Activity Sheet no.

9
Performing exercises that develop the component of fitness
Time
Body Parts/ /# of Rating
Name of Exercise
Muscles rep.
R/L
Very Poor Average Good Very
Poor Good
10 8 6 4 2
1 Jumping jack 15
Cardiovascular
rep
2 Head turn 30
Trapezius
sec
3 PLANK Deltoid/ 15
Pectoral sec
4 Wacking Flexor/Extensor 20
Retinaculum sec
5 Kneeling forearm Flexor Carpi 20
flexion stretch Radialis/ sec
Brachioradialis
6 Bench dip Biceps /Triceps 10
Brachii rep
7 Bicycle crunches External 10
Oblique rep
8 Plank Pull Through Latissimus 20
Dorsi sec
9 Prone plank with Gluteus 13
extension Maximus rep
10 Short arc quad Biceps/ 10
Quadriceps rep
femoris
11 Double-leg calf raises 15
Gastrocnemius
rep
12 Toe stretch Tibialis 20
Anterior/ sec
Archilles’
tendon

TOTAL: 12

Rubric:
Very Poor Poor Average Good Very Good
Points
2 4 6 8 10

Performs the Accurately Accurately Accurately Accurately

unrequired performs performs few performs most performs all
of the required
Warm-up exercises. little of the of the of the
exercises with
Exercises required required almost full required
exercises. exercises but mastery. exercises
with some with full
errors. mastery.