Maggie Bell

Rachel HaddadComprehensive Activity Program

April 2, 2015

Comprehensive Program

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Rachel Haddad: Main goals include learning the basic fundamentals of exercise in a gym setting. Learn new exercises and techniques to use when going to the gym on a regular basis. Small weekly goals include packing a bag for the night before and work on maintaining a set workout schedule throughout the week. Also, establish set times to go to the gym and work on prioritizing workouts into the busy school week! (use a planner or phone app)

Comprehensive Program

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RPE SCALE:

Picture GuideMuscular Fitness:

Dumbbell Bench Lunges

Dumbbell RowMedicine Ball Trunk Rotation

Comprehensive Program

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Picture GuideFlexibility:-Dynamic

-Static

Cardiorespiratory:Frequency- 2 times during the school week, once on the weekend (thurs-sun)Intensity- Using the RPE scale provided below, keep at moderate intensity (between 3-7)Time-Warm up: 5 min of dynamic stretching/ light 2 jogs around trackCardio: 15 min to begin/ increase 5 min every 2 weeksCool down/Stretch: 5 min (2 min jog/walk then static stretches)Type-Cross Country background: Start with running around the track, may switch for a treadmill ifthat’s preferred.

Muscular Fitness:Frequency- 2 days per weekIntensity- Try to stay at a constant 5-7 on the RPE scaleTime (Reps/Sets): 10 reps with 2 sets of each exerciseRest: 2 min between each exerciseType (as shown in pictures below): Dumbbell Bench, Single Arm Dumbbell Row, Dumbbell Front Squat, Lunge, Single-Leg Step Ups, Seated Medicine Ball Trunk Rotations, add the back extension as requested for your Erector Spinae.

Flexibility/Neuromotor:Frequency- 2 days a week for neuromotor, but use the flexibility for the warm-up(dynamic)/cool-down (static) on cardio days and muscle days= total of 4 days a week.Intensity/Time- based on how you feel, only stretch till you feel the resistence and tightness in your muscles (hold for 30 seconds)Type- Dynamic: Arm Swings & Shoulder Rugs, Leg Swings for the hips and glutes (all sides), Butt Kicks and High Knees on the track.Neuromotor: Seated balance exercise, standing one-leg balance exercise (eyes open/eyes closed), ankle-band shuffles, balance ball squats with low weight.Static (with resistance bands): Foot toe stretch, leg raises, Abductor & Adductors stretch, Quads & Glutes. To add some arm stretches do across the torso single arm holds,wall stretch and Hand/Bicep stretch

Arm Swings

Shoulder Shrugs

Leg Swings (use a wall or stable chair, use a large ROM)

Butt Kicks

High Knees

Foot/Ankle Stretch

Leg Raises

Abductor/Adductor

Quads & Glutes

Across Torso and Wall stretch for upper body *new

Biceps and forearm stretch *new

Comprehensive Program

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Picture GuideNeuromotor:

Abductor/Adductor

Biceps and forearm stretch *new

Seated balance exercise

Standing balance exercise one-leg (eyes open first set/ closed second set)

Moving balance exercise: ankle-band shuffles

Balance squats with low weight