Alexis Conte 11 th amp12 th Grade Physical Education Finding your way through the weight room Free Weights Machines Cardio Machines Elliptical Cardio Lower body Gluteus quadriceps hamstrings calves and anterior tibialis ID: 543270
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Becoming Fit
Alexis Conte11th&12th Grade Physical EducationSlide2
Finding your way through the weight room
Free WeightsMachinesCardio MachinesSlide3
Elliptical
CardioLower body: Gluteus, quadriceps, hamstrings, calves and anterior tibialisUpper body: Latissimus dorsi, pectorals, triceps, and bicepsLow ImpactSlide4
Treadmill
CardioLower body: quadriceps, hamstrings, gastrocnemius, hip flexorsAbdominalsHigh resistance builds stronger muscle
Walking at 3.5 mph can burn up to 314 calories per hour
Feeling that burnSlide5
Stationary Bike
CardioLow impact ideal for beginnersHamstrings, calves, hip flexors, quadriceps, core
IntervalsSlide6
Stairmaster
Cardio Works: Glutes, Hamstrings, Quads, CalvesDon’t lean on the handles
Skip a step Slide7
Row Machine Whole body workout machineWorks: Erector
Spinae, Gastrocnemius, Soleus, Hamstrings, Rhomboids, and Quadriceps Slide8
Triceps Exercises that work the TricepsBench Dips
Bench PressOverhead Tricep ExtensionSlide9
Biceps Exercises that work the biceps:Bicep Curls
Alternate Hammer CurlSlide10
BackExercises to workout the back:Deadlift
Close grip pull downSingle arm dumbbell Slide11
Chest Exercises to workout the chest:
Bench pressIncline dumbbell pressPec Deck MachineSlide12
ShoulderExercises to workout the shoulders:Side lateral raise
Dumbbell Shoulder PressFront Dumbbell Press Slide13
CoreSlide14
NutritionSlide15
Carbohydrates Sources of carbohydrates:Bagels
Bran Muffins Oatmeal Brown RiceWhole Grains Slide16
ProteinsSources of Protein:Eggs
NutsLean beefChicken Salmon Slide17
Fats
UNSATURATED: (good fats)AvocadoFish: Salmon, Tuna, Trout, and HerringNuts: Walnuts, Butternuts, and Sunflower SeedsOlive Oil SATURATED: (bad fats)Butter
Cheese
Coconut Oil
Fried FoodsSlide18
HydrationThings to consider:
How much water you should consume regularlyHow much sweat you produceThe best beverages to drink before, during, and after a workoutSlide19
BenefitsStay in Shape for sportsOverall Health
Feel better about yourselfSlide20
Where else to goRetro FitnessL.A Fitness
Planet FitnessYMCA