70 Lloyd Road, Ho-Ho-Kus, NJ 07423

Happy Summertime!  

Fitness Unit

Fitness Exercises


Dynamic Stretches


Upper Body

Lower Body

Quadriceps Stretch





Russian Twists

Wide Push-Ups

Ninja Squats

Knee hugs

Flutter Kicks

Diamond Push-Ups

Squat Jumps

High knees

Single Leg Lifts

Staggered Push-ups

Super Jumps

Glute Kicks


Leg Lift Push-Ups

Single Leg Lunges


Bicycle Crunches

Mountain Climbers

Lunge Jumps

Side Shuffle


Everest Climbers

One-Leg Lunge Jump



Push-Up Jacks

Side Lunges

Zen Gardens

Windshield Wipers


Side Sliders


Side Crunches

Shoulder Touches

Calf Raises

Walking Lunges


Tabletop Push-ups

Hip Raises

Walk on Toes

Scissor Legs


Star Jumps

Walk on Heels

Scissor Crunches

Side Press



Five Fitnessgram tests

  1. PACER - Cardio-respiratory Endurance
  2. Push-ups - Muscular Strength
  3. Curl-ups/Sit-ups - Muscular Endurance
  4. Sit and Reach Right then Left - Flexibility
  5. Body Mass Index - Height and weight

Presidential tests:

  1. One Mile Run
  2. Push-ups/Pull-ups
  3. Sit-ups
  4. Shuttle Run
  5. Sit and Reach both legs.

Fitness Concepts

Health Related Fitness Components

  • Cardio-respiratory Endurance (Cardiovascular Endurance)

    • The ability of the heart and lungs to supply oxygen to the muscles during long periods of physical activity.

  • Muscular Strength

    • The ability of the muscles to push or pull with their total force.

  • Muscular Endurance

    • The ability of the muscles to repeat a movement many times or hold a position without stopping to rest.

  • Flexibility

    • The bodies ability to bend, reach, and stretch the muscles and joints through a full range of motion.

  • Body Composition

    • What the body is made of; muscles, bones, organs, fat.

    • Uses height and weight in formula 

Skill Related Fitness Components

  • Agility

    • To change the position of your body quickly and to control your body’s movements.

  • Balance

    • To keep an upright posture while standing still or moving.

  • Coordination

    • To use your senses together with your body parts; or to use two or more body parts together.

  • Power

    • To move strength quickly

  • Reaction Time

    • To react or respond quickly to what you hear, see, or feel.

  • Speed

    • To perform a movement or cover a distance in a short period of time.

FITT Principle:

Frequency = How often you exercise

Intensity = How hard you exercise

Time = How long you exercise

Type = What kind of exercise you do

Cardio-respiratory example :

F = 3-5 times a week

I = Target Heart Rate or (Fast, Slow) or (sprinting, jogging, mile pace)

T = 20 minutes or more

T = Aerobic Activities (Running, cycling, swimming, etc.)

Muscular Endurance example:

          F = 2-4 times per week

I = moderate/vigorous

T = 9 or more repetitions or 30 seconds or more

T = Sit-ups or plank. (Exercise that fits the Time category above)

Muscular Strength example:

          F = 2-4 times per week

I = moderate/vigorous

          T = 8 or less repetitions

T = Pull-ups or pull ups (Exercise that fits the Time category above)

Flexibility example:

          F = daily recommended

I = mild pull, never pain

          T = 10 seconds or more

T = Sit & Reach, trunk lift, dynamic stretches

Daily stretching exercises and dynamic warm-up:

  • Monsters - hamstrings (back of thigh)
  • Quads - quadriceps muscles (front of thigh)
  • Knee hugs - hamstrings (back of thigh)
  • High knees - hamstrings and hip flexors
  • Glute kick - quadricep stretch and hip flexors
  • Walking on toes - calf muscles
  • walking on heels - shins and hamstrings
  • Cranes - hamstrings (back of thigh)
  • Side shuffle
  • Carioka
  • Marios
  • Backward run