Muscle Boot Camp - Mrs. Ahrens' Science Site



Muscle Boot Camp!

Lately I have noticed that you have not been as toned as you use to (a couple months ago). Don’t worry! I am here to help with the anatomy boot camp of life! I will be your boot camp drill sergeant for the day…then I’ll go back to just being a regular drill sergeant.

Around the room are different muscle stations. Each station has a muscles name associated with it. You are going to work and stretch 10 important muscles at each of the stations. You are going to be working in groups of THREE--- no more, no less. There can only be one group at each station, therefore the other additional stations around the room have questions that you will be answering while waiting your turn for the muscle boot camp. You will get approximately 5-10 minutes at each station.

Attached to this diagram is Muscle Woman Ahrens’. As you go through the stations, you are going to record on Muscle Woman Ahrens’ where the muscle is located. Each muscle on this diagram MUST BE COLORED IN A DIFFERENT COLOR AND LABELED (name of muscle and station it is at).

Good luck…hopefully you will leave here toned and ready for that summer beach body (it’s right around the corner!).

STATION ONE

Deltoids

|Description of workout: Side Lateral Raise (2 sets, 4-6 reps) |

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|Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand|

|facing you. This will be your starting position. |

|While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow|

|and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. |

|Exhale as you execute this movement and pause for a second at the top. |

|Lower the dumbbells back down slowly to the starting position as you inhale. |

|Location on Muscle Woman |How did you feel after working out your deltoids? |

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STATION TWO

Pecs

|Description of workout: Incline Push-Ups (1 set, 5 reps) |

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|Place your hands on 4 books (2 stacked where each hand should be), shoulder-width apart. Walk your feet backward until your legs |

|are straight and your shoulders, hips, knees and ankles are aligned. Keeping your abdominals tight, bend your elbows and lower your|

|chest to within one inch of the floor. Extend your arms and push back up into the starting position. If full push-ups are too |

|challenging for you, bend your legs and place your knees on the floor. |

|Location on Muscle Woman |How did you feel after working out your pecs? |

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STATION THREE

Biceps

|Description of workout: Standing Dumbbell Curls (1 set, 5 reps) |

|Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your |

|body. Keep your elbows close to your torso at all times. |

|Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms|

|are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the |

|dumbbells to the starting position. |

|Location on Muscle Woman |How did you feel after working out your biceps? |

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STATION FOUR

Triceps

|Description of workout: Shoulder Press (1 set, 5 reps) |

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|While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells |

|upright on top of your thighs. |

|Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. |

|Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. |

|Now, exhale and push the dumbbells upward until they touch at the top. |

|Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while |

|inhaling. |

|Location on Muscle Woman |How did you feel after working out your triceps? |

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STATION FIVE

Abs

|Description of workout: Bicycle (2 sets, 10 reps) |

|Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. |

|Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. |

|Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. |

|Switch sides, bringing the left elbow towards the right knee. |

|Location on Muscle Woman |How did you feel after working out your abs? |

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STATION SIX

Obliques

|Description of workout: Side Plank On Hand (1 set, hold for 20 seconds) |

|Lie on your side with your right hand on the floor or a mat. Tighten your core and lift your hips up so that your body is in a |

|straight line. An option is to put your left arm straight up so that your right to left arm make a straight line. |

|Location on Muscle Woman |How did you feel after working out your obliques? |

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STATION SEVEN

Gluteus maximus

|Description of workout: Lunges (20 total) |

|Stand up straight with tucked hips. |

|Step into a deep lunge position. |

|Hold still for about 1/2 second. |

|Push off your leg to stand up again. Repeat. |

|Swap sides and repeat. |

|Location on Muscle Woman |How did you feel after working out your gluteus maximus? |

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STATION EIGHT

Quads

|Description of workout: Squats (1 set, 6 reps) |

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|Stand straight in front of a chair with the back to the chair. Bend the knees, reach the hips back and slowly lower as if about to |

|sit. The shoulders come slightly forward but keep the head up. |

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|Go as low as possible without hurting the knees. If possible, lower until just lightly touching the chair with the buttocks. Press |

|into the heels to come back up. If the knees are sensitive, do not go too low or spread the feet wider apart |

|Location on Muscle Woman |How did you feel after working out your quads? |

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STATION NINE

Hamstrings

|Description of workout: Leg Lifts (1 set, 10 reps per leg) |

|Get into the kneeling position. |

|Lift one leg out the back and keep it straight. |

|Lift the straight leg as high as you can without skewing your hips. |

|Squeeze your hamstring and butt at the top. |

|Lower your leg again but don't let it touch the ground. Repeat. |

|Change sides. |

|Location on Muscle Woman |How did you feel after working out your hamstrings? |

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STATION TEN

Gastrocnemius

|Description of workout: Calf Rises (1 set, 10 reps) |

|Begin by standing with your feet about hip-width apart. Keeping your legs straight, rise up onto your tiptoes as high as possible |

|and hold for a full second. Slowly lower your heels back down and repeat. To place more emphasis on your soleus muscles, bend your |

|knees slightly and maintain that bend as you lift yourself up and lower yourself down. To increase the resistance with calf raises,|

|hold dumbbells at your sides. You can also do these one foot at a time |

|Location on Muscle Woman |How did it feel working out your gastrocnemius? |

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STATION ELEVEN

Questions to ponder

1. Which weights more, muscle or fat?

2. How often do you exercise?

3. How does question 2 affect your muscles?

4. Why is muscle strengthening important?

5. Look in your book and find the 10 most interesting facts on muscles. The group that finds the most interesting facts gets a prize!

a. 1.

b. 2.

c. 3.

d. 4.

e. 5.

f. 6.

g. 7.

h. 8.

i. 9.

j. 10.

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