ACSM 7-minute HICT

John Schaefer
Overall Health Content targeted: Cardiovascular Endurance, Strength, and Flexibility Improvement
Specific Component targeted: - ACSM 7-minute Workout
Client or Group Profile: 25 male and female students without any known biomechanical or physiological problems
Opening (activity)/ice breaker
I will make comments on:
Time Compression
Age-Related Decline
Describe 7-minute exercise ACSM May 2013
List Yoga Poses
Materials needed: music, appropriate footwear and clothing, Yoga mats
Resources: 7-minute exercise from ASCM, Classes on Yoga, Music from CD

1. Opening activity Warm up

Time frame: 2-3 minutes
Activity Description: Dancing or jumping in place with to fast pace music.
Activity Objective: Increase core temperature as well as prepare muscles and joints for 7-minute exercise movements that will follow.

2. Main Activity 7-minute exercise

Time frame: 20-25 minutes
Activity Description:
Twelve sets 30 second bursts of maximum expenditure of energy with 10 second rest periods.

UPPER BODY and LOWER BODY:

1. Jumping jacks Total body
2. Wall sits Lower body
3. Push-up Upper body
4. Abdominal crunch Core
5. Step-up onto chair Total body
6. Squat Lower body
7. Triceps dip on chair Upper body
8. Plank Core
9. High knees/running in place Total body
10. Lunge Lower body
11. Push-up and rotation Upper body
12. Side plank Core

Take Heart Rate: Count for 10 seconds on your own.

Get Water if needed.
Rest 2-3 minutes
Repeat above sequence again.
Take Heart Rate: Count for 10 seconds on your own.

Cool Down:
Consists of stretching Yoga Poses:
Cool Down/ Relaxation: Yoga Poses 15-30 seconds

1. Temple
2. Mountain
3. Forward fold
4. Downward Facing Dog
5. Cat & cow
6. cobra
7. Equine

Left & right legs

8. Quad Stretch

Left & right legs

9.

Left & right legs

Core Stretch

10. Pigeon Pose

11. Child Pose
12. Extended Child Pose
13. Bridge
14. Corpse Pose

Time frame: Usually 7-9 minutes

Closure: Questions and Answers

Question # 1: Was this workout good for you?
Desired Clients Response: Yes!
Question # 2: Would you use it when you are time compressed?

Question #3 Can you picture yourself doing this at home?

Question #4 Can you picture me doing this at home?

Description of additional supporting activities for individuals to perform on their own:

Walking and then sprinting for 30 seconds.
Monitor intensity 30 minutes into class (RPE, heart rate (64%-94% of HRmax)