Venue: Date: Time: 7:00am Duration:

House November 14, 2022 45 minutes

Subject: Equipment:
Badminton

ACTIVITY: WEEK 2
Muscular Endurance
Exercises

TITLE: 3 weeks DESCRIPTION GOAL TIME

exercise program for
badminton

WARM-UP  To activate and 5 minutes

 Stand in one place, tilt
 Head Abduction
your head to the side of
 Shoulder
shoulder, repeat this
Rotation
process to left and right for
 Arm Rotation
8 seconds.
 Hip Rotation
 Rotate both shoulders
 Standing Knee
backwards (count 8sec.
Hug
then reverse) Extend both
 Knee Rotation
arms out to each side,
 Ankle Rotation
parallel to the floor.
 Breathing
 Extend both arms out to
each side, parallel to the
floor. Rotate backwards (8
sec. and then reverse)
 Rotate hips counter-
clockwise for 8-seconds
and then clockwise
direction for 8-seconds.
 Stand with one knee, grab
your right knees towards
your chest for 8-seconds.
Do the same to your left
primes the
connections between
nerve and muscles,
which improves the
efficiency of
movement. This will
loosen up the shorten
muscles due to the
previous physical
activities. Thus,
improve range motion
in joints.
 To prepare the body
for the activity.
 To gradually rev up
the cardiovascular
system by raising the
body temperature and
increasing blood flow
to the muscles.
 knee.
 Rotate both knees’ inwards
for 8-seconds and then
outwards for 8-seconds.
 Maintain balance, rotate
first right ankle for
8-seconds (clockwise and
then counterclockwise). Do
the same to your right.
 Inhale and exhale
Burpees  A burpee is essentially a
two-part exercise that
consists of a pushup
followed by an air leap.
Doing several burpees in a
row can be exhausting, but
the payoff may be worth it,
especially if you want to
build strength and
endurance while burning
calories and improving
your cardio fitness.
Plank  The plank is a bodyweight
exercise that involves
holding your trunk in a
straight line off the
ground. The static exercise
works multiple muscle
groups at the same time,
making it extremely
effective for core
strengthening while also
working the shoulders,
arms, and glutes.
 Burpees are a full- 7 minutes
body calisthenics
workout that aims to
increase muscle
strength and
endurance in both the
lower and upper
body. A standard
burpee strengthens
the muscles in your
legs, hips, buttocks,
abdomen, arms,
chest, and shoulders.
 This exercise 7 minutes
strengthens your
back, chest,
shoulders, neck, and
abs, making it easier
to keep your
shoulders back and
your lower back
neutral while sitting
or standing — two
essential components
of good posture.
 Leg Raise  Lie down on your back
with your legs straight and
together. 2. Keep your legs
straight and raise them to
the ceiling until your
buttocks are off the floor.
3. Lower your legs slowly
until they are just
Inch Worm  The movement itself takes
on the appearance of an
inchworm. Starting from a
standing position, you
reach your arms down
toward the ground, walk
your hands away from
your feet, forming a plank
position, before stepping
your feet forward toward
your hands and finally
returning to a standing
position.
Wall Sit  The person wall sitting
leans against a wall, their
feet shoulder-width apart
and a few inches away
from the wall. They then
lower their hips until their
knees form right angles
while keeping their back
against the wall.
 Leg lifts, in addition 7 minutes
to working the lower
abs and inner thighs,
help with hip strength
and flexibility due to
the motion of your
legs and hips during
the move.
Furthermore, the
move engages your
low back, which is
beneficial for anyone
looking to strengthen
the entire core region.
 The inchworm's 7 minutes
primary goal is to
dynamically stretch
your hamstrings. It
also works your chest
and shoulder muscles
while stabilizing your
abdominals.
 The wall-sit test. This 7 minutes
is a straightforward
assessment of lower-
body muscular
strength and
endurance. The goal
is to assess the lower
body's strength
endurance,
particularly the
 quadriceps muscle
group. A smooth wall
and a stopwatch are
required.

COOL DOWN  To cool down the 5 minutes

 Stretch your arms. body.
 Arms
 Stretch your legs.
 Legs
 Breathing  Inhale and exhale.

Observation before workout (maximum of 5 sentences)

I warmed up before doing the warm up so that my body would be ready and it would be easier for me to execute the
movements.

Observation after workout (maximum of 5 sentences)

Because of the exercises, my body is weak and I am tired. I was so proud of myself because I had accomplished my goal.