click here to go to next page kayla ennen 11/28/12

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!

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CORRECT ANSWER!

GOOD JOB!

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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!

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CORRECT ANSWER!

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› You should not start your warm up by stretching. Stretching cold muscles might cause you to injure a muscle.

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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!

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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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