Kick Combination Station A Fitness Circuit Presentation by Katrina and Emma

Overview:  Kick Combinations  Preparation  Levelling  Warm Up  Nutrition Facts  Data  Conclusion

The Station  Using 4 different kicks  For grades 4 and up  Designed to build leg and cardio-vascular strength  Can pull leg muscles and tendons if overdone  Self directed through diagrams on plaque  Is done without a partner or group  Requires the length of a leg away from other children

Preparation  Gym shorts, yoga pants  Hair tied back  Water  Food eaten  Good attitude!

Front Kick  The start position for this kick is to have one foot in front of the other  The next step is to bring the back leg up in front of you and kick as high and hard as you can  Bring that leg back behind you in the original stance  This kick works on your hamstrings

Back Kick  The starting position for this kick is one foot in front of the other  The next step is to twist your torso to face backwards  Lift your back leg  Kick your back leg out but keep your front leg in the same position  Then finish with your back leg in the original stance  This kick strengthens your quadriceps

Side Kick  Starting position is standing normally with your body rotated so that your right hip is in front  Tilt your body the opposite direction of where you’re kicking  Next life your right leg up and kick as high and hard as you can  This strengthens your hamstring and groin

Round (House) Kick  Start with one foot in front of the other  Take your back foot and swing it around  Swing it back around in your original position  Make sure that you stay balanced when kicking and don’t falter  This kick strengthens your hamstrings

Levelling  4 levels  Tiered from information gathered from each age and gender group  10 kicks for lowest (grades 4 and 5)  20 kicks for next tier (grades 5 and 6)  30 kicks for second highest tier (grade’s 6, 7 and 8)  40 kicks for highest tier (kids with exceptional athletic ability)  40+ is not recommended and can damage your legs

Warm Up  Stretching  You must stretch your hamstrings, quadriceps, calf muscles, groin muscles and lower back  We use static stretches  An optional stretch is jogging for 1 minute, which is a dynamic stretch  Warm Ups are also used as cool down’s  It is important not to strain your muscles too much in these stretches

Hamstrings  Hamstrings are one of the three thigh muscles or tendon’s that make up the back of your thigh  To stretch your hamstrings sit down and pull one foot to your inner thigh  Stretch your other leg out and touch it for 10 seconds

Quadriceps  These are large muscle groups located in the front of your thigh  They are also called the four headed muscle  To stretch this muscle hold your ankle and lift your leg so that your ankle is touching your body and your knee is bent  Hold this position for 10 seconds on each leg

Calf Muscle  This is the part of your leg behind your shin  The calf muscle is also known as the three headed muscle  To stretch this muscle use a partner to lean your hands against  Put on leg in front of the other and bend your front leg  Keep your back leg straight and keep on bending your front leg until you feel your calf stretching  Hold this position for 10 seconds

Groin Muscles  This is a muscle where your legs and torso are joined  To stretch this muscle do the butterfly stretch  This involves sitting down and bending your legs into your body horizontally  To stretch this muscle push down on your knees so that you feel a strain in your groin muscle

Lower Back  Lower Back muscles are situated around the spine allowing movement  To stretch your lower back sit down with your legs straight out in front of you  Cross one leg over the other so that it is bent  Twist your upper body so that your shoulder is touching your knee

Nutrition  Calories burned: calories burned a minute x 90 pounds (average weight of kids in school) = 67.5 total calories burned per minute x 10 minutes = 65 calories burned  265 calories before  Bring water bottle

Survey Results

More Data

Data Continues Grades Minutes of Exercise

Conclusion  This activity is very good for improving muscle strength in legs and flexibility  This station is self sustainable and does not require equipment or partners  Instructions are simple and easy to follow  This station is very fun but is very good for your body

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