10 PHYSICAL FITNESS STUNTS

Skills related to physical fitness include :balance ,power ,agility ,reaction time ,speed  ,coordination ,flexibility , strength  to mention a few . Here are some  physical fitness stunts  that help in improving these physical fitness skills :

1)STRENGTH                                                                             

Push –up   - Lie face down on the floor .Place the hands under the shoulders .Keep the legs and body straight ,press off the floor until the arms are fully extended .Women repeat once ;men ;three times.

2)FLEXIBILITY

Back saver  toe touch –Sit on the floor with one foot against a wall .Bend the other knee .Bend forward at the hips .After three warm –up trials ,reach forward and touch your closed  fists to the wall .Bend forward slowly ,do not bounce .Repeat with the other leg straight .Pass if fists touch the wall with each leg straight .

3)COORDINATION

Paper ball bounce  - Wad up a sheet of notebook paper into  a ball .Bounce the ball back and forth between the right and left hands .Keep the hands open and palms up .Bounce the ball three times with each hand (six times total ),alternating hands for each bounce .

4)SPEED

Double heel click  -With the feet apart jump up and tap the heels together twice  before you hit the ground .You should land with your feet at least 3 inches apart .

5)BALANCE

One –foot balance   - Stand on one foot ;press up so that the weight is on the ball of the foot with the heel off the floor .Hold the hands and the other leg straight out  in front for 10 seconds .

6)POWER

Standing long jump –Stand with the toes behind  a line using no run or hot step ,jump as far as possible .Men j should jump 6 inches above their height and women should jump their height only .

7)AGILITY

Paper ball pickup –Place two wadded paper balls on the floor 5 feet away .Run , pick up the first ball , and return both feet behind the straight line .Repeat with the second ball .Finish in 5 minutes .

8)REACTION TIME

Paper drop –Have a partner hold a sheet of notebook paper so that the side edge is between your thumb and index finger ,about the width of your hand from the top of the page .When your partner drops the paper , catch it before it slips through  the thumb and finger .Do not lower your hand to catch the paper .

9)CARDIOVASCULAR FITNESS

Run in place – Run pace for one –and – a half minutes ,at 120 steps per minute .Rest for 1 minute and count the heart rate for 30 seconds .

10)MUSCULAR ENDURANCE

Side leg raise –Lie on the floor on your side .Lift your leg up to the side of the body until your feet are 24-36 inches apart .Keep the knee and pelvis facing forward .Do not rotate so that the knees face the ceiling .Perform 10 with each leg

These 10 physical fitness stunts help in improving physical fitness  for all ages and gender