The number one goal for a physical education student is to find an activity that they can enjoy and stay active for a long time. Being physically active during a pandemic has some difficulties, especially as the the weather turns colder. These learning goals will help a high school student be able to stay physically active even under a stay-at-home order, while under isolation, or under quarantine:

1. Identify muslces of the upper body
2. Identify muscles of the core
3. Identify muscles of the lower body
4. Perform correct exercies for specific muscle groups
5. Perform cardiovascular exercises
6. Create goals for their individual exercise plans
7. Create an individualized exercise plan.

Module Duration: 10 days (5-10 hours). This is designed to work for 30 minutes of learning per day.

Before we begin, Please fill out this Pre-Survey.

There are over 600 muscles in the human body. We will focus on the major muscles groups and how to isolate those muscles for both exercises with equipment and exercises without equipment. We will have a peer review project that has you create an exercise program for youself that has exercises in it that isolates different muslce groups. Some muscles are a lot harder to isolate than others without equipment. Please refer to Figure 1 below to reference the muscles group we are referring to.

Figure 1:

doctorlib. (2020). Figure 3.4 Major muscles of the upper extremities: (a) front view; (b) back view. Deeper muscles are shown o...: Human body anatomy, Body anatomy, Muscle anatomy. Pinterest. https://www.pinterest.com/pin/684336105848006344/.

The main muscle groups we will be talking about are the Pectoralis Major, Trapezius, Biceps Brachii, Deltoid, Triceps Brachii, and Latissimus Dorsi.

Pectoralis Major

The pectoralis major is the big chest muscles. This is one of the easiest muscles to isolate without using any equipment. Pushups are probably the easiest exercies to do to isolate the pectoralis major.

BullyJuice. (2019, June 14). 5 MINUTE CHEST WORKOUT(NO EQUIPMENT). YouTube. https://www.youtube.com/watch?v=_q_-adYzkh0.

Although Push-Ups themselves can get repetitive, adding a variety of different types can keep you motivated. The wider the push-up the more isolated the pectoralis is. The narrower the push-up the more tricep brachii is isolated. Here is a list of exercises for the pectoralis major if weight lifting equipment is available.

Trapezius

The trapezius is the large neck muscle that runs down the middle of your back, It is another very easy muscle to isolate with different exercises. Shoulder shrugs (brining your shoulders up towards your ears) are very popular to work your trapezius. This video has some unique ways to work your trapezius with just your body weight

Anabolic Aliens. (2017, October 21). Intense 5 Minute At Home Trap Workout. YouTube. https://www.youtube.com/watch?v=Z4aPEhwvLWk.

Shrugs can also be added to then end of other exercises like deadlifts or any pulling exercise. Here is a list of exercises to engage the trapezius if weight lifting equipment is available.

Biceps Brachii

The biceps bracii is the muscle on the anterior(front) of your upper arm. This muscle is best isolated when doing bicep curls. This can be challenging as dumbbells or dumbbells are not regularly available in most households. You can find some other household item to use as resistance (weight) or use some exercises in the video below:

Anabolic Aliens. (2018, February 12). Intense 5 Minute At Home Bicep Workout #2. YouTube. https://www.youtube.com/watch?v=u7MVeTlDX9A.

The biceps brachii are involved in most pulling exercises or any activity that requires pulling. You can isolate the biceps more by facing your palms toward you when doing an exercies. So if doing pull ups you can face your palms of your hands toward you changing the exercise to a chin-up and isolating the biceps brachii. You can also use this list of exercises if you have access to weight lifting equipment at home.

Deltoid

The deltoid is your big shoulder muscle. It has 3 distict parts that have different exercises to work them. There is an anterior(front), intermediate (middle), and posterior(back). One common exercise that is done for the deltoid is front raises. This only works the anterior portion. The best deltoid exercise are ones that hit all three parts of the deltoid. This list of exercises including the Callahan and Arnold presses hit all three parts of the deltoid. This video has some great examples of deltoid exercises that can be done without weightlifting equipment:

BullyJuice. (2019, June 28). 5 MINUTE SHOULDER WORKOUT(NO EQUIPMENT). YouTube. https://www.youtube.com/watch?v=qroFxwXf1EI.

Triceps Bracii

The triceps bracii is the muscle on the posterior(back) of the upper arm. This muscle is best isolated when doing close grip push ups or tricep dips. Many tricep exercises can be dones without any equipment as seen in this video: 

Ashton Fitness. (2020, March 28). 8 Home Tricep Exercises for Beginners — NO EQUIPMENT (Workout Routine). YouTube. https://www.youtube.com/watch?v=u-mMw9T4Ywg.

The triceps bracii is involved in pushing exercises or any activity that involves pushing. You can isolate your triceps brachii more with a push- up or bench by bringing your hands closer together. Here is a list of exercises for your triceps brachii that can be done if weight lifting equipment is available.

Latissimus Dorsi

Your latissimus dorsi is your big back muscle. It is one muscle that can be very difficult to isolate without any equipment. One of the most common exercises used to isolate the latissimus dorsi is pull-ups or lat pull-downs, but both are with equipment. The video below shows some exercises that can be done without equipment:

ATHLEAN-X. (2016, February 25). Bodyweight Back Workout (NO PULLUP BAR!). YouTube. https://www.youtube.com/watch?v=mjnseqLiVXM.

The latissimus dorsi, like the biceps brachii, is utilized in pulling exercies or activities. When doing pulling exercises, keeping your palms facing away will help isolate the latissimus dorsi more. This list of exercises can be done if weight lifting equipment is available.

Comment: Pick a muscle we covered, and then using research and/or use creativity to find a common household item that can be used to give resistance to isolate that muscle or create a modification to the exercise that can be done to make the exercise easier accessible for all ability levels.

Update: Pick a muscle we covered. Create or find 3 new exercises for that muscle, that were not covered, that you can do to work that specific muscle. Explain how to do each exercise. 

Most people think of your core as the front of your abdomen. In reality your core muscles are the muscles surrounding your midsection of your body. We will use Figure 2  to locate and identify the muscles we will be isolating of our core:

Figure 2

Stover, M. (2017, April 19). What Is My Core, and Why Is Core Strength Important? Core Connection Studios. https://www.pilateshelena.com/2017/04/18/core-core-strength-important-2/.

The main muscles we will be focusing on for the core are the rectus abdominis, internal/external obliques and the erector spinae (spinal erectors). These three muscles are the main muscles that surround your midsection. The core is extremely easy to isolate without equipment and the core should be constracted to keep a good posture during all other full body exercises.

Rectus Abdominis

The rectus abdominis is the muslce refered to as abs or the muscle that shows a "six pack". Some of the most common exercises for the rectus abdominis are the plank, crunches, and sit-ups. These are all great exercises but it is important to mix it up as to not get bored or burnt out doing the same exercises. This video shows some different exercises to isolate your rectus abdominis: 

Livestrong.com. (2010, March 10). Ab Exercises : Rectus Abdominal Exercises. YouTube. https://www.youtube.com/watch?v=mL7OkW1WkOk.

Although many exercises can be done without weight lifting equipment, here is a list of exercises that can we done with weight lifting equipment. 

Internal/External Obliques

The obliques are the core muscles around the sides of your midsection. One of the common exercises that can be done for isolating the obliques is russian twists. Anything involving a twisting motion of your midsection or bending to your sides would be working your obliques. This video shows some exercises that can isolate your obliques: 

Wilson, F. (2019, April 11). 7 MIN LEGENDARY OBLIQUES (NO EQUIPMENT BODYWEIGHT WORKOUT!). YouTube. https://www.youtube.com/watch?v=E6IrIPnzsKE.

Your obliques can also be isolated while using weight lifting equipment. Here is a list of exercises that can be done with weight lifting equipment

Erector Spinae

The Erector Spinae(Spinal Erectors) are your lower back muscles of your core. One of the most common exercises is the superman or rocketman. The erector spinae are isolated when their is extension at the hip. For example, the erector spinae is engage when standing up from a bent over position. This video shows some great examples of how to isolate the erector spinae muscles:

AdventurousBabes. (2013, March 1). Stronger to the Core - Exercises for a Stronger Core Erector Spinae (Back) Part 2 of 2. YouTube. https://www.youtube.com/watch?v=qVVcQxYAQCY&t=1s.

The erector spinae muslces are often forgotten by many people leading to some lower back problems. It is crucial to remember that your core is just not on the front and sides or your midsection, but also you lower back. Here is a list of exercises that can be done if weight lifting equipment is available.

Comment: Pick a muscle we covered, and then using research and/or use creativity to find a common household item that can be used to give resistance to isolate that muscle  create a modification to the exercise that can be done to make the exercise easier accessible for all ability levels.

Update: Pick a muscle we covered. Create or find 3 new exercises for that muscle, that were not covered, that you can do to work that specific muscle. Explain how to do each exercise. Reflect on how you felt after doing the exercises. Were they challenging enough? Could they be done by multiple ability levels?

The lower body is also important. Keeping a good balanced lower body will help a person stay active and moving for a longer healthy life. We will use Figure 3 to locate and identify the muscles of the lower body:

Figure 3

doctorlib. (2020). Pilates Anatomy. Muscles, Movement Analysis, and Mat Work - Pilates Anatomy. https://doctorlib.info/yoga/pilates/4.html.

The main muscle groups we will focus on will be the quadriceps, iliopsoas, gluteus maximus, hamstrings, and gastrocnemius. Although it is difficult to isolate the individual muscles in some of these muscle groups, it is possible to isolate the muscle groups as a group of muscles.

Quadriceps

The Quadriceps are the group of four muscles on the anterior(front) of your thigh. The muscle names are the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. One of the most common exercises to completely isolate the quadriceps muscles are leg extensions, or extending your leg from a bent knee with resistance. The quadriceps are also used in squats and lunges. This video shows some exercises that can be done at home for the quadriceps: 

Ford, E. (2020, July 2). 10 MIN AT HOME QUAD WORKOUT | no jumping, no equipment. YouTube. https://www.youtube.com/watch?v=C5aHk9mrLv8.

There are also many exercises that can isolate the quadriceps using weightlifting equipment. Here is a list of exercises.

Iliopsoas

The iliopsoas (hip flexors) are the muscles that are at your hips. There are two muscles that make up your iliopsoas, the psoas major and the iliacus. The hips and the muscles around the hips are important to keep range of motion so that mobility can continue. One common exercise to isolate the iliopsoas is leg raises. It is also just as important to stretch the iliopsoas using the hip flexor stretch. This video will show some exercies to do to isolate by stretching and strengthening the iliopsoas:

Bob & Brad. (2017, April 21). Psoas Muscle: Is Yours Tight? Weak? How to Tell. Stretch. Strengthen. YouTube. https://www.youtube.com/watch?v=Agc2mOW4p1U.

Although there are not many heavy weight exercises to strengthen the iliopsoas, here is a list of exercises that can be done to strengthen the hip flexors with weight lifting equment.

Gluteus Maximus

The gluteus maximus is the major muscle of your backside(butt muscle). There are many lower body exercises that work your gluteus maximus. One of the most commonly used exercises is the squat. There are many exercises that can be done at home to work your gluteus maximus.

Humiston, R. (2020, March 29). Grow Your Glutes AT HOME (NO EQUIPMENT!!). YouTube. https://www.youtube.com/watch?v=s0hhdUobjO0&t=138s.

The gluteus maximus is one of the biggest muscles in the body so using weight is important for strengthening the muscle. Here is a list of exercises that can be done with weight lifting equipment to isolate the gluteus maximus muscle.

Hamstrings

The hamstrings are a group of 3 muscles on the posterior(back) of your thigh. The 3 muscles are the biceps femoris, semitendinosus, and semimembranosus. One of the main exercises that are used to isolate the hamstings are hamsting curls, or bending your knee with resistance. The hamstrings are also used in deadlifts. This video shows some hamstring exercises that can be done at home: 

Criticalbench. (2017, August 11). Best Hamstring Exercises with NO Equipment. YouTube. https://www.youtube.com/watch?v=Sk5F4EIebHs.

The hamstrings are sometimes forgotten and it is important to add exercises into your normal workout routine to strengthen them to prevent injury. Here is a list of exercises that can be done if weight lifting equipment is available. 

Gastrocnemius

The gastrocnemius is the major muscle on the posterior(back) of the lower leg, also known as the calf muscle. One of the most common exercises that can be done to isolate the gastrocnemius is calf raises. Many calf exercises can be done at home without any equipment as shown in this video: 

eHowFitness. (2013, August 24). Top 5 Calf Exercises Without Weights : Exercises to Build & Tone Muscle. YouTube. https://www.youtube.com/watch?v=YHZ8297TwUs.

There are also many exercises that can be done to strengthen the gastrocnemius if weight lifting equipment is available. Here is a list of exercises.

Comment: Pick a muscle we covered, and then using research and/or use creativity to find a common household item that can be used to give resistance to isolate that muscle or create a modification to the exercise that can be done to make the exercise easier accessible for all ability levels.

Update: Pick a muscle we covered. Create or find 3 new exercises for that muscle, that were not covered, that you can do to work that specific muscle. Explain how to do each exercise. Reflect on how you felt after doing the exercises. Were they challenging enough? Could they be done by multiple ability levels?

Cardiovascular exercises are also crucial to add into all exercise plans. Cardiovascular exercises are exercises that raise your heart rate and keep you heart rate in your target heart rate zone. Here is a chart of how to find your target heart rate. 

American Heart Association. (2015, January 4). Target Heart Rates Chart. www.heart.org. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates.

The American Heart Association recommends 150 minutes of moderate aerobic activity per week for adults and at least 60 minutes per day for children (American Heart Association, 2018). Getting your heart rate up to your target heart rate zone can be as easy as working your bigger muscle groups to get the heart pumping or including faster paced activities in your exercises routine. One exercise that is common to increase your heart rate in a smaller space is jumping jacks because they can be done at your own pace and do not require much space.

MadFit. (2019, June 8). 10 MIN CARDIO WORKOUT AT HOME (Equipment Free). YouTube. https://www.youtube.com/watch?v=sjmsApWcyCU.

Cardiovascular exercises can be done anywhere. It does not have to be running, jogging, brisk walking, biking or swimming. You also do not need a stationary bike, elliptical, or treadmill at home to get cardiovascular exercises in your workout routine.

Comment: Think of some easy ways to keep track of your heart rate to be sure you are not above or below your target heart rate or create a modification to an exercise that can be done to make the exercise easier accessible for all ability levels.

Update: Research and find a cardiovascular based routine that you would be interested in at home. Explain the basis of it and describe what is involved in the exercise. For example: Insanity by Shaun T. Try the exercise and reflect on how you felt after doing the exercises. Were they challenging enough? Could they be done by multiple ability levels?

It is extremely important to set some goals for your exercise program. In order to provide the best individual plan for yourself, you need to ask the question "What do I want to accomplish with this exercises program?" You can design your program to lose weight, tone up/build endurance, or to build muscle/strength. There may be a situation where you may decide to make a hybrid workout where you want to build strength with your lower body and build endurance with the upper body. You should also take into account how often you will be working out. Will you be going 3, 4, 5, or 6 days a week. Here is how you should develop your exercises plan depending on the goals you have for it.

Losing weight

MORE CARDIO

The main goal for losing weight is to burn more calories than you consume. The best way to burn more calories than you consume is to add more cardiovascular exercises to your routine. What you eat is just as important as working out. You should add 5 days a week of cardiovascular exercises to your routine. Within those 5 days there should be 4 days of body weight exercises. You can choose to do 4 days of total body exercises or choose to do 2 days of upper body and 2 days of lower body exercises.

Tone Up/ Build Endurance

LOW WEIGHT- HIGH REPS

Toning up sometimes refered to tightening up areas and building endurance are closely related. The goals for the exercise plans will be very similar. It is important to give your muscles rest time. With this exercise you can choose to do 3, 4, 5, or 6 days a week. The rule for building endurance or toning up is to have low weight and high repetitions. Repetitions are how many times you do the exercises without stopping. Sets on the other hand are how many times you will repeat a number of repetitions in a workout. So if you see 3 x 15 in a workout you would do 3 sets of 15 repetitions, or do 15 of that exercise, take a break, do another 15, take another break, and then do another 15 to complete the 3 sets of 15. To build endurance you should have about 15-20 reps per set. The weight should be challenging enough that you can barely get to the last rep, but easy enough that you can complete the full set. If you are going 3 days a week you can choose to do a full body endurance workout each of those days. If you are going 4 or 6 you can choose to do half the days as lower body and half the days of upper body but never back to back days of the same part of the body as the muscles need time to rest and repair. For 5 days you can choose to do 2 days of upper body and 2 days of lower body and a day of full body if you choose to. It is important to even out your workouts and not lose balance as balance is key in keeping a healthy body.

Build Muscle/Strength

HIGH WEIGHT- LOW REPS

Building muscle and strength is a little different than the other goals. The goal is to usually gain some weight, or lean muscle, as muscle weighs more than fat. The object here is to build a program with higher weight with less reps. The reps will usually be around 6-10 reps to be considered strength building. It is important to get a good baseline for each exercises also so you can lift at percentages of your max. and then continue to test you max throughout your weightlifting program. A good starting point would be getting a 1 rep max for each exercise you plan on doing. Once you start the planning the workout you can then  decide what percentage of your max you want to lift at. A good starting point would be 3 sets of 10 at 75% of your max, or 3x10 at 75%. It is also important to decide how many days a week you will lift. It is even more important to give rest to muscle groups so they have time to recover. If you go 3 days a week you can choose these options:

• Day 1: Upper Body, Day 2: Lower Body, Day 3: Full Body
• Day 1: Upper Body Push Day, Day 2: Upper Body Pull Day, Day 3: Lower Body
• Day 1: Full Body, Day 2: Full Body, Day 3: Full Body

We just need to remember to keep a balanced workout schedule. You can take a rest day in between each workout or do your workouts in the middle of the week. If you choose the 3rd option you should have at least one day of rest in between the workouts.

If you choose to lift 4 days you can have these options:

• Day 1: Upper Body, Day 2: Lower Body, Day 3: Upper Body, Day 4: Lower Body
• Day 1: Upper Body Push Day, Day 2: Upper Body Pull Day,  Day 3: Lower Body,         Day 4: Full Body

If you choose to do 5 days you can add a full day related to cardio and core, if not you should add those into your other workouts during the week.

You can also make a hybrid of any of these type of exercise goals. This exercise plan will be unique to your goals. 

Comment: As these are just examples of what to do with your exercise programs, discuss some creative ideas to plan your workouts so that the exercise program can work even better for everyone

Update: Find an exercise program that follows these principles of exercise. Share and explain what the program is.

The full purpose of this module is for you to be able to create your own individual exercise plan that goes with the goals you have for yourself. This is where you will actually make your exercise plan. Using this rubric, develop your exercise plan. You can use any template you want to create your exercises. You can use this template as a default if you can not find one you like.

Within this project here are the things that must be done to receive full credit:

• Determine how many days you will do this exercise program (at least 3 days per week)
• Each day must be at least 30 minutes of exercise for the exercise program
• You must create a Flipgrid and explain and demonstrate 3 of the exercises you are adding in your own program.
• You must share your first draft with 3 other students for peer review for the project.

You can use this video for an introduction on how to use FlipGrid:

Parkwood, K. (2020, March 29). How to Record Flipgrid Video - Student Version. YouTube. https://www.youtube.com/watch?v=BKreVeUMGp4.

Once your project is reviewed by 3 other peers and you have made the corrections, you can turn in your final exercise plan along with the FlipGrid video. You can then fill out the Post-Survey to complete the class.

Comment: Look for other ways to organize your exercise plan. Share some other ideas for the template.

Update: Share your final exercise plan to give some ideas for other students to add into their plan.