FITT-1-Exercises Exercises PDF

**Types of Warm-up Exercise** **Dynamic warm-up-** moving from one place to another - ***FITT Principle*** ***F- frequency (how often)*** ***I- Intensity (how hard)*** ***T- time (period of time)*** ***T- type (what type)*** - **Basic Position Where Most Exercises Begin** A. **Standing...

**Types of Warm-up Exercise** **Dynamic warm-up-** moving from one place to another - ***FITT Principle*** ***F- frequency (how often)*** ***I- Intensity (how hard)*** ***T- time (period of time)*** ***T- type (what type)*** - **Basic Position Where Most Exercises Begin** A. **Standing Positions** 1. **Feet together or Feet Parallel** **The feet are about one (1) inch apart, toes pointing forward.** **Arms at the sides.** 2. **Stride Position** **The feet are apart about 12 inches wide. The stride** **may be made wider than 12 inches. The weight of the** **body is on both feet and the trunks is at the center.** **Arms at sides.** 3. **Lunge Position** **Bend one knee, the other leg straight** **Weight on both feet. Hands on hips.** 4. **Half-Knee Bend** **Feet together, bend knees to about 45" angle;** **feet flat on floor, body erect; hands on hips.** 5. **Full Knees Bend or Squat Position** **The knees are fully bent, sit on the** **Heels of the feet. The weight of the** **body is on the balls of the feet.** B. **Sitting Positions** 1. **Long Sitting Position** **Sitting with legs extended forward, toes pointed;** **trunk erect and hands on hips.** 2. **Hook Sitting Position** **Sit on buttocks, bend knees close to the body.** **Trunk erect, hands on shin of the legs.** 3. **Long Sitting Rest Position** **Legs and toes are extended forward; hands at the rear on** **the floor. Elbow and boy straight.** 4. **Tuck Sitting Position** **Sitting on buttocks, bend knees close to** **body; round back so that the forehead** **and the knees are in contact; hold shin of legs.** 5. **Stride Sitting Position** **Sitting on buttocks, spread legs apart, trunk erect, hands** **on thighs.** 6. **Side Sitting Position** **Sitting on buttocks, bend right or left leg in front;** **other leg extended sideward. Hands on knees.** 7. **Hurdle Sitting Position** **Sitting on buttocks, bend right leg at the back about 90^o^ angle,** **the other leg extended diagonally forward.** 8. **Heels Sit** **From kneeling position, sit on the heels of the feet, toes pointed.** **Hands on hips.** 9. **Cross Sitting** 10. **Frog Sitting or Tailor Sitting** C. **Kneeling Positions** 1. **Kneeling Position** **Kneel on both knees, knees close together, body erect,** **hands on hips.** 2. **Stride Kneeling Position** **Kneeling on both knees, with knees apart.** 3. **Half-kneeling Position Right or Left** **Kneeling on right, left in half-kneeling** **position in front. Hands on hips.** 4. **Kneeling Position One Leg** **Extended Sideward Kneeling on one leg, the other** **extended sideward, forward or backward.** D. **Lying Positions** 1. **Back or Supine Lying Position** **Lying on the back, the body is well Extended, arms** **overhead, toes pointed.** 2. **Front or Prone Lying Position** **Body is well extended and in front of the body in contact** **with the floor. Toes pointed, arms forward.** 3. **Side Lying Position** **With the body well extended, the side of the** **body is in contact with the floor, one hand on the** **floor overhead and other hand bent close** **to chest palms on floor. Toes pointed.** 4. **Hook Lying Position** **In a back lying position, bend knees, with the feet** **close to buttocks, feet flat on the floor. Arms overhead.** 5. **Tuck Lying Position** **Lying on the back, pull the knees close to the forehead,** **hold shin of legs.** E. **Arm Support Positions** 1. **Supine or Back Arm Support** **From a long lying position, lift the body with straight arms** **support. Body, legs and toes well extended and one** **straight line.** 2. **Prone or Front Arm Support** **From a front lying position, lift the body to front arms** **support; body, legs and toes well extended and in** **one straight line.** 3. **Side Arm Support** **The body is supported with the right or left arm; the** **body is well extended.** F. **Four-Base Positions** 1. **Dog Stand Position** **From a kneeling position, place the hands on the floor,** **elbows straight, toes pointed; the knees and hands** **are the base of support.** 2. **Bridge Stand Positions** **From a hook sitting lift the trunk; legs and arms in** **right angle with the trunk.** G. **Hand Positions** 1. **Hands on Waist** **Place hands on waist, fingers pointing from thumbs pointing** **backward.** 2. **Hands on Chest** **Palms facing down, thumbs touching the chest, elbows in line with the shoulders.** 3. **Hands on Shoulders** **Bend arms from the elbow, fingertips touching the shoulders,** **elbow in line with the shoulders, rib cage lifted.** 4. **Hands on Neck** **Bend arms from the elbows, place hands behind the neck, fingertips** **meeting each other, elbows in line with the shoulders.** 5. **Hands on Hips** **Place hands on hips, thumbs pointing back and** **fingers pointing front.** H. **Arm Positions** 1. **Arms Forward** **Raise arms forward with palms facing each other.** **Hands in line with the shoulder, elbows slightly extended.** 2. **Arms Sideward** **Raise arms sideward, palms facing down, fingertips in** **line with the shoulder.** 3. **Arms Upward** **Raise arms upward, palms facing each other, elbows touching** **the ears, the whole arm in line with the body.** 4. **Arms Oblique Positions** 5. **Arms in T-Positions** - **Anatomical Reference Position, Directional and Movement Terms** - **Physical Activity to Be Executed and Graded** - **Non -- Locomotor** **Breathing and Bracing** **Dead Bug Series** **Level 1 Single leg raise (Left and Right) 15 reps** **Level 2 Contra lateral arm and leg (Left and Right) 15 reps** **Level 3 Single leg raise elevation (Left and Right) 15 reps** **Level 4 Contra lateral arm and leg elevation (Left and Right) 15 reps** **Rolling (10 counts)** **Step 1 Left arm extend on top of head, Right arm across then roll** **Step 2 Right arm across then roll** **Step 3 Roll back** **Step 4 Do steps 1 to 3 to the other side** **Push-Up** **Push-up plank - Elbow push-up to Full push-up** **Modified Push-Up (10 counts)** **Step 1 Cobra push-up** **Step 2 Knee push-up** **Step 3 Full push-up** **Step 4 Reverse from 3 to 1** **Planking Series** **Level 1 Elbow plank 15 secs.** **Level 2 Full plank 15 secs.** **Level 3 Left arm raise 15 secs.** **Level 4 Right arm raise 15 secs.** **Level 5 Left leg raise 15 secs.** **Level 6 Right leg raise 15 secs.** **Level 7 Contra lateral L arm &R leg raise 15 secs.** **Level 8 Contra lateral R arm &L leg raise 15 secs.** **Bird Dog Series** **Dog stand** **Step 1 arm raise L & R 15 secs.** **Step 2 leg raise L & R 15 secs.** **Step 3 Contra lateral L arm &R leg raise 15 secs.** **Contra lateral R arm &L leg raise 15 secs.** **Step 4 Knee to elbow (L to R , R to L)** **Bridge Exercise** **Step 1 Bend both legs to the ground 15 reps.** **Step 2 Hips elevation 15 reps.** **Step 3 Hips and L,R foot elevation 15 reps.** **Squat Sequence (10 counts)** **Step 1 Low plank (elbow plank)** **Step 2 High plank (full plank)** **Step 3 L foot close to L hand** **Step 5 Pray position** **Step 6 Extend arms upward, squeeze back** **Step 7 Stand up** **Step 8 Reverse from 7 to 1** - **Locomotor** **Crawling** - **Army crawl** - **Baby crawl** - **Bear crawl** - **Spiderman crawl** - **Gorilla crawl** - **Lateral crawl** **Exercise for balance** - **One leg** - **One leg (close eyes)** - **Toe touches** - **Superman** - **Airplane** **Jumping and Landing** - **Squat** - **Jump** - **Land (soft & quiet)** - **Absorb** - **Step off** - **Absorb** **Running** - **Arm action (arm swing)** - **Leg kick (wall mountain climbers)** - **Elastic band (Running)**