FINE BREED ACADEMYFitness exercises
Objectives
At the end of this lesson, you should be able to:
1. List the appropriate exercises needed to develop the components of physical fitness.
2. Demonstrate exercises to develop strength, endurance and flexibility.
Muscular strength
The following exercises are used to develop muscular strength:
1. Curl dip exercise
2. Head and shoulder lift
3. Isometric training
4. Isotonic training
5. Weight lifting
6. Weight training
Muscular endurance
The following exercises are used to develop muscular endurance:
1. Sit-up
2. Chin up
3. Push up
4. Running on the spot
5. Leg to leg lift
6. V-sits
7. Flexed arm hang
8. Lateral leg raising exercise
Cardiorespiratory endurance
The following exercises are used to develop cardiorespiratory endurance:
1. Bench step
2. Cycling on bicycle ergometer
3. Long distance run
Agility
1. Handball game
2. Basketball game
3. Series of shuttle run
Balance
1. One leg balance
2. Hand stand
Flexibility
1. Hip extension
6. Trunk extension
2. Lateral torso stretch
7. Back twist
3. Flexed knee raise
8. Banana jump
4. Two legs stretch
9. Sit and reach
5. Stand and reach
Speed
Series of 50 metre dash
Power
1. Series of standing broad jump
2 Series of 100 metres and 50 metres dash
Accuracy
Consistent throwing at a target
Demonstration of exercises to develop muscular strength, endurance and flexibility
Exercise to develop muscular strength
1. Bench press
a) Lie on the back
b) Place lower legs on a bench
c) Relax hips and trunks
d) Place hands behind the head
e) Contract the abdomen and raise the head, neck, and trunk, all at the same time
f) Keep your lower back pressed against the floor.
g) Return to the starting position and repeat.
2. Isometric training
a) Stand at arm's length to the wall.
b) Bend one leg forward and lean against the wall.
c) The trunk, head and rear leg should be on a straight line.
d) The ball of the rear foot should remain on the floor.
e) Bend your arms and shift your weight forward to the wall and press.
f) Contract the muscles of the front thigh of your rear leg without flexing the knee.
3. Weight training
a) Stand erect with your hand flexed in an upright position at the sides.
b) Grip the dumb bell in your palms.
c) With the bent elbows, curl the weight as if you were throwing a hammer.
d) The back should be lowered.
e) Repeat the process.
4. Head and shoulder lift
a) Lie facing up.
b) Raise the head, upper back and elbow gradually.
c) Raise the leg slightly from the ground.
d) The knees should-be straight.
e) Extend hands fully at breast level with fingers pointing towards the toes in a straight position.
f) Repeat four to eight times.
Exercises to develop muscular endurance
1. Leg to leg lift
a) Choose a partner.
b) Be in a standing position with hands on the sides.
c) Raise one leg forward for your partner to hold.
d) Stand on the other leg with one hand stretched by your side.
e) Hold the leg of your partner with the other hand.
f) Raise the hand that is stretched by your side.
g) Stand for about four minutes.
h) Go back to the starting position and repeat.
2. V sits
a) Lie on the mat in a prone position (facing upwards).
b) Lift the head forward, raising the arms and legs at the same time.
c) Continue until a v-position is assumed between the thighs and abdomen/trunk.
d) With hands on your waist, remain there for four minutes.
e) Return to starting position.
3. Sit up
a) Lie on the floor facing upwards
b) Flex or bend your knees.
c) Fingers should be interlocked behind the neck
d) A partner should hold your knees in place.
e) Sit up and touch your knees with your elbows.
f) Return to your former position and repeat about three to six times.
4. Running on the spot
a) Run on the spot.
b) Raise your legs to the height of your hip.
c) Swing your arms in an upward direction vigorously.
d) Rest for a while and continue.
e) Stop when you are tired.
Exercises to develop flexibility
1. Hip extension
a) Lie facing up.
b) Raise one leg fully extended.
c) Your arms should be on your sides.
d) The raised leg should be lowered to touch the opposite hand.
e) Your elbows, head and shoulders should remain touching the floor.
2. Stand and reach
a) Stand with hands raised, palm facing upwards.
b) Bend from the hips.
c) Your knees and elbows should remain straight.
d) Your feet should be together.
e) Bend till both palms touch the ground directly and closely in front of the toes.
f) The two thumbs should touch each other.
g) Remain in this position for twenty to thirty seconds.
h) Return to the initial position and repeat.
3. Flexed knee raise
a) Lie on your back.
b) Push your feet towards your buttocks.
c) Pull your knees towards your chest and neck.
d) Lift your hip from the floor.
e) Hold the back of your thigh for support.
f) Your head and back should remain on the floor.
4. Two legs stretch
a) Sit with both legs stretched and spread widely apart.
b) Reach out and hold your ankles with your hands fully extended.
c) Remain in this position for about 30 seconds.
d) Bring the two legs and two hands together and repeat.