PHYSED13

Individual and Dual

Sports Badminton

MODULE 7
Post test
MODULE 7. POST-TEST
NAME: CARL RODRIGO
SECTION: MAR213
PROF.
DATE:
DAY&TIME:
SCORE:
Direction: Create a strength and conditioning program in Badminton. 50 points

EXERCISE SETS REPS PURPOSE

SQUATS 3 SETS 10 reps The squat is a traditional strength and conditioning
activity that serves to improve power output, glute
muscular strength, hip hinge strength, and posterior
chain development (glutes,hamstrings etc).

REVERSE LUNGES 3 SETS 10 reps Reverse lunges are an important strength exercise for
running and cycling, as well as for injury prevention
and muscle activation.

LATERAL LUNGE 3SETS 10 reps Lateral lunge workout targets muscles that aren't
engaged in forward motion, such as those employed in
running and cycling.

PUSH UPS 2 SETS 7 reps Push Ups develops your upper body and core stability
 as your limbs are moving, which is beneficial for
endurance athletes. The arms and core were given a
lot of attention.
SIT UPS 3 SETS 10 reps Sit ups helps your core to stabilize your abdominal
muscles to be strengthened and toned using your body
weight.

REVERSE CRUNCH 3 SETS 10 reps Reverse crunch exercise strengthens your low
abdomen area, allowing you to focus on only that area
if you want a more targeted workout.

BICYCLE CRUNCH 3 SETS 10 reps Bicycle crunch will put your upper and lower abs, as
well as your hips, to the test! This will improve and
strengthen your core.

PLANK 2 SETS 30 seconds The plank is an excellent place to begin your core
strengthening journey; it requires very little movement
and can be modified to be harder or easier depending
on how you feel.
THANK YOU & KEEP SAFE