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    We Are Trainers - Docx - 20241110 - 115147 - 0000 - Editado

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    We Are Trainers - Docx - 20241110 - 115147 - 0000 - Editado

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    fernando.dumitru27
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    Peneeeee

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    We are trainers.docx_20241110_115147_0000_editado

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    1 views4 pages

    We Are Trainers - Docx - 20241110 - 115147 - 0000 - Editado

    Uploaded by

    fernando.dumitru27
    Peneeeee

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    of 4

    IES ISABEL LA CATÓLICA - PHYSICAL EDUCATION DEPARTMENT - 2023-2024 – 2º ESO

    WE ARE TRAINERS
    ACTIVITY:
    You have to desing a full body workout training for your partner. The trainig has to include:

    1. Warm up.
    2. Full body circuit workout (speed, strength and resistance exercises, with and without material).

    You have to explain in detail:

    How to do the exercises (you must include at least eight exercises). Which physical fitness
    component are you working out. What part of the body is working.
    The time or number of reps (times that your partner has to do the same exercise),
    The rest between exercises and between laps.
    The number of laps.
    1. Stretches (flexibility). – (you must include at least eight stretches)
    WARM UP

    # T /R Name / Description

    1 Jumping Jacks Jumping jacks is an exercise by jumping with

    15 the legs wide open and jumping

    2
    10 Arm circles The arm circle excercise is moving the shoulders
    in circles doing it by 10 seconds

    3 Is a strenght warm up exercise which you lower the hips from a


    10 Squats
    standing position and going back up doing this by 10 reps

    4
    15 Mountain climbers The mountain climbers is a warm up exercise which
    you are imitating the movement of climbing a hill
    doing this by 15 seconds
    CIRCUIT TRAINING

    # Exercises: Rest between exercises: Rest between laps: # Laps:


    30 seconds 30 seconds
    # T /R PFC Body Part Name / Description

    1 Situps are classic abdominal exercises done by


    20 torso abdominals lying on your back and lifting your torso

    2 feet and Squat Squat Jumps. Stand with feet shoulder-width apart, trunk flexed

    15 trunk Jumps
    forward slightly with back straight in a neutral position and start
    jumping
    3 Push Push-ups are exercises to strengthen your arms and chest
    10 hands
    ups
    muscles. They are done by lying with your face towards the
    floor and pushing with your hands to raise your body

    4 hands A plank involves balancing on toes and forearms as you hold

    20 and feet Plank the rest of your body off the ground. Your spine is kept in a
    neutral position and your head, torso
    5
    10 feet burpee A burpee is essentially a two-part exercise: a pushup
    followed by a leap in the air. Doing several burpees in a row
    A lunge can refer to any position of the human body
    6
    15 legs lungee where one leg is positioned forward with knee bent
    and foot flat on the ground while the other leg is
    positioned behind
    7
    Sprint Sprint 20 meters and going as fast as you can go
    30 feet 20 meters only once and only one way
    8
    Sprint Run 40 meters as fast as you can and go
    30 feet 40 meters both ways
    *T/R: Time / Reps. *PFC: Physical Fitness Components.
    STRETCHES - FLEXIBILITY

    # T /R Name / Description

    1 The quad stretch targets the quadriceps


    10 muscles located at the front of the thigh
    2
    15 Standing Hamstring Stretch · Keeping your back straight, extend one
    leg out. · Bend from your hip joints to bring your chest toward your
    thigh
    3
    10 Starting position: Lie on your back with a targeted leg fall off the bed
    keep your hips up and level your back

    4
    10 Keep your upper body straight and legs apart. Then shift your weight in a
    slow lunge up the side over a bent knee

    5
    10 Bend your right leg and cross your right ankle over the left thigh
    Reclined pigeon. Starting on your back, bring one foot to the
    6
    10 opposite knee so that your leg is folded. Bring your hands
    behind your knee and gently pull
    7
    15 Seated forward bend is an intense stretch for the
    whole back of the body, from the heels to the crown
    of the head
    8
    10 If you're standing, keep your feet about hip-width apart.
    Raise one arm over your head, and then lean to the other
    side

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