Pull-Ups:
Using the Pull-Up bars, the students use this exercise to work on the upper body. The Muscles being used during Pull-Ups include the Biceps, the muscles in the forearms as well as many upper back muscles. This year, with the addition of a Pull-Up “assistance band”, which lowers the resistance the students are pulling up, most students have been learning the proper technique and improving on their upper body strength.
Squats:
Squats are one of the best exercises to do without weights. Squats are also important to do since it is an exercise that a lot of students don’t realize they do throughout the day. Getting in and out of a low car, picking something up... these type of daily movements are all done with the same muscles the body uses during the exercise. The muscles being used consist of the Quads, Hamstrings, Gluteus Maximus, muscles of the Lower Back, both the front and back of the Calf muscles and even muscles in the feet. With the addition of dumbbells, kettle bells, and the weight bars, the students can work their muscles out even more doing different types of movements while squatting.
Lunges:
Lunging is a calisthenic exercise that can also be classified as a resistance training exercise. Lunges allow you to elevate your heart rate while also targeting several muscle groups at once. Lunges are a lower-body exercise that target several muscle groups at once. The glute muscles located in your hips and backside, along with the hamstrings and quadriceps in your upper leg are the primary muscles used during a lunge. The calf muscles in your lower legs, your abdominal muscles and your back muscles are also used to stabilize this exercise. Lunges can be modified very easily. The most basic modifications would be stepping backwards instead of forward, or even just holding onto dumbbells as you lunge. A more vigorous lunge would be a jumping lunge, exploding up from the lunge position adding more work to the muscles.
Crunches & Leg Lifts:
These two types of exercises are our main Ab exercises. For the Crunches, we use the traditional Crunch and Sit-up techniques. For the younger students, the goal is for them to be able to just raise their shoulder blades off the floor, while the older students, the goal is for them to get as close to their knees as possible. The ability to keep the upper body straight during the exercise ensures that only the Abs are being worked out and their is no other chance for the body to be hurt. Leg Lifts while laying on either the belly or the back are great for the Abs. To keeps the legs straight for an entire workout in this position, the Abs do a lot more than any person would think. Just a 10 second interval alone and any athlete can feel the “burn”. The legs lift have many modifications. You can change the height of the lift (feet 6 inches above the floor) or even have them do a movement (flutter kicks, feet maintaining a 6 inch height).
Push Ups:
The chest muscles are the focus of the standard push-up. Along with the Chest muscles, the Triceps, located opposite of the Biceps on the arm, and the Deltoids, located at the shoulder, do a lot of work as well. Students can do either the standard push up or a modified push up, where their knees are on the ground. To be sure that the push ups are actually working the proper areas out, it is important to keep the back straight and allow the arms to do all the work. Once again, like many of the other exercises, improper techniques can lead to injury, so it is important to keep an eye on the students to be sure they are doing them correctly.
Step Ups:
Much like the lunges and squats, the Step Ups are an exercise the students do that is a movement the body does daily. It is just the same repetition as walking up and down the steps of any house, school or any other building with stairs. The step ups are usually higher than a normal step though, creating more work for the legs to do. The Calf muscles, Quads and Hamstrings.
Weighted Bars and Kettle Bells:
The weighted bars is a new addition to the Country School Phys. Ed. Department. With the options of 8, 10 and 12 pounds, the students can decide which weight is best for them. Using the Bars, students can work their arms, core and legs with multiple types of exercises. Provided with the bars were posters which give images that describe and show how to properly execute each exercise shown. The Kettle Bells also add to an exercise experience. The Kettle Bells allow for the students to modify any regular exercise with the addition of a weight with a handle. There are specific exercises the students perform with the kettle bells, ranging from arms exercises to core and lower body as well.