Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Criteria sheet
Air bike
Dangers: strain your back,
Benefits: tones stomach, flatter stomach
Muscular Strength: make your stomach stronger,
Muscular Endurance: able to go for long periods of time
Material: person (body weight), flat surface
S.A.I.D.: after doing this exercise more your body will get used to the stress of
doing it
1. Lie flat on the floor with your lower back
Preparatory phase

pressed to the ground. For this exercise,

you will need to put your hands beside
your head. Be careful however to not strain
with the neck as you perform it. Now lift
your shoulders into the crunch position.

Execution phase

2. Bring knees up to where they are

perpendicular to the floor, with your lower
legs parallel to the floor. This will be your
starting position.
3. Now simultaneously, slowly go through a
cycle pedal motion kicking forward with
the right leg and bringing in the knee of the
left leg. Bring your right elbow close to
your left knee by crunching to the side, as
you breathe out.
4. Go back to the initial position as you
breathe in.
5. Crunch to the opposite side as you cycle
your legs and bring closer your left elbow
to your right knee and exhale.

Follow through phase

6. Continue alternating in this manner until

all of the recommended repetitions for each
side have been completed.

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Criteria sheet
Cross body crunch
Dangers: could create poor posture,
Benefits: Toner core, Abs more defined
Muscular Strength: tones and defines your stomach and abs muscles
Muscular Endurance: do it for a long time to see how long you can go
Material: Just your body and using arms to go across your body
S.A.I.D.: body will get used to the exercise, so do it for a longer time or do more
of it.
Preparatory Phase

1. Lie flat on your back and bend your knees

about 60 degrees.

Execution phase

2. Keep your feet flat on the floor and place

your hands loosely behind your head. This
will be your starting position.

3. Now curl up and bring your right elbow and

shoulder across your body while bring your
left knee in toward your left shoulder at the
same time. Reach with your elbow and try to
touch your knee. Exhale as you perform this
movement.

Follow through phase

1.

4. Now go back down to the starting

position as you inhale and repeat with the left
elbow and the right knee.

2.

Continue alternating in this manner

until all prescribed repetitions are done.

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Criteria sheet
Cocoon
Dangers: cramps, bad posture, strain back
Benefits: toned stomach, stronger stomach muscles
Muscular Strength: doing it for a long time can build muscles
Muscular Endurance: doing it more times to test your stamina
Material: person (body weight), flat surface
S.A.I.D.: after doing this exercise for a long time your stomach will get used to it
Preparatory phase
1. Begin by lying on your back on
the ground. Your legs should be
straight and your arms extended
behind your head. This will be
your starting position.
Execution phase

2. To perform the movement, tuck

the knees toward your chest,
rotating your pelvis to lift your
glutes from the floor. As you do
so, flex the spine, bringing your
arms back over your head to
perform a simultaneous crunch
motion.

Follow through phase

3. After a brief pause, return to the

starting position.

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Criteria Sheet
Bottoms Up
Dangers: over working the stomach muscles, mess up your spine
Benefits: getting a toned stomach, using back and leg muscles
Muscular Strength: doing more reps can tone your stomach more
Muscular Endurance: start off slow then work your way to more time as you go along
Material: person (body weight), flat surface
S.A.I.D.: after doing this exercise many times your body will get used to it
Preparatory Phase
1. Begin by lying on your back on
the ground. Your legs should be
straight and your arms at your
side. This will be your starting
position.
Execution Phase

2. To perform the movement, tuck

the knees toward your chest by
flexing the hips and knees.
Following this, extend your legs
directly above you so that they
are perpendicular to the ground.
Rotate and elevate your pelvis to
raise your glutes from the floor.

Follow through phase

3. After a brief pause, return to the

starting position.

Criteria Sheet

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Abdominal Workout
sit ups
Materials: that may be needed-person( Body weight),Flatter surfaces
Possible Dangers-strained back, Bad posture, strained spine, strained neck
Benefits- flatter stomach, Toner body
S.A.I.D. - if you spend 30 or so minutes a day doing this exercise, then your stomach will eventually get more
toned
Muscular Strength- it stretches and strengthens your stomach muscles
Muscular Endurance- do it for long periods of time without taking a break

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Lie down on the floor and secure your feet. Your legs should
be bent at the knees.

2.

Place your hands behind or to the side of your head. You will
begin with your back on the ground. This will be your starting
position.

1.

Flex your hips and spine to raise your torso toward your
knees.

2.

At the top of the contraction your torso should be

perpendicular to the ground. Reverse the motion, going only of
the way down.

Execution Phase

Follow Through Phase

Repeat for the recommended amount of repetitions .

Criteria sheet
Activity/Skill: Barbell Abdominal Rollout
Documenting attained Critical Elements is required.
Use the Critical Elements to evaluate your primary objective
In this documentation include:

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Materials that may be needed; person, and Olympic barbell.

Possible Dangers: strain back.
Benefits- stronger biceps and triceps
How would you use the S.A.I.D. Principle to adapt this exercise: practice it
everyday.
How can you make this exercise focus on Muscular Strength; more weight
less weight.

How can you make this exercise focus on Muscular Endurance; breathe
properly.

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

For this exercise you will need to get into a pushup position, but instead
of having your hands of the floor, you will be grabbing on to an Olympic barbell
(loaded with 5-10 lbs on each side) instead. This will be your starting position.

Preparatory Phase

While keeping a slight arch on your back, lift your hips and roll the
barbell towards your feet as you exhale. Tip: As you perform the
movement, your glutes should be coming up, you should be keeping
the abs tight and should maintain your back posture at all times. Also
your arms should be staying perpendicular to the floor throughout the

Execution Phase

movement. If you don't, you will work out your shoulders and back more
than the abs.

After a second contraction at the top, start to roll the barbell back
forward to the starting position slowly as you inhale.

Follow Through Phase

Repeat for the recommended amount of repetitions.

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Criteria Sheet
Name of the Activity/Skill: Barbell Side Bend
Documenting attained Critical Elements is required.
Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed; bar and person
Possible Dangers; May cause back problems MAY CAUSE ( BROKEN BACK ).
Benefits- tones up sides
How would you use the S.A.I.D. Principle to adapt this exercise :
How can you make this exercise focus on Muscular Strength; more weight
less weight.
How can you make this exercise focus on Muscular Endurance; less weight
more reps.

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Start out by sitting at the end of a flat bench with a barbell placed on top of your
thighs. Your feet should be shoulder width apart from each other.
Grip the bar with your palms facing down and make sure your hands are wider than
shoulder width apart from each other. Begin to lift the barbell up over your head until your
arms are fully extended.

Execution Phase
Now lower the barbell behind your head until it is resting along the base of your
neck. This is the starting position.
While keeping your feet and head stationary, move your waist from side to side so
that your oblique muscles feel the contraction. Only move from side to side as far as your
waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use
a slow and controlled motion.

Follow Through Phase

Remember to breathe out while twisting your body to the side and in when moving
back to the starting position.
Repeat for the recommended amount of repetitions.

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Criteria sheet
Ab Rollout - On Knee
Documenting attained Critical Elements is required.
Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed; bar and person
Possible Dangers; break wrist.
Benefits- abs more stronger.
How would you use the S.A.I.D. Principle to adapt this exercise :
How can you make this exercise focus on Muscular Strength; more weight
less weight.
How can you make this exercise focus on Muscular Endurance; more reps
less weight.

Name of the Activity/Skill: Barbell

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the
floor.
Now place the barbell on the floor in front of you so that you are on all your
hands and knees (as in a kneeling push up position). This will be your starting
position.

Execution Phase
Slowly roll the barbell straight forward, stretching your body into a straight

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

position. Tip: Go down as far as you can without touching the floor with your body.
Breathe in during this portion of the movement.

Follow Through
Phase

After a second pause at the stretched position, start pulling yourself back to
the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all
times.

Criteria Sheet
Name of the Activity/Skill: Press Sit-Up

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
To begin, lie down on a bench with a barbell resting on your chest. Position your legs
so they are secure on the extension of the abdominal bench. This is the starting position.

Execution Phase
While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as
you do when performing a sit-up and press the barbell to an overhead position while
exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still
focusing on the abdominal muscles.

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Follow Through Phase

Lower your upper body back down to the starting position while bringing the barbell
back down to your torso. Remember to breathe in while lowering the body.
Repeat for the recommended amount of repetitions.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed-Barbell
Possible Dangers-dropping it on your chest or toe
Benefits-tightening the core
How would you use the S.A.I.D. Principle to adapt this exercise is by having a
repetition In times to work the abdominals
How can you make this exercise focus on Muscular Strength-over time adding weights
too the barbell
How can you make this exercise focus on Muscular Endurance- measuring core
stability, hip-flexors and support

Criteria Sheet
Name of the Activity/Skill: barbell Side bend

Materials that may be needed-barbell

Possible Dangers-dropping or hitting someone with the barbell
Benefits-working on your muscles and core
How would you use the S.A.I.D. Principle to adapt this exercise to adapt and build up your abs
How can you make this exercise focus on Muscular Strength by lifting the weight after your twist
How can you make this exercise focus on Muscular Endurance-using weights

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL

ELLEMENTS

Samantha McClellan, Samantha Boss, Capri Scott, Sarah Taylor, Angel Moore

Stand up straight while holding a barbell

placed on the back of your shoulders (slightly
below the neck). Your feet should be shoulder
width apart. This will be your starting position.

Preparatory Phase
1.

Execution Phase

While keeping your back straight and your

head up, bend only at the waist to the right as far
as possible. Breathe in as you bend to the side.
Then hold for a second and come back up to the
starting position as you exhale. Tip: Keep the rest
of the body stationary.Now repeat the movement
but bending to the left instead. Hold for a second
and come back to the starting position.

Repeat for the recommended amount of

repetitions. Caution: Use caution if you have
lower back problems, or avoid this exerise
altogether.

Follow Through Phase

Variations: You can also do this exercise while

seating on a bench or with dumbbells in your
hands.