Post on 18-Jan-2016
transcript
Working OutWarm upExercise
Cool Down
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Kayla Ennen11/28/12
Instructions
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Why learn about the proper way to workout and the muscles involved?
› To avoid injuries from occurring with improper technique.
What about exercise?
Main Menu:Working Out
Click on the Warm up & Cool Down picture to begin!
Warm up &
Cool Down
Exercises&
Muscles
Quiz
Main Menu:Working Out
Click on the Exercises and Muscles to continue!
Warm up &
Cool Down
Exercises&
Muscles
Quiz
Warm up & Cool Down Please view video before going on to the next page
Warm Up & Cool DownCorrect order of Steps
› Warm Up 1. Cardio
walk/light jog 2. Push-ups
before heavy lifting
3. Check in with your body
make sure everything is feeling okay
› Cool Down Don’t just stop
working out immediately
1. Walk let your heart
rate come down 2. Stretch 3. Check in with
your body again Make sure
everything is feeling okay (no aches or
pains)
QUICK QUESTION
What is an advantage to warming up before you start to exercise?
› Click the blue letter button next to the correct answer.
A
B
C
More flexibility
Less flexibility
Decreased rang of motion
QUICK QUESTION
What is an advantage to warming up before you start to exercise?
› Click the blue letter button next to the correct answer.
A
B
C
More flexibility
Less flexibility
Decreased rang of motion
CORRECT ANSWER!
GOOD JOB!
You picked the:
CORRECT ANSWER!
GOOD JOB!
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That answer was incorrect!
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That answer was incorrect!
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QUICK QUESTION
True or False › The very first thing you should do when
warming up is stretch.
Click the true or false button to see if you know the correct answer
True
False
QUICK QUESTION
True or False › The very first thing you should do when
warming up is stretch.
Click the true or false button to see if you know the correct answer
True
False
CORRECT ANSWER!
GOOD JOB!
You picked the:
CORRECT ANSWER!
GOOD JOB!
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Oops! Sorry!
That answer was incorrect!
› You should not start your warm up by stretching. Stretching cold muscles might cause you to injure a muscle.
Oops! Sorry!
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› You should not start your warm up by stretching. Stretching cold muscles might cause you to injure a muscle.
Muscle Groups Click on the arm muscles and
exercises picture to begin! Then you will return to this menu and select the next muscle group to continue until you’ve been through all 3 categories. Then when you feel ready click the quiz button!
Arm Muscles &
Exercises Abdomen Muscles
&Exercises
Leg Muscles&
Exercises
Quiz
Muscles of the Arm
The arm muscles you need to know are:
› Biceps Brachii› Triceps Brachii› Deltoid
Arm Exercises
A bicep curl works the biceps brachii muscle.
The close grip bench press works the triceps brachii muscle.
Arm circles with palms down with a light dumbbell in each hand works the deltoid muscle
How to Perform a Close Grip Bench Press
Please view video before going on to the next page
Core/Abdomen Muscles
The abdominal muscles you need to know are:
› Rectus Abdominis
› External oblique
Core/Abdomen Exercises
Traditional crunches work the rectus abdominis and external oblique muscles.
The plank which can also be preformed on each side works the rectus abdominis and external oblique muscles.
Bicycle crunches work the rectus abdominis and external oblique muscles.
How to Perform a Plank Please view video before going on to the next page
Muscles of the Leg
The leg muscles you need to know are:
› Rectus Femoris › Biceps Femoris› Gastrocnemius
Leg Exercises
Walking lunges work the rectus femoris muscle.
Calf raises work the gastrocnemius muscle.
Stability ball hamstring curl works the biceps femoris muscle.
How to Perform a Walking Lunge
Please view video before going on to the next page
QUICK QUESTION Morgan is thinking about starting an exercise
program that will increase the strength in her arms. Which of these muscles could she potentially be working out?› Click the blue letter button next to the correct answer.
A
B
C
D
Biceps Femoris
Rectus Femoris
Deltoid
None of the Above
QUICK QUESTION Morgan is thinking about starting an exercise
program that will increase the strength in her arms. Which of these muscles could she potentially be working out?› Click the blue letter button next to the correct answer.
A
B
C
D
Biceps Femoris
Rectus Femoris
Deltoid
None of the Above
CORRECT ANSWER!
GOOD JOB!
You picked the:
Oops! Sorry!
That answer was incorrect!
› Try Again!
Oops! Sorry!
That answer was incorrect!
› Try Again!
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That answer was incorrect!
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QUICK QUESTION Robert wants to workout his gastrocnemius
muscles. What exercise could he do to help strengthen that muscle?› Click the blue letter button next to the correct
answer.
A
B
C
D
Lunges
Plank
Calf Raises
Close Grip Bench Press
CORRECT ANSWER!
GOOD JOB!
You picked the:
Oops! Sorry!
That answer was incorrect!
› Try Again!
Quick Question Mary wants to strengthen her core
muscles. What exercise would help her accomplish this?› Click the blue letter button next to the correct answer.
A
B
C
D
Bicep Curl
None of the Above
Plank
Walking Lunges
Quick Check
Deltoid
Biceps Brachii
Deltoid
Rectus Abdominus
Rectus Femoris External Oblique
Please use the word bank to type the correct name of the muscle inside the corresponding blank. After you type in your answers click the submit button.
Word Bank External Oblique Biceps Brachii Rectus Abdominus Deltoid Rectus Femoris
Submit
Quick Check
Triceps Brachii
Biceps Femoris Gastrocnemius
Deltoid
Please use the word bank to type the correct name of the muscle inside the corresponding blank. After you type in your answers click the submit button.
Word Bank Triceps Brachii Biceps Femoris Gastrocenmius Deltoid
Submit
Summary Video Please view video before going on to the next page
Final Question Please describe a proper workout from
warm-up to cool down.› Note: You only need to describe one workout and
the dominate muscle it works.› Minimum of six complete sentences.
Final Question: Answer Here is an example of what your answer should
have consisted of in the sentences you just typed.
› A proper workout begins with a warm-up. Do not stretch before you warm-up with some type of cardio exercise such as jogging or riding a stationary bike. After your warm-up you can start with a workout. For example you could do bicep curls to work your biceps brachii. After you have completed your workout make sure to properly cool down. Don’t just stop; you should walk around and let your heart rate decrease. Now is the time you can stretch out your muscles and check in with your body to see if you are sore or hurting anywhere. Take special note to keep an eye one any soreness/pain in your muscles.
CONGRATULATIONS
You completed this this instructional activity!
Awesome Job!
CORRECT ANSWER!
GOOD JOB!
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