Answer

Module 4 Activity 3

Station 1

Metronome set at 40 bpm, how many curl ups can you do without missing a beat?

75

Please circle one:        Good                     Marginal            Needs Work

Which muscle group is the agonist?

Brachii and Brachioradialis

Which muscle group is the antagonist?

Deltoid muscle

Station 2

Circle one:                                     or Modified

How many PROPER push-ups can you do?

Remember, you must go down about 2-3 inches away from the ground.

40

Please circle one:      Excellent                               Average          Fair           Poor

Which muscle/muscle group did you feel the most when performing a push up?

Pectorals and deltoids

Which other muscles would you say are active during a push up?

Abdominals, triceps, ‘wing’ muscles (serratus anterior), latissimus dorsi, rhomboids and trapezius.

Station 3

Please mark your initial flexibility rating

Please circle one:  Excellent        Good          Average                             Poor

Please note your flexibility rating after PNF stretching

Please circle one:         Excellent                        Average          Fair           Poor

Hamstring was the muscle group being tested for flexibility.

What factors can increase flexibility?

• Stretching
• Massage
• Relaxation
• Increased water intake
• Proper breathing
• Proper hydration
• Optimal temperature
• High skin elasticity
• High tendon and ligament elasticity

What are side effects of limited flexibility in the muscle that was stretched?

• Decreased neuromuscular coordination
• Diminished performance
• Possible injury
• Reduced nutrients and blood supply

Station 4

Remember, your chin should remain in contact with the floor.

Please mark your flexibility in inches

+3.5 inches

Please circle one:       Excellent                         Average                 Fair              Poor

Station 4 tested flexibility of the shoulders. Please name a few everyday uses for adequate shoulder flexibility.

• Rearranging stuff such as furniture and other household items
• Lifting luggage

Station 5

What is your resting heart rate?

60 bpm

Perform 30 seconds of moderate exercise (jumping jacks, jog in place, etc.)

What is your heart rate now?

94 bpm

If you participated in Station 5, what did you learn about your heart rate?

The heart rate increases when one exercises, it is a linear function of the intensity of physical activity

If you did not participate in Station 5, what did you notice when you watched your classmate?

N/A (I participated)

What type of exercise did they perform?

N/A

Was this anaerobic or aerobic?

N/A

Station 6

Perform a lunge. How many proper, steady, lunges can you do without getting tired? (do not alternate legs)

70

Perform a lunge with your other leg in front. How long can you hold it in a proper position?

1 and a half minutes

How many proper lunges were you able to perform?

36

What does this say about your muscular strength and endurance?

My muscular endurance is good but needs improvement (as may be achieved through increased musculoskeletal strength

How long were you able to hold a lunge?

2 and a half minutes

What does this say about your muscular strength and endurance?

My muscular strength and endurance may be good but improvement is needed.

Station 7

Perform a plank. How long can you hold it in a proper position?

90 seconds

Which muscles are most active during a plank?

Gluteus medius, gluteus minimus, transvercus abdominis, external obliques, internal obliques, adductor muscles of the hip

Which other muscles would you say are active?

Hamstrings, gluteus maximus, quadriceps

What activities do you do every day that is in need of strength that can be obtained by planking?

Carrying luggage, lifting children, walking, playing baseball, fishing, and rowing.

Station 8

Balance….. cup exercise

What do you notice about your balance?

My balance greatly depends on body posture

What activities/scenario would balance be important during the following periods of a person’s life:

As a young child (around 4):

• Playing ball and learning gaming activities in general
• Learning to move around faster

At this point in YOUR life:

• Carrying stuff from one point to another
• Exercising/weight lifting

For a high school athlete (you pick the sport, or speak in general):

Sporting activities such as basketball and baseball

For a middle aged (40-50ish) adult:

• Carrying a young one
• Exercising/weight lifting
• Standing (for instance when making a speech)

For the elderly:

• Exercising
• Moving around