Warm-up Activities

N o. 1. Activities Basic Dynamic Stretching Explanations 1. Lunge twist 2. High knee twist 3. Jog (Forward & backward) 4. Shuffle 5. Criss-cross 6. Skip (Forward & sideways) 7. High Knee & butt kick 8. Small steps on toes 9. In step & out step 1. Shoulder rotation 2. Prison rotation 3. Bird-dog 4. Cat & camel 5. Lunges (front/side) 6. Squats 7. Wood chop 8. Back shower 9. Balance (star pose, leg together) 1. Open & close leg (front & side) 2. Criss-cross 3. X movement 4. + jump (rotation/forward) 5. High knee & butt kicks 6. Skip on spot 7. Skip & go (left & right) 8. Light strength (pushup, star) 1. Throw medicine ball 2. Throw ball backwards 3. Sprint 4. Ball passing 5. Ladder drills 6. Push, pull with partner 7. Arm wrestling 1. Whacky (Names) 2. Squirrel 3. Blow wind blow 4. Lets go hunting 5. Egg, Chicken & Dinosaur 6. Math freak 7. Sit to meet 8. Run for color ball 9. Story warm-up 10. Find your shoes Equipments 1. Cones / 100 meter area Comment Suitable for everyone

2.

Basic Static warm-up

1. 1 meter area/person

Suitable for elderly

3.

Aerobic type warm-up

1. 1 meter area/person

Suitable for youths

4.

Strength, agility, speed & power

1. Cones, balls, medicine ball

Suitable for groups

5.

Games

1. Air stick 2. Color ball 3. Cones

Suitable for kids

Stability & Mobility

N o. 1. Activities Core Explanations 1. TVA & Kegel Equipments 1. 2.5kg Balance 1. Standing

2.

Scapula

3.

Leg

2. Quadruped drawing in 3. Cat & camel 4. Pelvic tilt 5. Dead bug 6. Rocking quadruped 7. Planks (Variation) 1. Supine 90-90 2. Pack shoulder 3. Push-up position 4. Scapula lift 5. Internal & external rotation 6. IYWO 7. Close kinetic chain weight shift 8. Arm roll 1. Standing ankle mobilization 2. Hip hinge & pelvic tilt 3. Squat variations 4. Lunge matrix 5. Woodchop 6. Reaction step

ball/dumbbell 2. Dowels 3. Mat

Romberg 2. Ankle close 3. Star pose 4. Airplane pose 5. Number 8 pose Variations: 1. Ball stimulation 2. Toe lift 3. Close eyes

Cardio
N o. 1. Activities Types Explanations 1. Jogging / walking 2. HI bodyweight training 3. Agility (stepper) 4. Jumping (skipping) 5. Swimming 6. Bike 7. Elliptical 8. Boxing 9. Rowing 10. Ball games 1. Whacky 2. Ice & water 3. Dodge ball 4. Ladder agility 5. Run to base 6. Protect the chick 7. Chase the last snake 8. Plyometric course Equipments 1. Gloves, cones, pool, bike, machines Comment Suitable for everyone

2.

Games

1. Ball, airstick, weighted things

Suitable for teenagers

Strength & power

N o. 1. Activities Types Explanations 1. 2. 3. 4. 5. 6. 7. 8. Hypertrophy Strength Boot camp Cali static Cross-fit Circuit training Obstacles Plyometrics Equipments 1. Machines, bars, cones & tyres Plyometrics 1. Jump in place 2. Single linear jump 3. Multiple linear Comment Suitable for youths Plyometrics guidelines B: (L)80-100, (M)60(100-120), (H)40(100-120) I: (L)100-150,

9. Atheletics 10. Bands, medicine ball, swiss ball, machines, kettle bell,

jump 4. Multidirection al jump 5. Hops & bounds 6. Dept jump 1. Cones, ropes, balls, weighted balls

2.

Games

1. Obstacle course (carry weight) 2. Plyometrics course 3. Captain ball 4. Tug of war 5. Climb the wall 6. Crawl relay (bear crawl) 7. Ladder drill (see who is faster) 8. Skipping rope 9. Shot put 10. Capture the flag 11. Push up hit hand 12. Team squat/push-ups 13. Eye of the tiger

(M)80-100(150200), (H)6080(150-200) A: (L)140-200, (M)100-120(180220), (H)80100(180-220) Suitable for youths

Speed & Agility

N o. 1. Activities Types Explanations 1. Ladder drills 2. Suicide / relays 3. 100 meter run 4. Run around cones 5. Open & cognitive skill agility 6. Ball bounce 7. Athletic drills 1. Sit to meet 2. Ladder drill (see who is faster) 3. Protect the chick 4. Hantu gala 5. Color ball run 6. Suicide relay 7. Follow the leader 8. Split 9. Kick the can 10. Duck duck goose goose 11. Ladder game Equipments 1. Machines, bars, cones & tyres Comment Suitable for youths

2.

Games

1. Cones, ropes, balls, weighted balls

Suitable for youths

Stretching
N o. Activities Explanations

1.

Types

2.

Muscles

1. Bands/tubing 2. Swiss ball 3. Wall, floor & body 4. Myo-fascial release 5. Passive stretching 6. PNF stretching 7. Set stretching (yoga) Leg: Calves, tibia, quads, hamstring, glutes, internal & external rotators, ad/abductors Torso: Side obliques, abdominals, lower/upper back, chest Hands: Internal & external rotators, shoulder, tricep & bicep, forehand Neck: Side, down & up 1. 2. 3. 4. 5. 6. 7. Lunge & pick up the cup with hand (with leg on line) Squat & pick up the cup with mouth (on elevated area) Telephone line Piggy back Spider web link Mambo (eat sweets) Color board stretch

3.

Games

Basic Fitness Test

N o. 1. 2. Activities Excellen Great t Assessment on health *Fill in the form *Health history/problems *Goals *Commitments *Pipe on forehand Normal Pre-HBP *Sit with both legs <120/<8 120-139/ on ground 0 80-89 *Polar watch Athletic *15,20 or 30sec M: <60 manual count F: <70 *First thing in the morning *Palm Body Composition *Key in clients M: <16% details F: <20% *Ask client to step on plate *Male: Chest, Abs M: <16% & Thigh F: <20% *Female: Chest, ASIS & Thigh *Abs, arms, hips, Hip-waist calf, forearm, ratio midthigh, upper M: <0.85 thigh & waist F: <0.75 *Measure waist size M: <80cm F: <70cm Normal M: 60-70 F: 70-80 Protocols Average Dont give up

PAR-Q & YOU Investigation

3.

Blood pressure

4.

Resting heart rate

HBPstage 1 140-159/ 90-99 Weak heart M:>70 F:>80

HBP-stage 2 >159/>100

1.

Omron machine (Body Fat) Caliper

2.

3.

Body sites sizes

4.

Waist circumference in adult

M: 1723% F: 2125% M: 1723% F: 2125% Hip-waist ratio M0.850.89 F 0.750.79 M: 7089cm F: 80-

M: 2124% F: 2125% M: 2124% F: 2125% Hip-waist ratio M 0.90.95 F 0.80.86 M:90-109 F: 100120

M: >25% F: >30% M: >25% F: >30% Hip-waist ratio M: >0.95 F: >0.86 M: >110cm F: >120cm

1.

10min walk/jog/run

2.

Bike

3.

YMCA submaximal step test

4.

400meter run

5. 6.

VO2Max 2.4KM Rockport walking test Push up

1.

2.

Crunches (Abdominals) in 1 attempt Bodyweight squat in 1 attempt 1RM/10RM bench press 1RM/10RM leg press/Squat test

3. 4.

5.

99cm Cardiovascular (stamina) Test *Ask client to Dist: Dist: travel on the M2.3F2 M2F1.5 treadmill as far as Speed Speed they can (AV): (AV): M14F12 M12F9 *Travel as far as Dist (KM): Dist (KM): possible on bike M5F4.7 M4.5F4.2 *Gear levels: Male RPM: RPM: 6, Female 4 M115F11 M105F10 0 0 *12inch step bench F: 52-85 F: 85-98 *Metronome M: 50-78 M: 79-90 (96BPM) *3min test & 1min recovery (count HR) *24 stepping cycles/min *As fast as possible F: F: 1.30Min 1.35Min M: M: 1.15Min 1.20Min *Run as fast as VO2Max 45-49ml possible for 2.4KM 5054ml *1 mile < 10:13*no running 10:12min 12min Strength test *Chest touch B: 15-20 B: 10-15 fist/towel I: 26-35 I: 19-26 *Male full & female A: >35 A: 25-35 modified push-ups *Leg 90 degree B: >30 B: 20-30 stance I: >50 I: 35-50 *Scapula come off A: >60 A: 45-60 the ground to be counted *Clients should B: >30 B: 20-30 know how to do a I: >50 I: 35-50 correct squat A: >60 A: 45-60 *Weight pushed B:>0.9 B: 0.7-0.9 divide body weight I: >1.32 I: 1-1.31 A: >1.35 A: 1.191.35 *Weight pushed B: >1.6 B: 1.4-1.6 divide body weight I: >1.8 I: 1.6-1.8 A: >2.2 A: 1.852.2 Core/ muscular endurance test *Trunk flexor, side All clear RSB-LSB planks & trunk not in extensor range * RSB-LSB: no greater than 0.05,

Dist(KM): M1.2F1 Speed (AV): M7F6 Dist (KM): M3.8F3.7 RPM: M90F90 F:99-112 M: 91100

Dist (KM): M0.6F0.5 Speed (AV): M4.2F4 Dist (KM): M3F2.7 RPM: M80F70 F:113-169 M: 101-157

F: 1.40Min M: 1.25Min 40-44ml 12-14min

F: 1.45Min M: 1.30Min >40ml >14min

B: 5-10 I: 10-18 A: 15-25 B: 10-20 I: 20-35 A: 30-45 B: 10-20 I: 20-35 A: 30-45 B: 0.6-0.7 I: 0.8-1 A: 1.051.19 B: 1.251.4 I: 1.451.6 A: 1.651.85 SB-Ext not in range

B: <5 I: <10 A: <15 B: <10 I: <20 A: <30 B: <10 I: <20 A: <30 B: <0.6 I: <0.8 A: <1.05 B: <1.25 I: < 1.45 A: <1.65

1.

McGills torso test

Both not clear

2. 3. 4. 5.

Planks Static Squat Side planks/V abs Core function

1.

Vertical jump

SB-Extension should be less than 0.75 *Hold planks as >2mins long as possibel *Hold squat as long >2mins as possible *Hold as long as >1mins possible *Place blood pressure under clients stomach *Observe if there is a big difference in pressure Power & Agility test *Measure jumping M: difference >70cm F: >60cm *No run up M: >250cm F: >200cm M: <9.5sec F: <10.50se c M: <4.3 F: <4.85 M: <55sec F: <62sec M: <5.5sec F: <6.5sec

>90sec >90sec >50sec

>1mins >1mins >35sec

>30sec >30sec >20sec

2.

Standing long jump

3.

T-test (shuffle to side)

*10yards forward, 5 yards to left, 10yards to right, 5yards to left (back to center) & 10 yards backpedal *Run 5 yards left, 10yards right & 5yards left *Set 2 cones 25 yards apart *Run 12 times *In 4 point stance or 3 point stance

M: 5570cm F: 4560cm M: 235250 F: 185200 M: 9.5110.50 F: 10.5111.50 M: 4.394.3 F: 5.154.85 M: 55-57 F: 64-62 M: 5.5-6 F: 6.5-7

M: 4055cm F: 3045cm M: 220235 F: 170185 M: 10.5111.50 F: 11.5112.50 M: 4.5-4.39 F: 5.2-5 M: 57-59 F: 64-67 M: 6-6.5 F: 7-7.5

M: <40cm F: <30cm M: <220cm F: <170cm M: >11.50 F: >12.50

4.

Pro agility test (suicide) 300 yard shuttle run (Anaerobic capacity) 40 yards dash

M: >4.5sec F: >5.2sec M: >59sec F: >67sec M: >6.5sec F: >7.5sec

5.

6.

7. 8.

Hexagon jump test Kneeling overhead toss

1. 2.

Plump line Ankle pronation/supinatio n

*Jump to 1st box and back *complete 8 box *M: 3kg ball, F: 2kg ball *Kneel & bend back *Throw in pattern Posture Screening Head - toe *Instructors hands on both side of ankle *ask client to push towards palm of

3.

Hip tilting

4. 5. 6.

Shoulder position Clearing test for dynamic posture screening Bend & Lift

7.

Hurdle step screen

8.

Shoulder push

9.

Shoulder pull stabilization

10 .

Thoracic spine mobility

1.

Thomas test

hand *align in the middle *tap & relax *ASIS tilt back/forward *Look for any sign of lordosis or kyphosis *Alignment of collar bone & cheek bone *Cobra pose * Lumbar & Hip flexion *Ask client to do a All clear <3 sitting down deviation movement to pick s up the dowels *Observe (Sagital) feet, knees & torso (Frontal) hip & knee, tibia & torso, lumbar & thoracic, head *Place a dowel on All clear <2 clients shoulder deviation *Lift leg & cross s over the 0.9M string *Observe (Sagital) Feet, knees, hips, torso, raised-leg (Frontal) Pelvic & low back *Push-up position All clear Trunk *Observation collapse winging/rounded, trunk collapse *Ask client to All clear Trunk contract their collapse shoulder & trunk like a plank *Grab clients hand & pull up *Observe if client wings upper back/trunk collapse *Client hold dowel All clear Cant on shoulder & reach 45 block between degree knees turn *Twist torso to the side *Observe a 45 degree turn & sidedominance Stretching screening *Lie down with All clear Hamstrin hamstring at the g didnt

<6 deviation s

>5 deviations

<5 deviation s

>4 deviations

Winging

Trunk collapse & winging Trunk collapse & winging

Winging

SideBoth not dominanc clear e

Knee didnt

Both not clear

2.

Passive straight-leg raise

3.

Shoulder flexion & extention

4.

External & internal rotation

5. 6.

Apleys scratch test Toe reach stretching test

1.

Sharpened Romberg test (Balance) Stork-stand balance test Star pose (balance)

2. 3.

edge of table *Bring knee up towards torso *Observe: hamstring touch table & knee achieve 80 degree *Help client hold All clear leg up straight *Observe: <80 degrees of movement *Client lie on back All clear & put hands overhead *Client lie face down & lift off hands *Flex.: 170-180 degree *Ext.: 50-60 degree *Client lie on back All clear & do ext. rotation & try touch mat *Client do Internal rotation & try reach 70 degrees towards mat *Hand behind back upward & downward *Client sit down Heels with leg straighten *They reach as far as possible Balance test *Hands on shoulder >2 min *Feet stance: toe behind heel * Close eyes *Number 8 pose >2 min *Lift heel >2 min

touch table

achieve 80 degree

<80 degrees of movement Flex: not able to reach 170-180 degree Ext.: Not able to reach 5060 degree Both not clear

Tight Ext. Rotation

Tight Int. rotation

Both not clear

Toes

Ankles

Knees

>90 sec

>60 sec

>30 sec

>90 sec >90 sec

>60 sec >60 sec

>30 sec >30 sec