FEU SENIOR HIGH SCHOOL
Science Technology Engineering and Mathematics
Nicanor Reyes St. Sampaloc, Manila
Health Optimizing Physical Education 1
Flexibility and Cardio
Submitted by:
11 STEM 14 - Group 3
Timario, John Benedict
Santella, Evan Joidde
Pelobello, Hanna Ruhaine
Pataueg, Aleck Xander
Apino, Iya Jeyaizam De Guia
Alba, Jarred Matthew
Manalo, Randy Boy
Title of the Activity
**Note please use Century Gothic as font in writing the body of each part.
GOAL:
To be able to execute each exercise with the correct form and movement.
ROLE:
Fitness Instructor
AUDIENCE:
Teacher & Students
SITUATION:
Assume that you are a fitness instructor. You are to teach and demonstrate all the exercises you have
prepared for the class. Perform the exercise in correct form and movement.
PERFORMANCE:
• As a fitness instructor, you are asked to introduce, teach, and demonstrate Balance Training
exercises.
• You are expected to provide the instructions and explanations in a step-by-step process.
• Execute each exercise in correct form.
• Give proper feedback in correcting an individual’s movement.
PRODUCT:
Knowledge of executing and performing the basic movements and achieving the correct form.
Flexibility and Cardio Training Program Table
Exercise Movement Description Sets Repetition
Flexibility
Groin Drift With the leg positioned off the side maintaining an arch 2 8s
feet on the ground and then slowly drift into the groin
and drift out, try to get little bit deeper each time
maintaining an upright posture.
Legs Abductor With legs apart, knees straight and back straight slide 2 8s
hands forward.
Hip External Place left leg over right and bring right arm to the 2 8s
Rotators outside of left leg. Press left leg across body with right
elbow. Turn head over and look over left shoulder.
Groin Abductor Keep one straight and your toes pointing forward while 2 8s
bending the other leg and turning your toes out to the
side. Lower your groin towards the ground (like squats)
and rest your hands on your knees.
Cardio
High Knees Stand with your feet hip-width apart. Lift up your left 2 12s
knee to your chest. Switch to lift your right knee to your
chest. Continue the movement, alternating legs and
moving at a sprinting or running pace.
Lateral Shuffle tart on one end of a room and squat slightly. Shuffle 2 8
toward the other side of the room, with the feet meeting
together before shuffling out and forward again. Pick up
speed and increase the squat depth to increase the
exercise intensity.
Mountain Climbers Start in a push-up position with the right leg extended 2 10
backward and the left leg near the chest with the toes on
the ground. Keeping the hands on the ground and hips
level, quickly switch the positions of the legs. Continue
to alternate legs.
Burpees Start with the body in a pushup position. Push off the 2 6
balls of the feet to bring the knees into the chest and land
in a squat. Jump out of the squat, raising your hands in
the air before landing softly back into the squat. Place
the hands back on the floor underneath the shoulders.
Spring the legs back to return to the starting position.
Rubrics for Training Program
Criteria 5 pts 4 pts 3 pts 2 pts 1 pt.
Content The students
The students presented The students The students The students
presented 8 or more
(Completeness and 6-7 exercises presented 4-5 presented 2-3 presented only 1
exercises
appropriate of the appropriate for exercises appropriate exercises appropriate exercise appropriate
appropriate for
exercises) training Balance for training Balance for training Balance for training Balance
training Balance
None of the exercises
Some of the Only a few of the
Definition Most of the exercises are defined properly,
All the exercises are exercises are defined exercises are defined
(Appropriate defined properly.
are defined properly.
properly. properly.
but definition is
movement sequence) provided.
The students do not
The students are able display proper
Conventions The students are able to The students are able
The proposal always to execute only few execution in the
execute most exercise to some exercises in
(Proper spelling and observes proper
in proper form and proper form with few
exercise in proper entire exercise
grammar) conventions. form with a lot of activity.
minimal error. errors.
error.
Members:
Timario, John Benedict
Santella, Evan Joidde
Pelobello, Hanna Ruhaine
Pataueg, Aleck Xander
Apino, Iya Jeyaizam De Guia
Alba, Jarred Matthew
Manalo, Randy Boy
