Hkr1001

Resistance Training Prescription Assignment

This assignment is an individual project that you will work on during the semester. You will need to construct a 2 week training program for your needs or wishes. The program will include exercises, sets, repetitions, rest periods, and tempo. You also need to list flexibility, warm-up and cool-down exercises.

You must answer the following question and fill out the charts provided.

1) What are your Needs (i.e. strength training goals for the two weeks)

My fitness goals for the last two weeks were to increase my body’s muscular strength without losing flexibility. To get the maximum results I used a three day split program. This program allowed me to divide major muscle groups into three days of exercise; I then followed with a rest period. (Final 6 days excluded) This approach prevented me from overtraining certain muscle groups or under training others. By equally dividing muscle groups into days, I was able to build muscle evenly (Decreased risk of injury) across my entire body. The three days are comprised of: 1) chest, abdominals and triceps, 2) back, biceps and shoulders 3) legs and abdominals. I paid close attention in assuring I was performing exercises with a full range of motion (Maintains flexibility) and with proper form throughout these two weeks. To decrease my risk of injury, after every workout I followed my training with a series of flexibility exercises. My repetitions per set steadily dropped over the two weeks in all muscle groups, except calve and abs. In contrast, the weight I was lifting went up in everything except calve and abs. (Calve and abs are used so frequently on a daily basis that I trained them twice as often and with higher repetitions) Intensity started low and built steadily in all muscle groups to a final peak at the end of week 2. I built my program with a sprint, high intensity finish.

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