Damon Dixson

Criteria Sheet
Barbell Incline Bench Press - Medium Grip

Dangers: If you dont have a spotter, and your arms give out, the weight can get stuck on
your chest.

Benefits: This exercise builds muscle for the arms, and more wind in your chest area.
Muscular Strength: Higher weight less reps.
Muscular Endurance: Use just the bar and do as many reps you can in one minute.
Material: Barbell, Weights, Inclined Chair
S.A.I.D.: When done with exercise arms will feel tight and sore.
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Execution Phase

Follow Through Phase

Lie back on an incline bench. Using a medium-width grip (a grip that

creates a 90-degree angle in the middle of the movement between the
forearms and the upper arms), lift the bar from the rack and hold it straight
over you with your arms locked. This will be your starting position.

2. While holding the upper arms stationary, curl the weights

forward while contracting the biceps as you breathe
out. Tip: Only the forearms should move.

3. Continue the movement until your biceps are fully contracted

and the bar is at shoulder level. Hold the contracted position
for a second and squeeze the biceps hard.

Damon Dixson
Criteria Sheet
Single Leg Push Up

Dangers: if you go to fast, you can pull something.

Benefits: This exercise builds muscle for the arms, and more wind in your chest area.
Muscular Strength: Put a plate on your back and do a pushup.
Muscular Endurance: time yourself and do as many as you can in that time limit.
Material: bodyweight, weight plates if wanted.
S.A.I.D.: When done with exercise arms will feel tight and sore.
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Kneel down on all fours and place your hands slightly beyond
shoulder-width apart. Set your feet together and straighten your arms
and legs. Your body should form a straight line from ankles to head.

Execution Phase

2. Keeping your elbows pulled in toward your sides, lower your chest to

Follow Through Phase

3. When you are down, push yourself backup, thats one rep.

an inch above the floor, and press back up.

Ler Kpaw Win

Criteria Sheet
Corkscrew Pushup

Dangers: If you are trying to be advanced, but is a heavy set type of person, too much weight on
your wrist can hurt it.
Benefits: It works your quads, calves, and core in addition to all the upper-body muscles
activated when you do a standard pushup.

Muscular Strength: Challenge a friend and see who can go the longest.
Muscular Endurance: Start off doing them on one leg on the floor and try to push yourself
up.
Material: bodyweight, weight plates if wanted.
S.A.I.D.: When done with exercise your core will feel a lot tighter.
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Execution Phase

Follow Through Phase

Assume a pushup position, but walk your feet toward your

hands until your knees are bent at a 90-degree angle, with your
hips slightly higher than your head.

2. Lower your left side close to the floor by rotating your body and

bending your elbows. Pause, and then rise slightly and rotate
your right side to the floor

3. Pause again, and push back up to the starting position. That's

1 rep.

Ler Kpaw Win

Criteria Sheet
Kettle bell Pushup

Dangers: If you can balance yourself on the kettle balls you can tip over and the weight
can smash your fingers.
Benefits: It challenges your forearms, rotator cuffs, and core muscles as a result of the
instability of the exercise.

Muscular Strength: Use lighter kettle balls and try to do the pushup then.
Muscular Endurance: use a heavy ball and do the pushups on your knees.
Material: bodyweight, kettle ball (dumbbell)
S.A.I.D.: When done with exercise your arms will feel a lot tighter.

Handsome Willis
Criteria Sheet
Name of the Activity/Skill:

Around the world

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing
towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To
avoid injury, make sure that you keep your elbows slightly bent. This will be your starting
position

Execution Phase
1.

.
Now move the dumbbells by creating a semi-circle as you displace them from the
initial position to over the head. All of the movement should happen with the arms parallel to
the floor at all times. Breathe in as you perform this portion of the movement.
Reverse the movement to return the weight to the starting position as you exhale.

Follow Through Phase

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing
towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To
avoid injury, make sure that you keep your elbows slightly bent. This will be your starting
position

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed1.Dumbells,body,bench

Possible Dangers2.Death,PulledMuscles,Stroke,

Benefits3.Chestbigger,armstrength,musclestrengthincrease,muscle

enduranceincrease

How would you use the S.A.I.D. Principle to adapt this exercise 4.Holdforlonger

How can you make this exercise focus on Muscular Strength 5.Addingweights

How can you make this exercise focus on Muscular Endurance 6.Morelifts,longertimes,longer

reps(Buildsendurance)

1.Dumbells,body,bench
3.Chestbigger,armstrength,musclestrengthincrease,muscle
enduranceincrease
6.Morelifts,longertimes,

Handsome Willis
BARBEL BENCH PRESS MEDIUM
GRIP
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
. Lie on a flat bench while holding a barbell using a palms down grip that is about 15
inches apart.
Place the bar on your upper thighs, extend your arms and lock them while keeping a
slight bend on the elbows. This will be your starting position.

Execution Phase
Now raise the weight using a semicircular motion and keeping your arms straight as
you inhale. Continue the same movement until the bar is on the other side above your head .

(Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel
to the floor with the palms of your hands facing the ceiling.
Now return the barbell to the starting position by reversing the motion as you exhale.

4.

e
Follow Through Phase
Lie on a flat bench while holding a barbell using a palms down grip that is about 15
inches apart.
Place the bar on your upper thighs, extend your arms and lock them while keeping a
slight bend on the elbows. This will be your starting position.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed1.Dumbbells,body,bench

Possible Dangers2.Death,PulledMuscles,

Benefits3.Chestbigger,armstrength,musclestrengthincrease,

muscleenduranceincrease

How would you use the S.A.I.D. Principle to adapt this exercise 4.Holdforlonger?

How can you make this exercise focus on Muscular Strength 5?Addingweights

How can you make this exercise focus on Muscular Endurance 6?Morelifts,longer

times,

Brian Hiener
Criteria Sheet
Bent-Arm Dumbbell Pullover

ILLUSTRTION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of
the bench, lie perpendicular to the bench (torso across it as in
forming a cross) with only your shoulders lying on the surface. Hips
should be below the bench and legs bent with feet firmly on the
floor. The head will be off the bench as well.

Execution Phase
Grasp the dumbbell with both hands and hold it straight over your chest with a bend
in your arms. Both palms should be pressing against the underside one of the sides of the
dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used
for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell
falling apart and falling on your face.
While keeping your arms locked in the bent arm position, lower the weight slowly in
an arc behind your head while breathing in until you feel a stretch on the chest.

Follow Through Phase

At that point, bring the dumbbell back to the starting position using the arc through
which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the
prescribed number 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

Dumbbell
Possible Dangers

Stroke, death,

Benefits
When done properly also help expand your rib cage and will aid in the full
development of your chest pectorals
How would you use the S.A.I.D. Principle to adapt this exercise

Make longer reparation to build up muscle mass,

How can you make this exercise focus on Muscular Strength
If you place certain amount of stress on the bones of the body by

shock or impact, this will thicken and harden the bones in the
exact area of stress
How can you make this exercise focus on Muscular Endurance
Holding the barbell behind your head longer

Brian Heiner
Criteria Sheet
Incline Push-Up Medium
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate

height.

2.

Place your hands on the bar, with your hands about shoulder width apart.

3.

Position your feet back from the bar with arms and body straight. This will be your
starting position.

Execution Phase
3.

Keeping your body straight, lower your chest to the bar by bending the arms.

3.

Return to the starting position by extending the elbows, pressing yourself back up

Follow Through Phase

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed

Body and sturdy elevated platform

How can you make this exercise focus on Muscular Strength

Possible Dangers

Stroke, death,
Benefits
works on chest, abdominals, shoulders, triceps
How would you use the S.A.I.D. Principle to adapt this exercise

You can choice the height of the platform to increase or decrease the amount
of stress you apply.
Subtract height to the platform.
How can you make this exercise focus on Muscular Endurance

Holding the barbell behind your head longer

Criteria Sheet
Victor Jackson
Name of the Activity/Skill:

Chest strech
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase

1. Sit on the floor with your legs comfortably in front of you. Your chest should be up
and your back straight. Put your hands on the back of your head and interlace your fingers.
This will be your starting position

Execution Phase
Have your partner stand behind you and put his/her hands on the inside of your
elbows. Allow them to pull back on your elbows until you feel a stretch in your chest and front
delts. Hold for 10 seconds.
After 10 seconds, try to bring your elbows in against your partner's resistance. Hold
that contraction for 6 seconds.

Follow Through Phase

Now, relax your muscles and have your partner gently pull the elbows back as far as it
comfortable for you for 30 seconds. (If you want, try contracting your upper back for greater
ROM gains.)

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed: Another Person
Possible Dangers: (ripped or over stretching, death, back problems.)
Benefits: (stretches and strengthens the chest )
How would you use the S.A.I.D. Principle to adapt this exercise:( instead of a person
stretch your arms back around a poll. )
How can you make this exercise focus on Muscular Strength: ( it allows or blood follow
and muscle to build )
How can you make this exercise focus on Muscular Endurance: as a

Victor Jackson

Criteria Sheet
Name of the Activity/Skill:Dummbell Flies
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase

Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs.
The palms of your hand will be facing each other.

4.

Execution Phase
3.

hen using your thighs to help raise the dumbbells, lift the dumbbells one at a time so
you can hold them in front of you at shoulder width with the palms of your hands facing each
other.

Follow Through Phase

With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your
arms out at both sides in a wide arc until you feel a stretch on your chestand return to
start

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed dumbbell ,bench
Possible Dangers(ripped or over stretching, death, back problems.)
Benefits: (stretches and strengthens the chest )
How would you use the S.A.I.D. Principle to adapt this exercise:(
How can you make this exercise focus on Muscular Strength: ( it allows or blood follow

and muscle to build )