¶ … Training Programme) (30%) Date/Time:

Strength/flexibility exercises test Rubric (5%)

The instructor (NOT student) will choose 5 strength/flexibility exercises from the student's Written Report that the student states he will use over the 3-month hypothetical training period. The Instructor will ask the student to perform the exercises in turn and name the muscle(s) being stretched or strengthened. This is NOT a physically demanding test (only 1 repetition is performed).

Possible

Marks

Strength/flexibility exercise

Conducted exercise correctly

Correctly named muscles strengthened/stretched

Strength/flexibility exercise

Conducted exercise correctly

Correctly named muscles strengthened/stretched

Strength/flexibility exercise

Conducted exercise correctly

Correctly named muscles strengthened/stretched

Strength/flexibility exercise

Conducted exercise correctly

0.8

Correctly named muscles strengthened/stretched

0.2

Strength/flexibility exercise 5

Conducted exercise correctly

0.8

Correctly named muscles strengthened/stretched

0.2

TOTAL

(Total marks will be rounded down (not up). For instance, if you score 4.6, your TOTAL will be recorded as 4.0)

Section:

Date/Time:

Written Report (Strength and Flexibility Training Programme) Rubric (25%)

Yes

No

Possible

Marks

Created motivating exercise title, filled out assigned Cover Page correctly, and attached Rubric after Cover Page, but before Summary Page

1.0

Summary

Summarised the key features of the training programme

1.0

Summarised why these key features were emphasised

1.0

Introduction

Explained fully the benefits of strength-training

1.0

Explained fully the benefits of flexibility-training

1.0

Cited at least 4 references demonstrating the benefits of strength & flexibility training in the text using APA format

2.0

Pre-Implementation Stage

Cited at least 2 strength tests (with references)

1.0

Cited at least 2 flexibility tests (with references)

1.0

Noted areas of muscular strength needing the most improvement (and explained why)

1.0

Noted areas of muscular flexibility needing the most improvement (and explained why)

1.0

Implementation Stage

Yes

No

Possible

Marks

Outlined the full 12-week schedule for a comprehensive 12-week strength & flexibility training programme

2.0

Chose an appropriate number of muscular strength and flexibility exercises and listed the names of the exercises and muscles being strengthened/stretched

2.0

Chose an appropriate amount of frequency, intensity, and duration of muscular strength and flexibility exercises

3.0

Demonstrated how the exercise physiology principle of progression was implemented

1.0

Demonstrated how the exercise physiology principle of specificity was implemented

1.0

Demonstrated how the exercise physiology principle of dose-response relationship was implemented

1.0

Demonstrated how the exercise physiology principle of rest and recovery was implemented

1.0

Explained the likelihood of the student (a) implementing this 12-week programme and (b) the physiology principle of permanency at the end of the 12-week programme

1.0

References

Listed all references accurately using the Publication Manual of the American Psychological Association

1.0

Structure

Correct spelling and grammar

1.0

TOTAL

Total for Strength/flexibility exercises test

Total for Written Report

Grand Total for Major Assignment

Comments

(Physical Education 1)

Section: (Type)

Major Assignment (Strength and Flexibility Training Programme)

Student Name: (Type)

Student ID: (Type)

Student Major: (Type)

Motivating Exercise Title: (Type the Title and remove the underline)

Instructor: Mr. Adrian McInman

The rest of the Assignment must be typed on the pages directly after these first 5 pages and NOT on a separate document. You must follow these instructions and NOT try to submit two documents into SafeAssign. You can only submit one document (this document) into SafeAssign

Summary

This paper looks at the benefits of flexibility and strength training on the human body and examines some of the most popular and beneficial flexibility and resistance trainings for an individual. Then the paper covers a potential 12-week plan for these areas of development, discussing some of their finer details along the way.

Introduction

One absolutely cannot underestimate the power and importance of strength-training. While strength-training has long been a core part of professional athletic training programs, the rest of the world has only really just caught up with the importance and overall benefit of strength-training in the last decade.

In fact, strength training has even been proven to be specifically...

"After doing specific training for 12 weeks, people over the age of 90 improved their strength, power and muscle mass. This was reflected in an increase in their walking speed, a greater capacity to get out of their chairs, an improvement in their balance, a significant reduction in the incidence of falls and a significant improvement in muscle power and mass in the lower limbs" (SD, 2013). These findings cannot be underestimated, as they demonstrate how this type of training is safe and beneficial for people of all ages, even those who are not in the most tip-top version of health. In fact, it's even been found that people with aggravated health issues, like heart disease and arthritis often reap the most benefit from strength training (cdc, 2013).
Strength training offers benefits which are not merely limited to the biological gains of an individual, but mental and emotional ones as well, creating positive changes and benefits. Aside from offering a positive benefit and relief from things like arthritis, diabetes, osteoporosis, diabetes, depression and obesity are also relieved in their intensity (cdc, 2013).

Regular citizens might devalue or underestimate the importance of flexibility, thinking that this quality is largely important for dancers, gymnasts and comparable athletes, but the reality is that flexibility is necessary to do a range of tasks from getting out of bed, to tying one's shoes to mopping the floor. Flexibility has gotten more attention in recent times with the popularity of yoga, but the reality is that it has always been essential for good health. "Improved flexibility may enhance performance in aerobic training and muscular conditioning as well as in sport. There is scientific evidence that the incidence of injury decreases when people include flexibility training in their routines due to the enhanced ability to move unimpeded through a wider ROM. The only exception to this would be when there is an excessive or unstable ROM, which may increase the likelihood of injury" (humankinetics.com, 2012). Aside from decreased risk of injury, flexibility training can also relieve lower back pain, improve posture and help to contribute to overall health and vitality. In fact, flexibility training can help transport blood and nutrients to all areas of the body, moving these elements more rapidly through the bloodstream: "It also increases joint synovial fluid, the lubricating fluid that promotes the transportation of nutrients to your joints. This allows for a greater range of motion, less joint pain and a reduced risk of joint degeneration" (skinnyms.com, 2013).

Pre-Implementation Stage

The pre-implementation stage is the stage where the testing occurs to determine which tests are most important and useful for the average individual, before the 12-week course is designed.

Four Strength Training Exercises

The first exercise tested would be the body weight squats. This exercise was chosen because it focuses on an arena where so many people lack strength and need to give this area some focus and build strenghth. "Stand with your feet hip distance apart with your toes facing forward. Sit back like you are sitting in a chair behind you without allowing your knees to drift beyond your toes. Sit back until you feel your glutes, quads and hamstrings engage (about a 90 degree angle in your knees) and come back up to standing. Complete eight to 12 repetitions, adding weight when this becomes easy" (Logan, 2011). One of the advantages of this exercise is that it hits many muscles specific to running and walking, and they don't warrant any expensive equipment and if people stick with them, they're bound to create fast results. However, this exercise is not ideal for people who have weak or injured knees as they can sometimes put a strain on one's knees.

Another strength training exercise which is ideal for many people trying to build strength which will receive testing are single-leg deadlifts. Holding free weights or a barbell in front of your body slightly, bend one knee, hinge forward at the waist and lift the opposite leg behind you. Lower the weights, keeping them very close to the tops of your legs until you reach just below your knees. Engage your hamstring and glute of the leg planted on the ground and come back to standing. Repeat eight to 12 reps and switch to the other leg" (Logan, 2011). This exercise is so beneficial because so many runners and walkers can be dominant in their hamstrings and deficient in their glutes: this means that many people could benefit from figuring out how to use their glutes when they're doing aerobic exercises as they should (Logan, 2011).

Another exercise which would be absolutely beneficial, particularly to men would be lifts to work the upper body using the bench press and barbell row. This exercise can even be converted for women so that it's not as stressful on the body -- using lighter weights and lower impact. "Shoot for 5-8 reps for 3-5 sets per exercise. And don't cheat yourself -- make sure that those weight loads help take your muscles to near failure on each set. When training for strength, a bit more rest is recommended. Aim for 2-3 minutes between sets and increase the weight if you are having an easy time getting to eight reps on each set. All big strength lifts should come early in your workout routine if you are using them in conjunction with other lifts for a specific muscle group. If you build a program around the following major movements, you can minimize the use of "finishing exercises" for the arms, calves and abdominals" (Sandler, 2013). Doing lifts like these twice a week can be really…