COURSE

PLAN FOR
P.E. 1
JELAN S. SARTORIO BSIT 1-C
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TABLE OF CONTENTS

I.
SPAMAST’S Vision Mission and Core Values……….……………………………...…………………..3
Classroom Policies…………………………………………………………………………………………
Grading System…………………………………………………………………………………………….

II.
Calculating
BMI…………………………………………………….……………...…………………………………….4
Calculating Heart rate Zone……………………………………………….….……………………………..
Weekly Healthy Diet Plan…………………………………………....………………………………………

III.
Fitness
Assessment……………………………………………….…………………………………………………5
Physical Fitness Test…………………………………………....……………………………………….
Push-ups……………………………………….…….………………………………………………
Sit ups……………………………………….……………………………………………………….
Sit and Reach………………………………………….……………………………………………..
Step up………………………………………………………….……………………………………
Long Jump…………………………………………….……….…………………………………….
Shuttle run…………………………………………………………………………………………….
IV.
Parts of the Body……………………………………………………………………………………….…12
The Basic Workout Outline……………………………..…………………………………..……..14
Body Movements…………………………………………………………..……………………..…

V.
Three types of exercise…………………………………………...……………………………………….20
Isotonic exercises…………………………………….………………………………………………
Isometric exercises……………………………………………….………………………………….
Isokinetic exercise……………………………………………………………………………………

VI.
Improving Physical Fitness…………………………………….……...…………………………………21
Strength………………………………………………………………………………………………
Flexibility…………………………………………………………………………………………….
Agility………………………………………………………………………………….…………….
Balance……………………………………………………………………………………………….

VII.
Plyometric Exercise……...………………………………………………….……………………………25
Squat jump……………………………………………...…………………………………………..
Jumps for height…………………………………….………………………………………………
Skater hops…………………………………………………………………………………………..
Burpee………………………………………………….……………………………………………
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MISSION
“Imbued with sincerity, excellence, commitment and good leadership, the institution fervently
carries out its functions to provide high quality instruction, relevant researches, focused extension
programs and self-sufficient production ensuring peace and equity, preserving cultural heritage,
addressing gender sensitivity and climate change.”

VISION
“A leading institution of higher learning in the fields of aqua-terrestrial and technopreneurship responsive
to the development needs in Southeast Asia and beyond.”
he widespread impact of technology, rising demands of varied masses, surging competition, declining
government financial support and other influences are the foundation in facing new challenges for the
Southern Philippines Agribusiness and Marine and Aquatic School of Technology (SPAMAST).

CORE VALUES

TOP ACCESS
The institution progresses with
Teamwork,
Openness and
Positive attitudes, promoting
Accountability,
Commitment,
Competence and
Excellence for
Sincere
Services.

The Southern Philippines Agri-Business and Marine and Aquatic School of Technology is an institution of
higher learning that gives importance to Teamwork, Openness and Positive attitudes toward each other
to promote Accountability in the exercise of our duty to our service sphere. It carries out its Instruction,
Research, Extension and Production functions with utmost Commitment valuing
Competence and Excellence in providing quality education in delivering Sincere Services.
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Calculating BMI

What is BMI?
The body mass index or Quetelet Index is a value derived from the mass and height of an individual. The
BMI is defined as the body mass divided by the squad of the body height and is universally expressed in
units of kg/m2, resulting from mass in kilograms and height in meters
Metric BMI formula:
BMI= Mass (kilograms)
Height (Meters)

To work out your BMI

Divide your weight in kilogram by your height in meters.
Then divide the answer by your height again to get your BMI.

Calculating Heart rate Zone

Heart rate training benefits everyone, from the beginning exercises trying to lose weight to individuals
trying to improve their cardiovascular fitness. The key to making progress is to elevate your heart rate into
the correct training zone.

Subtract your heart’s resting rate from your maximum rate. For examples, if you are 40years old subtract
that number from 220, your maximum rate is 180. Next, Subtract your resting rate or so in this examples.
Your heart-rate reserve is 100 beats per minute.

Weekly Healthy Diet Plan

A healthy diet & lifestyle are the best weapons to protect against heart disease. In fact,
Incorporating heart healthy foods, exercising more, maintaining a healthy weight and not smoking can
help reduce heart disease related deaths 50 percent. With has simple 1,200 calorie meal plan, you’ll
protect your heart and lose a healthy 1 to 3 pounds per week in the process. The meals and snacks in this
plan feature heart-healthy foods, like fiber rich fruits, vegetables and whole grains, lean protein and fats
like olive oil and avocado. Saturated, added sugars and sodium (nutrients that can harm your heart is large
amount) are kept to a minimum and instead, dishes are seasoned with lots of herbs and spices to keep
things flavorful and exciting.
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Fitness assessment
A fitness assessment is a great way to determine your fitness level, track progress, set goals, and even
evaluate your risk of developing cardiovascular disease.

Physical Fitness Test

Push ups

A push-up (or press-up) is a

common calisthenics exercise performed in
a prone position by raising and lowering the
body using the arms. Push-ups exercise
the pectoral muscles, triceps, and
anterior deltoids, with ancillary benefits to the
rest of the deltoids, serratus
anterior, coracobrachialis and the midsection as
a whole. Push-ups are a basic exercise used in
civilian athletic training or physical
education and commonly in military physical
training. They are also a common form
of punishment used in the military, school
sport, or in some martial arts disciplines.
In the "full push-up", the back and legs are straight and off the floor. There are several variations besides
the common push-up.

Planche push-ups

Planche position
An extremely difficult
variation is to perform a
push-up using only hands,
without resting the feet on
the floor, i.e., starting from
and returning to the
Planche
position. These are known
as "planche push-ups". To
do this variation, the body's
center of gravity must be
kept over the hands while
performing the push-up by
leaning forward while the legs are elevated in the air, which requires great strength and a high level of
balance. The entire body weight is lifted in this variation.
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Knuckle push-ups
Another variation is to perform push-
ups on the knuckles of the fist, rather
than with palms of the hands on the
floor. This method is also commonly
used in martial arts, such
as Karate and Tae Kwon Do, and may
be used in boxing training while
wearing boxing gloves.
The intent, in addition to building
strength and conditioning, is to toughen
the knuckles, wrist, and forearm in the
punching position. This variation also
reduces the amount of strain in the
wrist, compared to the typical "palms
on floor" approach, and so it is
sometimes used by those with wrist injuries.

Maltese push-up
The Maltese push-up is a gymnastic variation of the
push-up, in which the hands are positioned further
down towards the hips (as opposed to roughly
alongside the pectorals), but with a wide distance
between them.

Hindu push-up

The Hindu push-up starts from the "downward

dog" yoga position and transitions to a "cobra
pose" position. It is also known as a Hanuman, judo, or dive bomber push-up. It is common
in Indian physical culture and Indian martial arts, particularly Pehlwani.
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Guillotine push-up

The guillotine push-up is a form of

push-up exercise done from an
elevated position (either hands on
elevated platforms or
traditionally medicine balls) where in
the practitioner lowers
the chest, head, and neck (thus the
name) past the plane of the hands.
The goal is to stretch
the shoulders and put extra emphasis
on the muscles there.

Backhanded push-up

The backhanded push-up is a form of

push-ups performed using the back
of the hands, rather than the palms.
Currently the record holder of the
backhanded push-ups is Bill Kathan
who broke the world record in 2010,
by performing 2,396 on Valentine's
Day.

Sit ups
The sit-up (or curl-up) is an abdominal endurance training
exercise commonly performed to strengthen and tone
the abdominal muscles. It is similar to a crunch (crunches target
the rectus abdominus and also work the external and internal
obliques), but sit-ups have a fuller range of motion and
condition additional muscles.
Form It begins with lying with the back on the floor, typically
with the arms across the chest or hands behind the head and the
knees bent in an attempt to reduce stress on the back muscles
and spine, and then elevating both the upper and
lower vertebrae from the floor until everything superior to
the buttocks is not touching the ground. Some argue that situps
can be dangerous due to high compressive lumbar load and may
be replaced with the crunch in exercise programs
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Sit and Reach

The sit and reach test is a common measure of
flexibility, and specifically measures the
flexibility of the lower back and hamstring
muscles. This test is important as because
tightness in this area is implicated in lumbar
lordosis, forward pelvic tilt and lower back
pain. This test was first described by Wells and
Dillon (1952) and is now widely used as a
general test of flexibility.

Step Ups
For this exercise you will need a sturdy chair, bench or
step that is on flat ground and will not move around if
you stand up on it. Once you are set up, stand facing the
chair with your feet at hip width. Make sure you are
close enough to the chair to be able to step up on to it
with one leg, but also not too close to it so that you catch
your foot on the edge as you step up. From here, lift
your right foot and knee up as high as necessary to clear
the leading edge of the chair and place your whole right
foot down on the chair. Aim to do this whilst keeping your hips level and your spine upright. Use you
arms at your sides for balance.

Long jump

To the casual observer the long jump would appear

to be one of the most basic of all track & field
events. Athletes run up to a takeoff board and
without going past it jump as far as they can into a
sandpit. Many of us have seen the picture of long
time world record holder Bob Beamon soaring
over 29 feet in the 1968 Olympics. Regardless of
the level your athletes are at they will need to 1)
Accelerate to maximum controllable speed 2)
Transition this approach into a takeoff and 3) Land
the jump in as efficient a manner as possible.
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Shuttle runs
Shuttle runs are a popular
training technique for sports
which involve short bursts of
speed. They help develop
your acceleration, speed and
your anaerobic fitness.
Firstly, place a marker at 10
metres (m), 20m, and 30m.
STEP ONE. Run to the 10m
mark first, touching the floor
and running back to the start
line.

Parts of the Body

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The Face
eye, nose, mouth, ear, cheek, chin, nostril, eyebrow, eyelid, eyelash, lips.
Mouth - you use your mouth to talk, to eat and to breathe.
Nose - You can smell things with your nose. You can also breathe through your nose.
Nostrils - these are the two holes in your nose

The Arm and Hand

finger, palm, wrist, forearm, elbow, upper arm, shoulder, thumb
The Hand and Fingers
Hand, thumb, index finger, middle finger, ring finger, little finger nail, knuckle

The Leg and Foot

knee, leg, shin, calf (muscle), ankle, heel, foot, toe
ankle - the joint between your leg and your foot.

Internal Parts of the Body

heart - your heart pumps your blood around your body.
lungs - when you breathe, the air goes into your lungs.
veins - these transport blood through your body. They are like little tubes.
brain - this is your 'thinking machine' inside your head.
throat - food goes down this to get to your stomach.
liver - the organ that cleans your blood.
stomach - your food goes here when you swallow it.
kidneys - the organs that process all your body waste.
skeleton - all of the bones in your body.
ribs - these are the bones that protect the organs in your chest.
bones - your skeleton consists of many bones. There are about 206 in your body.
skin - it covers almost the entire body and helps keep all the organs and muscles in place.

Other Parts of the Body

Here is a list of some other parts of the body that have not been included above. We will take some more
photos of these when we find some more volunteers.
face - hair - tongue - tooth - back - waist - muscles
neck - this connects your head with your shoulders and the rest of your body.
tongue - the muscle at the bottom of your mouth that tastes things and helps you pronounce words
wrinkles - the lines in your skin caused by age. Old people have a lot of wrinkles.

The basic work out outline exercise

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Exercise – any bodily activity that enhances or maintains physical fitness and overall health and wellness.
It is performed for various reasons including strengthening muscles and the cardiovascular system,
honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment. Frequent and
regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such
as heart disease, cardiovascular disease, Here are the basic workout outline exercise:

1. Bodyweight Squat
Squatting is a basic movement necessary for everyday function (think of getting in and out of a desk
chair). The Bodyweight Squat is a great exercise to engrain proper mechanics with minimal risk of injury
while strengthening the quads and glutes.

2. Glute Bridge-Iso Hold

Proper glute engagement is so important for pain-free movement, especially in the knees and back. Glute
Bridges are often part of a physical therapy regimen to decrease knee or back pain, but can double as a
strength exercise for most. For an added challenge, try the movement with one leg.

3. Pushup
The Push-up is traditionally known for building strength in the chest and shoulders. It does this very well,
however it also doubles as a great pillar and shoulder stability exercise. Simply holding the top of a push-
up position forces the body to work against gravity with the emphasis on stabilizing the scapula and spine.

4. Split Squat
Split Squats-like traditional Squats-replicate a basic human movement while challenging the quads and
glutes. Going from a half-kneeling to a standing position happens all the time. Training balance and
strength through this process is key. Keeping the feet rooted for the entire movement vs. stepping in and
out of a lunge takes some of the impact & eccentric load off the knee and hip, making it a perfect
introductory movement.

5. Single-Leg Romanian Deadlift

Most training programs are light on engaging the posterior chain (the backside), especially in the lower
body. The Inverted Hamstring/1 Leg RDL activates the hamstrings, glutes, and postural muscles that can
reverse some of the damage done by spending time in a seated position and hunched over a computer

6. Bent-over Single-Arm Dumbbell Row

This variation is fantastic for developing shoulder stabilization and balance limb strength across both
sides. The tendency for most is to shrug the shoulders up causing the upper traps to act as primary
movers. This can lead to shoulder pain and general dysfunction. Push the shoulders away from the ears to
best utilize the lats, mid/low traps, and rhomboids

7. Single-arm Half-kneeling Dumbbell Overhead Press

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Focusing on unilateral (one limb) exercises is a great way to balance strength, stability and
mobility. Completing the Overhead Press as a unilateral exercise in the half-kneeling position does this
not only for the arms and shoulders, but the pillar as well. Using even a small weight shifts the body’s
center of mass and forces the pillar to engage to keep you upright, turning a traditional delt-builder into a
total body exercise.

8. Kettlebell Deadlift
Picking items off the ground is a crucial movement for everyone to train. Using a light kettlebell can
reinforce proper position that will hopefully transfer outside the gym to avoid injury when bending at the
hips. The key is to keep the spine straight and drive the glutes back, which loads the hips instead of the
lumbar spine. If done correctly, the hamstrings, glutes, and back will all engage and strengthen.

9. “Quadruped” with Arm & Leg Lift

The Quadruped Arm and Leg Lift exercise has a dual purpose. The first is to strengthen the pillar and hip
extensors. The second is to train the cross-patterning (opposing movement of the arms & legs) that comes
so natural to the body when walking and running. Training the body to optimize this process can boost
performance during a run or simply while walking around during the day.”

10. Reverse-grip Pulldown

Chin-ups/Pulldowns are great for reinforcing scapular control and latissimus dorsi engagement. The lats
should be the primary movers, so emphasize pushing the shoulders down away from the ears when
pulling. The reverse grip provides a more comfortable position for the rotator cuff, as getting into the
externally rotated position of a traditional pulldown can be difficult for many.

Body Movements
Flexion and Extension
Flexion and extension are movements that take
place within the sagittal plane and involve
anterior or posterior movements of the body or
limbs. For the vertebral column, flexion
(anterior flexion) is an anterior (forward)
bending of the neck or body, while extension
involves a posterior-directed motion, such as
straightening from a flexed position or bending
backward. Lateral flexion is the bending of the
neck or body toward the right or left side. These
movements of the vertebral column involve
both the symphysis joint formed by each
intervertebral disc, as well as the plane type of
synovial joint formed between the inferior
articular processes of one vertebra and the
superior articular processes of the next lower
vertebra.
In the limbs, flexion decreases the angle
between the bones (bending of the joint), while
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extension increases the angle and straightens the

joint. For the upper limb, all anterior motions are
flexion and all posterior motions are extension.
These include anterior-posterior movements of the
arm at the shoulder, the forearm at the elbow, the
hand at the wrist, and the fingers at the
metacarpophalangeal and interphalangeal joints. For
the thumb, extension moves the thumb away from
the palm of the hand, within the same plane as the
palm, while flexion brings the thumb back against
the index finger or into the palm. These motions take
place at the first carpometacarpal joint

Hyperextension is the abnormal or excessive

extension of a joint beyond its normal range of
motion, thus resulting in injury.
Similarly, hyperflexion is excessive flexion at a
joint. Hyperextension injuries are common at hinge
joints such as the knee or elbow. In cases of
“whiplash” in which the head is suddenly moved
backward and then forward, a patient may experience
both hyperextension and hyperflexion of the cervical region.
Abduction and Adduction

Abduction and adduction motions occur within the coronal plane and involve medial-lateral motions of
the limbs, fingers, toes, or thumb. Abduction moves the limb laterally away from the midline of the body,
while adduction is the opposing movement that brings the limb toward the body or across the midline. For
example, abduction is raising the arm at the shoulder joint, moving it laterally away from the body, while
adduction brings the arm down to the side of the body. Similarly, abduction and adduction at the wrist
moves the hand away from or toward the midline of the body.
Circumduction
Circumduction is the movement of a body region in a circular manner, in which one end of the body
region being moved stays relatively stationary while the other end describes a circle. It involves the
sequential combination of flexion, adduction, extension, and abduction at a joint. This type of motion is
found at biaxial condyloid and saddle joints, and at multiaxial ball-and-sockets joints

Rotation
Rotation can occur within the vertebral column, at a pivot joint, or at a ball-and-socket joint. Rotation of
the neck or body is the twisting movement produced by the summation of the small rotational movements
available between adjacent vertebrae. At a pivot joint, one bone rotates in relation to another bone. This is
a uniaxial joint, and thus rotation is the only motion allowed at a pivot joint. For example, at the
atlantoaxial joint, the first cervical (C1) vertebra (atlas) rotates around the dens, the upward projection
from the second cervical (C2) vertebra (axis). This allows the head to rotate from side to side as when
shaking the head “no.” Rotation can also occur at the ball-and-socket joints of the shoulder and hip.

Supination and Pronation

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Supination and pronation are movements of the forearm. In the anatomical position, the upper limb is held
next to the body with the palm facing forward. This is the supinated position of the forearm. In this
position, the radius and ulna are parallel to each other. When the palm of the hand faces backward, the
forearm is in the pronated position, and the radius and ulna form an X-shape. Supination and pronation
are the movements of the forearm that go between these two positions. Pronation is the motion that
moves the forearm from the supinated (anatomical) position to the pronated (palm backward) position.

Dorsiflexion and plantar flexion are movements at the ankle joint, which is a hinge joint. Lifting the
front of the foot, so that the top of the foot moves toward the anterior leg is dorsiflexion, while lifting the
heel of the foot from the ground or pointing the toes downward is plantar flexion. These are the only
movements available at the ankle

Inversion and Eversion

Inversion and eversion are complex movements that involve the multiple plane joints among the tarsal
bones of the posterior foot (intertarsal joints) and thus are not motions that take place at the ankle
joint. Inversion is the turning of the foot to angle the bottom of the foot toward the midline,
while eversion turns the bottom of the foot away from the midline. The foot has a greater range of
inversion than eversion motion

Protraction and Retraction

Protraction and retraction are anterior-posterior movements of the scapula or mandible. Protraction of the
scapula occurs when the shoulder is moved forward, as when pushing against something or throwing a
ball. Retraction is the opposite motion, with the scapula being pulled posteriorly and medially, toward the
vertebral column. For the mandible, protraction occurs when the lower jaw is pushed forward, to stick out
the chin, while retraction pulls the lower jaw backward.

Depression and Elevation

Depression and elevation are downward and upward movements of the scapula or mandible. The upward
movement of the scapula and shoulder is elevation, while a downward movement is depression. These
movements are used to shrug your shoulders. Similarly, elevation of the mandible is the upward
movement of the lower jaw used to close the mouth or bite on something, and depression is the downward
movement that produces opening of the mouth

Excursion

Excursion is the side to side movement of the mandible. Lateral excursion moves the mandible away
from the midline, toward either the right or left side. Medial excursion returns the mandible to its resting
position at the midline.

Superior Rotation and Inferior Rotation

Superior and inferior rotation are movements of the scapula and are defined by the direction of movement
of the glenoid cavity. These motions involve rotation of the scapula around a point inferior to the scapular
spine and are produced by combinations of muscles acting on the scapula. During superior rotation, the
glenoid cavity moves upward as the medial end of the scapular spine moves downward. This is a very
important motion that contributes to upper limb abduction. Without superior rotation of the scapula, the
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greater tubercle of the humerus would hit the acromion of the scapula, thus preventing any abduction of
the arm above shoulder height. Superior rotation of the scapula is thus required for full abduction of the
upper limb. Superior rotation is also used without arm abduction when carrying a heavy load with your
hand or on your shoulder.

Opposition and Reposition

Opposition is the thumb movement that brings the tip of the thumb in contact with the tip of a finger. This
movement is produced at the first carpometacarpal joint, which is a saddle joint formed between the
trapezium carpal bone and the first metacarpal bone. Thumb opposition is produced by a combination of
flexion and abduction of the thumb at this joint. Returning the thumb to its anatomical position next to the
index finger is called reposition

Three types of Exercise

Isotonic exercise
Isotonic exercise: Exercise when a contracting muscle shortens against a constant load, as when lifting a
weight. Isotonic exercise is one method of muscular exercise. In contrast, isometric exercise is when
muscular contractions occur without movement of the involved parts of the body.
Isotonic comes from the Greek "iso-", equal + "tonos", tone = maintaining equal (muscle) tone. The
muscle maintains equal tone while shortening in isotonic exercise.

Isometric exercise
Isometrics are a type of strength training in which the joint angle and muscle length do not change during
contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements).
Isometrics are done in static positions, rather than being dynamic through a range of motion.[1] An
isometric exercise is a form of exercise involving the static contraction of a muscle without any visible
movement in the angle of the joint. The term "isometric" combines the Greek words "Isos" (equal) and
"metria" (measuring), meaning that in these exercises the length of the muscle and the angle of the joint do
not change, though contraction strength may be varied.[2] This is in contrast to isotonic contractions, in
which the contraction strength does not change, though the muscle length and joint angle do.

Isokinetic exercise
Isokinetic exercise is a type of strength training. It uses specialized exercise machines that produce a
constant speed no matter how much effort you expend. These machines control the pace of an exercise by
fluctuating resistance throughout your range of motion. Your speed remains consistent despite how much
force you exert.
You can adjust the target exercise speed and range of motion to suit your needs. Different attachments on
the machines can isolate and target specific muscle groups. You can use Isokinetic exercise to test and
improve your muscular strength and endurance.
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Improving Physical Fitness

Strength
There are many ways to improve muscular strength and endurance. A gym or fitness centre is a good place
to go if you’re interested in doing resistance training (also called strength training, weight training or
weight lifting). This involves working a muscle or group of muscles against resistance to increase strength
and power.

Resistance training can include using:

Equipment like medicine balls or weight machines
Resistance tubes or bands during exercises
Your own body as a weight, as you would do during push-ups or sit-ups
Of course, you don’t have to go to a gym or buy exercise equipment to improve muscular strength and
endurance. Doing normal daily activities like lifting groceries or walking up and down stairs can also help.
You can also do many exercises at home that don’t need equipment, such as push-ups and sit-ups. All you
have to do is challenge your muscles to work harder or longer than they usually do.

Remember, if you’re going to do strengthening exercises that involve lifting, it’s important to use the
correct techniques.

Flexibility
To increase flexibility you must stretch periodically during the day and especially after a workout. Unlike
muscle growth, your body will not become 'overtrained' from properly done stretching.
There are seven categories which stretching is classified:
 Ballistic stretching
 Dynamic stretching
 Active stretching
 Passive (relaxed) stretching
 Static stretching
 Isometric stretching
 PNF stretching
For our goals we will focus on passive stretching and static stretching. Passive stretching is assuming a
position and holding it there with another body part or other means. It is a relaxed stretching technique.
An example would be propping your leg on a chair and moving your body to stretch the hamstring.
Static stretching is more intense and it involves stretching a muscle to its furthest point and maintaining
that position. A good stretch is a constant hold in position for 30 seconds with no bouncing. You should
only feel a slight pull in your muscles, not a feeling of being set on fire.

Agility
athletes train for speed and love the ability to run fast. Speed is a God-given gift, but strengthening the
specific muscles and doing speed drills can make anyone faster. Agility is more than speed. It’s the
athlete’s ability to move rapidly from side-to-side or change direction quickly while running at a fast pace.
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This quickness adds elusiveness that all athletes desire and can be a giant leap toward attaining an edge
over your competitor.
You can improve your agility with these 5 exercises:

T-Runs –> Set up cones or another set of markers in the shape of a “T”. Make the stem of the T about 20
feet and the cross of the T about 15 feet. Give yourself plenty of room to run, and begin my sprinting up
the stem. When you reach the cross, lower your center of gravity and shuffle to your right. Once you reach
the end, shuffle back all the way to the left of the cross. Next, shuffle back to the middle of the cross
where the stem begins and run backwards to the end. Repeat this 3-5 times.
Cone Taps –> Place a cone in front of you and perform high knees while tapping the cone with the raised
foot. Try not to knock the cone over, but gently tap the top of it with the up foot. Repeat back and forth.
Begin slowly and as you progress, start switching feet more and more quickly as you raise your knees
high. Perform 3 sets of 30 seconds.

Lateral Hurdle Jumps –> Don’t worry. You don’t have to jump over Olympic-sized hurdles with this
exercise! Take a cone or small hurdle (1-2 feet high) and place it beside you. Jump laterally side to side,
lifting the inside leg high enough each time to clear the cone or hurdle. Perform 3 sets of 30 seconds.

Shuffle Runs With Cone Taps –> Take 2 cones and space them out about 10 yards. Shuffle laterally
between the cones and at each end point, drop your butt down as you squat (keep your knees behind your
toes), tap the cone with your hand, and reverse your direction quickly as you shuffle to the other cone

Ziz-Zag Cones –> Place 5-10 cones in a zig-zag pattern in front of you. Each cone should be roughly 45
degrees from the other and spaced about 6 feet apart. Begin by running toward the first cone to run around
it. As you approach the cone, prepare to shift your weight by dropping your butt and getting lower to the
ground. Continue to run through this mini obstacle course as you improve your agility by sprinting,
running around the cone, and shifting weight quickly to run toward the next cone.

Balance
Here are 8 strategies to help improve your balance.

Stand on one leg.

Try to do this while you are washing the dishes, suggests Laskowski. When you can hold the pose for
30 seconds on each side, stand on a less stable surface, such as a couch cushion; to increase the
challenge even more, do it with your eyes closed.

Balance on a wobble board.

It's one of a few gym gizmos designed to challenge your stability. Stand on the board, feet shoulder -
width apart, abs tight, and rock forward and back and side to side for a minute at a time. (Hold a
chair for support, if needed.) Work up to 2 minutes, without holding on or letting the edges of the
device touch the floor. "Keep injecting novelty into your routine," says Millar. "Push yourself to try
something new, and you'll boost both balance and overall health."

Take a tai chi class.

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A recent study of tai chi practitioners in their mid-60s found that on measures of stability, most
scored around the 90th percentile of the American Fitness Standards. Yoga works, too: According to
Temple University research, women 65 and older who took twice-weekly yoga classes for 9 weeks
increased ankle flexibility and showed more confidence in walking. That last part is important, says
lead researcher Jinsup Song, PhD, "because when people are fearful of losing balance, they tend to
do less to challenge themselves."

Walk heel to toe.

The same sobriety field test cops give drunk drivers also improves balance. Take 20 steps forward,
heel to toe. Then walk backward, with toe to heel, in a straight line.

Do squats.
Sturdy legs can help prevent a stumble from turning into a fall, says Comana. To build quads, start
with a simple squat: With feet hip-width apart, bend knees and hips and slowly lower yourself as if
sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above
shoelaces. Stop when thighs are parallel to the floor (or as close as you can get), then contract glutes
as you stand back up. Aim for 3 sets of 10, with a 1-minute break after each set.

Practice the force.

It takes muscle strength to get out of a chair, but it takes muscle force to do it quickly. "That force—
the ability to get your leg in the right place in a nanosecond—is important in preventing falls," says
Comana. We lose muscle force faster than strength, and according to new research, it takes older
women longer to build it back up. Try this move: Instead of gingerly rising from a chair, once in a
while leap out of it so forcefully that you need to take a few running steps after you do so. (You can
use your arms to gain momentum.) "The explosiveness of that action builds power," says Comana.
Side-to-side and back-to-front muscle movements have the same effect, such as when you play tennis
or basketball.

Take up ballet.
When researchers measured muscle movements of a group of professional ballet dancers against
those of people who had no ballet or gymnastics training, they found the ballet dancers moved with
greater precision and grace. Not too surprising, right? What was surprising, to researchers at least,
was the reason ballet dancers balanced better. The dancers used more muscle groups, even just when
walking across a flat floor, than people who had no training.

Get a good night's rest.

Sleep more than 7 hours a night. Sleep deprivation (here are 5 signs you're sleep deprived) slows
reaction time, and a study at California Pacific Medical Center shows that it's also directly related to
falls. Researchers tracked nearly 3,000 older women and found that those who typically slept
between 5 and 7 hours each night were 40% more likely to fall than those who slept longe r.

Test Your Balance

Try these three moves to see how well you can balance.
1. On both feet: Stand with feet together, anklebones touching, and arms folded across chest; then
close your eyes. Have someone time you: Though it's normal to sway a little, you should be able to
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stand for 60 seconds without moving your feet. Next, place one foot directl y in front of the other and
close your eyes. You should be able to stand for at least 38 seconds on both sides.
2. On one foot: Stand on one foot and bend other knee, lifting nonsupporting foot off floor without
letting it touch standing leg. (Do this in a doorway so you can grab the sides if you start to fall.)
Repeat with eyes closed. People age 60 and younger can typically hold the pose for about 29 seconds
with their eyes open, 21 seconds with their eyes closed. People age 61 and older: 22 seconds with
eyes open, 10 seconds with eyes closed.
3. On ball of foot: Stand on one foot with hands on hips, and place nonsupporting foot against inside
knee of standing leg. Raise heel off floor and hold the pose—you should be able to do so for 25
seconds.

Plyometric exercise
A plyometric exercise is quick, powerful movement that starts with an eccentric (muscle-lengthening)
action and is immediately followed by a concentric (muscle-shortening) action. Performing plyometric.
movements increases muscular power, which translates to higher jumps and faster sprint times.

Jump squat
The jump squat is a full-body exercise that requires no equipment and primarily works the legs and
midsection -- specifically, the gluteus maximus, hamstrings, abdominals, quadriceps and calves -- by
alternately stretching and contracting the muscles, Correct performance can help athletes in numerous
sports. For example, it can improve the vertical jump in basketball and explosiveness in football.

How to Prepare
Work out on grass or turf to lessen stress on the knee joints. Concrete or wood floors are too hard and
should be used only with padding such as a rubber mat. As with other plyometric exercises, jump squats
should be done at the beginning of an exercise program after the central nervous system is warmed up and
ready to perform complex exercises. Jog or jump rope for three to five minutes to increase blood flow
through the body and help the elasticity in your muscles. Then perform movements that mimic this
complex exercise, such as the body-weight squat.
How to Move
Start with your feet a bit wider than shoulder-width apart. Put your hands behind your head with your
fingers interlocked. The direction of your jump will be vertical. Start by standing tall, then coming down
into a squatting position with your thighs slightly higher than your knees. Quickly explode into the air for
maximum height.

Progression
Beginners should practice stationary squats before attempting to jump. Once you’ve mastered the hip-
hinge mechanism, start with small jumps and focus on your landing mechanics. As you progress in your
training, start jumping onto elevated platforms such as a box. Start by facing a box that is 6 inches high
and land on the box in a squatting position. =
Jumping Heights
The Jumping Heights is one of the most explosive physical movements executed in sport. In a number of
sports, the higher the athlete is able to jump, the greater the prospects of success in that discipline.
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Basketball and volleyball are the two most prominent examples of sports where that correlation is plain.
The jumping ability of an athlete is also an indicator of overall athletic ability, as there is a clear
relationship between the ability to jump and the running speed that the athlete will develop over short
distances.

The Jumping Heights is defined as the highest point that the athlete can touch from a standing jump, less
the height that the athlete can touch from a standing position.

Skater Hops
To do Skater Hops, make sure you have enough space to hop side to side. To set up, start standing to one
side of the space you have to use. If you start to the right side of the space, you will start standing on your
right leg. Shift your weight so that you are standing on your right foot as you sink down into a little squat
and swing your arms down in front of you and out to the right. As you sink and swing your arms out to the
right, you will load your glute so that you can then explode up off the right leg and jump toward the left
and land on your left leg. Keep your chest facing straight ahead as you jump and land. Swing your arms
slightly up and across your body to help you power the jump.

Burpee,
The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The
basic movement is performed in four steps and known as a "four-count burpee":
1. Begin in a standing position.
2. Move into a squat position with your hands on the ground. (count 1)
3. Kick your feet back into a plank position, while keeping your arms extended. (count 2)
4. Immediately return your feet into squat position. (count 3)
5. Stand up from the squat position (count 4)