FLVS HOPE

The participant’s that are enrolled in this class are considered in the “teen” category. They are quite healthy, ranging from slightly scrawny to mildly buff. The majority of them are capable of short bursts of activity, but lack in the endurance aspect. Their flexibility levels range from extremely poseable to a few who can’t even touch their toes.

Date # 1,2,
Date #3,4
Date #5,6,7

Flexibility Exercises
Muscle Stretched
# of Repetitions
Time
# of Repetitions
Time
# of Repetitions
Time

Example: Lying Quad Stretch
Quadriceps
2
20
2
20
2
20

Lying Quad Stretch
Quadriceps
4
20
6
25
8
30

Modified Hurdlers Stretch
Hamstrings
5
20
7 25
10
30

Upper Back & Torso Stretch
Trapezius
3 15 6
20
9
25

Calf Stretch
Gastrocnemius
4
20
6
25
8
30
30

Lower Back Stretch
Latisimus Dorsi 3 15
6
20
9
25

Chest/Bicep Stretch
Pectoralis/Biceps
2
30
4
30
6
30

Shoulder/Tricep Stretch
Trapezius/ Deltoids 3
30
5
30
7
30

Lying Abdominal Stretch
Abdominal
1
45
2
30
3
25

Date # 1,2
Date #3,4
Date #5,6,7
Muscular Exercises
Muscle Worked
# of Sets
# of Reps
Resistance
# of Sets
# of Reps
Resistance
# of Sets
# of Reps
Resistance
Example: Squats
Quadriceps
1
12
5 lb.
1
12
5 lb.
1
14
5 lb. squats
Quadriceps
1
12
7lbs 1
14
7 lbs
1
17
7 lbs Push ups
Pectoralis
2
10
(your own weight) 2
15
(your own weight)
3
20 your own weight)
Leg kickbacks
Hamstrings
3
5
(gravity)
5
5 (gravity)
7
5 (gravity)
Pull ups
Latisimus Dorsi
3
4
(your own weight)
4
4 (your own weight)
6
4 (your own weight) Calf raises
Gastrocnemius
2
15
(your own weight)
3
15
(your own weight)
4
15 (your own weight)
Modified dips
Triceps
1
12
(your own weight)
2
10
(your own weight)
3
10
(your own weight) Dead rows
Trapezius
2
10
7 lbs
2
12 7 lbs
3
10
8 lbs Dumbbell curls
Biceps
1
15
8 lbs
2
10 9 lbs
3
10
10 lbs Lateral raises
Deltoids
1
10
6 lbs
2
10
6 lbs
3
10
6 lbs crunches
Abdominal
1
45
(your own weight) 2
30
(your own weight)
3
40
(your own weight)

Muscular and Flexibility Training Principles Organizer Text Version

Specificity
Training should be designed to meet a specific need.
Increase Flexibility Example: Less trouble bending down while tying your shoelaces.
Increase Muscular Condition Example: Calf raises can help you reach for things for a longer period of time.
Progression
Training should start slowly and gradually.
Increase Flexibility Example: Start by holding a stretch for 8, then gradually add time as flexibility increases.
Increase Muscular Condition Example: Start with a 5 lbs dumbbell, then progress to one with a greater weight when you feel comfortable.
Overload
Training should require you to do more than you normally do.
Apply the principle of Overload by changing the Frequency, Intensity, Time and/or Type (FITT) of activity you perform:
Frequency: How often you perform the activity.
Increase Flexibility Example: Stretch more often and create sets so that you are rotating in between stretches.
Increase Muscular Condition Example: Also create sets and do more repetitions.
Intensity: How intensely you perform the activity.
Increase Flexibility Example: Stretch further; eg. Instead of just reaching for your toes, reach past your toes
Increase Muscular Condition Example: More weights and resistance
Time: The duration of your activity.
Increase Flexibility Example: Hold the stretches for a longer time.
Increase Muscular Condition Example: Hold your positions for longer.
Type: The type of activity you perform.
Increase Flexibility Example: Do different activities for the same muscle to increase variety.
Increase Muscular Condition Example: Do different activities for the same muscle to increase variety.

Reversibility
Training should continue or you will reverse your improvement.
Increase Flexibility Example: If you don’t stretch regularly, you may not be able do what regularly stretching allowed you to do.
Increase Muscular Condition Example: If you do not keep exercising your muscles, you may not be able to lift the heavy weights that you were once able to hold up.
Tedium
Training should include a variety of activities to avoid boredom.
Increase Flexibility Example: If you only do the same stretch every time, you may grow bored with the stretch and not pay attention to your position. Such things may cause severe damage to your body.
Increase Muscular Condition Example: If you do the same muscular conditioning routine every time, you may strain some muscles while not working other muscles. Also, you may get bored with your activities and your technique may get sloppy

You may want to warm up with a slight jog or stretch before starting some workouts, for starting off cold may cause injury. Also, be aware of your position while stretching and even during your muscular workouts. Eg, make sure that your back is straight and not hunched.

Some inexpensive equipment you may want to consider buying for these workouts are bars, dumbbells, a mat and resistance bands.

These are dumbbells. I would recommend you to get them in the weights that you need (costing around $20 for 2 or 3 dumbbells at Target). Or if that id too much for you, you can get an adjustable dumbbell that allows you to add disk weights.

You are more then welcome to use a pull up bar at a nearby park, but if you are unable to access one, these installable pull up bars ($20.99 on Amazon) are also very convenient.

These resistance bands are good and helpful during stretching. It will help you get more out of your stretches and help you hold them “better”. (These are $18.79 at Academy Sports.)

This cardio mat would be very helpful to stretch on, do crunches on and do various muscular exercises on. (This mat is $19.98 on Amazon.)

You can also use items around your house. Replace dumbbells with gallon jugs of water, use stair and steps as opposed to a step up stools, use chairs and stools to reach leverage on for certain stretches. These items are free and do the same things that the purchased equipment would do.