12-Week Strength and Flexibility Training Program for Optimal Fitness

Summary

The provided exercises guidelines are based on the recommended guidelines for fitness supported by American College of Sports Medicine (ACSM) And American Heart Association (AHA).
The strength training exercises in the exercise consist of using weight machines, free weights, or callisthenic exercises such as sit ups and pushups. These exercises build endurance and strength in the joints and muscles.
Flexibility exercises like stretching and yoga keep joints and muscles flexible and increase the range of movement of joint.

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Strength training exerices

• Perform a minimum of 6-10 different exercises that train the major group of muscles (legs, hips, abdomen, arms, back, shoulders and chest)
• Perform 2 sets of each exercise (a set is cluster of repetitions done without stopping)
• Perform 10-12 repetitions
• Work out 2 days per week
• Do the exercises across a full range of motion.

Flexibility training exercises

• Do flexibility exercises that ensures the major muscles are stretched
• Perform the exercises at a minimum of 2-3 days in a week
• Do stretches to a point of mild discomfort
• Hold every stretch 10-30 seconds and AVOID bouncing while in a stretch position
• Perform 3-4 repetitions for every stretch.

The suggested exercises will start slowly and increase gradually in duration, frequency and intensity.

12 Week Strength And Flexibility Training Program

Strength training exercises

Discussed are some of the workouts that will be performed to improve the strength and to tone the muscles. The exercises will be using the exercise tubing for resistance. The strength of the muscles will be helpful to Jane in her swimming sports. Therefore, major muscles will be trained to increase their strength.

1. Chest Press

Seated on a chair, the subject should place the tube around the back of the seated chair. Grasp the handles of the tube with hands at the mid chest height. The subject will press forward with the hands, while extending the arms and keeping the elbow bent slightly. The subject should sit upright and not round the shoulders and upper back. These exercises work on pectoralis major, biceps branchi and triceps branchi. Slowly return to the start position and make a repeat.

2. Lunge

Placing one foot on the tube and the other step behind, the subject will grasp the handles of the tube while bringing hands to shoulders. Bend the knee in the front so that the front leg is in a position of 90 degrees. Care should be observed so that the knee does not extend over the toes. Straighten the leg slowly and avoid locking the knees. These exercises work on pectoralis major, hamstrings, quadriceps, biceps branchi and triceps branchi. Return to the initial position and do it again.

3. Upright row

The subject will stand on the tube with the feet shoulder width apart. Grasping the handles of the tube facing her, pull up so that the elbows are in line with the shoulders, and the hands in front. Shoulders should stay down and relaxed. These exercises work on hip muscles, abdominals, pelvic girdle, biceps branchi and triceps branchi. Return to the starting position and repeat

4. Squat

Standing with the feet shoulder width apart and on the tube with both feet, the subject will grasp the handles of the tube and try to bring the hands to the shoulders. The subject should also lower the body slowly to a sitting position. Care should be taken to avoid extending the knees over the toes. These exercises work on calf, back muscles, hamstrings and hip muscles. Go back to the starting position and make a repeat.

5. Bicep Curl

The subject will stand on the tube with feet shoulder width apart. She will grasp the handles of the tube with the palms facing forward while keeping the elbows close to the body, and lifting the handles of the tube towards the shoulders. This works on biceps branchii. Slowly lower them and repeat.

6. Triceps kick back

The subject should stand on the feet with the feet shoulder width apart. Bend forward at the waist and the knees, and taking care to keep the back flat.arm should be kept close to the body, while pulling the elbow back so that the arm is parallel to the floor and bent at a 90 degree position. Extend slowly the lower arm behind so that the entire arm is straight. The upper arm or the shoulder should not be moved. This exercise works on triceps branchii and pectoralis major.Go back to the starting position and makes a repeat.

7. Abdominal crunches

The subject will lie on her back with the knees folded slightly and the feet firmly put on the floor. The lower back will be pressed into the floor with the hands behind the head. The shoulder blades will be lifting slowly off the floor. These exercises work on the abdominals and the lower back muscles. Go back to the starting and make a repeat.
This will be performed with 2 sets of 10-12 repetitions and a rest of 30-60 seconds between the sets.

Flexibility training exercises

The subject will be performing flexibility exercises before and after training session on the major muscles. Stretching before physical training assist in preparation of the muscles, after training prevent injury.
Warm up should be done before any of the stretches. These include running slowly or brisk walking for 5-10 minutes. Flexibility of the joints helps in correct execution of the swimming strokes in which Jane will participate. Flexibility will also help Jane stretch her muscles before swimming to avoid muscle pool and even muscle tear when swimming. The flexibility exercises include:
1. Forward lunges

The subject kneels on the left leg and positioning the right leg at a right angle forward, keeping the back straight, and lunge forward. The left groin should feel the stretch. The exercise stretches hamstrings and quadriceps muscles. The stretch should be held for 5 seconds, repeated 3-6 times and repeated also on the opposite leg.

2. Side lunges

Standing with legs apart, bend the left knee and leaning to the left. Back and right leg should be kept straight. The exercise stretches hamstrings and quadriceps muscles The stretch should be held for 5 seconds, repeated 3-6 times and also repeated on the opposite leg.
3. Cross over

Standing with the legs crossed; keep the feet close and legs straight.try touching the toes. The exercise stretches calf, Achillies tendon, gastrocnemius, hamstrings and quadriceps muscles. The stretch should be held for 5 seconds, repeated 3-6 times and also repeated on the opposite leg.

4. Standing quad stretch

Stand and supported by holding chair or wall while pulling the foot behind to the buttocks. The knees should be kept close. The exercise stretches the calf muscles and quadriceps muscles. The stretch should be held for 5 seconds, repeated 3-6 times and also repeated on the opposite leg.

5. Seat straddle lotus

The subject will sit down and place the feet soles together while dropping the knees towards the floor. The forearms should be positioned on the inside section of the knees while pushing the knees to the ground. The subject should then lean forward from around the hips. The exercise will stretch the hip, thigh and groin muscles. The stretch should be held for 5 seconds and repeated 3-6 times.

6. seat side straddle

The subject should sit with both legs spread, while placing both hands on the ankle or shin. Move the shin towards the knee while keeping straight the legs. The exercise will stretch the hamstrings muscles. The stretch should be held for 5 seconds, repeated 3-6 times and also repeated on the opposite leg.

7. Seat stretch

Sit with legs close together, hands on the ankles or shin, feet flexed. Bring forward the chin to the knees. Hold it for 5 minutes and repeat 3-6 times.

8. Knees to chest

The subject should lie on the back with the bent knees grasped at the top. Bring them forward towards the armpits and gently rocking. The exercises stretches the lower back muscles. The stretch should be held for 5 seconds, repeated 3-6 times.

Herman Bailey

With a student-centered approach, I create engaging and informative blog posts that tackle relevant topics for students. My content aims to equip students with the knowledge and tools they need to succeed academically and beyond.