This is a project for the physical education 2 course. I've designed a comprehensive 12-week training program for a 21-year old female who's attending a major cycling event next summer. [Scroll down to page 6+]

1. Rubric
PHED 1112 (Physical Education 2)
Major Assignment (Strength and Flexibility Training Programme for Female Athlete) (30%)
Section:
107
ID:
Date/Time: 12-19-2013/15:00
201001926
Name: Ahmed Aljabr
PHED 1112
Strength/flexibility exercises test Rubric (5%)
The instructor (NOT student) will choose 5 strength/flexibility exercises from the student’s Written
Report that the student states his athlete will use over the 3 month hypothetical training period. The
Instructor will ask the student to perform the exercises in turn and name the muscle(s) being
stretched or strengthened. This is NOT a physically demanding test (only 1 repetition is performed).
Yes
No
Possible
Marks
Strength/flexibility exercise 1
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2
Strength/flexibility exercise 2
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2
Strength/flexibility exercise 3
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2
Strength/flexibility exercise 4
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2
Strength/flexibility exercise 5
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2

2. TOTAL
(Total marks will be rounded down (not up). For instance, if you
score 4.6, your TOTAL will be recorded as 4.0)
2

3. Section:
107
ID:
Date/Time: 12-19-2013/15:00
201001926
Name: Ahmed Aljabr
Written Report (Strength and Flexibility Training Programme for Female Athlete)
Rubric (25%)
Cover Page
Yes
Created motivating exercise title, filled out assigned
Cover Page correctly, and attached Rubric after Cover
Page, but before Summary Page
No
Possible
Marks
1.0
Summary
Summarised the key features of the training programme
1.0
Summarised why these key features were emphasised
1.0
Introduction
Explained fully the benefits of strength-training
1.0
Explained fully the benefits of flexibility-training
1.0
Cited at least 4 references demonstrating the benefits of
strength & flexibility training in the text using APA format
2.0
Pre-Implementation Stage
Cited at least 2 strength tests (with references)
1.0
Cited at least 2 flexibility tests (with references)
1.0
Noted areas of muscular strength needing the most
improvement (and explained why)
1.0
Noted areas of muscular flexibility needing the most
improvement (and explained why)
1.0
3

4. Implementation Stage
Yes
No
Possible
Marks
Outlined the full 12 week schedule for a comprehensive
12 week strength & flexibility training programme
2.0
Chose an appropriate number of muscular strength and
flexibility exercises and listed the names of the exercises
and muscles being strengthened/stretched
2.0
Chose an appropriate amount of frequency, intensity, and
duration of muscular strength and flexibility exercises
3.0
Demonstrated how the exercise physiology principle of
progression was implemented
1.0
Demonstrated how the exercise physiology principle of
specificity was implemented
1.0
Demonstrated how the exercise physiology principle of
dose-response relationship was implemented
1.0
Demonstrated how the exercise physiology principle of
rest and recovery was implemented
1.0
Explained the likelihood of the athlete (a) implementing
this 12 week programme and (b) the physiology principle
of permanency at the end of the 12 week programme
1.0
References
Listed all references accurately using the Publication
Manual of the American Psychological Association (APA)
1.0
Structure
Correct spelling and grammar
1.0
TOTAL
4

5. Total for Strength/flexibility exercises test
Total for Written Report
Grand Total for Major Assignment
Comments
5

6. PHED 1112
(Physical Education 2)
Section: 107
Major Assignment (Strength and Flexibility Training Programme
for Female Athlete)
Student Name:
Ahmed Aljabr
Student ID:
201001926
Student Major:
Finance
Motivating Exercise Title: Highly Explosive Hamstrings
Instructor: Mr. Adrian McInman
6

7. Summary

Key Features in the Program:
1.
Boost cycling performance
2.
Flexibility and strength improvement
3.
Enhancement of fitness
4.
Body fat burning
5.
Health and mood improvement
6.
Suitability for young women (18+)
7.
Plenty Resting Periods (3 Days Off/Per Week)
8.
Relatively Short Training Sessions (30-55 Min/Per Session)
This program is majorly designed for female athletes who want to improve their
cycling performance. It offers numerous exercises that will any cyclist up to the podium!
The overall fitness and overall well-being will significantly increase! Cyclists definitely
need ample strength and flexibility to win any race, especially long-distance races. With
this program, the participant would develop stronger lower-body muscles and have
greater flexibility, which would reduce the likelihood of getting injuries. The overall
health and mood of the participant will considerably improve because a mixed periodic
physical activity promotes them. The participant needs both physical and mental
preparation for major events. Besides, this program will get the participant by losing
weight and getting in shape. Also, the program ensured suitability for women by
simmering down the intensity of exercises. Moreover, unlike most intensive programs,
this program has assigned three days off and training sessions’ duration range from 3055 minutes maximum! The participant can enjoy the weekend and have just enough
time to do all other things!
7

8. Introduction
In the struggle for perfection, an athlete needs to train as hard as possible.
Winning a race or breaking a record requires serious training and preparation, the
harder the training, the greater the results. The athlete who has enrolled in this program
is a young female. Her name is Sarah and she’s a 20-year old college student. She’s in
good shape; she’s already involved in a cardiovascular program and has no medical
issues. Sarah has been selected to represent her state in an upcoming cycling
tournament. Therefore, she needs an additional program to increase her strength and
flexibility in order to make it up the first place. This program was specifically designed
for her. Optimistically, if she adheres to the program’s schedule, she will make her state
proud and make it up to the national team.
Muscles are an integral part of human beings’ body composition. We use them in
order to perform difference activities in our life. Essentially, muscles require various
types of training methods in order to make them effective enough to suit our specific
needs. One way of advancing muscles is through strength-training. Basically, it’s any
physical activity or workout that would use the force of a muscle to resist an object in
order to build muscle strength, endurance, and size (Improving Health and Energy,
n.d.). According to Centers for Disease Control and Prevention (CDC), strength-training
can meritoriously reduce the signs and symptoms of many diseases and chronic
conditions such as diabetes, osteoporosis, obesity, depression, and back pain (CDC,
2011). They also found that strength training can effectively strengthen bones, improve
sleep patterns, reinforce heart tissues, and help in maintaining proper weight (CDC,
2011). Moreover, it can help in reducing the amount of lean muscle tissue that the body
loses when weight is dropping (Housle, n.d.).
8

9. Another type of training that is essential for our muscles is flexibility-training.
Corbin defined flexibility as “the amount of motion that is possible at a given joint or
series of joints” (Corbin, 2013). Normally, a person would only need an
average/adequate flexibility, for excessive flexibility can be detrimental and might lead
to injuries (Corbin, 2013). The benefits of is flexibility-training are numerous, they have
been mentioned by many sources. Flexibility-training can decrease, yet not eliminate,
the risk of injury (Skinny Ms., n.d.). By improving our range of motion, we would have
more flexible joints which lessen the likelihood of injuries (Skinny Ms., n.d.).
Furthermore, it helps in reducing lower-back pain, improve posture, and increase blood
flow and nutrients to soft tissues (Skinny Ms., n.d.). Even after performing exercises,
flexibility-training can prevent and alleviate muscle soreness and tenderness (Kravitz &
Heyward,n.d.).
9

10. Pre-Implementation Stage
In this stage, the athlete will be tested for both flexibility and strength. Each one
of these will have a series of 4 different tests. This will help the athlete (Sarah) in
determining the areas that are weak and needs attention and improvement, strong
which doesn’t need any enhancement. There are in fact numerous tests for strength
and flexibility. However, since Sarah is a cyclist, the tests’ focus will be more on lower
body parts.
First, the athlete will be tested for 4 strength tests. They are the following:
1-
Seated Press (Chest Press): It’s a test for the chest strength. First, sit on a
seated press and position the height so that arm handles are directly before the chest.
In the beginning position, hands must be at a comfortable distance from the chest.
Then, handles should be pushed forward to full extension and then let them return to
beginning position. Repeat it 5 times (Corbin, 2013).
Source: Spark People (n.d.). Seated Chest Press Machine. [Photograph]. Retrieved from
http://www.sparkpeople.com/resource/exercises.asp?exercise=224
Test result: strong chest strength
10

11. 2-
Leg Press: It’s a test for the legs strength. First, lie down on a leg pressing
machine. In the beginning position, knees must be bent at a 45 degree angle with feet
placed on the press pedals. Then, legs must be extended until knees are straight and
then returned to beginning position. Repeat it 5 times (Corbin, 2013).
Source: Fitness Magazine (n.d.). Leg Press. [Photograph]. Retrieved from
http://www.fitnessmagazine.com/workout/gear/equipment/the-5-best-machines-for-women/?
page=4
Test result: poor legs strength
3-
Standard Squat: It's a test for lower body strength. In the beginning position,
stand with back flat against a wall. Then, knees must be bent and body should slide
down the wall until it's in a comfortable squat position. Finally, return to beginning
position. Repeat 5 times (Thomscher, n.d.).
11

12. Source: WikiHow (n.d.). Standard Squat Test. [Photograph]. Retrieved from
http://www.wikihow.com/Measure-Lower-Body-Strength
Test result: average lower body strength
4- Vertical Jump: It's a test for lower body strength. First, stand with wither sides of the
body next to a wall and reach up as far possible with the hand closest to the wall and
make note of the height. Then, stand 6 inches away from the wall and jump as high as
you can, marking the wall by the hand closest to it. Finally, measure the distance
between standing reach and jumping reach. If [under 8 inches is poor/8-20 inches is
average/over 20 inches is strong] (Thomscher, n.d.).
Source: Indiana Government (n.d.). Vertical Jump. [Photograph]. Retrieved from
http://www.in.gov/ilea/2340.htm
12

13. Test result: average lower body strength
Secondly, the athlete will be tested in 4 flexibility tests. They are the following:
1-
Trunk Rotation: It’s a test for upper body flexibility. First, mark a vertical line on
the wall. In the beginning position, stand 15 inches away from a wall with back facing
the vertical line and legs apart. Then, with feet being stationary, extend your arms in
front at shoulders height and then twist your torso to the right side until you touch the
wall with fingertips. Repeat the same for each side 5 times. A touch before the line is a
negative score and after is a positive one (Sports Fitness Hut, n.d.).
Source: Kinesa Testing System (n.d.). Trunk Rotation Test. [Photograph]. Retrieved from
http://kinesatestingsystem.blogspot.com/p/flexibility.html
Test result: good upper body flexibility
2-
Sit-and-Reach: it’s a test for Hamstrings flexibility. First, sit on the floor. In the
beginning position, place both feet in front of you. Then, straighten both hands in front of
you and reach out for your feet. Repeat. 5 times. If you can reach them or go beyond
them, Hamstrings flexibility is good. If not, Hamstrings flexibility is poor (Real Simple,
n.d.).
13

14. Source: Real Simple (n.d.). Sit-and-Reach. [Photograph]. Retrieved from
http://www.realsimple.com/work-life/sit-and-reach-10000001573065/
Test result: average Hamstrings flexibility
3-
Straight-Leg Raise: It’s a test for legs flexibility. First, lie on the floor on your
back. In the beginning position, the feet should be straight while one the floor. Then,
raise one foot toward your chest while keeping the other on the floor. Repeat 5 times for
each side. If the angle between the foot and the floor is 90 degrees or more, legs
flexibility is good. If it’s less than 90 degrees, legs flexibility is poor (Top End Sports,
n.d.).
Source: ExRx (2008). Straight-Leg Raise. [Photograph]. Retrieved from
http://www.exrx.net/Testing/FlexFunction/LyingLegRaiseGoni.html
14

15. Test result: poor legs flexibility
4-
V-sit: It’s a test for lower-back and hamstrings flexibilities. First, sit on the floor.
In the beginning position, spread your feet apart to shape a V letter. Then, with your
body stationary, use both hands to reach out to the front as far as possible and touch
the floor with your fingertips. If you can go beyond your feet distance, lower-back and
hamstrings flexibilities are good. If you can’t, lower-back and hamstrings flexibilities are
poor Body Trainer, n.d.).
Source: Body Trainer (2008). V-Sit Flexibility Test. [Photograph]. Retrieved from
http://www.bodytrainer.tv/en/page/2/35-37-V-Sit+Flexibiilty+Test
Test result: average lower-back and Hamstrings flexibility
Results Comments:
From the previous tests, it’s evidently noticed that Sarah needs more
improvement in the lower body parts rather than her upper body parts. According to her
strength tests scores, it’s clear that her lower body lacks strength, especially her legs.
Since she’s a cyclist, lower body strength is of significant importance, especially in her
Hamstring and Quadriceps. A cyclist heavily depends on legs strength and endurance
to withstand long periods of cycling. The program should include strength exercises with
more focus on legs. As for her flexibility test scores, the results suggest the same thing;
15

16. a poor flexibility in her lower body and a good flexibility her upper body. Again, since
Sarah is a cyclist, the program should focus on her core and lower body flexibility.
Usually, the cyclist core body is stationary most of the time, yet it requires flexibility for
occasional turns. Therefore, the program must provide exercises which would
emphasize on all that.
16

17. Implementation Stage
A.
12-Week Schedule
Down below, there’s a comprehensive 12-week program for designed specifically
for a Sarah. It contains various flexibility and strength exercises that are crucial for a
cyclist. Most of the exercises were designed to improve Sarah’s areas of weakness in
both strength and flexibility. Surely, this program would help Sarah in achieving high
levels of performance during the upcoming event.
 Important notices before initiating the program:
1. Always keep the body hydrated with water, yet not excessively.
2. Warm-up before initiating the each day’s program by jogging for 5-10 minutes.
3. In strength training days, perform the flexibility exercises prior to strength
exercises.
4. Between flexibility exercises, rest for 15 seconds.
5. Between strength exercises, rest for 2 minutes maximum.
6. Between each set in strength exercises, rest for 10-25 seconds maximum.
7. When experiencing exhaustion, rest for 5 minutes or take the day off if
necessary.
8. If possible, use some rest days to ride the bicycle for 15-20 minutes.
-Some muscles’ scientific names are clarified in the legend after the schedule.
Please refer to it for more elaboration on the schedule.
-The strength and flexibility exercises execution steps are fully explained after
the program schedule in a separate schedule.
-All exercises in orange boxes are flexibility exercises, blue boxes are strength
exercises.
17

18. Highly Explosive Hamstrings: The 12-Week Program
Week
Day
Flexibility/Strength
Exercise
Standing Quads Stretch
Hip Flexors Stretch
Muscle Affected
Frequency
Intensity
Duratio
n
Quadriceps*
Quadriceps /
Iliopsoas*
5 times each foot
N/A
10 sec
5 times each foot
N/A
10 sec
Pretzel Stretch
N/A
10 sec
Hamstrings*
5 times each foot
N/A
10 sec
Calves Stretch
Gastrocnemius
5 times each foot
N/A
10 sec
Neck Stretch
Cat Stretch
Trapezius
5 times each side
N/A
10 sec
Lower Back*
5 times
N/A
10 sec
Triceps Brachii
5 times each hand
N/A
10 sec
Standing Biceps Stretch
Biceps Brachii
Erector Spiae /
Gluteals*
5 times each hand
N/A
10 sec
Trunk Twist
5 times each side
N/A
10 sec
Hamstrings Stretch
1&2
5 times each foot
Standing Triceps Stretch
Sun
&
Wed
Gluteals*
Hamstrings Stretch
Hamstrings*
5 times each foot
N/A
Quadriceps*
5 times each foot
N/A
10 sec
Cat Stretch
Lower Back*
5 times
N/A
10 sec
Barbell Squat
Hamstrings*
8 Reps/2 Sets
3.5 Kg
N/A
Leg Press
Hamstrings*
8 Reps/2 Sets
3.5 Kg
N/A
Knee Extension
Quadriceps*
8 Reps/2 Sets
3.5 Kg
N/A
Hip Adduction
Hip Adductors*
8 Reps/2 Sets
3.5 Kg
N/A
Barbell Bench Press
Chest*
8 Reps/2 Sets
3.5 Kg
N/A
Chin Up
Back*
8 Reps/2 Sets
3.5 Kg
N/A
Tue,
Fri &
Sat
Hip Flexors Stretch
Pretzel Stretch
Quadriceps*
Quadriceps /
Iliopsoas*
5 times each foot
N/A
15 sec
5 times each foot
N/A
15 sec
5 times each foot
N/A
15 sec
Hamstrings*
5 times each foot
N/A
15 sec
Calves Stretch
Gastrocnemius
5 times each foot
N/A
15 sec
Neck Stretch
Cat Stretch
Trapezius
5 times each side
N/A
15 sec
Lower Back*
5 times
N/A
15 sec
Standing Triceps Stretch
Triceps Brachii
5 times each hand
N/A
15 sec
Standing Biceps Stretch
Biceps Brachii
Erector Spiae /
Gluteals*
5 times each hand
N/A
15 sec
Trunk Twist
5 times each side
N/A
15 sec
Hamstrings Stretch
Hamstrings*
5 times each foot
N/A
15 sec
Standing Quads Stretch
Mon
&Thu
Gluteals*
Hamstrings Stretch
3&4
30 min
Rest & Recovery
Standing Quads Stretch
Sun
&
Wed
30 min
10 sec
Standing Quads Stretch
Mon
&Thu
Session Duration
Quadriceps*
5 times each foot
N/A
15 sec
Cat Stretch
Lower Back*
5 times
N/A
15 sec
Barbell Squat
Hamstrings*
10 Reps/2 Sets
4.0 Kg
N/A
Leg Press
Hamstrings*
10 Reps/2 Sets
4.0 Kg
N/A
Knee Extension
Quadriceps*
10 Reps/2 Sets
4.0 Kg
N/A
Hip Adduction
Hip Adductors*
10 Reps/2 Sets
4.0 Kg
N/A
18
35 min
35 min

19. Barbell Bench Press
Chest*
10 Reps/2 Sets
4.0 Kg
N/A
Chin Up
Back*
10 Reps/2 Sets
4.0 Kg
N/A
Tue,
Fri &
Sat
Rest & Recovery
Standing Quads Stretch
Quadriceps*
Quadriceps /
Iliopsoas*
5 times each foot
N/A
20 sec
5 times each foot
N/A
20 sec
Pretzel Stretch
Gluteals*
5 times each foot
N/A
20 sec
Hamstrings Stretch
Hamstrings*
5 times each foot
N/A
20 sec
Calves Stretch
Gastrocnemius
5 times each foot
N/A
20 sec
Neck Stretch
Cat Stretch
Trapezius
5 times each side
N/A
20 sec
Lower Back*
5 times
N/A
20 sec
Standing Triceps Stretch
Triceps Brachii
5 times each hand
N/A
20 sec
Standing Biceps Stretch
5 times each hand
N/A
20 sec
Trunk Twist
Biceps Brachii
Erector Spiae /
Gluteals*
5 times each side
N/A
20 sec
Hamstrings Stretch
Hamstrings*
5 times each foot
N/A
20 sec
Standing Quads Stretch
Quadriceps*
5 times each foot
N/A
20 sec
Cat Stretch
Lower Back*
5 times
N/A
20 sec
Barbell Squat
Hamstrings*
12 Reps/ 2 Sets
5.0 Kg
N/A
Leg Press
Hamstrings*
12 Reps/ 2 Sets
5.0 Kg
N/A
Knee Extension
Quadriceps*
12 Reps/ 2 Sets
5.0 Kg
N/A
Hip Adduction
Hip Adductors*
12 Reps/ 2 Sets
5.0 Kg
N/A
Barbell Bench Press
Chest*
12 Reps/ 2 Sets
5.0 Kg
N/A
Chin Up
Back*
12 Reps/ 2 Sets
5.0 Kg
N/A
Hip Flexors Stretch
Sun
&
Wed
5&6
Mon
&Thu
Tue,
Fri &
Sat
Quadriceps*
Quadriceps /
Iliopsoas*
8 times each foot
N/A
20 sec
8 times each foot
N/A
20 sec
Pretzel Stretch
Gluteals*
8 times each foot
N/A
20 sec
Hamstrings Stretch
Hamstrings*
8 times each foot
N/A
20 sec
Calves Stretch
Gastrocnemius
8 times each foot
N/A
20 sec
Neck Stretch
Cat Stretch
Trapezius
8 times each side
N/A
20 sec
Lower Back*
8 times
N/A
20 sec
Standing Triceps Stretch
Triceps Brachii
8 times each hand
N/A
20 sec
Standing Biceps Stretch
8 times each hand
N/A
20 sec
Trunk Twist
Biceps Brachii
Erector Spiae /
Gluteals*
8 times each side
N/A
20 sec
Hamstrings Stretch
Hip Flexors Stretch
7&8
Mon
&Thu
40 min
Rest & Recovery
Standing Quads Stretch
Sun
&
Wed
40 min
Hamstrings*
8 times each foot
N/A
20 sec
Standing Quads Stretch
Quadriceps*
8 times each foot
N/A
20 sec
Cat Stretch
Lower Back*
8 times
N/A
20 sec
Barbell Squat
Hamstrings*
10 Reps/3 Sets
5.5 Kg
N/A
45 min
19
45 min

20. Leg Press
Hamstrings*
10 Reps/3 Sets
5.5 Kg
N/A
Knee Extension
Quadriceps*
10 Reps/3 Sets
5.5 Kg
N/A
Hip Adduction
Hip Adductors*
10 Reps/3 Sets
5.5 Kg
N/A
Barbell Bench Press
Chest*
10 Reps/3 Sets
5.5 Kg
N/A
Chin Up
Back*
10 Reps/3 Sets
5.5 Kg
N/A
Tue,
Fri &
Sat
Rest & Recovery
Standing Quads Stretch
Hip Flexors Stretch
Pretzel Stretch
Quadriceps*
Quadriceps /
Iliopsoas*
10 times each foot
N/A
20 sec
10 times each foot
N/A
20 sec
10 times each foot
N/A
20 sec
Hamstrings*
10 times each foot
N/A
20 sec
Calves Stretch
Gastrocnemius
10 times each foot
N/A
20 sec
Neck Stretch
Cat Stretch
Trapezius
10 times each side
N/A
20 sec
Lower Back*
10 times
N/A
20 sec
Standing Triceps Stretch
Triceps Brachii
10 times each hand
N/A
20 sec
Standing Biceps Stretch
Biceps Brachii
Erector Spiae /
Gluteals*
10 times each hand
N/A
20 sec
10 times each side
N/A
20 sec
Hamstrings Stretch
Hamstrings*
10 times each foot
N/A
20 sec
Standing Quads Stretch
Quadriceps*
10 times each foot
N/A
20 sec
Cat Stretch
Lower Back*
10 times
N/A
20 sec
Barbell Squat
Hamstrings*
12 Reps/3 Sets
6.0 Kg
N/A
Leg Press
Hamstrings*
12 Reps/3 Sets
6.0 Kg
N/A
Knee Extension
Quadriceps*
12 Reps/3 Sets
6.0 Kg
N/A
Hip Adduction
Hip Adductors*
12 Reps/3 Sets
6.0 Kg
N/A
Barbell Bench Press
Chest*
12 Reps/3 Sets
6.0 Kg
N/A
Chin Up
Sun
&
Wed
Gluteals*
Hamstrings Stretch
Back*
12 Reps/3 Sets
6.0 Kg
N/A
Trunk Twist
9&10
Mon
&Thu
Tue,
Fri &
Sat
Quadriceps*
Quadriceps /
Iliopsoas*
12 times each foot
N/A
20 sec
12 times each foot
N/A
20 sec
Pretzel Stretch
Gluteals*
12 times each foot
N/A
20 sec
Hamstrings Stretch
Hamstrings*
12 times each foot
N/A
20 sec
Calves Stretch
Gastrocnemius
12 times each foot
N/A
20 sec
Neck Stretch
Cat Stretch
Trapezius
12 times each side
N/A
20 sec
Lower Back*
12 times
N/A
20 sec
Standing Triceps Stretch
Triceps Brachii
12 times each hand
N/A
20 sec
Standing Biceps Stretch
12 times each hand
N/A
20 sec
Trunk Twist
Biceps Brachii
Erector Spiae /
Gluteals*
12 times each side
N/A
20 sec
Hamstrings Stretch
Hamstrings*
5 times each foot
N/A
20 sec
Hip Flexors Stretch
11&12
Mon
50 min
Rest & Recovery
Standing Quads Stretch
Sun
&
Wed
50 min
20
55 min
55 min

21. Standing Quads Stretch
Lower Back*
Barbell Squat
&Thu
Quadriceps*
Cat Stretch
Hamstrings*
Leg Press
Hamstrings*
Knee Extension
5 times each foot
N/A
20 sec
5 times
N/A
20 sec
15 Reps/3 Sets
6.5 Kg
N/A
15 Reps/3 Sets
6.5 Kg
N/A
Quadriceps*
15 Reps/3 Sets
6.5 Kg
N/A
Hip Adduction
Hip Adductors*
15 Reps/3 Sets
6.5 Kg
N/A
Barbell Bench Press
Chest*
15 Reps/3 Sets
6.5 Kg
N/A
Chin Up
Back*
15 Reps/3 Sets
6.5 Kg
N/A
Tue,
Fri &
Sat
Rest & Recovery
*Legend: Reps (Repetition) / Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus
Medialis and Vastus Intermedius) / Iliopsoas (Psoas Major and Iliacus) / Gluteals
(Gluteus Maximus Muscle, Gluteus Medius Muscle and Gluteus Minimus Muscle) /
Hamstrings (Semitendinosus, Semimembranosus and Biceps Femoris) / Lower Back
(Thoracolumbar Fascia) / Hip Adductors (Adductor Brevis, Adductor Longus, Adductor
Magnus, Adductor Minimus, Pectineus, Gracilis, and Obturator Externus) / Back
(Latissimus Dorsi)
 Exercises Explanation Schedule:
21

22. 22

23. 23

24. B.
How progression was implemented in the program
This program uses the progression technique of training, both in flexibility and
strength. The workouts get progressively hard so that muscles can gradually adapt to
more intensities. The training session duration increased gradually by 5 minutes every
two weeks; it began with 30 minutes and ended with 55 minutes. Likewise, the
frequency and intensity of exercises were also gradually increasing every two weeks.
The frequency started with low repetitions and increased little by little. The same
concept was applied for intensity, the weight for strength exercise started with 3.5 Kg
and increased by 0.5 Kg every two weeks. By building up fitness in a gradual and
steady manner, the fitness improvements will be entrenched within the body and will
serve as a foundation for the next phase of training.
C.
How specificity was implemented in the program
The principle of specificity suggests that to benefit from a physical activity, the
program must intensively focus on exercises to reach that benefit (Corbin, 2013).
Training exercises for other sports might be beneficial, yet they will ruin the results for a
goal-focused program. Therefore, through specific strength and flexibility exercises, this
program has particularly focused on improving muscles that are important to a cyclist.
24

25. Most of the focus was on the lower body parts such as leg muscles (Hamstrings and
Quadriceps). Nevertheless, upper body parts’ exercises were included to help prevent
injuries and improve basic fitness (chest, back and lower-back muscles).
D.
How dose-response relationship was implemented
The dose-response relationship suggests that the more physical activity one
performs, the more benefits he/she will gain (Corbin, 2013). In this program, numerous
exercises were included with a range between 30-55 minutes per session. This is ample
to gain benefits and improve the performance of cyclist. The program has also overall
benefits of enhancing the overall wellness, health and fitness, marinating body fat of the
person enrolling in the program.
E.
How rest and recovery was implemented in the program
Our human bodies require us to have recovery periods to rejuvenate mentality
and replenish energy. In this program, rest was included between exercises to prevent
exhaustion and overload effects. Also, the program assigned 3 days off to help further in
recovering energy. The participant is expected to take full advantage of those break
days and use it for leisure and pleasure.
F.
Likelihood of program implementation and subsequent permanency
This program was designed in a balanced and moderate manner. The exercises
were very sensible and it was progressively increasing in difficulty. Thus, with proper
implementation, time management, and adherence to instructions provided, there’s a
high likelihood of finishing the whole program by the participant. Above and beyond, this
program can actually be followed for life, yet it should be applied in cycles. In other
words, the participant could follow it for 3 months, rest for 1 month, and then restart
25

26. again. This would decrease or maybe prevent the possibility of boredom resulted by
recurrence. Lastly, with proper nutrition, this program will definitely maintain the overall
fitness and health of the participant.
26

27. References
Corbin, C. B. (2013). Concepts of Fitness and Wellness: A Comprehensive Lifestyle
Approach (10th ed.). New York, NY: McGraw-Hill.
Improving Health and Energy (n.d.). Definition of Strength Training. Retrieved
December 12, 2013, from http://www.improving-health-andenergy.com/definition-of-strength-training.html
Centers for Disease Control and Prevention (2011). Why Strength Training?. Retrieved
December 11, 2013, from
http://www.cdc.gov/physicalactivity/growingstronger/why/
Skinny Ms. (n.d.). Stretch Out- 5 Benefits of Flexibility. Retrieved December 10, 2013,
from http://skinnyms.com/stretch-out-5-benefits-of-flexibility/
Housle, B. (n.d.). The Unquestionable Benefits of Strength Training.DukeHealth.org.
Retrieved December 12, 2013, from
http://www.dukehealth.org/health_library/health_articles/the-unquestionablebenefits-of-strength-training
Skinny Ms. (n.d.). Stretch Out- 5 Benefits of Flexibility. Retrieved December 10, 2013,
from http://skinnyms.com/stretch-out-5-benefits-of-flexibility/
Kravitz, L., & Heyward, V. (n.d.). Flexibility Training. The University of New Mexico.
Retrieved December 13, 2013, from http://www.unm.edu/~lkravitz/Article
%20folder/flextrain.html
Thomscher, C. (n.d.). How to Measure Lower Body Strength. WikiHow. Retrieved
December 13, 2013, from http://www.wikihow.com/Measure-Lower-BodyStrength
Sports Fitness Hut. (n.d.). Trunk Rotation Flexibility Test. Retrieved December 13,
2013, from http://sportsfitnesshut.blogspot.com/2008/06/sports-flexibility-testspart-2.html#.UqskZvQW1ic
Real Simple. (n.d.).Sit-and-Reach. Retrieved December 13, 2013, from
http://www.realsimple.com/work-life/sit-and-reach-10000001573065/
Top End Sports. (n.d.).Straight Leg Raise Flexibility Test. Retrieved December 13,
2013, from http://www.topendsports.com/testing/tests/straight-leg-raise.htm
Body Trainer. (n.d.). V-Sit Flexibility Test. Retrieved December 13, 2013, from
http://www.bodytrainer.tv/en/page/2/35-37-V-Sit+Test
27

28. Dummies. (n.d.). How to Do a Standing Quad Stretch. Retrieved December 14, 2013,
from http://www.dummies.com/how-to/content/how-to-do-a-standing-quadstretch.seriesId-101965.html
Hadley, C. (n.d.). How to Perform Hip Flexor Stretches. WikiHow. Retrieved December
14, 2013, from http://www.wikihow.com/Perform-Hip-Flexor-Stretches
Weight Training. (n.d.). Pretzel Stretch. Retrieved December 14, 2013, from
http://www.weighttraining.com/exercises/pretzel-stretch
Mayo Clinic. (2011). Hamstring Stretch. Retrieved December 14, 2013, from
http://www.mayoclinic.com/health/stretching/SM00043&slide=3
Body Building. (n.d.). Cat Stretch. Retrieved December 11, 2013, from
http://www.bodybuilding.com/exercises/detail/view/name/cat-stretch
28