The vocabulary is the same for all the balance exercises and should be reinforced in each lesson.
Benefits of these seated balance exercises include engaging and strengthening the following muscles:
- Quadriceps (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius)
- Abdominals (rectus abdominis, obliquus abdominis externus and internus, transversus abdominis)
- Latissimus dorsi
- Tensor fascia lata
- Erector spinae
K-2: Perform One-Foot Lift, perform March, and introduce Static Leg Lift 1.
3-5: Add Static Leg Lift 2. With the time allotments for physical education classes, there is likely not enough time to progress to the dynamic movements, although there are many students of this age who could perform them.
6-12: All the seated balances are appropriate. Keep in mind the wide range of fitness of these students. Be sure to present the exercises in a progression, and emphasize practicing at the level of capability. Build strength so that the exercises can be practiced with correct form to prevent strain.
The assessment forms for these exercises appear as full-size forms for easy printing on the bound-in CD-ROM at the back of this book.