1. Click here to go to next page Kayla Ennen 11/28/12

2.  = Move to next page  = Move to previous page  = Return to Instruction Page

3.  Why learn about the proper way to workout and the muscles involved? › To avoid injuries from occurring with improper technique.

4.  Click on the Warm up & Cool Down picture to begin! Warm up & Cool Down Exercises & Muscles Quiz

5.  Click on the Exercises and Muscles to continue! Warm up & Cool Down Exercises & Muscles Quiz

6.  Please view video before going on to the next page

7. › Warm Up  1. Cardio  walk/light jog  2. Push-ups  before heavy lifting  3. Check in with your body  make sure everything is feeling okay › Cool Down  Don’t just stop working out immediately  1. Walk  let your heart rate come down  2. Stretch  3. Check in with your body again  Make sure everything is feeling okay  (no aches or pains)

8.  What is an advantage to warming up before you start to exercise? › Click the blue letter button next to the correct answer. A A B B C C  More flexibility  Less flexibility  Decreased rang of motion

9.  What is an advantage to warming up before you start to exercise? › Click the blue letter button next to the correct answer. A A B B C C  More flexibility  Less flexibility  Decreased rang of motion

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14.  True or False › The very first thing you should do when warming up is stretch.  Click the true or false button to see if you know the correct answer True False

15.  True or False › The very first thing you should do when warming up is stretch.  Click the true or false button to see if you know the correct answer True False

16. You picked the:

18.  That answer was incorrect! › You should not start your warm up by stretching. Stretching cold muscles might cause you to injure a muscle.

19.  That answer was incorrect! › You should not start your warm up by stretching. Stretching cold muscles might cause you to injure a muscle.

20.  Click on the arm muscles and exercises picture to begin! Then you will return to this menu and select the next muscle group to continue until you’ve been through all 3 categories. Then when you feel ready click the quiz button! Arm Muscles & Exercises Abdomen Muscles & Exercises Leg Muscles & Exercises Quiz

21.  The arm muscles you need to know are: › Biceps Brachii › Triceps Brachii › Deltoid

22.  A bicep curl works the biceps brachii muscle.  The close grip bench press works the triceps brachii muscle.  Arm circles with palms down with a light dumbbell in each hand works the deltoid muscle

23.  Please view video before going on to the next page

24.  The abdominal muscles you need to know are: › Rectus Abdominis › External oblique

25.  Traditional crunches work the rectus abdominis and external oblique muscles.  The plank which can also be preformed on each side works the rectus abdominis and external oblique muscles.  Bicycle crunches work the rectus abdominis and external oblique muscles.

26.  Please view video before going on to the next page

27.  The leg muscles you need to know are: › Rectus Femoris › Biceps Femoris › Gastrocnemius

28.  Walking lunges work the rectus femoris muscle.  Calf raises work the gastrocnemius muscle.  Stability ball hamstring curl works the biceps femoris muscle.

29.  Please view video before going on to the next page

30.  Morgan is thinking about starting an exercise program that will increase the strength in her arms. Which of these muscles could she potentially be working out? › Click the blue letter button next to the correct answer. A A B B C C D D  Biceps Femoris  Rectus Femoris  Deltoid  None of the Above

31.  Morgan is thinking about starting an exercise program that will increase the strength in her arms. Which of these muscles could she potentially be working out? › Click the blue letter button next to the correct answer. A A B B C C D D  Biceps Femoris  Rectus Femoris  Deltoid  None of the Above

32. You picked the:

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36.  Robert wants to workout his gastrocnemius muscles. What exercise could he do to help strengthen that muscle? › Click the blue letter button next to the correct answer. A A B B C C D D  Lunges  Plank  Calf Raises  Close Grip Bench Press

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39.  Mary wants to strengthen her core muscles. What exercise would help her accomplish this? › Click the blue letter button next to the correct answer. A A B B C C D D  Bicep Curl  None of the Above  Plank  Walking Lunges

40.  Quick Check  Deltoid  Biceps Brachii  Deltoid  Rectus Abdominus  Rectus Femoris  External Oblique  Please use the word bank to type the correct name of the muscle inside the corresponding blank. After you type in your answers click the submit button. Word Bank  External Oblique  Biceps Brachii  Rectus Abdominus  Deltoid  Rectus Femoris Submit

41.  Quick Check  Triceps Brachii  Biceps Femoris  Gastrocnemius  Deltoid  Please use the word bank to type the correct name of the muscle inside the corresponding blank. After you type in your answers click the submit button. Word Bank  Triceps Brachii  Biceps Femoris  Gastrocenmius  Deltoid Submit

42.  Please view video before going on to the next page

43.  Please describe a proper workout from warm-up to cool down. › Note: You only need to describe one workout and the dominate muscle it works. › Minimum of six complete sentences.

44.  Here is an example of what your answer should have consisted of in the sentences you just typed. › A proper workout begins with a warm-up. Do not stretch before you warm-up with some type of cardio exercise such as jogging or riding a stationary bike. After your warm-up you can start with a workout. For example you could do bicep curls to work your biceps brachii. After you have completed your workout make sure to properly cool down. Don’t just stop; you should walk around and let your heart rate decrease. Now is the time you can stretch out your muscles and check in with your body to see if you are sore or hurting anywhere. Take special note to keep an eye one any soreness/pain in your muscles.

45.  You completed this this instructional activity!

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