Strength)3 Sets = 6-8 RepsRest = 1–2 minutes in between SetsToning3 Sets = 10 – 15 RepsRest = 30sec.-1min. in between SetsFOUR DAY SPLIT WORKOUTWarm-up = Cardio 5 minutesBACK & BICEPS / CHEST & TRICEPS / THIGHS / SHOULDERS, CALVES & ABS SPLIT – Workout AEXERCISESETSREPSWEIGHTMUSCLESCybex PulldownCybex Row*One Arm Cable Row*Standing Barbell CurlCYBEX Arm CurlDumbbell Wrist CurlsBACK & BICEPS / CHEST & TRICEPS / THIGHS / SHOULDERS, CALVES & ABS SPLIT – Workout BBench Press (Smith)Incline Dumbbell PressCYBEX FliesCYBEX Assisted DipsKickbacksCYBEX Arm ExtensionReverse Barbell Wrist CurlsBACK & BICEPS / CHEST & TRICEPS / THIGHS / SHOULDERS, CALVES & ABS SPLIT – Workout CCYBEX Leg ExtensionCYBEX Prone Leg CurlLungesCYBEX Seated Leg Curl*Dumbbell SquatCYBEX Hip AbductionCYBEX Hip AdductionBACK & BICEPS / CHEST & TRICEPS / THIGHS / SHOULDERS, CALVES & ABS SPLIT – Workout D*Front RaisesCYBEX Standing CalfLateral Raise*Seated Calf RaisesCYBEX Rear DeltDumbbell Calf RaisesDumbbell ShrugsCYBEX Abdominal*Dumbbell Side BendsStudent WorkoutWorkout Goal = Split Method Used= Workout A, B, C, D =Warm-up = Cardio 5 minutesEXERCISESETSREPSWEIGHTMUSCLESStudent WorkoutWorkout Goal = Split Method Used= Workout A, B, C, D =Warm-up = Cardio 5 minutesEXERCISESETSREPSWEIGHTMUSCLESStudent WorkoutWorkout Goal = Split Method Used= Workout A, B, C, D =Warm-up = Cardio 5 minutesEXERCISESETSREPSWEIGHTMUSCLESStudent WorkoutWorkout Goal = Split Method Used= Workout A, B, C, D =Warm-up = Cardio 5 minutesEXERCISESETSREPSWEIGHTMUSCLES ................
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