Key Process A Assessment
Task: Complete the tables with examples of specific exercises. Useful website: - www.brianmac.co.uk (Google- circuit training exercises
and circuit training exercises and programs)
Arm Specific
Bicep Curls
Technique
Standing with a dumbbell in each hand and arms
extended. With palms uppermost, curl the
dumbbells to the shoulder in a smooth action.
Muscle group /
area of the body
Biceps – upper arm
Purpose
To increase
muscular strength
Measured by
Sets & reps
Torso Specific
Sit Ups
Technique
Lie on the floor with knees bent. Perform sit-ups
with hands on the sides of the head or folded
across chest.
Muscle group /
area of the body
abdominals
Purpose
To increase
muscular strength
Measured by
Sets & reps
Leg Specific
Technique
Astride Jumps
Stand with legs astride a bench. Jump up onto the
bench and immediately jump back to astride
position.
Muscle group /
area of the body
Quadriceps
Purpose
To increase
muscular power
Measured by
Sets & reps
Whole Body
Shuttle Runs
Technique
Run between two markers approx. 20m apart.
Maintain a steady pace and rhythm
Muscle group /
area of the body
Cardiovascular
system
Purpose
To improve
stamina/endurance
Measured by
Time
Combination
exercises
Squats to shoulder
press
Technique
Stand with your feet shoulder width apart and
your hands supporting the dumbbells in front of
your shoulders. Squat down, then rise from the
squat position while pressing the dumbbells
overhead simultaneously. Both arms and legs
should reach full extension at the same time then
repeat the squat whilst lowering the dumbbells.
Muscle group /
area of the body
Torso, quadriceps,
deltoids.
Purpose
Measured by
To improve muscular Sets & reps
power