Activity Pyramid Fitness Exercises for Endurance and Flexibility

Front

What are some exercises for cardiovascular endurance?

Back

1. Jogging (in place and/or around the gymnasium or basketball court)

2. Jumping Jack

3. Scissors jump

Front

How long should each cardiovascular endurance exercise be performed?

Back

Within one to three minutes.

Front

What are some exercises for flexibility?

Back

1. Toe touching right and left (stride-sitting position)

2. Forward bending position

Front

How long should each flexibility exercise be performed?

Back

In ten to fifteen counts.

Front

What is the correct way to perform a crunch?

Back

Lie on the floor with knees slightly bent. Put your hands behind your head or neck and lift your shoulders or upper back. Lower your back on the floor without using your hands.

Front

What is the correct way to perform a leg raise?

Back

Lie on the floor with legs straight and arms at the sides. Slowly lift your legs upward until they are above the hips, then slowly lower them down.

Front

What is the correct way to perform a knee and elbow touch?

Back

Lie on the floor with knees slightly bent. Put your hands behind your head, bring one foot up to rest on the opposite knee, lift your body up and twist to bring the opposite elbow to the raised knee.

Front

How many counts should abdominal strength exercises be performed?

Back

In ten to fifteen counts.

Front

What are some exercises for arm strength?

Back

1. Push up

2. Shoulder stretch

3. Elbow pull

Front

How many counts should arm strength exercises be performed?

Back

In eight to ten counts.