Lexus Logan

Alyssa Rafferty

1. Define Muscular Strength

A measure of how much force you can exert in one repetition such as maximum
Weight
2. Define Muscular Endurance
Muscular endurance is the ability of a muscle to lift weight repeatedly over time.
3. What is the F.I.T.T. Principal?
One of the foundations of exercise, a set of guidelines that help you set up a
workout routine to fit your goals and fitness level.
F- Frequency or how often you exercise
I-Intensity of how hard you work during the exercise
T-Time of how long you exercise
T- Type of activity you do
4. What is the S.A.I.D principal?
It is an acronym which stands for Specific Adaptation to Imposed Demand. It
means that when the body is placed under some form of stress, it starts to make
adaptations that will allow the body to get better at withstanding that specific form
of stress in the future.

Lexus Logan
Alyssa Rafferty

Criteria Sheet 1
Name of the Activity/Skill: Barbell Ab rollout
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
While keeping a slight arch on your back, lift your hips and roll the barbell towards
your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up,
you should be keeping the abs tight and should maintain your back posture at all times. Also
your arms should be staying perpendicular to the floor throughout the movement. If you don't,
you will work out your shoulders and back more than the abs.

Execution Phase

For this exercise you will need to get into a pushup position, but instead of having your hands
of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side)
instead. This will be your starting position.

Follow Through Phase

After a second contraction at the top, start to roll the barbell back forward to the
starting position slowly as you inhale.

Barbell needed
Challenging exercise even for people with healthy backs
Works out the abs.
Builds up the muscle in your abs and will make your stomach more toned.
After time youll be able to do more reps of this exercise without feeling as sore or tired.

Lexus Logan
Alyssa Rafferty

Criteria Sheet
Barbell Side Bend
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Stand up straight while holding a barbell placed on the back of your shoulders
(slightly below the neck). Your feet should be shoulder width apart. This will be your starting
position.

Execution Phase
While keeping your back straight and your head up, bend only at the waist to the
right as far as possible. Breathe in as you bend to the side. Then hold for a second and come
back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and
come back to the starting position.

Follow Through Phase

Stand up straight while holding a barbell placed on the back of your shoulders
(slightly below the neck). Your feet should be shoulder width apart. This will be your ending
position.

Materials: Barbell
Possible Dangers: Back injury, arm injury, foot injury.
Benefits: works out abs and lower back
S.A.I.D principles: Will build up abdominal muscle and lower back muscle the more you do them
Muscular strength: If you want to add more weight to the barbell it will build muscular strength
Muscular endurance: Do more reps without weights each time you do it to build muscular endurance

Lexus Logan
Alyssa Rafferty

Criteria Sheet 3
Dumbbell Side Bend
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Stand up straight while holding a dumbbell on the left hand (palms facing the torso)
as you have the right hand holding your waist. Your feet should be placed at shoulder width.
This will be your starting position.

Execution Phase
While keeping your back straight and your head up, bend only at the waist to the
right as far as possible. Breathe in as you bend to the side. Then hold for a second and come
back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and
come back to the starting position.

Follow Through Phase

Stand up straight while holding a dumbbell on the left/right hand (palms facing the
torso) as you have the opposite hand holding your waist. Your feet should be placed at
shoulder width. This will be your ending position.

Materials: Dumbbell
Possible dangers: Arm injuries, back injuries, shoulder injuries.
Benefits: works your arms while working abdominals
S.A.I.D: This will stress your abdominals to where it can have more of an adaptation to this workout
Muscular strength: You can add more weight on the dumbbell to build muscular strength
Muscular endurance: Do more reps each time you do this work out to build muscular endurance

Lexus Logan
Alyssa Rafferty

Criteria Sheet 4
Landmine 180's

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an
appropriate weight. Raise the bar from the floor, taking it to shoulder height with both hands
with your arms extended in front of you. Adopt a wide stance. This will be your starting
position.

2.
Execution Phase
Perform the movement by rotating the trunk and hips as you swing the weight all the
way down to one side. Keep your arms extended throughout the exercise.
Reverse the motion to swing the weight all the way to the opposite side.

3.

Follow Through Phase

Raise the bar from the floor, taking it to shoulder height with both hands with your
arms extended in front of you. Adopt a wide stance. This will be your ending position.

2.

Materials: Barbell
Possible dangers: Arm injuries, back injuries, shoulder injuries.
Benefits: works your arms and shoulders while working abdominals
S.A.I.D: This will stress your abdominals to where it can have more of an adaptation to this workout
Muscular strength: You can add more weight on the barbell to build muscular strength
Muscular endurance: Do more reps without a max weight each time you do this work out to build muscular endurance

Lexus Logan
Alyssa Rafferty

Criteria Sheet 5
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Hold a dumbbell in each hand with a prorated grip. Your feet should be wide with
your hips and knees extended. This will be your starting position.

3.

Execution Phase
Begin the movement by pulling both of the dumbbells to one side next to your hip,
rotating your torso.
Keeping your arms straight and the dumbbells parallel to the ground, rotate your
torso to swing the weights to your opposite side.
Continue alternating, rotating from one side to the other until the set is complete.

5.

Follow Through Phase

. Your feet should be wide with your hips and knees extended. This will be your
ending position.

6.

Spell Caster
Materials: 2 Dumbbells
Possible dangers: Arm injuries, back injuries, shoulder injuries.
Benefits: works your arms and shoulders while working abdominals
S.A.I.D: This will stress your abdominals to where it can have more of an adaptation to this workout and bending your back in everyday life
Muscular strength: You can use a heavier dumbbell to build muscular strength
Muscular endurance: Do more reps without a max weight each time you do this work out to build muscular endurance

Lexus Logan
Alyssa Rafferty

Criteria Sheet
Name of the Activity/Skill: Air Bike
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparator Phase

Muscle Targeting: Abdominals

1.

Lie flat on the floor with your lower back pressed to the ground. For this
exercise, you will need to put your hands beside your head. Be careful however to
not strain with the neck as you perform it. Now lift your shoulders into the crunch
position.

1.
Execution Phase
1.

Bring knees up to where they are perpendicular to the floor, with your lower
legs parallel to the floor. This will be your starting position.

2.

Now simultaneously, slowly go through a cycle pedal motion kicking

forward with the right leg and bringing in the knee of the left leg. Bring your right
elbow close to your left knee by crunching to the side, as you breathe out.

3.

Go back to the initial position as you breathe in.

4.

Crunch to the opposite side as you cycle your legs and bring closer your left
elbow to your right knee and exhale.

1.

Continue alternating in this manner until all of the recommended repetitions

for each side have been completed.

Follow Through Phase

1.

Lexus Logan
Alyssa Rafferty

Materials needed for the Air Bike workout: Just your body
Possible Dangers: You could pull, strain, or sprain the neck or back
Benefits: Toned abdominals
S.A.I.D Principle to adapt this exercise: If you keep doing it, it would build muscle memory and you will excel at it
Focus on Muscular Strength: Push yourself more, and try and do extra sets of the air bike
Focus on Muscular Endurance: Time yourself, and try to do more in a shorter period of time

Criteria Sheet
Name of the Activity/Skill: Cocoons
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparator Phase
1.

Begin by lying on your back on the ground. Your legs should be straight and
your arms extended behind your head. This will be your starting position.

1.

To perform the movement, tuck the knees toward your chest, rotating your
pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your
arms back over your head to perform a simultaneous crunch motion.

Execution Phase

1.

Follow Through Phase

2.

After a brief pause, return to the starting position.

Lexus Logan
Alyssa Rafferty

Materials needed for the Cocoons workout: Just your body

Possible Dangers: You could pull, strain, or sprain the neck or back
Benefits: Toned abdominals
S.A.I.D Principle to adapt this exercise: If you keep doing it, it would build muscle memory and you will excel at it
Focus on Muscular Strength: Push yourself more, and try and do extra sets of the Cocoon
Focus on Muscular Endurance: Time yourself, and try to do more in a shorter period of time

Criteria Sheet
Name of the Activity/Skill: Butt ups
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparator Phase
2.

Begin a pushup position but with your elbows on the ground and resting on
your forearms. Your arms should be bent at a 90 degree angle. Arch your back
slightly out rather than keeping your back completely straight.

2.

Raise your glutes toward the ceiling, squeezing your abs tightly to close the
distance between your ribcage and hips. The end result will be that youll end up in a
high bridge position. Exhale as you perform this portion of the movement.

Execution Phase

Follow Through Phase

Lower back down slowly to your starting position as you breathe in. Tip: Don't let
your back sag downwards. Repeat for the recommended amount of repetitions.
3.

Lexus Logan
Alyssa Rafferty

Materials needed for the Butt Ups workout: Just your body
Possible Dangers: You could pull, strain, or sprain the neck or back
Benefits: Toned abdominals
S.A.I.D Principle to adapt this exercise: If you keep doing it, it would build muscle memory and you will excel at it
Focus on Muscular Strength: Push yourself more, and try and do extra sets of the butt ups
Focus on Muscular Endurance: Time yourself, and try to do more in a shorter period of time

Lexus Logan
Alyssa Rafferty

Criteria Sheet
Name of the Activity/Skill: Leg Pull-In
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparator Phase
Lie down with your legs extended and your hands either palms facing down next to
you or under your glutes.

Execution Phase

Bend your knees and pull your upper thighs into your midsection as you breathe out.
Continue the motion until your knees are around chest level. Contract your abs as
you execute this movement and hold for a second at the top. Tip: As you perform
the motion, the lower legs (calves) should always remain parallel to the floor.

Follow Through Phase

Return to the starting position as you inhale. Repeat for the recommended amount of
repetitions.
4.

Materials needed for the Leg Pull-In workout: Just your body
Possible Dangers: You could pull, strain, or sprain the neck or back
Benefits: Toned abdominals
S.A.I.D Principle to adapt this exercise: If you keep doing it, it would build muscle memory and you will excel at it
Focus on Muscular Strength: Push yourself more, and try and do extra sets of the Leg Pull-In
Focus on Muscular Endurance: Time yourself, and try to do more in a shorter period of time

Lexus Logan
Alyssa Rafferty
Criteria Sheet
Name of the Activity/Skill: Alternate Heel Touches
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparator Phase

Lie on the floor with the knees bent and the feet on the floor around 18-24 inches
apart. Your arms should be extended by your side. This will be your starting
position.

Execution Phase
Crunch over your torso forward and up about 3-4 inches to the right side and touch
your right heel as you hold the contraction for a second. Exhale while performing
this movement. Now go back slowly to the starting position as you inhale. Now
crunch over your torso forward and up around 3-4 inches to the left side and touch
your left heel as you hold the contraction for a second. Exhale while performing this
movement and then go back to the starting position as you inhale. Now that both
heels have been touched, that is considered 1 repetition.

Follow Through Phase

Continue alternating sides in this manner until all prescribed repetitions are done.
5.

Materials needed for the Alternate Heel Touches workout: Just your body
Possible Dangers: You could pull, strain, or sprain the neck or back
Benefits: Toned abdominals
S.A.I.D Principle to adapt this exercise: If you keep doing it, it would build muscle memory and you will excel at it
Focus on Muscular Strength: Push yourself more, and try and do extra sets of the Alternate Heel Touches
Focus on Muscular Endurance: Time yourself, and try to do more in a shorter period of time

Lexus Logan
Alyssa Rafferty

Work Cited Page

"Description of Muscular Endurance." Az Central. Andrea Cespedes, n.d. Web. 7 July 2015.

"Exercise Guide!" N.p., n.d. Web. 7 July 2015.