Pauline Jhade P.

Santos
CAS 1 – 202P

A.
1. Squat – is a lower body exercise. You can do the bodyweight version, without added
resistance (also called Bodyweight Squat or Air Squat), or with weights such as a
barbell (Front Squat and Back Squat are variations of the Barbell Squat).
2. Lunge – is a single-leg bodyweight exercise that works your hips, glutes, quads,
hamstrings, and core and the hard-to-reach muscles of your inner thighs.
3. Hinge – is the movement when the body bends downward and in half. This is one of
the most essential exercises for trainees to learn because improper form can lead to
serious lower back injury.
4. Twist – is used to work the abdominal muscles by performing a twisting motion on the
abdomen.
5. Bend –  a physical exercise in which a person starts from an erect position, moves to
a squatting position, and returns to the original position without using the hands to
support the body.
6. Push – it contracts your muscles when weight is being pushed away from your body,
meaning the work is done when the muscle contracts as you push
7. Pull – it is where the muscles contract when weight is being pulled towards your
body, meaning the work is done when the muscle contracts when you pull. 
B. Performing the Activity
1. Squat
2. Lunge
3. Hinge
4. Twist
5. Bend
6. Push
7. Pull
C. What are the main muscles being utilized in these sets of movements?
 The thighs (quadriceps & hamstrings).
 Gluteus Maximus
 Hamstring
 Upper and lower abdominals
 chest
 triceps
 quadriceps
 calves
 shoulders
 back muscles
 biceps
 obliques
 trapezius