slide1 l.
Download
Skip this Video
Loading SlideShow in 5 Seconds..
Fitness Stations PowerPoint Presentation
Download Presentation
Fitness Stations

Loading in 2 Seconds...

play fullscreen
1 / 56

Fitness Stations - PowerPoint PPT Presentation


  • 319 Views
  • Uploaded on

Fitness Stations Signs created by Pug Parris, Ed.D. McMurry University, Abilene, TX for use In fitness workouts Each station is designed for one minute of activity followed by 5-8 seconds to rotate to next activity. Neck & Shoulders

loader
I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
capcha
Download Presentation

PowerPoint Slideshow about 'Fitness Stations' - jaden


An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
slide1

Fitness Stations

Signs created by

Pug Parris, Ed.D.

McMurry University, Abilene, TX

for use

In fitness workouts

Each station is designed for one minute of activity followed by 5-8 seconds to rotate to next activity.

slide2

Neck & Shoulders

  • Reach one arm behind your back at waist and tilt head to opposite side.
  • Use opposite hand to apply gentle pressure.
  • Hold 10-20 seconds on each side.
slide3

Achilles Stretch

  • Hands against the wall. Press belly button forward.
  • Toes point straight ahead to wall.
  • Pull back heel downward.
  • Hold 10-20 seconds with each foot.

Press back heel to the floor!

slide4

Standing

Quads

  • Grasp one ankle with opposite hand.
  • Instead of pulling, attempt to straighten the held leg.
  • Keep head up and trunk straight.
  • Hold10-20 seconds on each side.
slide5

Back Stretch

  • Sit in chair with feet separated past shoulder width
  • Place arms to inside of thighs and bring chest down toward the floor.
  • Reach back as far as you can with arms.
slide6

Partner Assisted

Shoulder Stretch

B

A

  • You are A!
  • You grasp B’s arms by the wrists and slowly push upward.
  • Hold the position at shoulder height.
slide7

Partner Assisted

Shoulder Stretch

B

A

  • You are B!
  • Person A grasps your arms by the wrists and slowly pushes upward.
  • Hold the position at shoulder height.
slide8

Chest Stretch

With Chair

  • Kneel behind chair with both hands on the back
  • Gradually push your chest downward.
  • Hold without bouncing.
slide9

Psoas Stretch

  • Keep heel directly under knee of forward leg throughout stretch.
  • Lay rear knee down and press hip forward toward heel of front foot.
  • Hold for 10-20 with each leg.
slide10

Modified Cobra

  • Lie prone on the floor with fingertips under your chin.
  • Slowly press up creating an arch in your back.
  • Keep belly button on floor and relax all muscles from waist down.
slide11

Outer Hip

  • Place foot across knee and press knee outward.
  • For more stretch, pull thigh back to chest.
  • Keep head on floor
  • Hold for 10-20 with each leg.
slide12

Towel Assisted

Hamstring Stretch

  • Hook towel over instep of one foot.
  • Lay head back and gently try to straighten this leg.
  • Hold 10-20 seconds on each leg.
slide13

Trunk Rotation

  • Sit with one leg straight. Place other leg on the outside of straight knee.
  • Place opposite elbow on the outside of knee to rotate body. Keep chin up.
  • Hold 10-20 seconds on each side.
slide14

Lying

Hamstring

  • Gently raise one leg, holding behind knee.
  • Attempt to straighten the leg while applying gentle pressure.
  • Hold 10-20 seconds on each leg.
slide15

Back-Saver Stretch

  • Sit with one foot against the wall; hands are clasped behind back.
  • Press the heel downward, then relax.
  • Bend forward from hips, keeping lower back as straight as possible.
  • Repeat with other leg.

2

1

slide16

Take off shoes!

Watch

Sit & Reach!

slide17

Sit & Reach

  • Sit with butt, back, head against the wall. Feet on box.
  • Extend arms as if diving.
  • Gently press silver metal bar forward.
  • Hold the farthest point for 3 seconds.
slide18

Put shoes on.

Check your

S&R

results.

slide19

Play Z Ball

in the middle!

slide20

Outer Thigh

  • Put band around ankles & balance on the leg by wall.
  • Keep your outside leg straight and lift it until band is tight.
  • Gently “pulse” band for entire time.
slide21

Outer Thigh

with other leg.

  • Turn around!
  • Repeat with other leg!
slide22

Play Z Ball

in the middle!

slide23

Bicep Curls

  • Stand on center of tube, holding arms straight to thighs with palms out.
  • Slowly curl arms up to shoulders--palms to shoulders.
  • Lower very slowly back to thighs.
slide24

Hamstrings w/ Bands

  • Hook band around one ankle & arch of supporting foot.
  • Hold onto chair.
  • Raise foot until band is taut.
  • Keep knees together.
  • Slowly “pulse” banded foot back toward buttocks.
slide25

Hamstrings w/ Bands

on Other Foot

  • Change band to other foot.
  • Continue with hamstring curls.
slide26

Right Tricep Extension

  • Right foot stands firmly on lower 1/3 of tube, holding tube in right hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.)
  • Slowly straighten right arm to overhead position.
  • Very slowly return to start. Repeat.
slide27

Left Tricep Extension

  • Stand firmly on lower 1/3 of tube with left foot, holding tube in left hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.)
  • Slowly straighten left arm to overhead position.
  • Very slowly return to start. Repeat.
slide28

Play Catch Disc

in the middle!

slide29

Start standing tall with feet together.

  • Take a step forward with the right foot, touching left knee to floor.
  • Knees should be bent only to a 90-degree angle. Keep knee over the heel!
  • Return to starting position and alternate legs for the duration.

Alternate

Kneel

slide30

Lie on back with bent knees and knees tucked to chest, arms at sides.

  • Using abdominals, raise hips off the floor.
  • Knees do not go past shoulders as you repeat and repeat.

Reverse

Curls

slide31

Foot Flexion

with Tubes

  • Put band around tops of feet, then pull handles through on insides of feet.
  • Hold band tight and slowly plantar flex and dorsi flex the feet.
slide32

Inner Thigh

  • Lay on side with top foot on chair.
  • Raise lower leg to join top leg.
  • Return lower leg to floor.
  • Do 15-20 on each side.
slide33

Seated

Rows

  • Extend legs out on the floor with dynaband under arches.
  • Bend elbows to pull hands up to chest level.
  • Slowly return to starting position.
slide34

Play Catch Disc

in the middle!

slide35

Overhead Press

with Lunges

step forward!

  • Hold bar at chin level.
  • Step forward on right foot, extend arms overhead.
  • Slowly return to starting position.
  • Repeat for duration, alternating legs.
slide36

Hula

Hoop

slide37

Obliques

  • Tuck chin to chest and raise shoulders from floor. This is starting position.
  • Extend both arms to one side and raise shoulders 4-6 inches.
  • Return to starting position.
  • Alternate side to side.
slide38

Squats with

Tricep Extensions

  • Hold tube behind head with palms to front.
  • As you bend knees, extend arms to sides.
  • As you stand up, slowly bring arms back to starting position.
slide39

Try to

Yo-Yo!

slide40

V-Ball

  • Lie flat with ball between ankles.
  • Raise legs straight overhead. Bring both hands up to hold ball.
  • Lay down flat again, but take ball to floor behind head.
  • Raise legs and arms up again and place ball between ankles.
  • Lower feet/arms to floor.
  • Repeat. Repeat. Repeat.
slide41

Boxer!

  • Put boxer band behind back and under arms.
  • Show us your punches!
  • Don’t forget footwork.
slide42

Dance

to the music!

slide43

Walk

briskly

slide44

Step &

knee lift.

  • Up with foot in middle of box.
  • Lift Knee of opposite leg.
  • Down with one foot.
  • Down with the other foot.
  • Alternate lead legs.
slide45

Jog

in place

slide46

Jump

Rope

slide47

Walk

briskly

slide48

Step &

knee lift.

  • Up with foot in middle of box.
  • Lift Knee of opposite leg.
  • Down with one foot.
  • Down with the other foot.
  • Alternate lead legs.
slide49

Jog

in place

slide50

Jump

Rope

slide51

Monitor Heart Rate.

  • Hold bar with both hands, lightly gripping the gold bands.
  • Continue walking for the duration.
  • After :30-:45, look at your rate.
slide52

Hula

Hoop

leg curl
Leg Curl
  • Lie on the floor with your legs outstretched and your feet and calves on the ball. Place your hands on the floor by your side.
  • Press your heels down firmly into the ball, bend your knees and roll the ball in toward your buttocks untill your feet are flat on the ball.
  • Pause and slowly return to start

1.

2.

hip extension
Hip Extension

1.

  • Lie with your back on the floor, arms by your side and your knees bent on top of the ball.
  • Lift your hips off the floor until your back is straight. Pause and return to the start.
  • Use your arms to assist in balance. Do not arch your back

2.

heel raises
Heel Raises

1.

  • Sit on the top of the ball with feet flat on the floor, hips width apart.
  • Lean your torso forward with your elbows on our knees and lift your ankles while lifting your heels as high as you can. Pause and lower.
  • Keep your weight forward and evenly distributed across the balls of your feet.

2.

slide56

Slow Twist

  • Stand with “soft knees”
  • Hold ball horizontally at chest.
  • Slowly twist ball from one side to the other.