Jhoana A.

Melendrez
BSMET 2-1
Repetition/Time/Set/Res Target Components of
Exercises Target Body Parts
t Physical Fitness
Warm-up
Cardiovascular and respiratory
Breathing exercise Diaphragm 8 reps x 3 sets – 5 secs
endurance
Arm stretching Arms 8 reps x 2 sets – 5 secs Flexibility and arm strength
Hip-twisting Hips 8 reps x 2 sets – 5 secs Flexibility
Leg stretching Legs 8 reps x 2 sets – 5 secs Flexibility and leg strength
Heart, lungs, & Cardiovascular and respiratory
Jumping jacks 8 reps x 2 sets – 5 secs
muscles endurance, muscle strength
Workout
Triple Punch Arm muscle endurance and
Arms 20 reps x 2 sets – 10 secs
(Sandan Zuki) muscular strength
Front Stance Leg strength and leg endurance,
Hips and legs 20 reps x 2 sets – 20 secs
(zenkutsu Dachi) cardiovascular strength
Oi Zuki and Arms, Hips and leg Arm strength and endurance,
20 reps x 2 sets – 20 secs
zenkutsu dachi muscles Leg strength and leg endurance
Down Blocks Arm muscle endurance and
Arms 20 reps x 2 sets – 10 secs
(Gedan Barai) muscular strength
Raising Block Arm muscle endurance and
Arms 20 reps x 2 sets – 10 secs
(Age-Uke) muscular strength
Cool Down
Groin stretch Groin 8 reps x 2 sets – 5 secs Flexibility
Neck stretch Neck 8 reps x 2 sets – 5 secs Flexibility
Hip stretch Hip 8 reps x 2 sets – 5 secs Flexibility
Abdominal, back
Lunge stretch muscles, legs and 8 reps x 2 sets – 5 secs Flexibility and muscle strength
thigh

Jhoana A. Melendrez
BSMET 2-1
Activity No: 7
Jhoana A. Melendrez
BSMET 2-1