CHAPTER 10

THE FITNESS
CHALLENGE

GROUP 8
GUIDELINES ON FITNESS PLAN
CREATION
 Consider your goals. Are you starting a fitness program to
lose weight or for some other reason?
 Think about your likes and dislikes. Choose activities you
will enjoy.
 Plan a logical progression of activity. If you’re just
beginning to exercise, start cautiously and progress
slowly.
 Build activity into your daily routine. Schedule time to
exercise as you would any other appointment.
 Think variety. By varying your activities (cross-training),
you can avoid exercise boredom.
 Allow time for recovery after exercising and make sure
you have an adequate healthy diet.
 Put it on paper. A written plan can encourage you to stay
on track.
SETTING SMART GOALS
 S = specific. Your goal should include details of
what you want to accomplish.
 M = measurable. You should be able to
measure your progress and accurately
determine whether you've accomplished your
goal.
 A = attainable. Your goals should challenge
you. They should not be too easy or too hard.
 R = realistic. You should be able to reach your
goal if you put in the time and effort and have
the necessary resources.
 T = timely. Your goal should be useful to you at
this time in your life and can be met in the
time allotted.
SQUAT
A squat is a strength
exercise in which the
trainee lowers their
hips from a standing
position and then
stands back up. During
the descent, the hip
and knee joints flex
while the ankle joint
dorsiflexes; conversely
the hip and knee joints
extend and the ankle
joint plantarflexes when
standing up. Squats
HOW TO DO IT?
 Stand with feet a about shoulder-width apart,
toes facing front.
 Engage your core, hinge at the hips.
 Drive the hips back, bend at the knees and
ankles, and press your knees slightly open as
you...
 Sit down into a squat position, keeping your
heels and toes on the ground, chest up, and
shoulders back. (Strive to eventually reach
parallel, meaning knees are bent to a 90-
degree angle.)

BENEFITS OF SQUAT
 Stronger Legs
 Improved Balance and Coordination
 Increase Power and Speed
 Better Posture
 Injury Prevention
 Improved Bone Density
TYPES OF SQUAT
 Basic squat
 Wall Squat
 Prisoner Squat
 Slide Squat
 Pistol Squat
 Single Leg Squat
 Split Squat
 Frog Squat
WALKING PROGRAMS IN FITNESS CHALLENGE

Walking fitness programs are

common component of many
fitness challenges, offering a low
impact, accessible way to
improve over all health and
fitness. They often involve setting
daily or weekly step goals,
tracking progress, and sometimes
incorporating additional walking-
related activities.
The goal of walking challenge is
each week . Start your goal lower for the first week, and incrementally
to gain as many steps as you can
increase your goal for the following week(s). At the end of six weeks
at the end of
you will hopefully get to 10,000 steps or, 30 minutes of strenuous
exercise, per day!
WALKING PROGRAMS IN FITNESS
CHALLENGE
Beginner – try walking
briskly at a 3 to 3.5mph pace
(walking a mile in17-
20minutes), beginning with
10 minutes per day for the
first three weeks, slowly
increase the time you walk
by 5 minutes per week until
you are able to walk 30
EXAMPLES:
 Step challenges- these challenges typically
involve tracking daily steps using pedometer
or fitness tracker, participants aim to reach a
specific number of steps each day or week,
often with rewards or incentives meeting
goals.
 Walking trails- some challenges might
focus on exploring local walking trails or
parks, participants could be asked to
complete a certain number of trails or log
distance they walk.
 Virtual walking challenges – online
platforms often host virtual walking
challenges, where participants can connect
with others, track progress, and compete for
 BENEFITS OF WALKING
 Improved cardiovascular health
 Weight management
 Increased energy level
 Reduced stress
 Enchanced mood

 Strengthen the bones and muscles

 LUNGE
Lunge is a popular
exercise for
strengthening the
lower body. It works
many muscles in
one move and
offers numerous
benefits. Varying
your technique
emphasizes
different muscles or
their parts.
This exercise is beneficial for injury prevention, as well as rehabilitation
after injuries occur, its often a part of a foundational strength program
or rehab protocol, allowing athletes and exercisers to return to their
sport or activity of interest as quickly as possible.
The lunge is also a functional exercise that prepares you for
movements that needed in a daily life.
HOW TO DO IT????
 Stand in a split with your left foot 2 to 3
feet in front of your right foot.
 Keep your torso straight and shoulders
back down.
 Engage core and rest on hips.
 Drop to 90 degrees at your front knee
behind toes.
 Evenly distribute the weight to both legs.
 As you push back up to starting position
put all the weight on to the heel of front
HOW MANY TO DO???????

 Start with 6 to 8 lunges on

each leg and complete 3
sets, three times per week.
Gradually increase your
number of repetitions to 10,
12, 14, as you feel
comfortable.
AEROBIC DANCE FITNESS

Aerobic dance fitness is a popular form of exercise that combines

dance with
cardio vascular workouts.
BENEFITS OF AEROBIC
 Cardiovascular health
 Weight management
 Improved coordination and balance
 Mental health benefits
 Social interaction
TYPES OF AEROBIC DANCE FITNESS
 Step aerobics
 Zumba
 Hip-hop
 Dance cardio
 Ballet fitness
 PLANK

Balancing on toes
and forearms as
you hold the rest
of your body off
the ground.

Doing plank everyday, even just for a minute helps strengthen your
entire core, planking is one of the top effective exercise to tone your
six-pack. They are even more effective than a crunches.
Regular planking can lead to more defined abs and a toned belly,
since planks engage the entire core, they work abdominal muscles
more effectively than many isolation exercises. Over time as body fat
reduces muscles strengthen you will notice a more sculpted
WHAT ARE THE BENEFITS?????????
 With planks, you hold a push up
position for a brief period. And the
exercise is more than just a trendy
workout move, it’s a muscle
strengthener that makes a great
addition to a body weight work out.
 YOGA
MOVE YOUR BODY , CALM YOUR MIND

Yoga is by far more than twisting yourself into a human pretzel.

Yoga is, of course a centuries-old system that weaves postures
with breathing and meditation to achieve an inner sense of
balance/
WHY YOGA? (KASE WHY NOT?!)
 Stress relief: deep breathing and
mindful movement soothe your
nervous system, bringing relief from
stress.
 Health improvement: if practiced daily,
you will star noticing some health
benefits like improved sleep and
digestion for taking care of it to reduce
or prevent back pain.
 GLUTE BRIDGE

Glute bridges are a great exercise to add to your lower body

workout routine.
WHAT IS A GLUTE BRIDGE?
 A glute bridge exercise is used to
activate your glutes and increase your
core stability. It’s a straight forward
movement that fights under activity in
your glutes, back pain, and more.
DIRECTIONS FOR DOING A GLUTE
BRIDGE
 Lie on your back and set your knees
about shoulder width apart, with your
feet flat to the ground and knees bent.
Make sure your toes are pointed
straight forward and that your heels
are 6-8 inches from your glutes, lay
your arms flat on the either side of you
with your palms open toward the
ceiling.
 JUMP ROPE

Jump rope also known as skipping rope is a fitness exercise

involving jumping over a rope swung under the feet and over the
head. It is originated a childrens game and involved into a popular
fitness activity.
BENEFITS OF JUMP ROPE
 Cardiovascular health; improves heart and
lung function
 Calorie burning; burns a high number of
calories in a short time
 Coordination and agility; enhances foot
work, hand eye coordination and balance.
 Muscle toning: engage and tones various
muscle groups including legs, arms, and
core.
 Bone and health; helps increase bone
density and prevent osteoporosis
BASIC TECHNIQUES
 Basic jump
 Alternate foot jump
 High knees
 Double unders
 Criss-cross
GETTING STARTED
 Warm-up; begin with light stretching or
gentle jog
 Duration ; start with 5-10 minutes
 Routine; incorporate jump rope into
your regular work out schedule for best
results.
 Safety; ensure adequte space and
check the rope for wear and tear
 MOUNTAIN CLIMBERS

an exercise in which you start with your hands and feet on the floor
and your legs stretched out, and then bring each leg in turn up
toward your chest: Doing a set of mountain climbers should get
your heart rate up and burn fat too, Mountaineering, or mountain
climbing, is the sport of reaching, or trying to reach, high points in
 HOW TO DO IT
 Bring your right knee under your chest
toward your right elbow. Return your
right leg back to plank position; bring
your left leg under your chest toward
your left elbow. Repeat while
alternating your legs, keeping a steady
pace. Remember to breathe and
concentrate on engaging your abs,
glutes and hamstrings
 BENEFITS
 As a compound exercise that utilises
multiple muscle groups in your whole
body, mountain climbers are an
effective way of strengthening your
arms, back, shoulders, core and legs.
Another benefit of using multiple
muscles at once is an increased heart
rate, which will help you burn more
calories.
GETTING STARTED
 For mountain climbers, begin by
performing 2–3 sets of 10–20
repetitions on each leg. Choose your
sets and repetitions based on your
ability to maintain good technique
throughout all sets and repetitions. 1.
Get into an all-fours position with your
knees and toes flexed and in contact
with the floor.