My personal fitness training

* Rules and regulation:

1)
2)
3)
4)
5)

Proper uniform.
Tie hairs (girls).
Short nails.
Carry a hand towel.
Water bottle/ water.

* Question/ Answers:
1) What is a warmup?
Ans) Preparing your body for exercise.
2) What are benefits of warmup?
Ans) To prevent injuries
3) Examples of warmup exercise.
Ans) a) Jogging.
b) Jumping jacks.
c) Fast walk.

d) Skipping rope.
4) What is flexibility?
Ans) Streichung your muscles.
5) SPORT?
Ans) S- Specificity
p- Progression
O- Overload
R- Reversibility
T- Tedium.
* Type of muscles:
1)
2)
3)
4)
5)
6)
7)
8)
9)

Neck
Traps
Shoulders
Chest
Biceps
Triceps
Upper back
Lower back
Abdominal (ABS)

10)Gluts
11)Quadriceps
12)Hamstrings
13)Calves.

GOAL

BUILDING MUSCLES

MUSCLES BEING
EXERCISE

NECK, TRAPS, SHOULDER, CHEST, BICEPS, TRICEPS, FOREARMS,

UPPER/ LOWER BACK, ABS, GLUTS, QUADRICEPS, HAMSTRINGS,
CALVES.

STRECHING

UPPER BODY, LEGS, ABS, NECK, SHOULDERS, HEAD, ARMS, BACK.

WARM UP

JOGGING, FAST WALK

NECK EXSERCISES
1)
2)

NECK ROTATION
NECK FLEXION

Sets x Repetition

TRAP EXSERCISES
3)

LOW BAR PULL

4)

UP RIGHT ROW

Sets x Repetition

SHOULDER EXSERCISES
1) MED BALL
SHOULDER
PRESS
2) CABLE PRESS

Sets x Repetition

CHEST EXSERCISES
1)MED BALL PUSH
UPS
2)PUSH UPS

Sets x Repetition

BICEPS AND
TRICEPS EXSERCISES

1)MED BALL
BICEPS CURL

2)TRICEPS CURLS

Sets x Repetition

UPPER/ LOWER BACK EXERCISES

1)LOW BAR PULL
UPS

2)PULL UPS

Sets x Repetition

ABDOMINALS (ABS) EXERCISES

1)SIT UPS /
CRUNCHES

Sets x Repetition

GLUTES EXERCISES
1) SQUATS
2) MED BALL LUNGES
3) KICK UPS

Sets x Repetition

QUADRICEPS EXERCISES
1) MED BALL
SQUATS
2) JUMP SQUATS

Sets x Repetition

HAMSRINGS EXERCISES
1) SIDE LUNGES
2) SINGLE LEG
DEADLIFT.

Sets x Repetition

CALVES EXERCISES
1) SQUAT CALF
RAISE
2) STANDING CALF
RAISE

Sets x Repetition

REFLECTION:
Here, in this unit, I have learned
about different type of muscles and their
exercises. I learned at least two exercises for
one muscle.
In the beginning, when I had
started with the exercises, I really felt tired.
Slowly, when I had started doing the exercises,
I did not feel tired maybe because my muscles
were used to them.
However, this was a very
interesting and learning unit.
After learning the
different exercises from this unit, from now on,
I am gonna start working out everyday
according to the exercise that I have learned
from this unit for every muscle.