DORIS AINA D.

BILONOAC BEED1A

* Identify exercises for light training

According to James Patterson, not everyone who lifts weights does so in
order to get huge muscles. Some people are just looking for an alternative or a
complementary exercise to cardiovascular workouts. That’s where light weight
training comes in. Using lighter weights can help you burn calories while not bulking
up with muscle. There are some simple exercises you can do to have a great light
weight training routine.
 Bicep Curls
One of the most basic light weight training exercises is the bicep curl. Select a light
weight that won’t require much effort, and sit on a weight bench with your elbow
resting on your knee or upper leg. Extend your arm towards the floor with your palm
face up and wrapped around the dumbbell weight. Curl your arm up until it touches
your shoulder, and then bring it back down to the starting position. Do 10 to 15
repetitions, and then switch the dumbbell to the other hand for another set.
 Chest Press
The chest press can be a great way to work the muscles in your chest and arms at
the same time. Lie on your back on a weight bench with a rack. You may just want
to use a barbell without any weights since you’re shooting for light weight. A barbell
by itself can weigh up to 10 or 15 lbs. Extend your arms, grasp the barbell and lift it
off the rack and forward a few inches. While concentrating on using your chest
muscles, lower the barbell so that your elbows are bending toward the outside of
your body. Lower the barbell to your chest, then slowly raise it back up until your
arms are fully extended. Repeat 10 to 15 times, then re-rack the barbell. You may
want to do this exercise with a friend who can spot you in case you’re not able to
perform a full set before muscle fatigue sets in.
 Squats
Squats using light weights are a great way to work the leg muscles without bulking
them up. Grab a light dumbbell and hold it in both hands in front of you with your
arms extended. Stand with your legs more than shoulder-width apart and bend your
knees. Keep your back straight and squat to the ground until your legs are parallel
to the ground. Hold at the bottom of your squat for five seconds, then use your leg
muscles to stand up straight again. Repeat 10 to 15 times.
 Fitness
Swimming, Biking, Cardio, Strength Training
 Yoga
Stretching Yoga, Yoga Practice,
 Recreation
Billiards, Golf, Sports Organizations, Gymnastics, Skate, Archery, Bowling,
 Sports
Lacrosse, Water Sports, Volleyball, Racquet Sports, Snow Sports, Fighting,
Soccer, Football, Basketball, Bas

* Improvise such apparatus for training

According to Laura Newcomer, Fitness aficionados across the country are
figuring out how to make their own gym equipment, saving money and boosting
self-sufficiency in the process. Here, we’ve rounded up DIY fitness projects designed
to give you the tools to strength train, do some cardio, and stretch it all out in the
comfort of your own home.

Strength Training Equipment

 Pull-up Bar
Pull-ups work a variety of muscle groups in the arms and back, which explains why
they’re a classic complement to strength training routines. To make a homemade
pull up bar, just fit some pipes together and hang the contraption over a suitable
load-bearing I-beam. (Emphasis on load-bearing! Make sure the bar is suitably
secure and supported before you start pulling.)

 Kettlebells
Kettlebells’ unique shapes make them a great way to improve strength, cardio,
endurance, and flexibility. They’re a great resource for workouts—but they can also
be pretty pricey, especially when buying ‘bells with different weights. The bargain
solution? Tim Ferriss’ simple “T bar” construction. For those desiring a tool that more
closely resembles traditional kettlebells’ shape (and who are comfortable with
welding), look no further than these instructions for building a rounder kettlebell
made from concrete.
 Farmers’ Walk Bars
The farmer’s walk is an exercise beloved by strength athletes around the world. The
move looks simple enough: Athletes hold heavy objects in each hand and walk until
they’re exhausted. But the move is deceptively difficult and a great way to improve
core strengthTrusted Source. With some pipe, screws, and recycled or store-bought
wood, it’s possible to build two giant farmer’s walk bars bound to make you the talk
of the neighborhood.
 Bulgarian Training Bag
Originally developed for wrestlers, Bulgarian training bags are used around the
world to target the legs, arms, back, and core. Think of them as the softer, more
malleable cousin of kettlebells. Instead, try this cheaper solution: Simply fill an old
truck or tractor tire’s inner tube with wood pellets or rubber mulch, tie up the tube
securely, and voila! It’s time to start swinging, squatting, and curling your way to
better fitness.
 Sandbag
Sandbags are another great way to enhance strength and endurance exercises.
They’re used similarly to kettlebells, only their insides (i.e. the sand) shift around
during movements, adding an extra challenge. Making a sandbag requires
delightfully cheap resources: Just pick up some contractor trash bags, duct tape,
filler (such as sand), rope or zip ties, and a canvas laundry bag (surplus military
laundry bags also work well), and you’re halfway to having your very own sandbag
to toss, swing, and slam around.
 Water
Similar to a sandbag but way harder to maneuver, water balls are the crazy cousin
hanging out in the corner of the strength-training party. They’re also very easy to
make: Simply purchase an exercise ball (make sure it’s marked “anti-burst”—unless
you want to be soaked in more than sweat), fill it up with water (leave some air so
the water has room to slosh around), and voila.
 Light Hand Weights
Not everyone is ready for farmer’s walking with 100-pound tree trunks in each hand.
Start smaller (and put leftover water bottles to good use!) with homemade light
hand weights. Use them in classic dumbbell moves for a budget-friendly hand
weight workout. If the small bottles eventually stop being a challenge, simply fill up
bigger bottles (like milk jugs) with water, rocks, or sand, and keep on lifting!
 Medicine Ball
A popular addition to core work, medicine balls can be used in a variety of exercises
that challenge the whole body and have been shown to improve muscle power and
performance. Make your own with an old basketball, drill or awl, and some sand.
 Incline Bench
The incline bench is a classic tool for a variety of core work. But commercial
versions can also chisel away at people’s wallets, lending appeal to the DIY version.
Another perk of making your own incline bench: It’s self-adjustable, so it can be
tailored to different moves and levels of fitness. Plus, it looks darn impressive in a
basement or workout space.
 Suspension Straps
As the TRX training system has gained popularity for its minimalist approach to
resistance training, so has the use of suspension (or “blast”) straps—and their price
has risen with their recognition. Hang them over a door jam, a sturdy tree branch,
or Smith machine, and get suspended!

 Battling Ropes
This one is bound to delight the neighbors. Instead of using old garden hoses to,
say, water the garden, turn them into battle ropes. If new to this multi-functional
exercise, start out with empty hoses. As you advance, fill the hoses with sand (don’t
forget to plug up both ends) for a more challenging full-body workout.
 Parallettes
Parallettes can help develop coordination, agility, and balance (even their name
sounds graceful). Follow these detailed instructions to make your own using PVC
pipes, electrical tape, and a little glue. Now what? Check out the list of crossfit-
approved exercises below the assembly instructions.

Cardio Equipment

 Rowing Machine
This one seems almost too good to be true. It’s about time somebody came up with
a more budget-friendly version, because rowing is a comprehensive, low-impact
workout that strengthens most major muscle groups while improving cardiovascular
fitness.
 Slam-able Medicine Ball
Medicine balls are a great strength-training tool. But turns out they can become a
cardio powerhouse just by picking them up and slamming them down on the ground
over and over again. Of course, such a workout requires an exceedingly durable
ball. With a little hard work (and a drill), the toughest basketball around becomes a
tool for one of the most cathartic workouts ever.

Yoga and Rejuvenation Equipment

 Yoga Bag
The practice of yoga has been linked to improved flexibility, reduced anxiety and
pain, and lowered blood pressure. But sometimes the prospect of schlepping a mat
from work to class and back home again can be a bit of a deterrent. Enter the yoga
bag: a convenient way to take the “awkward” out of toting a yoga mat. This yoga
bag “recipe”also provides a convenient solution to the question of what to do with
blue jeans that are past their prime.
 Yoga or Pilates Mat

Pilates is similar to yoga in that it combines low-impact flexibility and core-

strengthening moves through body weight exercises. Both practices make great
complements to any fitness routine, and luckily making a homemade mat couldn’t
be simpler.Simply buy a roll of no-slip kitchen shelf liner (look for one that’s at least
5 feet long and 1 inch thick), unwrap, and get toning. It may not be the fanciestmat
out there (though it’s possible to beautify it a little bit), but it’ll do the trick.

* Apply exercise using the improvised apparatus

Pull up bars
 Leg Raises
Take the simple knee raise (where you hang from a bar and raise your knees up
towards your upper body) and bring it to the next level with hanging leg raises.
Because you’re hanging and also using one of your largest muscle groups (i.e. your
legs and glutes), this ab exercise is a great way to burn extra calories while
incorporating a full body workout. This means you slough off more body fat, helping
to reveal your six pack quicker.

Hang from the pull-up bar. Relax so your body and arms form a straight vertical line.
Without swinging, raise your legs forward as high as possible without bending your
knees. Once you’ve raised them as far as you can go, pause, then lower them back
down.

 Knee Raises
Knee raises are a gentler form of leg raises. Incorporate them into your workout if
you don’t yet have the full range of motion required for leg raises, either due to
flexibility issues or strength issues. The movement is identical to leg raises.
However, instead of keeping your legs straight and raising them upward, you can
bend your knees and raise your knees up to your chest.

Kettlebells
 Kettlebell swing
“Stand up straight with your feet slightly wider than shoulder-width apart,” says
Lawrence. Grasp the kettlebell handle with both hands with your palms facing
towards you and arms in front of your body. Lower your body by slightly bending
your knees and driving your hips back. Explosively drive your hips forwards and
swing the kettlebell with straight arms towards shoulder height, keeping your glutes
and core engaged. Control the swing back down.
 Sumo squat
"You can hold the kettlebell between your legs by the handle with both hands, ” says
Templer, or turn the kettlebell upside down, holding the rounded part with both
hands at chest level.
Your feet should be wider than shoulder-width apart and pointing slightly outwards.
Keep your back straight, chest up and engage your core. Push your hips backwards
and bend your knees to squat as low as your range of motion allows you to. Push
through your heels and push your hips forwards to return to the start position. Don’t
let your knees roll in during the upwards phase of the squat – work hard to push
your knees out.

Sandbag
 Lunge with Rotation –
The Lunge with Rotation is a great leg and core exercise that really targets the
gluteTo do the Lunge with Rotation, grab a handle of the sandbag in each hand so
that your palms are facing toward each other. Stand nice and tall with your feet
together and sandbag in front of your legs. Then step back with one foot into a nice
deep straight-legged lunge, bending the front knee and loading the glute.
As you lunge back, hinge over and rotate the sandbag down outside the front knee.
Do not round forward as you rotate with the sandbag. Make sure to keep your back
flat. Then come back up to standing, stomping the back foot forward to meet your
other foot as you bring the sandbag back around front and stand up nice and tall.
Squeeze your glutes as you come back to standing. Then quickly lunge back on the
other leg, letting the sandbag swing outside the front knee. To come back up to
standing, again stomp the back foot up forward and stand up nice and tall.
You want to “stomp” to make sure you drive through your heels and full extend your
hips every time you come back up to standing. There will be a little more weight in
this move on the front foot than on the back foot. Your back foot is almost more for
stability so that you can focus on the hinge and loading your glutes.
Advanced exercisers will want to use the momentum of their lunge to swing the
sandbag from side to side quickly instead of just “placing” the sandbag outside their
front leg as beginners will do. By placing the bag instead of swinging, beginners will
have better balance and more control. The swing makes the move more challenging
because it can throw you off balance.

* Develop and design personal exercise program for health and

wellness

Use this super-simple body-weight workout from The Women's Health Big
Book of Exercises to burn fat, tone every muscle and improve your fitness.

Exercise 1: Bodyweight Squat

Stand as tall as you can with your feet spread slightly wider than shoulder-width
apart. Hold your arms straight out in front of your body at shoulder level, so that
your arms parallel to the floor [A]. Keep your torso as upright as you can for the
entire movement, with your lower back slightly arched. Brace your abs, and lower
your body as far as you can by pushing your hips back and bending your knees [B].
Pause, then push yourself back to the starting position. That's one repetition. Do 15
to 20 repetitions.
Exercise 2: Incline Push-up
Assume a push-up position, but place your hands placed on a raised surface—such
as a box, bench, ottoman or one of the steps of your stairs—instead of the floor.
Your body should form a straight line from your ankles to your head [A]. Keeping
your body rigid, lower your body until your upper arms dip below your elbows.
Pause, and then push yourself back to the starting position as quickly as possible
[B]. (The higher the surface on which you place your hands, the easier the exercise
becomes—you can even lean against a wall if you need to.) If the incline push-up is
too easy, do it the old-fashioned way, with your hands on the floor. Do 12 to 15
repetitions.
Exercise 3: Hip Raise
Lie on your back on the floor with your knees bent and your feet flat on the floor.
Place your arms out to your sides at a 45-degree angle, your palms facing up. Now
try to make your tummy as skinny as possible and hold it that way—this gives you a
tight core—while breathing normally. That's the starting position [A]. Keeping your
core tight, squeeze your glutes and raise your hips so your body forms a straight
line from your shoulders to your knees. Pause for five seconds—squeezing your
glutes tightly the entire time—then lower body back to the starting position [B]. Do
10 repetitions.
Exercise 4: Side Plank
Lie on your right side with your knees straight. Prop your upper body on your right
elbow and forearm, which should be directly below your right shoulder. Place your
left hand on your left hip. Try to make your tummy as skinny as possible and hold it
that way—this gives you a tight core—while breathing normally. Then raise your hips
until your body forms a straight line from your ankles to your shoulders. With your
core tight, hold this position for 30 seconds. Roll onto your other side and repeat.
Modified Side Plank
If the side plank is too difficult, hold for five seconds, rest for five seconds, and
repeat as many times as needed to total 30 seconds. Each time you perform the
exercise, try to hold each repetition a little longer, so that you reach your 30-second
goal with fewer repetitions. If that's still too hard, bend your knees 90 degrees and
allow your lower legs to rest on the floor as you do the exercise. (Your body will now
form a straight line from your knees to your shoulders.)
Exercise 5: Floor Y-T-I Raises
This is a three-exercise combination move. You'll simply perform 8 to 12 repetitions
of each exercise, one after the other without resting. So do 8 to 12 reps of the Floor
Y raise, followed immediately by 8 to 12 reps of the Floor T raise, followed
immediately by 8 to 12 reps of the Floor I raise.
Floor Y Raise
Lie facedown on the floor with your arms resting on the floor, completely straight
and at a 30-degree angle to your body, so they form a "Y." Your palms should be
facing each other, so that the thumb side of your hand points up [A].
Floor T Raise
Perform this like the Y raise, only move your arms so that they're out to your
sides—perpendicular to your body with the thumb side of your hand pointing up
[A]—and raise them as high as you comfortably can [B].
Floor I Raise
This time, move your arms so that your body forms a straight line from your feet to
your fingertips. Your palms should be facing each other, with the thumb side of your
hand pointing up [A]. Raise your arms as high as you comfortably can [B].

Read more: http://www.oprah.com/health/the-no-equipment-workout-you-can-do-at-

home/all#ixzz64GfvfBhj

* Review on the basic food groups using the food pyramid

According to Department of Health, foods from the basic food groups provide the
nutrients essential for life and growth. These foods are also known as ‘everyday
foods’. Each of the food groups provides a range of nutrients, and all have a role in
helping the body function. In particular, vegetables, legumes and fruit protect
against illness and are essential to a healthy diet.
 The basic food groups are:
 breads, cereals, rice, pasta, noodles and other grains
 vegetables and legumes
 fruit
 milk, yoghurt, cheese and/or alternatives
 lean meat, fish, poultry, eggs, nuts and legumes.
A balanced diet includes a variety of foods from each of the five food groups, and
offers a range of different tastes and textures. It is important to choose most of the
foods we eat each day from these food groups. ‘Sometimes foods’ on the other hand
have little nutritional value and are not essential for good health. Limit the amount
of these foods offered to your child.
Breads, cereals, rice, pasta, noodles and other grains
Breads, cereals, rice, pasta, noodles and other grain-based foods provide
carbohydrates, which the body uses for energy. The best choices from this group are
wholemeal and wholegrain breads, cereals and savoury biscuits. Other good choices
include brown rice, couscous, wholegrain pasta and polenta.
Vegetables, legumes and fruit
Fruit and vegetables provide vitamins, minerals and fibre, and should be included in
meals and snacks each day. Choose a variety of fruits, vegetables
and legumes (including different colours, textures and flavours) to provide a wide
range of vitamins and minerals.
Milk, yoghurt, cheese and/or alternatives
Plain milk, cheese and yoghurt are the most common dairy foods, and main dietary
sources of calcium. Having enough calcium is important for healthy bones and
teeth.
Milk is not recommended for babies under 12 months, but small amounts in
breakfast cereal, and other dairy products such as yoghurt, custard and cheese, can
be given after nine months. Full-cream plain milk is recommended for children aged
one to two years, and reduced-fat plain milk is suitable for children over the age of
two years. If children do not drink cow’s milk, or eat cow’s milk products, they can
have a calcium-fortified soy drink instead. Rice and oat milks are not recommended
and should only be given to children after medical advice.

Lean meat, fish, poultry, eggs, nuts and legumes

This group includes red meat (such as beef, lamb and kangaroo), white meat (such
as pork, chicken and turkey), fish and eggs. Non-animal products in this group
include nuts, legumes and tofu. Meat and its alternatives are rich in protein, iron
and zinc, and essential for children’s growth and development. It is best to choose
lean meat and skinless poultry to ensure children’s diets do not contain too much
fat.
Vegetarian and
vegan eating
practices
Some families follow
vegetarian eating practices.
Usually this means avoiding
animal products such as
meat, poultry and fish.
Many vegetarians still eat
some animal related
products such as eggs,
milk, cheese and yoghurt.It
is especially important that
vegetarians eat a variety of
legumes, nuts, seeds and
grain-based foods, to gain
the same nutrients that
meat, poultry and fish
would otherwise provide.

* Asses the significant

difference on the PAR-Q and MCS performance.
 According to Elizabeth Quinn, the PAR-Q is a simple self-screening tool that can
and should be used by anyone who is planning to start an exercise
program and make it stick. It is typically used by fitness trainers or coaches to
determine the safety or possible risk of exercising for an individual based on their
health history, and current symptoms and risk factors. It also can help a trainer
design an ideal exercise prescription for a client based on these results. The
questions on the PAR-Q aim to uncover heart, circulatory, balance, medication,
emotional, and joint problems that could make exercise difficult, or even dangerous
for some people. All the questions are designed to help uncover any potential health
risks associated with exercise. The most serious potential risk of intense exercise is
that of a heart attack or other sudden cardiac event in someone with undiagnosed
heart conditions. As useful as these questionnaires are, some underlying cardiac
issues, particularly those in young athletes, can only safely be diagnosed by more
invasive testing, including an electrocardiogram (ECG) and an echocardiogram. Still,
the simple questionnaire has a place in screening most adults for obvious exercise
safety risks.

According to Karl D. Gilligan, the Movement Compensation Screen (MCS) is a

clinical assessment tool that has been developed to assess an individual’s closed
kinetic chain flexibility, mobility and stability using sport-specific tasks. Subjects are
tested on three tests using bilateral, unilateral and jump landing environments.
The tests include:
1. MCS 1 – Overhead Squat (OHS)
2. MCS 2 – Single Leg Squat (SLS)
3. MCS 3 – Jump Landing Mechanics (JLM)
The three tests were chosen as they utilize the typical positions often seen in the
sport-specific environments and are thought to provide the foundation of more
complex athletic movements.