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In your group give 4 progressively difficult exercises to help improve your specific component of fitness.
you must include;
•A brief description of the exercises

•A picture/ diagram/ video of exercises (no longer than 30 seconds)

•Reps/set, intensity, duration if necessary

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Definition of strength - The ability to carry out work against a resistance.

1) Squats - Keep your back straight and your spine neutral with your chest and shoulders up. Keep looking straight ahead whilst you bend down with your knees in line with your feet. Stand back up and repeat the process. This will improve the strength in your gluteus maximus and your quadriceps.

2) Pull ups - hang in the hollow position with your hands on the bar slightly wider than your shoulders. Pull the full range of motion until your chin is above the bar. This improves the strengths in the upper back muscles and muscles in the arms.
3) Bench press - https://www.youtube.com/watch?v=gRVjAtPip0Y 0.16 - 1.13

4) Lateral pulldown - Keep your chest straight and bring your chest to the bar. Keep your elbows pointed straight down. Lower to your chin or just below. Grab just outside your shoulders or a little wider.

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Speed is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly. (http://www.bbc.co.uk/schools/gcsebitesize/pe/exercise/0_exercise_health_rev3.shtml)
1) One exercise to do would be to simply run. Simply set a distance and try to improve your speed each time and carry on doing this until you get the best time possible. This would show that your speed is improving.
2) Another exercise would be to perform heavy sled drags which is practicing efficient acceleration. Perform 3 - 5 sets of 10 - 15 yards, with a break of 3 mins in between each. Start with a weight you are comfortable at and then increase it each time to improve acceleration.
3) Another exercise to improve speed would be to practice the standing triple jump which would improve stride length and be beneficial as instead of taking short choppy steps when running. 4) One last exercise to do would be single leg dead lifts. To do this hold a weight in front of you and raise your back foot off the ground. Keep the weight on your heels and your chest elevated. As you lower the weight swing your back leg up behind you.Return to the top and repeat. This tightens the muscles around the glutes and top of the legs to create more of a powerful start when running. Do 3 sets of 6-10, whichever feels comfortable.

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Flexibility is the capacity of a joint or muscle to move through its full ROM
1)Piriformis stretch.

Sit on the floor with both legs extended in front of you.

Cross your right leg over your left, and place your right foot flat on the floor.

Place your right hand on the floor behind your body.

Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.

If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

Stretches hips, back, glutes

2)triceps stretch.

Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.

Bend your right elbow and reach your right hand to touch the top middle of your back.

Reach your left hand overhead and grasp just below your right elbow.

Gently pull your right elbow down and toward your head.

Switch arms and repeat.

Stretches neck, shoulders, back, triceps

3) seated shoulder squeeze.

Sit on the floor with your knees bent and feet flat on the floor.

Clasp your hands behind your lower back.

Straighten and extend your arms and squeeze your shoulder blades together.

Do this for 3 seconds, and then release. Repeat 5 to 10 times.

4) Pretzel stretch.

Lie on your left side with your head resting on your arm.

Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor.

Bend your left knee and grab your left foot (use a strap if you can’t reach it) with your right hand.

Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor.

For more of a spinal twist, turn your head to look over your right shoulder.

Do for 8 seconds then release  swap legs

Stretches quads, glutes, obliques, hips, back

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Aerobic endurance is the ability to exercise continuously for extended periods without tiring.

1) (easiest) rope skipping: Light skipping for 2 minutes then increase the pace for 30 seconds, repeat this process for 15 minutes. This will help improve your aerobic endurance because you will be working continuously aerobically at different intensities
2) swimming lengths: Swim from one end of the pool to the other at a fast pace repeat this for several lengths (4-5 lengths) then take a 2 minute rest, repeat this for 20 minutes minimum you can do longer if you want.
3) cycling: When travelling you should travel at a gear you feel comfortable in for 3 minutes then for 2 minutes you should shift up 1 gear higher. Repeat this process throughout your journey, this will help improve your aerobic endurance because using a higher gear gives more resistance to push against.
4) (hardest) interval running: Jog at a steady pace for 2 minutes then for 30 seconds you should increase your speed. Repeat this process for 30 minutes. You can do this in any open area big enough.

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Definition of Power:
"The ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements. While strength is the maximal force you can apply against a load, power is proportional to the speed at which you can apply this maximal force." (https://www.topendsports.com/fitness/power.htm)
(http://www.stack.com/a/4-exercises-that-improve-power-clean-strength-and-technique)
4 ways to improve Power:
1) Power Clean from the Hang
Technique: https://www.youtube.com/watch?v=ybIjnBFpZFQ
2)  Clean-Grip Deadlift
Technique: https://www.youtube.com/watch?v=5Taj7sOtbmI
3) Clean Pull from the Hang
Technique: https://www.youtube.com/watch?v=1WuSiyM-knI
4) Front Squats
Technique: https://www.youtube.com/watch?v=VfBOBhwXbro

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3 - Improve Muscular Endurance - Charlie & Sami 

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3 - Improve Muscular Endurance - Charlie & Sami 

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Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.
1) Bicep curls-7.5kg 20 reps and 4 sets. This improves on your muscular endurance because you are conducting an exercise for a long period of time against resistance.
2) leg press- 10kg 20 reps and 4 sets.

This improves on your muscular endurance because you are conducting an exercise for a long period of time against resistance.
3) Bench Press- 15kg 20 reps and 4 sets.

This improves on your muscular endurance because you are conducting an exercise for a long period of time against resistance.
4)Triceps dips- 25 reps and 5 sets.This improves on your muscular endurance because you are conducting an exercise for a long period of time against resistance.

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1) Bicep curls-7.5kg 20 reps and 4 sets. This improves on your muscular endurance because you are conducting an exercise for a long period of time against resistance.
2) leg press- 10kg 20 reps and 4 sets.  
This improves on your muscular endurance because you are conducting an exercise for a long period of time against resistance. 
3) Bench Press- 15kg 20 reps and 4 sets.  
This improves on your muscular endurance because you are conducting an exercise for a long period of time against resistance. 
4)Triceps dips- 25 reps and 5 sets.This improves on your muscular endurance because you are conducting an exercise for a long period of time against resistance. 

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Improve aerobic endurance

Tom
4d
Improve aerobic endurance
Aerobic endurance is the ability to exercise continuously for extended periods without tiring.

1) (easiest) rope skipping: Light skipping for 2 minutes then increase the pace for 30 seconds, repeat this process for 15 minutes. This will help improve your aerobic endurance because you will be working continuously aerobically at different intensities
2) swimming lengths: Swim from one end of the pool to the other at a fast pace repeat this for several lengths (4-5 lengths) then take a 2 minute rest, repeat this for 20 minutes minimum you can do longer if you want.
3) cycling: When travelling you should travel at a gear you feel comfortable in for 3 minutes then for 2 minutes you should shift up 1 gear higher. Repeat this process throughout your journey, this will help improve your aerobic endurance because using a higher gear gives more resistance to push against.
4) (hardest) interval running: Jog at a steady pace for 2 minutes then for 30 seconds you should increase your speed. Repeat this process for 30 minutes. You can do this in any open area big enough.
 

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Add comment
Improve aerobic endurance

Tom
4d
Improve aerobic endurance
Aerobic endurance is the ability to exercise continuously for extended periods without tiring.

1) (easiest) rope skipping: Light skipping for 2 minutes then increase the pace for 30 seconds, repeat this process for 15 minutes. This will help improve your aerobic endurance because you will be working continuously aerobically at different intensities
2) swimming lengths: Swim from one end of the pool to the other at a fast pace repeat this for several lengths (4-5 lengths) then take a 2 minute rest, repeat this for 20 minutes minimum you can do longer if you want.
3) cycling: When travelling you should travel at a gear you feel comfortable in for 3 minutes then for 2 minutes you should shift up 1 gear higher. Repeat this process throughout your journey, this will help improve your aerobic endurance because using a higher gear gives more resistance to push against.
4) (hardest) interval running: Jog at a steady pace for 2 minutes then for 30 seconds you should increase your speed. Repeat this process for 30 minutes. You can do this in any open area big enough.
 