Criteria Sheet

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
Possible Dangers
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
Do it often
How can you make this exercise focus on Muscular Strength
By building muscle and doing more of the reps.
How can you make this exercise focus on Muscular Endurance
Adding more reps
Name of the Activity/Skill: Sit-ups
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.

Execution Phase

3.
4.

Flex your hips and spine to raise your torso toward your knees
At the top of the contraction your torso should be perpendicular to the ground.
Reverse the motion, going only of the way down.

Follow Through Phase

5.

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

Dumbbells
Body
Possible Dangers
Death
Broken bones
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Toned

How would you use the S.A.I.D. Principle to adapt this exercise
Do it more often
How can you make this exercise focus on Muscular Strength
Do it more slower, but more reps
How can you make this exercise focus on Muscular Endurance
Do more reps

Activity/Skill: Advanced Kettlebell (dumbbell) Windmill

Name of
the

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective

Clean and press a kettlebell overhead with one arm.

In this documentation include:

Materials that may be needed
Body
Possible Dangers
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Execution Phase
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
Do it more
oftenout at all times, push your butt out in the direction of the locked out kettlebell.
Keeping the kettlebell
locked
How can you make this exercise focus on Muscular Strength
Do
it
faster
Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm
How can you make this exercise focus on Muscular Endurance
More reps
with the kettlebell.

1.

2.
3.

Lower yourself as far as possible.

4.

Pause for a second and reverse the motion back to the starting position.

Follow Through Phase

Name of the Activity/Skill: Alternate Heel Touches

ILLUSTRTION
Preparatory Phase

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your
side.

2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the
Execution Phase

contraction for a second. Exhale while performing this movement.

3. Now go back slowly to the starting position as you inhale.

4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold
the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now
Follow Through Phase

that both heels have been touched, that is considered 1 repetition.

5. Continue alternating sides in this manner until all prescribed repetitions are done.

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
Possible Dangers
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
Do it longer
How can you make this exercise focus on Muscular Strength
Hold yourself closer to the ground
How can you make this exercise focus on Muscular Endurance
More reps

Name of the Activity/Skill: Butt-Ups

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase

1.

Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree
angle.

Execution Phase
2.

Arch your back slightly out rather than keeping your back completely straight.

3.

Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result
will be that youll end up in a high bridge position. Exhale as you perform this portion of the movement.

Follow Through Phase

4.

Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.

5.

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
1.
Dumbbells
2.
Body
Possible Dangers
1.
Death
2.
Broken bones
3.
Pull/strain/tear muscles
Benefits
1.
Knowledge
2.
Muscle growth
3.
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
Do it often
How can you make this exercise focus on Muscular Strength
Add more weight
How can you make this exercise focus on Muscular Endurance
Less weight more reps

Name of the Activity/Skill: Dumbbell Side Bend

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Stand up straight while holding a dumbbell on the left hand (palms facing the
torso) as you have the right hand holding your waist. Your feet should be
placed at shoulder width. This will be your starting position.

2.

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.

Execution Phase

3.

Follow Through Phase

1.

Repeat for the recommended amount of repetitions and then change hands.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed
Barbells
Body
Possible Dangers
Death
Broken bones
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
Do it more
How can you make this exercise focus on Muscular Strength
More weight
How can you make this exercise focus on Muscular Endurance
Less weight more reps

Name of the Activity/Skill: Barbell Ab Rollout

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

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.

2.

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.

Execution Phase

Follow Through Phase

3.
4.

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.

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
Mat
Possible Dangers
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
More reps
How can you make this exercise focus on Muscular Strength
Do it faster
How can you make this exercise focus on Muscular Endurance
Slow it down and concentrate on the reps

Name of the Activity/Skill: Air Bike

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1. Lie flat on the floor with your lower back 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.

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.

Execution Phase
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.

Follow Through Phase

5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
6. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed
Barbells
Body
Possible Dangers
Death
Broken bones
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
Do it more often
How can you make this exercise focus on Muscular Strength
Add more weight
How can you make this exercise focus on Muscular Endurance
More reps less weight
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1. 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.

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

Follow Through Phase

3. After a second contraction at the top, start to roll the barbell back forward to the
starting position slowly as you inhale.
4.Repeat for the recommended amount of repetitions.

Name of the Activity/Skill: Barbell Ab Rollout

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Materials that may be needed
Barbells
Body
Bench
Possible Dangers
Death
Broken bones
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
Adding more weight on the bar the equals out what you weigh
How can you make this exercise focus on Muscular Strength
Adding more weight
How can you make this exercise focus on Muscular Endurance
Doing it slower/taking your time

Name of the Activity/Skill: Barbell Rollout from Bench

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1. Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the
bench, and take a medium to narrow grip on the barbell. This will be your starting position.

Execution Phase
2. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the
shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the
movement.

Follow Through Phase

3. When the bar has been moved as far forward as possible, return to the 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 needed
Body
Possible Dangers
Pull/strain/tear muscles
Benefits
Knowledge
Muscle growth
Toned
How would you use the S.A.I.D. Principle to adapt this exercise
Doing it more than the usual amount that you do it
How can you make this exercise focus on Muscular Strength
Flexing your abdominals while lifting your knees
How can you make this exercise focus on Muscular Endurance
Holding the exercise as long as possible

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1 .Lay flat on the floor with your arms next to your sides.

Execution Phase
2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.

3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Cont
this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of
movement. Tip: At the end of the movement your knees will be over your chest.

4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you brea
in. Tip: Maintain a controlled motion at all times.

Follow Through Phase

5. Repeat for the recommended amount of repetitions.

Name of the activity/skill: Bent-knee Hip Raise