ACTIVITY #4

HEALTH-RELATED FITNESS
 My Health-Related Exercise
EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
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CARDIOVASCULAR Jogging Hiking Stair Climbing Running Walking

ENDURANCE

run at a slow or Start off with a Look Ahead. Don't Take one leg at a
leisurely pace.  Bend your knees couple of flights, stare at your feet. time to step
while walking up on Walk and run Run at a fast pace. forward.
a hill and keep your slowly. As you get
feet fairly close better, run and then
together skip 2 steps at a
time and run or
walk.
 My Health-Related Exercise
EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
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MUSCULAR Wall Sit Planking Squatting Wall Push Up Side Plank

STRENGTH

Start with your back Send the hips back Start in a high plank Lay on the floor with
against a wall with Lay on the floor with as if you’re sitting position with your your one elbow flat
your feet shoulder your elbows under back into an palms on the floor on the floor and
width and about 2 your shoulders, invisible chair. Bend at shoulder width. core engaged.
feet from the wall. hands flat on the knees to lower Keeping a tight
Engage your floor and core down as far as core, bend your
abdominal muscles engaged. possible with chest elbows, descending
and slowly. lifted. Keep lower until your chest
back neutral. Press grazes the wall.
through heels to
stand back up to
the starting position.
 My Health-Related Exercise
EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
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MUSCULAR Lunges V Ups Sit Ups Push Up Crunches

ENDURANCE

Stand with your feet Lie down on your Get down on all
hip-width apart. Lift your head, back, with your feet fours, placing your
Step forward and shoulders, and legs on the floor, knees hands slightly wider Lie down on your
bend both knees, off the floor and into bent. Place your than your back. Plant your
lowering until your a V position your hands on either side shoulders. feet on the floor,
knees are bent at a hands and feet of your head in a Straighten your hip-width apart.
90-degree angle. should meet as comfortable arms and legs. Bend your knees
Shift forward onto close together as position. Bend your Lower your body and place your
the lead leg.  they can.  hips and waist to until your chest arms across your
raise your body off nearly touches the chest. Contract your
the ground. Lower floor. abs.
your body back to
the ground.
 My Health-Related Exercise
EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
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mechanics of mechanics of mechanics of mechanics of mechanics of
execution) execution) execution) execution) execution)

FLEXIBILITY Shoulder Stretch Seated Hamstring Leg Stretch Quad Stretch Butterfly Stretch
Stretch

Sit with one leg Lean on your left You can apply
Raise one arm to extended and your first then stretch Stand near a wall or gentle pressure on
shoulder height, back straight. Bend outward your right a piece of sturdy the inner thigh by
and reach it across your other leg so leg. After that, lean exercise equipment pressing gently on
your chest. Pull the that the sole of your on your right leg for support. Grasp the knees with the
arm slightly toward foot rests against then stretch your ankle and elbows. You should
you with your other your mid-thigh. outward your left leg gently pull your heel feel gentle pulling
arm. This will help Reach toward your up and back until and tension in the
you get a gentle ankle. Keep your you feel a stretch in groin. Hold the
stretch. Hold for knee, neck, and the front of your stretch for 20 to 30
about 6 seconds. back straight. thigh. seconds. Release
Feel the stretch in and repeat three
the back of your times.
thigh.