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Year 11 12 Certificate III in Fitness
Year 11 12 Certificate III in Fitness
WARM UP
MAIN COMPONENT
Walking Lunges , with dumbbells Walking from the cricket pinch and back M Dumbbells Straight back and posture , bending of the knees , no further over the toes ,
Straight posture and straight back to the ground , hands under the bum , no bending
Leg drop scissors 10 x 2 30 sec M None ( MAYBE MAT )
of the back
Calve raises ( w/ bars ) 15 x 2 30 secs H Bar, weights and small gym box. Straight and strong postured legs , pointing toes and strong back
One leg over your bending leg, lay back and sit up with a straight postured back
One leg Sit up twist 15 each leg 10 secs M None ( MAYBE MAT )
bending just enough for your elbow to touch your knee.
4 twist = 1 Great posture to the back, twisting left to right, not bending of the back and bringing
sit up , Russian twist with dumbbell 30 secs M Dumbbell or medicine ball
5x2 yourself back up.
Flat back to the wall , with one arm curling a dumbbell , taking it slow and steady as
45 seconds Wall sit with one arm curler 45 seconds x 2 each arm 45 secs H Wall with flat surface , dumbbell
possible, suiting there comfort
• Picture/Text WARM UP
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Intensity Instructional Technique and
Activity Duration Rest Equipment
L/M/H Activity Focus
Lap around the oval 2-3 mins none L none Running around the oval with a small pace
MAIN COMPONENT
Jumping jacks
Fast jumping jacks and , fastly down into a elbow plank ,
10 fast jumping jacks
X2 1 mins M none bring the body up on the hand an down again and up into
Elbow planks , 2 of each
another fast jumping jacks
10 fast jumping jacks
Exercise ball under your legs and you extend the ball out
Swiss ball leg curl / hip Raise 5x 2 40seconds M Exercise ball
and in , with a straight an strong back
Strong leg , up and down with the bum bell , just on their
Calf raises , with dumbbell 15 x 2 1mins H Dumbbell and weights , box
toes , strongly pushing your calf’s up and won with your legs