Scribd
Upload
87 views5 pages

Fitness Exercises: Five Fitnessgram Tests

This document outlines various fitness exercises that target different areas of health-related fitness. It describes dynamic stretches, core exercises, upper body exercises and lower body exercises. It also lists the five Fitnessgram tests and Presidential fitness tests. Additionally, it defines the components of health-related fitness and skill-related fitness. Finally, it provides examples of applying the FITT principle to different types of exercises and lists specific dynamic warm-up exercises.

Uploaded by

Tyler Wrice
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
87 views5 pages

Fitness Exercises: Five Fitnessgram Tests

This document outlines various fitness exercises that target different areas of health-related fitness. It describes dynamic stretches, core exercises, upper body exercises and lower body exercises. It also lists the five Fitnessgram tests and Presidential fitness tests. Additionally, it defines the components of health-related fitness and skill-related fitness. Finally, it provides examples of applying the FITT principle to different types of exercises and lists specific dynamic warm-up exercises.

Uploaded by

Tyler Wrice
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 5

Fitness Unit

Fitness Exercises

Dynamic Stretches Core Upper Body Lower Body

Quadriceps Stretch Sit-Ups Push-ups Squats


Monsters Russian Twists Wide Push-Ups Ninja Squats
Knee hugs Flutter Kicks Diamond Push-Ups Squat Jumps
High knees Single Leg Lifts Staggered Push-ups Super Jumps
Glute Kicks Bicycles Leg Lift Push-Ups Single Leg Lunges
Marios Bicycle Crunches Mountain Climbers Lunge Jumps
Side Shuffle Rows Everest Climbers One-Leg Lunge Jump
Karaoke V-Ups Push-Up Jacks Side Lunges
Zen Gardens Windshield Wipers T-Push-Ups Side Sliders
Cranes Side Crunches Shoulder Touches Calf Raises
Walking Lunges Supermans Tabletop Push-ups Hip Raises
Walk on Toes Scissor Legs Divebombers Star Jumps
Walk on Heels Scissor Crunches Side Press Burpees

Five Fitnessgram tests


1. PACER - Cardio-respiratory Endurance
2. Push-ups - Muscular Strength
3. Curl-ups/Sit-ups - Muscular Endurance
4. Sit and Reach Right then Left - Flexibility
5. Body Mass Index - Height and weight

Presidential tests:
1. One Mile Run
2. Push-ups/Pull-ups
3. Sit-ups
4. Shuttle Run
5. Sit and Reach both legs.

Fitness Concepts
Health Related Fitness Components

Cardio-respiratory Endurance (Cardiovascular Endurance)

The ability of the heart and lungs to supply oxygen to the muscles during long periods of physical
activity.

Muscular Strength

The ability of the muscles to push or pull with their total force.

Muscular Endurance

The ability of the muscles to repeat a movement many times or hold a position without stopping to rest.

Flexibility

The bodies ability to bend, reach, and stretch the muscles and joints through a full range of motion.

Body Composition

What the body is made of; muscles, bones, organs, fat.

Uses height and weight in formula

Skill Related Fitness Components

Agility

To change the position of your body quickly and to control your body’s movements.

Balance

To keep an upright posture while standing still or moving.

Coordination

To use your senses together with your body parts; or to use two or more body parts together.

Power

To move strength quickly

Reaction Time

To react or respond quickly to what you hear, see, or feel.

Speed

To perform a movement or cover a distance in a short period of time.

FITT Principle:

Frequency = How often you exercise


Intensity = How hard you exercise

Time = How long you exercise

Type = What kind of exercise you do

Cardio-respiratory example :

F = 3-5 times a week

I = Target Heart Rate or (Fast, Slow) or (sprinting, jogging, mile pace)

T = 20 minutes or more

T = Aerobic Activities (Running, cycling, swimming, etc.)

Muscular Endurance example:

F = 2-4 times per week

I = moderate/vigorous

T = 9 or more repetitions or 30 seconds or more

T = Sit-ups or plank. (Exercise that fits the Time category above)

Muscular Strength example:

F = 2-4 times per week

I = moderate/vigorous

T = 8 or less repetitions

T = Pull-ups or pull ups (Exercise that fits the Time category above)

Flexibility example:

F = daily recommended

I = mild pull, never pain

T = 10 seconds or more

T = Sit & Reach, trunk lift, dynamic stretches

Daily stretching exercises and dynamic warm-up:

Monsters - hamstrings (back of thigh)


Quads - quadriceps muscles (front of thigh)
Knee hugs - hamstrings (back of thigh)
High knees - hamstrings and hip flexors
Glute kick - quadricep stretch and hip flexors
Walking on toes - calf muscles
walking on heels - shins and hamstrings
Cranes - hamstrings (back of thigh)
Side shuffle
Carioka
Marios
Backward run

Side Sliders

Burpees

Star Jumps

Hip Raises
Calf Raises

Side Lunges

One-leg Lunge Jump


Lunge Jumps

Single Leg Lunges


Super Jumps

Squat Jumps

Ninja Squats
Squats

Side Press
Divebombers

Tabletop Push-ups

Shoulder Touches
T Push-ups

Push-up Jacks

Everest Climbers

Mountain Climbers
Leg Lift Push-ups

Staggered Push-ups

Diamond Push-ups
Wide Push-ups

Push-ups
Scissor Crunches
Scissor Legs

Supermans
Side Crunches

Windshield Wipers

V-Ups

Rows

Bicycle Crunches
Bicycles

Single Leg Lifts


Flutter Kicks

Russian Twists

Sit-ups

Walk on Toes

Walk on Heels
Walking Lunges

Cranes

Zen Gardens
Karaoke

Side Shuffle
Marios

Glute Kicks

High Knees

Knee Hugs

Monsters
Quadriceps (Quad) Stretch

You might also like