Assignment 4 - Resistance Programme Rubric

The assignment provides a resistance training program with four benefits of resistance training explained, including prevention of chronic lifestyle diseases and early death, reduced risk for injury, core strength importance, and reduced risk for osteoporosis. The program includes three sessions planned for one week, each with a warm-up, main part, and cool-down, targeting different areas of the body such as core, chest, shoulders, legs, arms, and back.

Rubric
PHED 1111 (Physical Education 1)
Assignment 2 – 1 Week Resistance Programme 15%
Section: 110 ID: 200600075
Date/Time: May 7, 2015 Name: Majed Almulei
Assignment 4 – Resistance Programme Rubric (15%)
Assessment Criteria
Scored
Marks
Possible
Marks
Stated and explained 4 benefits of resistance training;
approximately 16 sentences.
2.0
At least 3 sessions planned for 1 week. Sessions have a
good structure: warm-up, main part and cool-down.
3.0
Stretches in respective sessions match resistance exercises
in the main part.
3.0
There are two different areas of the body trained in each
session and exercises are correctly planned to train chosen
muscles.
3.0
Stated and explained two key features of the programme 2.0
Punctuation and spelling and capitalization are correct, words
are well chosen, writer uses own words, use of headings,
topic sentences, third person, full sentences, follows
guidelines, the first page of the work is the rubric with all
required data, the work is stapled;
2.0
Total 15.0

PHED 1111
(Physical Education 1)
Section:
Assignment 1 - 1 Week Resistance Programme
Student Name: Majed Almulehi
Student ID: 200600075
Student Major: Finance
_____________________________________________________________________
Lecturer: Mr. Adam Wroblewski
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Introduction
Good muscle fitness helps prevent chronic lifestyle diseases and early death
Late physical movement proposals have set impressive accentuation on muscle wellness
works out. Both the ACSM/ AHA and DHHS rules demonstrate that muscle wellness
activities help in unending infection aversion.
Good muscle fitness is associated with reduced risk for injury
Individuals with great muscle wellness are more averse to endure joint wounds than those
with poor muscle wellness. Frail muscles are more like to be automatically overstretched
than solid muscles.
Core strength is an important health parameter.
Center quality alludes to quality of the stomach, paraspinal (back), and gluteal muscles.
Center quality contributes most straightforwardly to wellbeing by enhancing stance and
diminishing danger of back torment and wounds.
Resistance exercise is associated with reduced risk for osteoporosis.
Resistance activity gives positive weight on the bones. Together with great eating routine,
including satisfactory calcium allow, this weight on the bones diminishes the danger for
osteoporosis. Confirmation recommends that youngsters who do resistance activities build
up a high bone thickness. When they develop more established they have this calcium
financial balance and their bones will stay stronger for a more drawn out time.
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Muscular Strength/Endurance Training – Session 1 Sunday
Warm up:
CV machine: Treadmill 35-40 minutes
Initial stretch: Deep buttock stretch 2-4 minutes
Main part:
Area of the body 1: Core
Name of exercise 1: Crunch ( Curl-Up )
Name of the exercised muscle: Internal abdominal oblique, external abdominal oblique,
and rectus abdominis
Name of the exercise 2: Crunch with Twist ( on Bench )
Name of exercised muscle: Internal oblique and external oblique
Area of the body 2: Chest
Name of the exercise 1: Bench Press
:
Name of the exercised muscle: Pectoralis Major
Name of the exercise 2: Chest Press
Name of the exercised muscle: Pectoralis Major
Cool down:
CV machine: Cross trainer for 5-10 minutes
Final stretch: Pectoral Stretch for 2- 4 minutes
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Muscular Strength/Endurance Training – Session 2 Monday
Warm up:
CV machine: Rowing machine ( 20-30 minutes)
Initial stretch: Overhead arm stretch 2-4 minutes
Main part:
Area of the body 1: Shoulders
Name of exercise 1: Overhead Press
Name of the exercised muscle: Deltoid
Name of the exercise 2: Lat Pull Down
Name of exercised muscle: Middle trapezius, and Rhomboid minor
Area of the body 2: Legs
Name of the exercise 1: Alternate Leg Kneel
:
Name of the exercised muscle: Rectus femoris, Gluteus maximus, Biceps femoris
Name of the exercise 2: Side Leg Raises
Name of the exercised muscle: Gluteus medius and Tensor fasciae latae
Cool down:
CV machine: Stationary bike ( 5 minutes )
Final stretch: Forearm stretch for 2-4 minutes
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Muscular Strength/Endurance Training – Session 3 Tuesday
Warm up:
CV machine: Treadmill( 20-30 minutes)
Initial stretch: Chin Tuck 2-4 minutes
Main part:
Area of the body 1: Arms
Name of exercise 1: Biceps Curl
Name of the exercised muscle: Biceps Brachi
Name of the exercise 2: Triceps Curl
Name of exercised muscle: Triceps Brachi
Area of the body 2: Back
Name of the exercise 1: Trunk Lift
:
Name of the exercised muscle: Back Extensors
Name of the exercise 2: Modified Pull- Ups
Name of the exercised muscle: Trapezius, Rhomboids and Laissimus Dorsi
Cool down:
CV machine: Rowing machine ( 5 minutes )
Final stretch: Trunk Twist for 2-4 minutes
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Summary
Utilizing this project can get you into shape faster and that, as well as it can
help your reasoning systems on the grounds that activities enhance the brain,
and lessen illnesses. Working out and practicing is critical.
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