Queen’s College

Jasiah Langhorne Grade 10 B

Physical Education 27th November,2022

Exercise name Types of exercises Targeted muscle Purpose of the

exercise
Squat Body Resistance Gluteus maximus, The movement
minimus, medius, strengthens your
quadriceps. Hamstrings, tendons, bones,
adductor, hip flexors, and ligaments
calves around the leg
muscles.
Jumping Jacks Plyometric Calves, Quadriceps and Jumping Jacks
Shoulders improve mobility,
increase hip
strength and
improve
coordination.

Jumping squats Plyometric Glutes, Quadriceps, Jump

Hips, Hamstrings squats increase
your explosive
power, improve
upper and lower
body strength
Walking lunges Bodyweight Quadriceps, Glutes, Walking lunges
Hamstring, Calves, can help increase
Abdominals, Hips your range of
motion and loosen
up your hips and
hamstrings.
High Knees Cardiovascular Quadriceps. Hamstrings, Helping improve
Glutes, Calves, Hip muscular
flexors endurance,
balance, and
coordination in
these muscles.
Push ups Compound Bodyweight Triceps, Pectoral Push-ups target
muscles, shoulders multiple muscle
groups. They
increase upper-
 body strength, are
good for your core.

Wide arm push Upper Bodyweight Pectoralis, Anterior This pushup

ups deltoid, Tricep variation can also
help build your
core strength, and
it may help protect
your back, too.
Sit ups Strength Training Rectus abdominus, Hip Better balance and
flexors, Transverse stability. Increased
abdominus, Internal and flexibility and
External obliques improved posture

Plank Strength Training Rectus abdominis, Planking exercise

obliques, and transverse improves your
abdominis body posture by
strengthening your
back, neck, chest,
shoulder and
abdominal
muscles.
Bicep Curls Strength Training, Biceps, Brachii, Bicep curls build
Brachialis,Brachioradialis strength in the
upper arm, train
shoulder to be
more stable and
teaches the
practitioner's core
to engage.
Hurdles Plyometric Hip flexors, Quadriceps, Increase a runner's
Hamstrings, Gluteus and strength, flexibility,
abdominal muscles. balance and
conditioning.
Deadlift Strength Training Hamstrings, Glutes, Improve bone
Back, Hips, Core, mineral density.
Trapezius. Activate your core
and boost your
metabolism.

Barbell squat Compound Strength Hamstrings, Glutes, and Strengthens the

exercise Lower back muscles. muscles of your
lower body. Boosts
athletic ability and
strength
Leg raises Strength Training Iliopsoas (the anterior Leg lifts or leg
hip flexors). raises work the
core as well as the
hips and low back
and can improve
overall strength
Thrusters Compound exercise Glutes, Quadriceps, Thrusters help
Hamstrings, core improve
muscles, Back muscles, coordination,
Triceps, shoulders. muscular
endurance, and
balance.