FACULTY OF SPORT SCIENCE AND RECREATION

DIPLOMA IN SPORT SCIENCE

SUBJECT COURSE:
EXERCISE METHODOLOGY AND PHYSICAL CONDITIONING FOR SPORT
(SPS 240)

REPORT:
INDIVIDUAL ASSIGNMENT
TOPIC:
10 EXERCISES

PREPARED BY:
AHMAD HADIF SHAKIR
BIN AHMAD HISHAM
(2018205452)

CLASS:
NSR1133

PREPARED FOR:
NORLIZA MOHD SALLEH

SUBMISSION DATE:
13 NOVEMBER 2020

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TABLE OF CONTENT

1.0 INTRODUCTION… .................................................................................................. 3

2.0 CARDIOVASCULAR EXERCISE .......................................................................4-7

3.0 FLEXIBILITY EXERCISE .................................................................................8-11

4.0 MUSCULAR STRENGTH EXERCISE ........................................................... 12-15

5.0 MUSCULAR ENDURANCE EXERCISE ........................................................ 16-19

6.0 AGILITY EXERCISE ........................................................................................ 20-23

7.0 REFERENCESS ....................................................................................................... 24

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 1.0 INTRODUCTION

Physical exercise is significant for keeping up actual wellness and can add to keeping up a solid
weight, directing the stomach related framework, fabricating and keeping up sound bone thickness,
muscle quality, and joint portability, advancing physiological prosperity, diminishing careful dangers,
and fortifying the safe framework. A few investigations show that activity may expand future and the
general nature of life. People who partake in moderate to elevated levels of actual exercise have a
lower death rate contrasted with people who by examination are not genuinely active. Moderate
degrees of activity have been connected with forestalling maturing by decreasing fiery potential. most
of the advantages from practice are accomplished with around 3500 metabolic same (MET) minutes
out of every week, with consistent losses at more significant levels of activity. For instance, climbing
steps 10 minutes, vacuuming 15 minutes, cultivating 20 minutes, running 20 minutes, and strolling or
bicycling for transportation 25 minutes consistently would together accomplish around 3000 MET
minutes a week. An absence of actual movement causes roughly 6% of the weight of sickness from
coronary illness, 7% of type 2 diabetes, 10% of bosom malignant growth and 10% of colon disease
worldwide. Overall, actual idleness causes 9% of untimely mortality worldwide.

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2.0 CARDIOVASCULAR EXERCISE

2.1 BURPEES

Burpees can be performed as part of a high-intensity interval training (HIIT) regimen. HIIT is
a type of cardio workout that requires you to do short bursts of intense exercise, followed by a
short rest period. Research Trusted Source has shown that HIIT may be an effective way of
burning body fat, especially around the abdomen and stomach area. Also, according to a large
study Trusted Source done in 2015, researchers found that doing more vigorous forms of
exercise seemed to be associated with living a longer life.In addition to burning fat, including
burpees in your workout routine can help you reap many other cardio benefits. Burpees
technique such as:

1.Start in a squat position with your knees bent, back straight, and your feet about shoulder-
width apart.

2.Lower your hands to the floor in front of you so they’re just inside your feet.

3.With your weight on your hands, kick your feet back so you’re on your hands and toes, and
in a pushup position.

4.Keeping your body straight from head to heels, do one pushup. Remember not to let your
back sag or to stick your butt in the air.

5.Do a frog kick by jumping your feet back to their starting position.

6.Stand and reach your arms over your head.

7.Jump quickly into the air so you land back where you started.

8.As soon as you land with knees bent, get into a squat position and do another repetition.

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Muscle that being used for burpess is:

1. Glutes

2. Chest

3. Core

4. Triceps

2.2 RUNNING

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Whether you’re a runner, Hatha yoga enthusiast, or soccer beast, you’re bound to encounter
stress. Running may protect the brain from the harmful effects of stress.A 2013 review Trusted
Source of studies found that aerobic exercise, like running, could potentially improve executive
functioning and protect the brain from decline related to aging and stress.A recent animal study
Trusted Source from Brigham Young University found that among mice exposed to stressful
situations, those who were regularly allowed to run on a wheel performed better, making the
fewest errors following a maze and demonstrating the highest ability to remember and navigate
skillfully. Running techniques such as:

1. Use your breathing as your guide when running. You should be able to carry on a
conversation while running, and your breathing shouldn't be heavy. Don't worry about your
pace per mile—if you can pass the "talk test" and speak in complete sentences without gasping
for air, then you're moving at the right speed.

2. Make sure you’re breathing in through your nose and mouth, and breathing out through your
mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side
stitches, or cramps in the abdomen area.

3. Proper running form is key to preventing injuries and fatigue. Follow these tips for proper
running form. Also, make sure you avoid these common running mistakes.

4. Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also
drink some water (about four to six ounces) halfway through your workouts.

5. Post-run is a great time to stretch and work on improving your flexibility because your
muscles will be warmed up. It’s also a relaxing way to end a workout. Try some of these
stretches that target particular areas that frequently get tight during and after running.

Muscle used for running:

1. Glutes

2. Hamstring

3. Quadriceps

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 3.0 FLEXIBILITY EXERCISE

3.1 FORWARD LUNGES

Forward lunges can improve the flexibility of your hip flexors which are the muscles you use
to bend or flex your legs at your hips. Often these muscles are neglected, and if you lead a
predominantly sedentary lifestyle, they can be tight and trigger low back pain. When you do a
lunge, you basically force your hip flexors to stretch. If you place your back knee on the floor
and slightly lean forward from your hips, you can increase the intensity of this stretch. Forward
lunges technique is:

1. Stand tall with feet hip-width apart. Engage your core.

2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the
floor first.

3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s ok if
knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly
tap left knee to the floor while keeping weight in right heel.

4. Press into right heel to drive back up to starting position.

5. Repeat on the other side.

Muscle that being used in forward lunges is:

 quadriceps

 hamstrings

 gluts

 calves

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3.2 HAMSTRING STRETCH

Hamstring stretches can keep the hamstrings loose and flexible. Flexible hamstrings have
many benefits, such as:

Tight hamstrings reduce the mobility of the pelvis, which can put pressure on the lower back.
Strengthening and stretching the hamstrings can prevent them from becoming too tight and
provide extra support for the back and pelvis .Keeping the hamstrings loose will lower the
chance of straining or tearing the muscle fibers during strenuous physical activities, such as
running. Hamstring stretches can increase flexibility and improve the range of motion in the
hip. Both of these benefits will help people perform daily tasks, such as walking up stairs and
bending over, with ease. When the hamstrings are too tight, the muscles rotate the pelvis
backward. This can flatten the natural arch in the back, which can cause poor seated and
standing posture. Keeping the hamstrings loose can help people sit straighter and stand taller.
Hamstring stretch techniques such as:

1. Move to the front edge of your seat. Place your right foot forward, stretching your leg out
nice and long. Your left foot should remain flat on the ground with your knee bent.

2. With your spine straight and your left hand on your left thigh, reach for your right toes
with your right hand, feeling your spine elongate and the stretch extend through the back of
your leg. If you aren’t able to touch your toes, rest your hand on your shin or thigh
.
3. Hold the stretch for 20 to 30 seconds as you inhale and exhale. Slowly come back up and
repeat on the other side.

Muscle that being used for hamstring stretch:

1. Semitendinosus

2. Semimembranosus

3. Bicep femoris

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4.0 MUSCULAR STRENGTH EXERCISE

4.1 BICEP CURL

Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower
arm the brachialis and brachioradialis. You use these muscles anytime you pick something up,
which is common throughout daily life. Doing the standing arm curl, you build strength in the
upper arm and learn to use your arm muscles correctly, bracing with your core muscles. Bicep
curls technique such as:

1. Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles
engaged.
2. Hold one dumbbell in each hand. Let your arms relax down at the sides of your body
with palms facing forward.
3. Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the
weights so that the dumbbells approach your shoulders. Your elbows should stay tucked
in close to your ribs. Exhale while lifting.
4. Lower the weights to the starting position.
5. Do 8–10 curls, then rest and do one or two more sets.

Muscle that being used for bicep curls:

1. Biceps

2. Brachialis

3. Brachiodialis

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 4.2 ABDOMINAL CRUNCH

Abdominal crunches are designed to tone the core muscles of the body. The exercise aids in
strengthening the core muscles, improving the posture, and increasing the mobility and flexibility of the
muscles. When these exercises are performed, the rectus abdominus and the oblique muscles are
tightened. While not 100% effective in burning fat from the body, these exercises will build muscle
mass and enhance the body’s ability to effectively burn fat. Furthermore, the density of the muscles will
be enhanced. Abdominal crunches techniques such as:

1. Lie down on the floor on your back and bend your knees, placing your hands behind
your head or across your chest. Some people find that crossing the arms over the chest
helps them avoid pulling on the neck
2. Pull your belly button towards your spine in preparation for the movement.
3. Slowly contract your abdominals, bringing your shoulder blades about 1 or 2 inches off
the floor.
4. Exhale as you come up and keep your neck straight, chin up. Imagine you're holding a
tennis ball under your chin. That's about the angle you want to keep the chin the entire
time.
5. Hold at the top of the movement for a few seconds, breathing continuously.
6. Slowly lower back down, but don't relax all the way.
7. Repeat for 15 to 20 repetitions with perfect form for each rep.

Muscle that being used for abdominal crunches:

1. Lower abdominal muscle

2. Rectus abdominis

3. Oblique

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 5.0 MUSCLE ENDURANCE EXERCISE

5.1 PUSH UP

Push ups are beneficial for building upper body strength. They work the triceps, pectoral muscles,
and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging
pulling in the abdominal muscles. Push ups are a fast and effective exercise for building strength. They
can be done from virtually anywhere and don’t require any equipment. Doing push ups every day can
be effective if you’re looking for a consistent exercise routine to follow. You will likely notice gains in
upper body strength if you do push ups regularly. Push ups technique such as:

1. Get on the floor on all fours, positioning your hands slightly wider than your
shoulders.
2. Extend your legs back so that you are balanced on your hands and toes. Keep your body
in a straight line from head to toe without sagging in the middle or arching your
back. You can position your feet to be close together or a bit wider depending on what
is most comfortable for you.
3. Before you begin any movement, contract your abs and tighten your core by pulling
your belly button toward your spine. Keep a tight core throughout the entire push up.
4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a
90-degree angle.
5. Exhale as you begin contracting your chest muscles and pushing back up through your
hands to the start position. Don't lock out the elbows; keep them slightly bent.

Muscle that being used for push up:

1. Triceps

2. Pectorals major

3. Deltoid

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 5.2 OVERHEAD SQUATS

As with all squats, the overhead squat is an excellent way to strengthen all the major muscle
groups of your lower body, including your glutes, hamstrings, quadriceps, and even your calves. Unlike
the air squat or the back squat, though, the overhead squat requires you to keep your torso more upright
in order to sufficiently support the barbell overhead. This ends up engaging the quadriceps to a greater
degree than you do with other versions of the squat. If you're looking to develop strength through your
quads, adding the overhead squat to your routine is a great way to increase strength while performing
a compound exercise, rather than using isolation exercises, like quadriceps extensions to achieve your
goal. Overhead squat techniques such as:

1. Stand tall, your feet roughly shoulder-distance apart, your toes angled slightly
outward. Place the barbell across the back of your shoulders, resting on your traps, as
though you were about to perform a back squat. Position your hands slightly wider than
you might for a back squat so that they're closer to where the plates are loaded.
2. Take a deep breath in and brace your core to help keep your spine stable. Keeping your
torso upright (don't tip forward from the hips), bend your knees and drop your hips a
few inches. In a powerful movement, extend your knees and hips as you drive the
barbell up over your head, fully extending and "locking" your elbows at the top.
3. Keep your core tight and your elbows fully extended, then press your hips back slightly
and start bending your knees, squatting down as if you were trying to sit on your heels
(keeping your hips from pressing too far back).
4. Squat down as far as you comfortably can, even to the point where your glutes are
almost grazing your heels. This, of course, depends on hip mobility, strength, and
flexibility. If you can't get to the "ass to grass" position.
5. Use your glutes, quads, hamstrings, and core as you press through your feet and fully
extend your knees and hips as you return to the starting position. Exhale as you rise to
stand. Perform the movement steadily, keeping your knees angled out slightly in
alignment with your toes.
6. Perform a full set, then carefully bend your elbows and return the barbell to your
shoulders. From here, rack the barbell safely.

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Muscle that being used for overhead squat:

1. Glutes

2. Quadriceps

3. Hamsting

4. Calves

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6.0 AGILITY EXERCISE

6.1 SHUTTLE RUN

Shuttle runs are drills for building speed and agility reminiscent of grade school or high school
gym class. And if you’ve played a competitive team sport, you’ve likely participated in a shuttle
run test, which measures your cardiorespiratory fitness.Shuttle run tests usually involve
continuous running back and forth between two line markers at a certain pace, and vary in
degrees of intensity, duration, and distance. A shuttle run test can be short and quick or slow
and longer, and are designed to evaluate an athlete's speed and agility. Shuttle run techniques
such as:

1. Set up markers such as cones about 20 meters apart.

2. Make sure you are warmed up; consider adding this drill to the end of a brisk jog.
3. Sprint from one marker to the other and back. That is 1 repetition.
4. Do 6 repetitions as fast as you can (240 meters total).
5. Time your result for the entire 6 repetitions.
6. Rest for 5 minutes.
7. Repeat the drill.
8. Add the times for each run together and divide by two to find the average time.
9. Record this time.
10. You can use this shuttle run test score monthly to monitor your progress over a period
of time.

Muscle that being used for shuttle run:

1. Hips

2. Oblique

3. Glutes

4. Calves

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6.2 BOX JUMP DRILLS

Throwing a few jumps into your workout builds speed and strength, and is especially useful
for people hitting the gym to improve their performance in sports. Plus, jumping as high or as
far as you can is also fun and a great way to break any monotony that has crept into your
workouts. The box jump is a plyometric move that strengthens your main lower-body muscles
glutes, quads, calves and hamstrings. Box jumps will help make you faster, more powerful and
springier than ever, and if you do them for more than a few seconds, they’ll raise your heart
rate and burn calories like nobody’s business. box jump drills technique such as:

1. Stand with the box one short step in front of you and your feet shoulder-width apart.

2. Bend your knees slightly and drop down, bringing your arms out behind you.

3. Use the momentum from your quarter squat to propel you upward as you jump onto the
box, allowing your arms to swing out in front of you.

4. Land softly on both feet with a slight bend in the knees.

5. Step back and down and repeat.

6. Stand with the box one short step in front of you and your feet shoulder-width apart.

7. Bend your knees slightly and drop down, bringing your arms out behind you.

8. Use the momentum from your quarter squat to propel you upward as you jump onto the
box, allowing your arms to swing out in front of you.

9. Land softly on both feet with a slight bend in the knees.

10. Step back and down and repeat.

Muscle that being used for box jumps is:

 quads

 glutes

 hamstrings

 calves

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7.0 REFERENCESS

https://www.verywellfit.com/best-home-cardio-exercises-1231273

https://www.healthline.com/health/how-to-do-a-burpee#how-to

https://www.healthline.com/health/fitness-exercise/box-jump#how-to

https://www.verywellfit.com/build-sports-endurance-with-shuttle-runs-3120584

https://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises#pushups

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