Wiki+Collaboration+3

February 5 - 12


 * STRENGTH TRAINING PROGRAMS**

In class on Thursday, February 5th, students split up into groups and collaboratively worked to create a strength training program specific to certain individuals or equipment availability. For this assignment, the group will post their program on this Wiki, and each individual will participate in their group's presentation on Tuesday, February 10th.


 * Wiki Instructions**
 * List Group Members - if you were absent, add your name to the group that you will contribute to
 * Fill out the information indicated on the table regarding your Exercise Program
 * Be sure to include at least one safety tip or different way to alter the difficulty/intensity of the exercise (for each exercise)
 * Include at least one link relevant to the exercise program


 * Presentation Instructions**
 * The group will demonstrate each of their prescribed exercises, each group member will participate. You can email each other on blackboard, and I will allow 5-10 minutes at the beginning of class to coordinate.
 * I will bring the equipment to class that I brought on Thursday, along with some extra handweights (10-lbs.), 2 flat weights, and 2 mats. Let me know ASAP if you want other equipment.


 * //IF YOU WERE ABSENT://**
 * //SIGN UP FOR A GROUP OF YOUR CHOICE, AND CONTRIBUTE AT __LEAST 2 EXERCISES__ AND __1 WEBLINK__ TO THE PROGRAM ON WIKI (YOU CAN ADD NEW EXERCISES TO MUSCLES ALREADY "WORKED"). YOU WILL PARTICIPATE IN THE PRESENTATION ON TUESDAY - EMAIL GROUP MEMBERS LISTED, AND YOU WILL MEET WITH THEM AT THE BEGINNING OF CLASS ON TUESDAY//**


 * Group 1: Body Weight Exercises**
 * Group members: Aly Bertagna, Emma Gibbens, Amanda Ramos, and Megan Treleaven**

arms back || a laundry basket full of clothes || 3 || 10 || Keep arms tight, slightly bend your knees. Make sure you have a comfortable weight or you can add other household items to add more weight. || You can add more weight by putting household items on your lap to increase difficulty. || glutes core || body weight || 3 || 30-60 sec || Stand in front of a wall and lean against it. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways. To add intensity, hold weights or squeeze a ball between the knees. || shoulders triceps || body weight || 3 || 10 || Keep your body straight. There are many different modifications to accommodate your fitness level. You can do them against the wall, on your knees, or put your legs on an incline for more difficulty. || To add more difficulty, hold milk jugs or any other household item. || The intensity is all from how high you raise your legs and arms. || quads hamstrings calves || body weight || 3 || 10 || Keep your back straight, don't let your knees pass your ankles, keep your abs tight. To add more difficulty, include weights. You can also work out your arms at the same time by doing presses or curls each time you go down. || hamstrings glutes calves || body weight || 3 || 10 || Keep your back straight, only go to a 90 degree angle, go slow. To add more difficulty, include weights. You can also work out your arms at the same time by doing presses or curls each time you go down. ||
 * Exercise Program:**
 * Exercise || Muscles || Resistance || Sets || Repetitions || Notes (safety, difficulty level) ||
 * Laundry lifts || shoulders
 * Rolling chair presses || biceps || body weight || 3 || 10 || Pull your self into the desk with straight arms.
 * Wall sits || quads
 * Push ups || chest
 * Calve raises || claves || body weight || 3 || 10 || Stand on an incline so that you heels are hanging off, raise onto your tippy toes then lower again.
 * Superman || lower back || body weight || 3 || 20-30 sec || Keep breathing.
 * Squats || glutes
 * Lunges || quads
 * Crunches || abs || body weight || 3 || 10 || Hold a book across your chest to add more difficulty. ||

Related links: http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm


 * Group 2: Resistance Bands**
 * Group members: Meg Schroeder, Nick Tadros, Eric Blazej, Jacquleen Ludwig,Meredith Blair, Stacy Sowa, Patrick Ruhl, Diondre Williams**

Bicep Curls Biceps || Resistance Your choice, the wider the stance the more resistance tight || Sets 2 set 2 || Repetitions 15 reps 15 || Notes (safety, difficulty level) Keep legs straight and keep a straight back! Keep your back Straight and legs about a foot apart || spread legs to point where the resistance band is streching. Take little steps to the left to maintain the stretch in the band then switch and take steps to the right. 1. Start by stepping on the resistance band with both feet shoulder width apart. 2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height. 3. Return to the starting position and repeat. || Glutes, Hamstrings, Calves || Resistance Band Risistance band || Walk or "inch" 30 yards 3 || 3X down and back 12 || Maintain a straight back and do not lower the band to around ankles, you will just cheat yourself! Make sure to keep your feet shoulder width apart. || Resistance Band Sit Ups- Tie Resistance band to object or have a partner hold the resistance band tight. Pull handles over head and proceed with regular sit up/ Hip Abductors and Adductors- Tie resistance band around ankles to desired tightness. Alternate lifting the right and left leg forward, backward, and laterally. Shoulder Press-Step on resistance band with both feet. While holding the resistance band handles, rasies arms so that hands are at shoulder level, palms facing outward. Proceed to extend both arms upward and repear Resistance Row- This can be done sitting or standing. If sitting, sit in pike position and wrap resistance band around feet to your desired resistance. Cross bands at feet and fully extend arms. Pull arms in while keeping elbows by side and keeping back straight. Repeat. || Deltoids Abs Abductors/Adductors Shoulders Back || Light Tight Desired resistance Moderate Tight || 2 3 3 3 2 || 15 20 12 10-12 12-15 || Make sure when you reach shoulder height there is hard enough resistance.Keep shoulders square ||
 * Exercise Program:**
 * Exercise
 * Cross-Body Bicep-**Place left foot on band and hold the handle in right hand. Begin the move with palm facing in and bend the elbow, curling hand up towards the shoulder, going across the body. || Muscles
 * "Inchers" wrap resistance band around middle of calf area,
 * Resistance Band Squats**
 * Tricep Extensions- tuck band from under feet and hold behind your shoulders. Fully extend band above head. || Triceps || Tight, Heavy || 2 || 15 || Keep elbows straight and in. Keep back straight ||
 * Resistance Pushups-place handles in each arm and place band on your back. Coming up from your regular pushup will now be working your chest harder due to the resistance. || Chest, Triceps || Tight || 3 || 15 || Make sure back is straight and hands are placed at shoulders width ||
 * Lateral Raises- tuck band under feet. Hold handles at sides and arms resting. Laterally raise arms to shoulder height.

http://www.sport-fitness-advisor.com/resistance-band-exercises.html

Related links: http://www.sport-fitness-advisor.com/resistance-band-exercises.html


 * Group 3: Time Saver Exercises**
 * Group members: Dan Ransom, Stephanie Ziomek, Megan Chappel, Teresa Altobelli, and Amanda Perez, Lisa Ware**

Overhead press || Muscles Biceps,deltoids, triceps || Resistance bar bell with 30lbs. for women, 50lbs. for men. || Sets 3 || Repetitions 8 || Notes (safety, difficulty level) Keep your back straight and focus on keeping good form. || Biceps || bar bell with 30lbs. for women, 50lbs. for men || 3 || 10 || Again, try to keep your back straight. || Biceps, Deltoids, Abs || bar bell (same applies as above) || 3 || 8 || Keep core tight and back straight. || Abs, Deltoids, Calves || body weight || 3 || 10 || This is a tough exercise but try to keep good form when doing push-ups. || Quads || one 5lb. weight || 3 || 5 to each side || Make sure to keep you arm straight. || (windshield wipers) || Gluteous maximus, abs, obliques || body wieght || 3 || 10 || Try to keep both sholders on the floor. || Pull ups work your glutes and your back muscle 8-10 at reps a time here is the proper way to do a pull up http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/#kipping Related links: http://www.youtube.com/watch?v=CzWTHe7NeRU http://www.realsimple.com/realsimple/package/0,21861,1168444-1576764-2,00.html
 * Exercise Program:**
 * Exercise
 * Standing Row || Triceps, Deltoids,
 * V-sits || Abs || body weight || 3 || 10 || Focus on keeping your abs tight. ||
 * Ab roller || Abs || body weight || 3 || 8 || Use your bar bell to grip and roll back and forth. ||
 * Overhead lunges || Quads, Triceps,
 * Burpee's || Quads, Biceps, Triceps,
 * Turkish get-ups || Biceps, Triceps, Abs,
 * Laterals
 * Dynamic Push Up || Arms, chest, abdominals, backs of thighs, and buttocks. || Exercise Ball || 2 || 15 || Lie on the ball. Place your hands on the floor in front of you, shoulder-distance apart. Bend both elbows into a push-up and raise your legs. Straighten your arms, then lower your legs, and push off with your arms until your feet touch the floor, toes turned out. ||
 * Supported Side Crunch || Abs and the shoulders || Exercise Ball || 2 || 15 || Kneel with your left side leaning against the ball. Straighten your right leg to the side, foot on the floor. Raise your left arm overhead and point your right arm straight out to the side. Bend to the right a few inches, right arm pointing toward the floor, then raise your torso slowly. End with your right arm up and your left pointing to the left. || Pilates, which works on your abs and your back supported link is this http://www.youtube.com/watch?v=6qBqptPNA7s do this for 10 minutes or so all you do is lie on the floor and extend your leg forward and den back.

ankle weights on and raise leg off the ground || Quads || appropriate level for person, probably between 0 (body weight) and 10 lbs || 3 sets || 10-15 || To modify this if the person is not strong enough just do the full movement with out the ankle weights. If you want to increase difficulty use heavier weight. || or bed rail, and with appropriate ankle weight, bring ankle as close to the butt as possible || Hamstrings || appropriate level for person, probably between 0 (body weight) and 10 lbs || 3 sets || 10-15 || If the person has an unsteady gait, be sure to have somebody standing next to them in case they become light-headed or are a fall risk || and place a med ball underneath one foot, and push down with leg || Glutes || med ball || 3 sets || 10-15 || Keep your back straight and stomach tight while pressing down. || the knees in a sitting position and squeeze || Adductors || med ball || 3 sets || 10-15 || Be sure to mantain good posture to get the full effect. || up alonside a wall, and have them push their leg out || Abductors || wall || 3 sets || 10-15 || To add resistence you could use a small medicine ball between your leg and the wall. || down on toes; when going down, drop heals below the step you're standing on || Calves || body weight or ankle weights appropriate level for person, probably between 0 (body weight) and 10 lbs || 3 sets || 10-15 || If person has unsteady gait or is a fall risk, have somebody stand directly behind or to the side || elbow || Triceps || appropriate level for person, probably between 0 (body weight, can of soup) and 10 lbs || 3 sets || 10-15 || Seated be sure to keep arm tight and work through the full range of motion. || while squeezing stomach muscles || Abdominals || body weight || 3 sets || 10-15 || Seated. Be sure to sit with good posture in an upright postition and tighten abs for the best effect. || above the head || Lats/Shoulders || appropriate level for person, probably between 0 (body weight) and 10 lbs || 3 sets || 10-15 || Seated for stabilty. Have a spotter in case they need help and they arent injured. || and push arms together || Chest || med ball || 3 sets || 10-15 || Seated for stablitly and be sure to keep elbows tight and straight to get the proper motion. ||
 * Group 4: Elderly/Disabled**
 * Group members: Kim Henson, Meghan Schmidt, Cherisse Wilson, Alexa Ingardona, Kelsie Griffin, Stephanie Estinero, Britta House**
 * Exercise Program:** ||  ||   ||   ||   ||   ||   ||
 * Sit on chair with appropriate
 * Stand up leaning against a chair
 * Sit upright in a chair or bedside,
 * Place med ball between legs at
 * In sitting position, line the person
 * Using a railed staircase, raise up and
 * Bicep curls || Biceps || weight appropriate for pt, anywhere between a can of soup and 10 lbs || 3 sets || 10-15 || Seated to avoid using lower body during the lift. Be sure to move the full range of motion and not to swing the arm back. ||
 * Start with arm at shoulder level, with appropriate weights, and bend and extend
 * Sit straight in chair, lift legs alternatively
 * Sit upright, and using a resistance ball, lean forwards and backwards alternatively || Spine || weight of med ball || 3 sets || 10-15 || Seated. If the person gets dizzy easily have them ||
 * Start with hands in center of chest, lifting the arms up and out from shoulder level to
 * center med ball in the center of the chest
 * < Stand behind table or chair with weight on ankle, lift one leg to side, 6-12 inches off the floor and back again. ||< Quads ||< appropriate level for person, probably between 0 (body weight) and 10 lbs. ||< 3 sets ||< 10-15 ||< If person is unsteady, have someone stand behind them ||
 * < Sit in chair with armnrest. Grasp arms of chair, push on armrest lifting body off chair. ||< Triceps ||< body weight ||< 3 sets ||< 10-15 ||< If person is not strong enough to hold their entire body weight they can come half way for a modified version. ||

Related links: http://weboflife.ksc.nasa.gov/exerciseandaging/chapter4_strength.html


 * Group 5: Training for Power**
 * Group members: Daniel Schuette, Luke Wasowski, Bobby Ruhaak**

Leg Extensions Lateral Raises Front Squat Shrugs Military Press Skull Crushers Bench Press || Glutes, Quads, Hamstrings, Calves Quads Shoulders Hamstrings, Quads, Glutes, Calves, Core Trapezius Deltoids Triceps Chest and Triceps || 125% of body weight Heavy Heavy Whatever is appropriate for the person. 50-75% of body weight Whatever is appropriate for the person. Roughly 50 lbs Varies by person || 3 3 3 3 3 3 3 3 || 8 10 10 6-8 10 8-10 10 8-10 || Keep your back straight, don't bend at the waist and always have a spotter. Make sure you stretch before doing this heavy lift Don't swing your arms; come to a complete stop with your arms after every repetition Grasp barbell from rack or clean barbell from floor with overhand open grip, slightly wider than shoulder width. Position chest high with the back arched. Place bar in front of neck or upper chest with elbows placed forward as high as possible. Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Grip about shoulder with apart with an overhand grip on the bar. Elevate shoulders as high as possible. Lower. Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. Press bar until arms are extended overhead. Lower to front of neck. Grasp curl bar with hands roughly 4 inches apart. Lie on back and hold bar straight above chest. Bending at the elbows, lower bar until hands reach your forehead. Extend back up to original position. For safety always use a spotter. Lie firmly on bench with feet flat on floor. Grasp bar slightly wider than shoulder width. Lift bar and lower to chest slightly below nipples. Push bar back up while exhaling until arms fully extended. For safety make sure to keep feet on floor, don't bend your back, and always use a spotter. ||
 * Exercise Program:**
 * Exercise || Muscles || Resistance || Sets || Repetitions || Notes (safety, difficulty level) ||
 * Squat

Related links: http://www.athleticadvisor.com/Weight_Room/bench_press.htm

Group 6: Free Weights
 * Group members:** Kelly Jansen, Jeff Jones, Lindsay Vickers, Elisabeth Shaffer, John Swengel & Lee Carr

Glutes Hamstrings Shoulders Back || 30 pounds || 3 || 10 || Keep back straight || Glutes Hamstrings || 30 pounds || 3 || 10 || Keep back straight || Obliques Shoulders || 15 (Girls) 20 (Guys) pounds || 3 || 10 || Keep core tight || Chest Biceps || 30 pounds || 3 || 10 || Keep back straight || Biceps || 10 (Girls) 15 (Guys) pounds || 3 || 10 || Keep back straight Keep arms level with shoulders || 30 (Guys) pounds || 3 || 10 || Exhale as you press the weight over your head Keep elbows tucked in; Don't over-extend || 30 (Guys) pounds || 3 || 10 || Don't swing arms to lift weights To increase difficulty: Do curls sitting in a chair || 20 (Guys) pounds || 3 || 10 || Keep back straight and pressed the seat || Esp Deltoids || 10 (Girls) 20 (Guys) pounds || 3 || 10 || Keep back straight and control movements, don't lock elbows. || 20 (Guys) pounds || 3 || 10 || Can alternate arms, both at same is more difficult. || Shoulders || 15 (Girls) 30 (Guys) pounds || 3 || 10 || Keep feet flat on the floor Increase weight || 25 (Guys) pounds || 3 || 10 || Keep back straight Pull shoulders up as high as possible ||
 * Exercise Program:**
 * Exercise || Muscles || Resistance || Sets || Repetitions || Notes (safety, difficulty level) ||
 * **Squats into Shoulder Press** || Quads
 * **Lunges** || Quads
 * **Helicopters** || Abs
 * **Bent-over Rows** || Back
 * **Flies** || Chest
 * **Sit-ups with weights** || Abs || 10 pounds || 3 || 10 || Keep weight at chest level ||
 * **Tricep Extensions** || Triceps || 15 (Girls)
 * **Bicep Curls** || Biceps || 10 (Girls)
 * **Seated Press** || Shoulders || 15 (Girls)
 * **Lateral Raises** || Shoulders
 * **Forward Arm Raises** || Shoulders || 10 (Girls)
 * **Flat Bench Press** || Chest
 * **Shrugs** || Shoulders || 15 (Girls)

Related links: ACSM Brochure Selecting and Effectively Using Free Weights (Click Hyperlink at Top), [|Fitness exercises - free hand weights] [|Here's a large list of dumbbell exercises you can do at home.]


 * Group 7: Stability Ball**
 * Group members: Brittany Hocking, Kelli Casey, Mike Hart, Pat Brayfield, Jordan Koziel**

- Pacing the stability ball against the wall. -Lean back into the ball with it positioned in the middle of your back. -Position your fee about shoulder distance apart. -Draw in your core and drop hips straight down until your hips knees and ankles are at a 90 degree angle || 3 || 12 -15 || Balance on the ball is going to take some getting used to but it is impotant to stay balanced making sure not to fall off. Be sure to place ball on a floor that is not going to cause you to slide around. -In one motion, fully extend your upper body reaching your arms straight out over your head with your hands in a neutral position for at least 1-3 seconds. || 3 || 12-15 ||  || -Place the ball under your heels with your legs fully extended. -Pull the ball in with your heels as you do this you should raise your hips (all in a continous motion), making sure to contract your gluts. || 3 || 12-15 || To change difficulty of this exercise you can change your hand positions or use one foot instead of two,leaving one foot slightly lifted. || While sitting on the stability ball, feet flat on the ground, life the weight into a bicep curl. || 3 || 12-15 ||  || - Your hands should be shoulder distance apart. -Place your feet on the ball - Lower your chest to the floor -When your chesst is close to the floor push yourself back up. || 3 || 12-15 || Do not let your back arch or your hips sag towards the floor. To increase or decrease the difficulty of this exercise you can change the position of your feet on the ball. Changing which part of the ball is resting on the ball. || -Put your hands either across your chest or on behind your head. -Draw in your core, with your glutes contracted. -Lower under control and repeat. || 3 || 12-15 || If you put your hands behind your head try not to pull on your neck when you come up. The more surface of your back is on the ball at the top position the easier the motion is. || -Your feet should be fully extended behind you. -Put your hands behind your head. -Slowly extend your shoulders up towards the ceiling. -Make sure you maintain a drawn in core. || 3 || 12-15 ||  ||
 * Exercise Program:**
 * Exercise || Muscles || Resistance/ How to... || Sets || Repetitions || Notes (safety, difficulty level) ||
 * Stability Ball Squats || Quads || Start:
 * You can increase the difficulty by adding weights to an arm raise. ||
 * Superman || Gluts || -Lay over the ball in a relaxed position and extend your legs straight so the balls of your feet remain on the ground to stabilize your body.
 * Stability Ball Hamstring Curls || Hamstrings || -Lie on the floor with your hands down by your side
 * Calve Raises || Calves || While holding the ball out in front of you slightly lift onto your toes doing a calve raise. || 3 || 12-15 ||  ||
 * Bicep Curls || Biceps || **EXTRAS:** For this exercise you will need to grab your desireable weight
 * Stability Ball Push-ups || Triceps and Chest || -Assume the push-up position.
 * Stability Ball Crunches || Rectus Abdominus || - Lie face up on top of the stability ball with your back completely supported.
 * || Lats || -Lay on your back and raise weight from above your head || 3 || 12-15 ||  ||
 * Stability Ball Shoulder Raise || Shoulders || Lift ball in front of you and then above your head || 3 || 12-15 ||  ||
 * Stability Ball Back Crunch || Lower Back || -Lie your chest on top of a stability ball.

Related links:[|How to do a correct abdominal crunch with the stability ball]


 * Group 8: Endurance Athletes**
 * Group members: Beth Harroun, Anne Simpson, Kalli Monestero, Emily Hinderer**

Chest, Shoulders, Biceps ||  || 2-3 || 10-12 || If this is too difficult to do with a normal push-up, modified push-ups may be subsituted. Safety - Keep your back straight and have a good form when you complete the push-up. ||
 * Exercise Program:**
 * Exercise || Muscles || Resistance || Sets || Repetitions || Notes (safety, difficulty level) ||
 * Burpies || Calves, Glutes, Hamstring, Quads
 * Power Squats || Quads, Glutes, Hamstring, Calves ||  || 2-3 || 10-12 || Make it Harder - Keep your knees behind your toes when you squat, add more jumps in between the squats. ||
 * Resistant Band Walking || Abductors and Adductors ||  || 2-3 || 10-12 || Make it Harder - Use a higher resistance band ||
 * Back Extensions || Erector Spinae ||  || 2 || 25 || Make it Harder - Either keep your hands behind your head or hold weights to your chest ||
 * Lunges || Quads, Hamstrings, Calves, Glutes ||  || 2-3 || 10-15 || Make it Harder - Use a heavier weight and be sure to do a deep lunge. ||
 * Woodchops || Lats, abs, triceps, biceps ||  || 2-3 || 8-10 || Make it Harder - Use a heavier weight ||

Related links: http://www.youtube.com/watch?v=m3gHqhgwKQ0 This link gives a video discription of a burpie and how to properly preform it.