Diaphragm Breathing

1.) Stand or sit upright.

2.) Cross your arms over your chest and place your palms on either side of your rib cage.
3.) Without straining or pushing, breathe in through your nose until you can't take in any more
air.
4.) Feel your ribs expand into your hands as you do so.
5.) Hold your breath for 5 to 10 seconds.
6.) Breathe out slowly through your mouth. You can do this normally or with pursed lips.

Warm Up Exercises
1.) Neck Circles
- Begin with your head straight and looking forward.
- Gently tilt your head to the right and start rolling it back.
- Keep your head to the left and then down.
- Bring your head up to the starting position and repeat in the opposite direction

2.) Shoulder Rotation/Roll

- Stand straight with your arms by your sides and with your feet shoulder-width apart.
- Slowly rotate your shoulders forward, making big circles.
- Repeat the movement backward until the set is complete.

3.) High Knees Stretch

- Stand straight with your feet shoulder-width apart. Face forward and open your chest.
- Bring your knees up to waist level and then slowly land on the balls of your feet.
- Repeat until the set is complete.

4.) Quadriceps Stretch

- Stand up tall and shift your weight to the right leg.
- Lift your left foot and grasp it with your left hand.
- Pull the left foot toward your butt until you feel the stretch in your quads.
- Hold the stretch for 30 seconds and repeat with the right leg.

5.) Hip Flexor Stretch

- Kneel on your right leg and bend your left leg in front of you at a 90-degree angle.
- Shift your weight forward until you feel a stretch in your hip.
- Switch legs and repeat the stretch.

6.) Butterfly Stretch

- Sit down on the floor and bring both feet together.
- With the help of your arms, drive your knees down into the floor.
- Hold the stretch for 20 to 30 seconds and then slowly release.

7.) Hamstring Stretch (Uttanasana)

- Bend your knees slightly and fold your torso over your legs, hanging from the hips, not the
lower back. Your hands may land next to your feet or on the ground in front of you. Inhale and
extend your chest to lengthen your spine. Exhale and gently press both legs straight without
hyperextending.

8.) Jumping Jacks

- Stand straight with your feet together and hands by your sides.
- Jump up, spread your feet and bring both hands together above your head.
- Jump again and return to the starting position.
- Repeat until the set is complete.

Health Related Fitness Test

A.) Body Composition: Body Mass Index (BMI)
- weight (kg) /height² (m²) x 703. Then, calculate BMI by dividing weight by height in inches
(in) squared and multiplying by a conversion factor of 703.

B.) Waist-to-Hip Ratio

- Take your measurements at the smallest spot. Put a tape measure around your waist at
its narrowest point, which is normally near your belly button. This is the measurement of your
waist circumference. Make a note of the number.
- Take your hip circumference. Wrap the tape measure around your hips at their widest
point next. This is the measurement of your hip circumference. Make a note of the number.
- Divide. Divide your waist size by your hip size using a calculator. This is your waist-to-hip
measurement.
- Make a note of your ratio.

C.) Cardiovascular Endurance: 3 Minute Steps

- Do a 3-minute step test by taking 24 steps each minute on a 12-inch step for 3 minutes,
totaling 96 steps. Tempo is consistent.
- Within 5 seconds of finishing the workout, monitor your resting heart rate for 60 seconds
and record it as your recovery pulse.
- Locate the recovery pulse number.
- According to the results of the step test, your cardiovascular activity should be performed
at a percentage of your maximum heart rate.
- Calculate your maximum heart rate by subtracting your age from 220 (220-age), then
multiply the result by zones to determine heart rate ranges for each zone.

D.) Strength
1.) Squats
- Stand up with your feet shoulder-width apart.
- Bend your knees, press your hips back and stop the movement once the hip joint is
slightly lower than the knees.
- Press your heels into the floor to return to the initial position.
- Repeat until the set is complete.
2.) Curl ups
- Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet
should be flat on the floor, about 30 cm (12 in.) from your buttocks.
- Cross your arms over your chest. If this bothers your neck, try putting your hands behind
your neck (not your head), with your elbows spread apart.
- Slowly contract your abdominal muscles and raise your shoulder blades off the floor.
- Keep your head in line with your body-don't press your chin to your chest.
- Hold this position for 1 or 2 seconds, then slowly lower yourself back down to the floor.
Repeat 8 to 12 times.

3.) Straight Leg Lift

- Make sure that you tuck your shoulders down and orient your palms to the sky.
- Keep your knees well bent while you support your low back.
- Slide out the leg your going raise.
- This is a nice opportunity to stretch your toes before we begin the rest of the exercise.
- Keep your toes pointed towards your nose and raise your leg.
- Lift your leg no higher than the opposite thigh.
- Pause.
- Bring the leg down in a controlled manner (do not drop!)
- Pay special attention to your breathing through the movement and make a point of not
holding your breath.
- Repeat

E.) Endurance
1.) Trunk Lateral Flexor Test
- Subject in side lying supported on the elbow of the dominant arm and the legs extended.
- The top foot was placed in front of the lower foot for sup- port and the opposite arm was
placed on the shoulder of the dominant arm.
- Subjects were instructed on how to support themselves by lifting their hips off the surface to
maintain a straight line over their full body length while supporting themselves over the top of
the dominant elbow and the sides of the feet.
- Hold for as long as you can.

2.) Wall Sit

- Engage your core muscles and steadily glide your back down the wall until your thighs are
parallel to the ground. Position your feet so that your knees are directly above your ankles
(rather than over your toes). Maintain a flat back against the wall. Maintain this position for 20 to
60 seconds.

F.) Flexibility
1.) Zipper Test
- Place one hand behind your neck and down the spine. Then, behind your back, move your
opposite hand up toward your top hand. The distance between your hands can be used to
gauge your flexibility.

2.) Trunk Rotation Flexibility Test

- Mark a vertical line on the wall. Stand with your back to the wall directly in front of the
line, with your feet shoulder width apart. You should be about arms length away from the
wall, though you may need to adjust the distance from the wall once you start the test.
- Extend your arms out directly in front of you so they are parallel to the floor.
- Twist your trunk to your right and then touch the wall behind you with your fingertips,
keeping your arms extended and parallel to the floor. You are allowed to turn your
shoulders, hips and knees as long as your feet don't move.
- Mark the position where your fingertips touched the wall, and measure the distance from
the line. A point before the line is a negative score and a point after the line is a positive
score.
- Repeat for the left side with your feet in the same position.

Skill-Related Fitness Test

A.) Coordination: Alternate Hand Wall Toss Test
- A line is placed on the ground a certain distance from the wall (e.g. 2 meters, 3
feet).
- The person stands behind the line and facing the wall.
- The ball is thrown from one hand in an underarm action against the wall, and
attempted to be caught with the opposite hand.
- The ball is then thrown back against the wall and caught with the initial hand.
- The test can continue for a nominated number of attempts or for a set time period
(e.g. 30 seconds).
- By adding the constraint of a set time period, you also add the factor of working
under pressure.

B.) Agility: T-Test Agility

- Set out four cones as illustrated in the diagram (5 yards = 4.57 m, 10 yards = 9.14 m).

- The subject starts at cone A.

- On the command of the timer, the subject sprints to cone B and touches the base of the
cone with their right hand.
- They then turn left and shuffle sideways to cone C, and also touch its base, this time with
their left hand.
 - Then shuffling sideways to the right to cone D and touching the base with the right hand.
- They then shuffle back to cone B touching with the left hand, and run backwards to cone
A.
- The stopwatch is stopped as they pass cone A.

C.) Speed: 20 meter dash

- Start from a stationary position, with one foot in front of the other. The front foot must be
on or behind the starting line.
- This starting position should be held for 2 seconds prior to starting, and no rocking
movements are allowed. The tester should provide hints to maximizing speed (such as
keeping low, driving hard with the arms and legs) and encouraged to continue running
hard past the finish line.
- Two trials are allowed, and the best time is recorded to the nearest 2 decimal places.
- The timing starts from the first movement (if using a stopwatch) or when the timing
system is triggered, and finishes when the chest crosses the finish line and/or the
finishing timing gate is triggered.

D.) Power: Vertical Jump Test

- The athlete stands side on to a wall and reaches up with the hand closest to the wall.
- Keeping the feet flat on the ground, the point of the fingertips is marked or recorded.
This is called the standing reach height.
- The athlete then stands away from the wall, and leaps vertically as high as possible
using both arms and legs to assist in projecting the body upwards.
- The jumping technique can or cannot use a countermovement.
- Attempt to touch the wall at the highest point of the jump.
- The difference in distance between the standing reach height and the jump height is the
score.
- The best of three attempts is recorded.

E.) Balance: Y balance Test

- Place three stripes of tape on the ground in a y shape. The angles between the interior
stripe and both posterior stripes are 135º with 90º between the two posterior stripes.
- Subjects are allowed to make 4-6 practice trials in each direction.
- The test should be performed in the following order:
- Right Anterior
- Left Anterior
- Right Posteromedial
- Left Posteromedial
- Right Posterolateral
- Left Posterolateral
- With their hands firmly placed on their hips, the athlete should then be instructed to slide
the first box forward as far as possible with their right foot and return back to the starting
upright position.
- Reach distances should be recorded to the nearest 0.5cm (9).
- They should then repeat this with the same foot for a total of 3 successful reaches. After
they have completed 3 successful reaches with their right foot, they are then permitted to
repeat this process with their left foot.
- Once the athlete has performed 3 successful reaches with each foot, they can then
progress onto the next test direction (i.e. posteromedial).
- The test administrator should be recording the reach distance of each attempt in order to
calculate the athletes YBT composite score
-
F.) Reaction Time: Stick Drop Test
- Drop the ruler. As your volunteer catches it, write the number on the ruler
immediately above her thumb. The lower the number, the quicker her response time.
Experiment with the same volunteer numerous times, dropping the ruler from 2 cm
above her fingers each time.