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PPL10M E Summative
Name
of
Exercise
Forward-Backward
Sprints
Butterfly
Stretches
Vertical
Leg
Crunch
Bench
Press
Single
Leg
Deadlifts
Trio
Cone
Deadlift
Follow
the
Leader
Med
Ball
Vertical
Tosses
Box
Step
Plank
Equipment
Needed
2
lines/pylons
N/A
N/A
Bench
Press
N/A
3
Cones
N/A
1
Medicine
Ball/person
Box
Step
N/A
Fitness
Component
Agility/Speed
Flexibility
Muscular
Endurance
Muscular
Strength
Balance/Coordination
Balance
Reaction
Time/Agility
Muscular
Power
Cardiorespiratory
Endurance
Muscular
Endurance
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Umar Bhutta
PPL10M E Summative
Umar Bhutta
J u n e 1 3 , 2 0 1 1
PPL10M E Summative
Butterfly
Stretches
Equipment
Needed:
N/A
Fitness
Component:
Flexibility
Muscles
Worked:
Groin
Flexibility
is
the
ability
to
bend,
rotate,
and
flex
your
body
easily
without
causing
excessive
strain
in
your
muscles.
Being
flexible
is
essential
in
sports
and
in
the
everyday
world
because
there
will
be
situations
where
you
will
need
to
stretch
to
catch
a
ball
or
receive
a
pass,
and
if
you
have
not
trained
that
part
of
your
body
to
be
flexible,
then
you
will
either
fail
at
executing
the
catch
or
task,
or
you
will
hurt
a
muscle.
The
butterfly
stretch
is
a
commonly
used
stretch
to
increase
flexibility
in
the
adductor
muscles,
more
commonly
identified
as
the
groin
area.
To
perform
this
stretch,
start
by
sitting
on
your
glutes
(buttocks)
with
your
knees
distal
from
your
midpoint,
your
two
soles
of
your
feet
touching.
Pull
your
feet
in
closer
to
your
body
until
you
feel
a
stretch,
using
your
hands.
If
you
still
do
not
feel
a
stretch,
put
your
elbows
on
your
knees
and
push
them
down
until
a
stretch
is
felt.
Hold
this
stretch
for
20-30
seconds.
Tips:
Increase
the
stretch
by
carefully
pressing
your
thighs
toward
the
floor
as
you
hold
the
position
To
reduce
stress
on
your
knees,
move
your
feet
away
from
your
body.
To
increase
the
stretch,
move
your
feet
toward
your
body.
Umar Bhutta
J u n e 1 3 , 2 0 1 1
PPL10M E Summative
2. Lift your legs up straight, trying to straighten them out as much as you can.
Umar Bhutta
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PPL10M E Summative Bench Press Equipment Needed: Bench Press/Smith Machine/Spotter Fitness Component: Muscular Strength Muscles Worked: Pectoralis Major/Triceps Muscular Strength differs from Muscular Endurance as Muscular Strength is the force a muscle can produce with a single maximal effort. The Bench Press is one of the most famous and widely used exercises to develop muscular strength in your triceps, and to define your pectoralis major. Before lying down on the bench, ensure the bar is at a proper height. A bar that is too high above the bench is hard to rack, and may lead to serious injury. Contrarily also, a bar too low could hurt your body while performing the exercise. Load the bench press with the maximum weight you can lift for around 5-8 repetitions. Lay down on the bench comfortably with hands on either side, and feet firm on the ground. With your hands about 50 centimetres apart or so, lift your arms from beside either side of you, and grip the bar with your thumb around the bar. Then, lift the bar off the rack, extending your arms above you, straightening them. Then, bring the bar out and slowly lower it to your chest. Once it touches your chest, push back up, making sure to keep your glutes and back firm on the bench, and your feet on the floor. Lock your arms way out at the top. Repeat this process with the maximum weight you can lift for 6-8 repetitions.
Umar Bhutta
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Things to avoid include bringing your feet off the floor, and your glutes stay on the bench as well. These two things put even more stress on your body, and can lead to injuries. Remember to also go all the way down to your chest and push all the way up, as a short range of motion prohibits you from attaining the full benefit of this exercise. Warning: Make sure you have a spotter at all times while performing this exercise. The spotters hands must be placed around the bar, one cupping below the bar, and one above the bar, so he or she can react briskly and sustain balance in the bar should the executer of the exercise fail at a lift.
PPL10M E Summative
Umar Bhutta
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PPL10M E Summative
Bring the right leg first, forward, hovering it above the ground a few inches for 5 seconds.
Umar Bhutta
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Then, bring the leg to the leg's corresponding side, and maintain this again for 5 seconds.
Then, take that leg behind you and hold for 5 seconds.
PPL10M E Summative
Umar Bhutta
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PPL10M E Summative
Umar Bhutta
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PPL10M E Summative
Box
Step
Equipment
Needed:
A
box
step
or
chair
Fitness
Component:
Cardiorespiratory
Endurance/Coordination
Muscles
Worked:
Quadriceps/Calves
This
exercise
is
a
great
way
for
athletes
to
improve
their
cardiorespiratory
endurance
without
the
need
of
any
fancy
expensive
equipment
like
a
treadmill.
All
you
need
is
a
box
step,
and
if
one
of
those
is
unavailable,
use
a
stationary
chair,
or
bench,
sufficiently
high
enough
for
you
to
step
on.
The
idea
of
this
exercise
is
to
follow
a
small
routine
of
stepping
onto
the
box
step,
and
doing
it
as
quickly
as
possible
for
a
set
amount
of
time,
to
increase
your
coordination,
as
well
as
your
cardiorespiratory
endurance.
Start
by
standing
in
front
of
the
box
step,
with
your
hands
on
your
hips,
arms
and
legs,
shoulder
width
apart.
First,
take
your
right
leg
and
step
onto
the
box
step.
Then,
step
onto
the
box
step
with
your
left
leg.
Then,
with
your
left
leg
still
on
the
box
step,
take
your
right
leg
off,
and
put
it
on
the
ground.
Then
do
the
same
with
your
left
leg.
You
should
now
be
where
you
started,
standing
in
front
of
the
box
step.
Repeat
this
process
of
right
leg
on,
left
leg
on,
right
leg
off,
left
leg
off,
as
fast
as
you
can
for
60
seconds.
As
the
days
pass
by
and
you
continue
performing
this
exercise,
try
to
execute
the
exercise
for
longer,
perhaps
90-100
seconds.
Umar Bhutta
J u n e 1 3 , 2 0 1 1
PPL10M E Summative
The
Plank
Equipment
Needed:
N/A
Fitness
Component:
Muscular
Endurance
Muscles
Worked:
Deltoids/Rectus
Abdominis/Biceps
The
plank
works
the
same
muscle
groups
of
a
push-up
such
as
the
arms,
deltoids,
rectus
abdominal,
and
the
legs.
Place
your
forearms
and
palms
on
the
ground.
Lift
up
your
body
off
the
ground
by
using
your
forearms
and
toes.
Maintain
a
flat
back
and
do
not
allow
your
hips
to
sag
towards
the
ground.
Hold
this
position
for
30
seconds.
Umar Bhutta
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