Strength Training

Ms. Sontag/iwasontag.weebly.com/

Lap 3: Lower Body Strength Training

Essential Questions: What are the benefits of developing and strengthening your leg muscles?

Materials needed for class:

·  Workout clothes

·  LAP

·  Weebly

Rationale: When engaging in a weight training program, it is important to design a workout that utilizes muscles from all body areas to get a total body workout. In this lap, a variety of exercises that focus on the lower body will be demonstrated and practiced.

Objectives of LAP 3- Students will be able to:

-Demonstrate proper weight lifting techniques related to lower body lifts

-Locate and identify the main muscles of the lower body

-Identify exercises to target muscles of the lower body

-Identify the muscle(s) targeted by a particular exercise

-Identify variations of exercises to target the glutes, quads, hamstrings, and calves

LAP TEST/ SUMMATIVE ASSESSMENT:

1.  LAP 3 Test- Written; taken during class Date:

FORMATIVE ASSESSMENTS:

1.  Daily class participation (see syllabus for details)

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Lower Body Muscles and Exercises

MUSCLE / DESCRIPTION / MAIN MUSCLE ACTION
GLUTEUS MAXIMUS (GLUTES) / Largest muscle in the body. An extensor, it comes into play during running, squats, stair climbing / Extends the upper leg (step up, standing)
QUADRICEPS (QUADS) / A group of muscles lying on the front of the thigh / To straighten the leg, extension of the knee joint
Exercises include squats, leg press, lunges, leg extensions, step-ups
HIP FLEXORS / Muscles that connect part of the lower spine and hip bone to the top of the thigh (where leg meets hip) / To lift the leg to the front. Flexion of the hip joint (knee to chest)
ADDUCTORS / A group of muscles lying on the inside of the thigh (inner thigh) / To move the leg toward the mid-line of the body. Adduction of the hip joint
HAMSTRINGS (HAMS) / A group of muscles lying on the back of the thigh / To flex/curl the lower leg relative to the upper leg. Flexion of the knee joint.
Exercises include squats, lunges, leg curls
GASTROCNEMIUS AND SOLEUS / Two muscles lying on the back of the lower leg (calves) / To point the foot downwards
Exercises include heel raises and skipping
TIBIALIS ANTERIOR / A muscle lying mainly on the front of the lower leg/shin. Anterior= front / To point the foot upwards (dorsiflexion); pulling toes to knee

Dumbbell Squats

Bring elbows to knees. On the way down- slow and controlled, on the way up- push the heels down through the ground and squeeze your glutes. Chest up, abs tight. WORKS: quads, hams, glutes

Seated Leg Press

Feet hip width apart. Bring knees all the way towards your chest until weight plates are about to touch. WORKS: quads, hams, glutes

Lying Leg Curl

Bring heels to glutes; keep hips down on bench. WORKS: hams

Seated Leg Extension

Keep hips down on seat; straighten legs all the way. WORKS: quads

Dumbbell Step Ups

Push down into bench with lead leg. Stand tall and lift your chest up to the ceiling. Alternate sides. Make the leg on the bench (not the floor) do the work. WORKS: quads, hams, glutes

Dumbbell Reverse Lunges

Stand tall and lift your chest up to the ceiling. Back should be straight, abs tight. Alternate sides. Drive up using your front leg rather than your back leg. WORKS: quads, hams, glutes, adductors, calves

Kettlebell Deadlift

Chest up, abs tight. Squat deeply and tap the floor, then push the heels down through the ground and squeeze your glutes. Your legs lift the weight, not your back. WORKS: quads, hams, glutes, adductors