The

Full Body Workout

PPL10M E Phys. Ed Summative 2010-2011
Grade 9 Semester Two Mr. Kosonic Umar Bhutta 6/13/2011

PPL10M E Summative

The Ideal Full Body Workout

Although I have been coerced to complete many gym courses over middle and elementary school, many of which have had teachers that liked being cruel and watching kids suffer, one thing I learned in grade 9 was that it is not necessary to have all this fancy equipment or gym memberships to stay fit. Staying fit requires two simple things: motivation and properly executing the exercises. Motivation can range anywhere from wanting to get abs to impress your girl, or wanting to beat somebody at a race. Properly executing the exercise however, takes a bit of knowledge and practice. However, doing all this regularly is evitable, and it is necessary to avoid that in order to stay fit. In fitness, there are 10 fitness components. These include speed, agility, muscular strength/endurance, and flexibility, just to name a few. It is important to work all of the 10 to make your workout drill worthwhile for your body in the long run. Many exercises cover more than one component at a time. For example, coordination and balance, two more fitness components, apply with almost any exercise, as staying balanced and requiring coordination apply with everything. This workout is designed to work all of the fitness components and several muscles, both upper body and lower. There is very little equipment required, as not all of us have access to equipment, and we shouldnt always have to, in order to stay fit. Here is a table displaying all of the exercises, followed by a description of each exercise in depth, and pictures to go alongside, starting on the next page.

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

Muscle Group Worked

Hamstrings/Quadriceps Groin Abs/Obliques Pectoralis Major/Triceps Glutes Quads/Hamstrings/Glutes Hamstrings/Quads/Calves Biceps, Quadriceps Quads/Calves Deltoids/Abs/Biceps

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Forward Backward Sprints

Equipment Needed: 2 Cones or lines / per person Fitness Component: Agility/Speed Muscles Worked: Hamstrings/Quadriceps This exercise is a great way to develop speed for any athlete who needs quickness, and is also working on their speed. It also works an essential fitness component called agility. Being agile, the ability to change direction and be nimble, is a great attribute for an athlete to have as it applies to almost every sport. Apart from improving their speed and mainly agility, it is a great way for an athlete to work their hamstrings, calves, and quadriceps. Start by defining two markers or points, approximately 10-20 metres apart; an effective way to do this is by using two lines on the gymnasium floor. Start on the line and sprint forward to the far line. To increase your speed, keep your back straight, ensuring you do not lean back, and move your arms as fast as you can forward and back. As soon as you reach the far line, stop. Make sure you do not surpass the line you have just sprinted to. Then immediately, change directions, and sprint backwards this time to the initial line you started on. Repeat this process for a minute, as fast and accurately as you can, stopping exactly on the indicated lines or markers.

1. Start in runners pose when the markers have been defined.

2. Sprint to the far marker as quickly as you can.

3. Do not surpass the far marker.

4. Then, sprint backwards as quickly as you can.

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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.

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PPL10M E Summative

Vertical Leg Crunches

Equipment Needed: N/A Fitness Component: Muscular Endurance Muscles Worked: Rectus Abdominis/Obliques Muscular Endurance is the ability for a muscle to sustain a certain contraction, often against resistances, for extended periods of time. Perhaps the biggest desire of teenagers of todays generation is the desire to have abs. Motivations range from the impressing of a girl to looking good in pictures on the beach. Apart from the famous sit ups or ab crunches, another great exercise that not only works your abs, but also your obliques, are vertical leg crunches. Start by lying on your back and glutes, with your hands on either side of your body fully rested. This is our starting position. Then, lift your legs into the air straight. Try to get them as straight as possible, ensuring your knees are not bent. Keep your head and back on the ground. Once your legs are straight, using the strength of your rectus abdominis, push your legs up, lifting your glutes slightly, about two inches off the ground. Hold this position for 5 seconds. Repeat this 10-15 times. Some things to avoid are pushing up your legs relying on the help of your hands on either side of your body. Also, do not lift your head off the ground in the process of this exercise.

1. Lay flat on the ground, hands either side of body.

2. Lift your legs up straight, trying to straighten them out as much as you can.

3. Push your legs u p together. Hold for 5 seconds.

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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.

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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.

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Single Leg Deadlift

Equipment Needed: N/A Fitness Component: Balance/Coordination/Flexibility Muscles Worked: Glutes/Calves Here is an exercise that works three fitness components simultaneously. This is a great exercise to work your balance, coordination, while at the same time, getting a good stretch for your calves. Stand with your feet about shoulder width apart and place hands on hips. Draw your belly button in and maintain this throughout the exercise. Then, lift one leg off the ground and drive it upward behind you, as your back bends forward. Your elevated leg and your back should be in a straight line. Maintain this position for 10 seconds. Repeat this exercise for 10 repetitions. To add to this exercise, a suggestion is while in the position of the doing the exercise, reach the opposite hand and try to touch your leg which is on the ground.

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Trio Cone Deadlift

Equipment Needed: 3 Cones / per person Fitness Component: Balance/Coordination/Flexibility Muscles Worked: Glutes/Calves/Hamstrings/Quadriceps This is a great exercise to work your balance, coordination, while at the same time, getting a good stretch for your calves. It also works many of your lower body muscles, and all it requires is three cones, optionally. It can also definitely be executed without any equipment, however having three cones or markers, in my case, soccer balls, proves useful. Stand with your feet about shoulder width apart and place hands on hips or in front of you in a relaxed position. Draw your belly button in and maintain this throughout the exercise. Then, lift one leg off the ground and hover it off the ground keeping it still, in front of you. Hold this position for 5 seconds. Then, bring that leg to the appropriate side of your body (right side if you have your right leg up, and left is left leg is up.) Hold this position for 5 seconds. Then, bring the leg behind you and hold for 5 seconds.

Start in a relaxed p osition.

Bring the right leg first, forward, hovering it above the ground a few inches for 5 seconds.

Repeat with your left leg.

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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.

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Follow the Leader

Equipment Needed: 2 people at least per drill Fitness Component: Agility/Coordination/Reaction Time Muscles Worked: Glutes/Calves/Hamstrings/Quadriceps This drill is a fun, creative, and effectively way to develop an athletes agility, coordination, as well as reaction time. It requires at least two people. The purpose of this drill is to have one leader, while everyone else jogs on the spot. The leader points in different directions, which indicate a variety of commands. Left and right indicate side shuffling in that direction. Pointing up indicates a jump, and down indicates a push up. To perform a push up, get into a prone push up position which your arms under your shoulders and your back straight, in line with your glutes and legs. Bend your arms and bring your chest to the floor, until your forehead and nose are almost touching the ground. While doing this, lower your whole body as a unit. Do not bring your glutes down first, for example, and instead, bring your back, chest, and glutes down together. Straighten your elbows to raise yourself. The leader may purposely perform the wrong task on purpose while indicating a different once, to throw the athletes off. This drill should continue for about one minutes, alternating leaders after the minute is up.

Side shuffle left when the leader points left.

Side shuffle right when the leader points right.

Perform a p ush up when the leader p oints down.

Jump when the leader points up.

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PPL10M E Summative

Medicine Ball Vertical Tosses

Equipment Needed: One Medicine Ball per person Fitness Component: Muscular Power Muscles Worked: Quadriceps/Calves/Biceps Muscular Power as defined is the product of force generated and/by the speed of movement. This, in other words, is force generated by exerting power. A good exercise to develop your muscular power is Medicine Ball Vertical Tosses. Start in athletic position: knees bent, back slight bent, feet flat on the floor. Ensure that there is a medicine ball of a weight sufficient enough for your abilities. Someone the age of 14-16 should be using a 4-6lbs med ball. Slowly and carefully extend your arms, bending your back forward, and pick up the ball. With the ball in your hands in front of you, squat down lower, and using the momentum from your legs, throw the ball up with as much power as you can. Repeat this approximately 5-8 times, trying to build upon the distance the ball goes up from the ground to the ceiling each time.

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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

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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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