Exercise Library

Year 9 Fitness CAT BY DANIEL NICHOLLS 9D

 Push-ups
 Key Steps:
 1. First get your-self a mat or go on carpet
to get into your position.
 2. get into a position where your legs are
stretched out and straight(Like a plank) and
have your arms wide apart onto the floor
like the first picture.
 3. Lower your-self by bending your elbow to
a certain degree where you are almost
touching the floor
 4. Then, push up with arms, legs and back
straight. Then repeat.
Primary fitness component:
Muscular endurance
Area of body:
Upper body and shoulders
And pectoralis major and minor
Fitt Principle:
Body Weight and 2-3 sets and 10-
20 reps
If too easy(Can do more without
strain) – Then go for another ½
and see how you go. If its still ok
then give it a rest as its not good
to do too much at once without
proper training before hand
Dumbbell curls(5kg)
 Key Steps:
 1. Pick up the weights while lifting with
your legs(Not your back to help not strain it)
 2. Have proper form whilst lifting( back
straight, shoulders up and relax your back
 3. bring the dumbbell up and then lower
them(keeping proper form)
 as many as you can do without strain, and
4. When you lift, to maximise your strength
gains, you lift the bells fast and lower them
slowly.
 5. Make sure to have breaks, don’t push
your-self as it will result in strain and injury.
Primary fitness component:
Muscular endurance/strength
Area of body:
Arms/Upper body/Chest/Triceps
Fitt Principle:
Heavy weights, and 3-5 sets and 12-15 reps(Or
also build up to a number don’t rush)
If too easy(Can do more without strain) –
Then go for another ½ and see how you go.
If its still ok then give it a rest as its not
good to do too much at once without proper
training before hand
Sit-ups
 Key Steps:
 Core strength
1. Lie down on your back, with your feet
on the floor with your knees bend to a
almost 45 degree angle(preferably on a
carpet)
 2. Get your hands in a position where back
hands are on the side to the back of your
head( in a comfortable position)
 3. Bend your hips to pull yourself up all
the way up to your legs
 4. Then using your core, you lower
yourself back down to the floor and
repeat.
Primary fitness component:
Area of body:
Target the rectus abdominis, obliques,
chest and your neck.
Fitt Principle:
Body weights, and 3-5 sets and 8-12 reps(Or
as many as you can do without strain)
If too easy(Can do more without strain) –
Then go for another ½ and see how you
go. If its still ok then give it a rest as its
not good to do too much at once without
proper training before hand
Side-Planks

 Key Steps: Primary fitness component:

 Core strength
1. Get a mat
 2. Get in a position where you are on your Area of body:
side where one of your arms are on the Obliques, and core
floor(Holding you up) and your foot is on
the floor and the other side of your body Fitt Principle:
are flat Body weights, 2-3 sets per
 3. Hold still for as long as you can side for 30-aslong as you can,
seconds.
 4. Rest and switch sides.
Planks

 Key Steps: Primary fitness component:

 Core strength
1. Get a mat
 2. Get in a position where you are flat Area of body:
while your arms and straight down to the Shoulders and core and lower
floor and your legs are extended out. back
 3. Hold still for as long as you can
Fitt Principle:
 4. Rest Body weights, 2-5 sets for at
least 20-50 seconds
Squats

 Key Steps: Primary fitness component:

 Musclear Endurance
1. First stand still and relax your-self
 2. Then move your legs out quickly(Like a Area of body:
sumo wrestler) and lower yourself. Quadriceps, hamstrings, calves, glutes and
 3. Then you push yourself up with your abdominis
legs
Fitt Principle:
 4. Repeat Body weights, 2-5 sets and 10-15 reps

If too easy(Can do more without strain) –

Then go for another ½ and see how you go.
If its still ok then give it a rest as its not
good to do too much at once without
proper training before hand
Jumping jacks

 Key Steps: Primary fitness component:

 Aerobics
1. First stand still
 2. Then jump up and down whilst moving Area of body:
your arms up and down Quadriceps, glutes,
 3. Rest and repeat hamstrings and shoulders

Fitt Principle:
Body weights, 2-3 sets and
15-20 reps
Lunges

 Key Steps: Primary fitness component:

 Aerobics/Flexibility
1. First stand in a still position
 2. Then extend one leg then bend it to a Area of body:
90-degree angle whilst the other leg is Glutes, hamstring,
bent. quadriceps, and calves
 3. repeat with the other leg
Fitt Principle:
 4. Do it in a order where is it continuous Body weights, 2-3 sets and
and don’t stop until tired 10-15 reps
Concentration Curls

 Key Steps: Primary fitness component:

 Muscular strength
1. Find a chair or something to sit on
 2. Get yourself a dumbbell Area of body:
 3. Whilst sitting down, put your elbow on Shoulders, Biceps, upper
your knee(The one that has the weight) back/chest and forehands

 4. And then Lower and raise the dumbbell Fitt Principle:

and repeat heavy weights, 3-5 sets and
10-20 reps
Up-Right Rows

 Key Steps: Primary fitness component:

 Muscular strength
1. Stand firmly with your dumbbells in
your hand
Area of body:
 2.raise your arm so the upper arm is Shoulders, Biceps, upper
straight with your shoulders and collar back/chest
bone.
 3. Lower your arms back to straight and Fitt Principle:
repeat heavy weights, 3-5 sets and
10-20 reps
Russian Twists

 Key Steps: Primary fitness component:

 Muscular endurance
1. Sit down on a mat
 2. grab a weighed dumbbell Area of body:
 3. sit in a position where your legs are Shoulders and hips and a bit
extended out in the air and your back is of arms.
tilted back a bit Fitt Principle:
heavy weights, 2 sets and 10-
 4. Grab the dumbbell and twist using your 15 reps
chest and repeat
Elbow to knee

 Key Steps: Primary fitness component:

 Aerobics
1. Sit down on a mat
 2. Get in a position where your back is to Area of body:
the floor and your knees are bent so your Rectus abdominis
legs create a triangle look. Fitt Principle:
 3. Then, put both your hands on the back Body weight, 1-2 sets and 20-
of your head and twist your core)chest) so 25 reps
that your knees touch your heads
 4. Do it on both sides then repeat
45 Minute Walk

 Key Steps: Primary fitness component:

 Aerobic
1. Warm up by doing some stretches
 2. Make sure you are clothed well Area of body:
depending on the weather Quadriceps, hamstrings and
 3. Try to walk at a constant pase calves
Fitt Principle:
Body weight, 1 set 45
minutes
Mountain Climbers

 Key Steps: Primary fitness component:

 Aerobics
1. Sit down on a mat
 2. Get yourself in a plank position Area of body:
 3. Then have your knee come up to your Core, shoulders, hamstrings
chest and back and triceps.
Fitt Principle:
 4. Now do it on both sides and repeat Body weight, 3 sets and 15-
25 reps
Cycling

 Key Steps: Primary fitness component:

 Aerobics
1. Get your bike
 2. Go outside(Or if indoor bike stay inside) Area of body:
 3. Take a seat on the seat of the bike and Calves, quadriceps,
place your feet on the pedals hamstrings and a bit of core
Fitt Principle:
 4. Now s so you are following the Body weight, 2 sets and 10-
movement of the pedal and enjoy. 30 minutes per set with at
least 15 minute break in
between sets
Knee to chest

 Key Steps: Primary fitness component:

 flexibility
1. Get down onto your back on the floor
 2. have your body straight)Legs and arms Area of body:
straight) Core, Quadriceps
 3. Bring your knee up to your chest Fitt Principle:
Body weight, 3 sets and 25
 4. then switch legs and repeat reps
Warm up stretches

 Key Steps: Primary fitness component:

 flexibility
1. Stand still and touch your toes
 2. Stand straight and swing your chest Area of body:
around to stretch core Core, Quadriceps
 3. Russian Twists(Check other slide) Fitt Principle:
Body weight, 3 sets and 25
 4. reps