EXAMPLES OF ACTIVITIES UNDER HEALTH-RELATED PHYSICAL FITNESS

1.) JOGGING (Cardiovascular endurance fitness)

- It is one of the good exercises to improve our

cardiovascular fitness. It strengthens our muscles and helps to build strong bones as it
is a weight bearing exercise. Jogging also helps to reduce stress and strengthen our
immune system.

2. SWIMMING (Cardiovascular endurance fitness)

- Swimming is an amazing form of fitness for

people of all ages. It improves our mental health as it relieves stress, improved muscle
strength, mobility, lung capacity and reduced body pain. Also it is the best cardio
exercise.

3.) BODY WEIGHT SQUATS (Muscular Endurance Fitness)

 -It improves the muscular endurance of the legs lower
body; it also boosts the athletic ability and strengths. Moreover it reduces the risk of
injury and crushes calories.

4.) PUSH-UPS (Muscular Endurance Fitness)

- Push-ups improve health by building muscle, raising

metabolism to burn fats and providing a cardiovascular benefit. It serves as the full body
work out with no equipments used and improves posture, core strength and stability.

5.) YOGA (Flexibility)

-Yoga increased flexibility, strength, stamina and

tone muscles. It improved respiration, energy, vitality, athletic performance, cardio and
circulatory health. It also helps maintain a balanced metabolism and weight reduction.
6.) DANCING (Flexibility)

- Dancing improved the condition of heart, lungs,

muscle tone, strength, balance, spatial awareness and mental functioning. It also
increased muscular strength, endurance, motor fitness, aerobic fitness, better
coordination, agility and flexibility.

7.) WEIGHTED SQUAT JUMP (Body fatness composition)

- Jump squat helps shed fat from lower body, tone

butt and legs and improve strength and balance. And it burn calories faster than regular
squats.

8.) BURPEES (Body fatness Composition)

-The burp workout boosts your endurance and

improves coordination of muscles. It is also an ultimate fat burning workout which helps
burn up to 50% more fat than any other conventional workout. It can accelerate
metabolism and helpful in burning calories all day round.

9.) PULL UPS (Strength)

- It is an upper body exercise. It strengthens back

muscles, arm and shoulders muscle. It also improves the grip strength, the overall body
strength and the fitness level.

10.) LUNGES (Strength)

 - Helps strengthens lower body, increase core strength, muscle tissue and help
you get perfect buttocks.

EXAMPLES OF ACTIVITIES UNDER SKILL-RELATED PHYSICAL FITNESS

1.) KETTLEBELL SWINGS (Power)

- It effectively strengthens the power area of our

body. It is one of the best exercises for improving athleticism, explosiveness and
improved muscular strength and decreased injury.
2.) MEDICINE BALLS (Power)

- It develops explosive power and builds power

strength. It also enhances speed, movement, accuracy for physical preparedness and
provides versatile, full body workouts. Moreover it improves rehabilitation effort after
injuries and enhances socialization skill and teamwork.

3.) SLED PUSHES (Speed)

- It is one of the best exercises to improve unilateral

lower body strength, lower body speed and power. It also improves the upper body
strength and the acceleration mechanics.

4.) BOX JUMPS (Speed)

 - It builds explosive athleticism and helps to improve
vertical jump, speed, and endurance as well as increase coordination.

5.) LADDER DRILLS (Agility)

- It improves agility, speed and quickness. It is also

good for heart health and can burn tons of calories.

6.) CONE DRILLS (Agility)

- It increased agility, better balance, boosts

metabolism and helps prevent injuries.

7.) TAI CHI (Balance)

 - it does not only used to improve balance but it
also helps to enhance stability, prevent falls and helps manage a wide range of chronic
health troubles.

8.) BALANCE BOARDS (Balance)

- It helps to improve balance and stability, can aid

in rehabilitation, improve posture, reduce risk of injury, enhance coordination and
increase functional strength.

9.) TENNIS BALL DRILLS (Reaction Time)

- It increases quickness, enhances reaction time and improves change of direction and
footwork.

10.) INTERVAL DRILLS WITH SPRINTS (Reaction Time)

- it improves reaction time and athletic performance, preserves muscle mass, increases
anaerobic threshold, boosts power and it increase cardiovascular and muscular
endurance.

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