CITY COLLEGE OF DAVAO

Km. 10 Catalunan Pequeño, Davao City

A Coursepack in
PATH-Fit 2
Exercise-based Fitness Activities

Written by:
Geronimo Jr. B. Hilario, MAEd

2024 Edition
Disclaimer: This course pack is owned by the City College of Davao. No
part of this course pack may be reproduced, photocopied, transmitted in
any form or by any means without a written consent from the City College
of Davao Administrators. All rights reserved.

ii
 Table of Content

Cover Page i

Table of Contents iii

Course Description iv

Course Outcomes iv

Grading System iv

School Vision, Mission, Values, and Goals v

Physical Activity Readiness Questionnaire (PAR-Q) vi

Physical Activity Overview vii

Guidelines for Healthy Eating viii

Lesson 1. Health-Related Physical Fitness Assessment 1

Lesson 2. HIIT Exercise 8

Lesson 3. Core Stability Exercises 16

Lesson 4. Muscular Strength and Endurance Training 30

Lesson 5. Flexibility and Mobility Exercises 40

iii
 Physical Activities Toward Health and Fitness 2

Course Description
This course builds on the foundation of motor skills achieved through core
training. It will provide experiences in a variety of exercise programs for the purpose
of maintaining and enhancing cardiorespiratory and musculoskeletal fitness (i.e., core
stability, muscle strength, endurance, and power). It includes speed and agility training
with a focus on body coordination and balance. In conjunction with fitness and wellness
concepts, exercise and healthy eating principles, learners will be able to enhance their
fitness through goal setting and application of the exercise principles (Frequency,
intensity, time, type, progression and volume); adapt their movement competencies to
independent physical activity (PA) pursuits and periodically evaluate their PA and
eating patterns to monitor their progress and achievement of personal fitness and dietary
goals.. (CMO No. 39 Series of 2021)

Course Outcomes
Upon completion of this course, you are expected to be able to do the following:
1. Demonstrate understanding of the concept of PATH Fit 2, the overview and its
nature, exercise, and body mechanics.
2. Apply the basic principles of exercise and perform with accuracy the Cardio
HIIT, Core Stability, Muscular Strength Exercises as well as the Flexibility
Exercises.
3. Design exercise plan that suits their individual fitness level and interest.

Grading System
The final grade in this course will be composed of the following items and their
weights in the final grade computation:

Grade Source (Score

Percentage of Final Grade
or Rubric Grade)
Written Tasks 35%
Performance 35%
Assessment
Examination 30%
Total 100%
Passing Grade (Performance & Written Task at Zero based while Examination at based
60) = 75%

iv
 School Vision, Mission, Values, and Goals
Vision
The City College of Davao envisions to become the leading local college in the
Philippines in providing quality education for all.

Mission
The City College of Davao produces diverse and globally competent graduates
responsive to the needs of industries and communities in order to contribute to the
advancement and development of Davao City and the world.

Core Values
Diversity
Accountability
Values Oriented
Academic Excellence
Organizational Innovation

Institutional Goals
1. Ensuring quality programs and academic standards.
2. Creating and sustaining the culture of research.
3. Developing Community engagement, partnership, and linkages.
4. Promoting institutional initiatives to support students’ welfare and other
academic services.
5. Nurturing and strengthening good educational governance leadership and
management.

Institutional Graduate Attributes

1. Leadership-Oriented - Possesses leadership qualities such as the ability to
inspire and influence others, strategic thinking, decision-making, effective
communication, and the ability to lead by example.
2. Inquisitive - Possess strong critical thinking skills, as they are able to analyze
information, identify gaps in their knowledge, and generate new insights and
perspective.
3. Community-responsive - Possesses empathy, compassion, and actively seek
out opportunities to contribute to the well-being of those around them.
4. Service-driven - Possesses commitment to serving others with willing to work
tirelessly to make a positive difference in the lives of those around them.

v
 5. Creative Thinker - Possesses a natural curiosity and are not bound by
traditional ways of thinking or doing things, often challenging assumptions
and seeking out novel solutions.

Physical Activity Readiness Questionnaire (PAR-Q)

The PAR-Q is traditionally used by coaches, physicians, PE teachers to assess
one’s capabilities to do physical activities, and to prepare the body to move to help you
achieve your desire fitness goals. Moreover, this will serve as a guide for the fitness
practitioners to know your skills to determine the possible risk that you will do
throughout the session. It will give your coach or teacher an idea on what exercises suits
for you (Quinn, 2021).
You may download the PAR-Q form through this link:
https://tinyurl.com/nuvxdh78 or by scanning the QR code below.

vi
 Physical Activity Overview
Physical activity often describes as any form of movement, including activities
involving small to larger skeletal muscle groups in the human system.
Types of Physical Activity
a) Aerobic – this activity requires more oxygen from light to moderate vigorous
physical activity. This promotes and increase cardiovascular fitness and other
health-related benefits (e.g., forms in dancing).
b) Anaerobic – this activity is intense in terms of physical activity. Unlike aerobic
exercise, anaerobic requires less oxygen in take in breakdown of the energy sources
in the body.
c) Lifestyle – this activity is always done by all or typically performed on a routine
basis (e.g., running, walking, cleaning the house). This can be performed in a light
to moderate intensity which also help improving our fitness and health.
d) Recreational – any form of play with structured or unstructured rules for the
purpose of recreation or fun. This is usually administered in team buildings to build
unity, teamwork, and connection with one another.
e) Sports – this activity involves structured rules to follow and can also be played in
a competitive or recreational game. This includes larger skeletal muscle groups to
coordinate and is moderate to vigorous intensity level. Sports is a good physical
activity for managing or maintaining good fitness.
In doing physical activity alone does not guarantee you in achieving your desire
fitness, you need to plan for your diet and have a tract of your physical activity
engagements. Thus, fitness and health should be together in achieving your desire
fitness goal.
In the United States of America, the people should get at least 150 minutes light to
moderate of engagement in physical activity per day to avoid diseases like cancer and
diabetes, or 75 minutes of physical activity but in vigorous intensity level (Gomez et
al., 2021). Moreover ElSayed et al. (2023) suggested that to prolong the quality life of
a person, one must do physical activity everyday with balance diet and tracking to
avoid obesity and lifestyle diseases like diabetes, cancer, high blood pressure etc.
Furthermore, the World Health Organization (2022) stressed that an adult aged 18-64
years shall perform at least 150-300 minutes of physical activity daily in light to
moderate intensity or at least 75-150 minutes of vigorous intensity to promote holistic
development as a person. This implies that physical activity plays a vital role to prolong
quality life and cherish it.
Exercise
Exercise is a planned activity, repetitive, and varied under physical activity.
Exercises can be aerobic or anerobic exercises. When doing exercises, you must plan it
out well or consult a practitioner or physician first to know your limits and to be aware
of the effects or benefits in the human body.
According to Wang et al. (2022), exercise is beneficial not only to the physical
aspect of a person. Young adult who are suffering from stressed and depressed likely

vii
to have a low self-esteem and affects their retention in classes. Physical activity through
planned activities is significantly reduced students’ stress and depress levels. One of
the best ways to reduce bad level of stress is to engage in aerobic exercises which is the
highlighted form of exercise that can treat such problems.
Fitness
People of all ages can benefit from engaging in physical activity. Fitness is a
state in which individuals’ health traits and habits improve the quality of their lives.
Physical exercise helps people achieve fitness.
As study conducted by Saeterbakken et al. (2022), fitness through trunk muscle
training is the primary training to build endurance and strength. The role of fitness is to
ensure to achieve health and skill-related skills. The result shows that doing fitness
exercises has significant positive effect in the body. With varied sessions of fitness
training and planning ensures holistic development.

Guidelines for Healthy Eating

A fitness and wellness course will educate you how to live—how to genuinely
enjoy life to its fullest—in contrast to most individuals who attend college to learn how
to make a living. Some individuals believe that success is determined by one's ability
to generate income. You will not benefit from having a decent income unless you also
have a healthy lifestyle that allows you to appreciate it.
Here are some guidelines for healthy eating:
• Conduct nutritional assessments and abide by the advice of the
nutritionist or practitioners for a sufficient diet.
• Plan for your health and skill-related fitness program for the right
amount of diet intake.
• Eat a variety of vegetables, especially dark green, red, and orange
vegetables (3 or more servings a day).
• Reduce intake of saturated fats and trans-fats (such as partially
hydrogenated oil) as much as possible.
• Limit or completely stop drinking sodas and other beverages with added
sugar, which are heavy in calories and lack many or all nutrients.
• Reduce your sodium or salt consumption each day. decrease to a
maximum of 1,500 mg. if you have chronic renal disease, high blood
pressure, diabetes, or if you are older than 50.

viii
References

CMO No. 39 Series of 2021

ElSayed N, Aleppo G, & Aroda V. (2023). American Diabetes Association. 5.

Facilitating positive health behaviors and wellbeing to improve health
outcomes: Standards of Care in Diabetes—2023. Diabetes Care; 46(Suppl.
1):S68–S96 http://eparmedx.com/wp-content/uploads/2022/12/ParQ-Plus-Jan-
2023-Image-File.pdf

Gomez, E., Nephew, L., Vuppalanchi, R., Gawrieh, S., Mladenovic, A., Pike, F.,
Samala, N., & Chalasani, N. (2021). High-quality diet, physical activity, and
college education are associated with low risk of NAFLD among the US
population. American Association for the Study of Liver Disease.
https://doi.org/10.1002/hep.32207

Quinn, E. (2021). Take the physical activity readiness questionnaire (PAR-Q).

Retrieved from https://www.verywellfit.com/physical-activity-readiness-
questionnaire-
3120277#:~:text=The%20PAR%2DQ%20is%20a,exercise%20prescription%2
0for%20a%20client.

Saeterbakken, A., Stien, N., Andersen, V. (2022). The effects of trunk muscle training
on physical fitness and sport-specific performance in young and adult athletes:
A Systematic Review and Meta-Analysis. Sports Med 52, 1599–1622 (2022).
https://doi.org/10.1007/s40279-021-01637-0

Vilar-Gomez, E., Nephew, L. D., Vuppalanchi, R., Gawrieh, S., Mladenovic, A., Pike,
F., Samala, N., & Chalasani, N. (2021). High quality diet, physical activity and
college education are associated with low risk of NAFLD among the U.S.
population. Hepatology. https://doi.org/10.1002/hep.32207

Wang, X., Cai, Z., Jiang, W., Fang, Y., Sun, W., & Wang, X. (2022). Systematic review
and meta-analysis of the effects of exercise on depression in adolescents. Child
and Adolescent Psychiatry and Mental Health 16, 16.
https://doi.org/10.1186/s13034-022-00453-2

World Health Organization (2022). Physical activity. Retrieved from

https://www.who.int/news-room/fact-sheets/detail/physical-activity

ix
 Lesson 1
Health-Related Physical Fitness Assessment

I. Intended Learning Outcomes

At the end of the lesson, you are expected to:
a) perform different fitness assessment to determine one’s current health and
fitness level;
b) follow safety precautions in the execution of fitness tests; and
c) appreciate the importance of learning one’s fitness level planning for personal
fitness and dietary goal.

II. Introduction
In this lesson you will test your fundamental skills and measure your body mass
index to see if there are improvements and to know your limitations. Physical fitness
assessment is a systematic evaluation of an individual's overall health and physical
capabilities. It involves measuring various aspects of fitness, such as cardiovascular
endurance, muscular strength, flexibility, and body composition. The purpose of a
fitness assessment is to provide a baseline understanding of an individual's current
fitness level, identify areas for improvement, and design personalized exercise
programs. These assessments often include measurements, tests, and evaluations
performed by fitness professionals, utilizing tools like heart rate monitors, body fat
calipers, and standardized fitness tests. Regular fitness assessments are crucial for
tracking progress, setting realistic goals, and promoting overall well-being.

III. Learning Process

A. Activity: Copy Cut!

Ø Look at the pictures below and try to copy the activity and pose.
Ø Try to identify each activity and discuss to the class how it works and
its benefits.

1
 B. Analysis: Write your answers on the space provided.

1. How are these activities help you improve your fitness?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

2. Will you incorporate these exercises to your fitness plan?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

C. Abstraction

Physical fitness refers to your body systems’ capacity to function effectively

together to allow you to be healthy and perform daily living activities. Being physically
fit means completing everyday tasks with the minimum possible effort. A fit person can
do schoolwork, do duties at home, and have enough time to enjoy sports and other
leisure activities.
According to the MIT Medical Center for Health Promotion and Wellness,
“physical fitness is to the human body what fine-tuning is to an engine. It enables us to
perform up to our potential. Fitness can be described as a condition that helps us look,
feel, and do our best. Physical fitness involves the performance of the heart and lungs
and the muscles of the body. And, since what we do with our bodies also affects what
we can do with our minds, fitness influence on some degree qualities such as mental
alertness and emotional stability.”
Health-related physical fitness assessments are evaluations designed to measure
various components of an individual's physical fitness that are associated with overall
health and well-being. These assessments provide valuable information about a person's
current fitness level and can be used to tailor exercise programs, set fitness goals, and
monitor progress over time.

The Eleven (11) Components of Physical Fitness

It is easier to understand physical fitness by analyzing its components or parts.

Health-related fitness programs that are prescribed to improve the general health of the
individual. The five components of physical fitness related to health include:

______ 1. Cardiorespiratory endurance;

______ 2. Muscular endurance;
______ 3. Muscular strength;
______ 4. Body composition; and
______ 5. Flexibility.

Can you match each of the above-mentioned health-related fitness terms with
their correct definitions provided below? Choose the letter of the best answer and then
write your answer in the space provided before each health-related fitness term.
A. The fat and nonfat components of the human body, which are important in
assessing recommended body weight.

2
 B. The ability of a joint to move freely through its fully range of motion.
C. The lungs, heart, and blood vessels capacity to supply the cells with enough
quantities of oxygen to meet the demands of sustained physical exercise.
D. The ability of a muscle to exert maximum force against resistance.
E. The capacity of the muscle to exercise force continuously over time.

Health-related fitness standards are the lowest fitness requirement for keeping good
health, reducing the risk of chronic illness, and decreasing muscular-skeletal injuries.

In contrast, skill-related fitness are fitness programs that are used to improve athletic
ability. Skill-related fitness components consist of:

______ 1. Agility
______ 2. Balance
______ 3. Coordination
______ 4. Power
______ 5. Reaction Time
______ 6. Speed

Can you also match each of the skill-related fitness terms with their correct
definitions given below? Choose the letter of the best answer.
A. The capacity to apply full power in as short time as possible.
B. The capacity to move and change the body’s direction and position while under
control rapidly and efficiently.
C. The capacity to move rapidly across the ground or grab or throw the legs and
arms instantly.
D. The ability to control two or more body parts effectively and efficiently.
E. The ability to respond rapidly to stimuli.
F. The power to stand upright or remain in control of body movements, whether
stable or moving.

Principles of Training

The principles of training are a set of guidelines and concepts that help
individuals, athletes, and fitness professionals design effective and efficient exercise
programs. These principles provide a framework for planning and implementing
training routines to maximize performance improvements while minimizing the risk of
injury.
The following are the key principles to keep in mind while creating a fitness
program:

1. Specificity Training should be specific to the fitness goals or activities an

individual wants to improve. The principle of specificity emphasizes
that adaptations to exercise are highly specific to the type of training
performed.
2. Overload Only by training more than usual can fitness be enhanced. You must
exert considerable effort.
3. Progression Start slowly and then gradually increase the amount of exercise you
perform, while maintaining overloading.

3
 4. Reversibility The gains achieved through training can be lost if the training
stimulus is removed or reduced. This principle underscores the
importance of maintaining a consistent training routine to prevent
detraining effects.
5. Variety Incorporating a variety of exercises and activities helps prevent
boredom, reduces the risk of overuse injuries, and ensures a more
balanced development of different muscle groups and fitness
components.

FITT Principle

The FITT principle is a set of guidelines used to design and manipulate the
various components of a fitness program. The acronym "FITT" stands for Frequency,
Intensity, Time, and Type, and these components are essential for creating a well-
rounded and effective exercise routine.
Use the FITT principle to add detail to your fitness program planning:

1. Frequency Decide how often you would like to train

2. Intensity Choose how hard you want to work out.
3. Time Choose how long you will train.
4. Type Choose which training techniques to employ.

Remember, safety should always be a priority, and if in doubt, seek guidance

from fitness professionals or healthcare providers. Regular physical activity is essential
for health, but it is equally important to approach it with a focus on safety and injury
prevention.
Sample FITT Program

4
Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________

D. Application:
Instructions. This task requires you to execute individual performance of the different
fitness tests on agility, balance, body composition, cardiovascular endurance,
coordination, flexibility, muscular endurance, muscular strength, power, reaction time
and speed. Individual pacing is considered since you have different ability of coping
during skills performance.

5
6
IV. Further Readings
Ballecer, M., Solmerano, E., Reyes, M. & Ignacio III, R. (2023). Physical activities
towards health and fitness: PATHfit 2 – exercise-based fitness activites. Book
Atbp. Publishing Corp. ISBN 978-621-409-206-2

V. References
Edlin, G. & Golanty, E. (2016), Health and Wellness, Jones & Bartlett Learning,
Burlington p. 154- 163, 131
Hoeger, W. et. al (2017), Lifetime Physical Fitness & Wellness: A Personalized
Program, Cengage Learning, Boston p. 141-145
Thygerson, A. and Thygerson S. (2016). Fit to be Well, Jones & Bartlett Learning,
Burlington p.323-384

7
 Lesson 2
HIIT Exercises

I. Intended Learning Outcomes

At the end of the lesson, you are expected to:
a) determine lower and higher end target heart rate (THR);
b) follow cardiovascular exercise prescription in accordance with national and
global recommendations on physical activities for health;
c) observe safety precautions in the execution of exercise; and
d) create a fitness program for cardio HIIT.

II. Introduction
In this lesson, you will learn how to compute your target heart rate for your fitness
plan. Heart rate is a valuable tool in physical education, providing insights into
cardiovascular fitness, exercise intensity, and overall health. It enables individuals to
optimize their training, set realistic goals, and make informed decisions about their
physical activity. On the other hand, it is important to note that while HIIT offers many
benefits, individuals should gradually incorporate high-intensity exercise into their
routine, especially if they are new to fitness or have underlying health concerns.
Consulting with a healthcare professional or fitness expert is advisable before starting
any new exercise program.

III. Learning Process

A. Activity: Mixed Letters

Instruction: Assess your skills by unscrambling letters and determining the word
before proceeding to the relevant content of the lesson. Pictures can be utilized as
clues.

HRTAE TEAR SSFTINE RINGTAIN

___________________________ ____________________________

8
 B. Analysis

1. In what ways does high-intensity interval training (HIIT) influence heart rate
patterns, and how do these variations contribute to improved cardiovascular
health compared to steady-state cardio workouts?
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

2. How does age influence heart rate responses to exercise, and what
considerations should be considered when establishing target heart rate zones
for different age groups in fitness programs?
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

C. Abstraction
Heart Rate Training Zone
A heart rate training zone is a specific range of heart beats per minute (bpm)
that corresponds to a certain level of exercise intensity. These zones are often used
in fitness training to help individuals optimize their workouts based on their fitness
goals. Heart rate training zones are typically expressed as a percentage of an
individual's maximum heart rate (MHR), which is the highest number of beats per
minute that their heart can achieve during intense physical activity.
The most common method for calculating heart rate training zones is to use a
percentage range of the individual's MHR. The American Heart Association
suggests the following general guidelines for different heart rate training zones:
1) Resting Heart Rate (RHR): The number of heart beats per minute while
at complete rest. This is usually measured in the morning before any
physical activity.
2) Moderate-Intensity Zone (50-70% MHR): This zone is typically
associated with aerobic exercise and is suitable for improving
cardiovascular health and endurance.
3) Vigorous-Intensity Zone (70-85% MHR): This zone is associated with
higher-intensity aerobic exercise and is effective for improving
cardiovascular fitness and burning calories.
4) Maximum Heart Rate (MHR): The highest heart rate a person can
achieve during intense physical activity. It is often estimated using age-
based formulas, such as 220 minus ages.

9
 Target heart rate is a term often used in the context of cardiovascular exercise
and fitness. It represents a specific range of heart beats per minute that is considered
optimal for achieving cardiovascular and aerobic fitness benefits during exercise. The
importance of target heart rate lies in its ability to guide individuals to exercise at an
intensity that is both effective and safe for their cardiovascular system.
To determine and achieve your target heart rate during exercise, you can follow these
general steps:
1) Calculate your Maximum Heart Rate (MHR) - A common method for
estimating MHR is to subtract your age from 220. This provides a rough
estimate of the maximum number of heart beats per minute. Keep in mind that
individual variations exist, and more accurate methods may involve laboratory
testing.
2) Determine your Target Heart Rate Zone - Target heart rate zones are often
expressed as a percentage range of your MHR. Common zones include 50-70%
for moderate intensity and 70-85% for vigorous intensity. Choose the zone that
aligns with your fitness goals.
3) Measure your Resting Heart Rate (RHR) - Measure your heart rate at rest,
preferably in the morning before any physical activity. This can be done by
taking your pulse at your wrist or neck for one minute. A lower resting heart
rate may indicate better cardiovascular fitness.
4) Calculate Heart Rate Reserve (HRR) - Heart Rate Reserve is the difference
between your MHR and RHR. It is used to determine the intensity of exercise
relative to your individual baseline. HRR = MHR - RHR.
5) Calculate Target Heart Rate - Determine your target heart rate using the desired
intensity zone. For example, if you are aiming for moderate intensity (60-70%
of HRR), the formula is: Target Heart Rate = (HRR * Intensity) + RHR.

High-Intensity Interval Training (HIIT)

HIIT is a form of cardiovascular exercise that alternates between short bursts of
intense, anaerobic activity and periods of lower-intensity recovery or rest. The goal of
HIIT is to push the body to work at maximum effort during the high-intensity intervals,
followed by brief periods of rest or active recovery. This cycle is typically repeated for
a set duration, creating a challenging and efficient workout.
Benefits of HIIT
1) HIIT can burn a lot of calories in a short amount of time.
2) Your metabolic rate is higher for hours after HIIT exercise.
3) HIIT can help you lose fat.
4) You might gain muscle using HIIT.
5) HIIT can improve oxygen consumption.
6) HIIT can reduce heart rate and blood pressure.
7) HIIT can reduce blood sugar.
8) HIIT improves aerobic and anaerobic performance.

10
Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________

D. Application
Direction: Use the Internet and visit this link
https://www.heartonline.org.au/resources/calculators/target-
heart-rate-calculator or you may scan the QR code to calculate
your heart rate. Record your score in the blank spaces
provided below.

Your Age:

Your Average Resting Heart Rate:

Your Desired Percent Effort:

Rubric
Heart Rate Effort Effect
Performance Redline Zone (Develops
171-190 Very Hard (90-100%) maximum performance and speed)

Threshold Zone (Increase maximum

152-171 Hard (80-90%) performance capacity)

133-152 Moderate (70-80%) Aerobic Zone (Improves aerobic fitness)

Temperate Zone (improves basic
114-133 Light (60-70%) endurance and fat burning)

Healthy Heart Zone (Improves over-all

95-114 Very Light (50-60%) health and helps recovery)
(Coach White & Coach Reese, 2020)

11
Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________
Direction: Perform cardio HIIT exercises in 10 repetitions per 2 sets; 30 seconds rest
per set ease and stamina. For planking, 1 minute per round.
1. Butt Kicks • Start jogging in place at a comfortable and controlled pace. Lift your
knees and swing your arms gently to create a natural jogging motion.
• As you continue jogging in place, focus on lifting one heel at a time
towards your glutes (buttocks). Aim to bring your heel as close to
your glutes as possible.
• Alternate between your left and right heels, creating a continuous and
rhythmic motion.
• Coordinate the motion of your arms with your legs. As one heel goes
up, the opposite arm should swing forward, and vice versa.
• Keep a steady pace as you perform butt kicks.
2. Jump Squats • Lower your body into a squat position by bending your knees and
pushing your hips back as if you are sitting into an imaginary chair.
Keep your back straight and ensure that your knees do not extend
beyond your toes.
• Maintain a neutral spine throughout the squat. Avoid rounding your
back and focus on keeping your chest lifted.
• From the squat position, explode upward using the strength in your
legs. Jump as high as you can, extending your hips, knees, and ankles
simultaneously.
• As you jump, swing your arms forward and upward to help propel
your body. This adds momentum to the jump.
• As you descend from the jump, land softly by bending your knees and
lowering your body back into the squat position. Aim to land on the
balls of your feet.
3. Burpees • Lower your body into a squat position by bending your knees and
pushing your hips back. Place your hands on the floor in front of you,
just outside your feet.
• Jump both feet back simultaneously, landing in a plank position with
your body in a straight line from head to heels. Engage your core to
maintain a stable plank.
• Jump your feet back towards your hands, returning to the squat
position. Your feet should land just outside your hands.
• From the squat position, explode upward into a vertical jump. Reach
your arms overhead during the jump.
4. Mountain • Begin in a plank position with your hands placed directly under your
Climbers shoulders.
• Lift your right knee towards your chest while keeping your foot off
the ground.
• Quickly return your right foot to the starting plank position.
• Now, lift your left knee towards your chest, again trying to bring it as
close to your chest as possible. Your right leg should be extended
back in the plank position.
5. Alternating • Step to your right side with your right foot, keeping your left foot in
Side Lunges place. Shift your body weight to the right leg.
• Bend your right knee and lower your body into a lunge position,
pushing your hips back as if you are sitting into a chair.
• Push off with your right foot, returning to the starting position.

12
 • Repeat the same movement on the opposite side. Step to the left with
your left foot, lunge to the left, and then push off to return to the
starting position.
6. Jumping • Take a step forward with your right foot and lower your body into a
Lunges lunge position.
• Explosively push off with both feet, jumping into the air. While in the
air, switch your leg positions. Bring your right leg back and land with
your left foot forward and your right foot back.
• Land softly on the balls of your feet, lowering your body into another
lunge position.
7. Forearm • Begin by getting into a plank position with your forearms on the
Plank ground.
• Straighten your body into a straight line from your head to your
heels.
• Focus on engaging your core muscles throughout the exercise.
• Breathe naturally and avoid holding your breath. Inhale and
exhale in a controlled manner.

Criteria 3 points 5 points 7 points 9 points 10 points

Proper The student The student The student The student The student
Execution incorrectly executes the executes the executes the executes the
executes most exercises. exercises exercises exercises
of the exercises. Demonstrates satisfactorily. excellently. outstandingly.
Demonstrates proper form, Demonstrates Demonstrates Demonstrates
improperly the techniques, and proper form, proper form, proper form,
form, tempo some of techniques, and techniques, and techniques, and
technique, and the time. tempo most of tempo all the tempo all the
tempo. the time. time. time.

Exercise The student The student The student The student The student
Completion executes the executes the executes the executes the executes the
and Effort exercises with exercises exercises exercises well exercises very
hesitation and without without without well without
did not hesitation and hesitation and hesitation and hesitation and
complete the completes completes completes completes
workout. workout some workout. The workout. The workout. The
Teacher of the time. The teacher prompts teacher prompts teacher prompts
prompts are teacher prompts are rarely are not needed are not needed to
repeatedly are frequently needed to to correct the correct the
needed to needed to correct the exercise. Effort exercise. Effort
correct the correct the exercise. Effort is very good. is outstanding.
exercise. exercise. Effort is good.
is poor.
Effort is very
poor.

Teamwork The student The student The student The student The student
and display very display poor display good display very display excellent
Collaboration poor teamwork teamwork and teamwork and good teamwork teamwork and
and cooperation cooperation by cooperation by and cooperation cooperation by
by respecting respecting respecting by respecting respecting
equipment, equipment, equipment, equipment, equipment,
others, and the others, and the others, and the others, and the others, and the
teacher’s teacher’s teacher’s teacher’s teacher’s
instruction none instruction some instruction most instruction most instruction all
of the time. of the time. of the time. of the time. the time.

13
 Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________
Instruction: Create a fitness program for a week following the FITT principle in Cardio
HIIT.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Frequency

Intensity

Time

Type

Performance
50 points 40 points 30 points 20 points 10 points
Criteria
Quality of The plan The plan The plan shows The plan shows The students did
Content shows various shows a few relevant very poor not finish the
significant significant information information weekly physical
information information about weekly about weekly activities plan
about weekly about weekly physical physical adequately.
physical physical activities activities
activities activities
Skill/Consistently The plan was The plan was The plan The plan showed The plan showed
patiently with a little showed below average poor
done; it was more effort, average craftsmanship, craftsmanship;
as good as the work could adequacy, but lack of pride in evidence of
hard work have been not as good as finished work. laziness or lack
could make it. almost it could have of understanding.
outstanding. been done;
lacks the
finishing
touches.
Timeliness The Plan The plan The plan The plan handed The plan handed
handed in on handed up to handed up to up to one week in more than one
time two days late four days late late week late

14
IV. Further Reading
Edlin, G. & Golanty, E. (2016), Health and Wellness, Jones & Bartlett Learning,
Burlington p. 155-156, 319
Tucker, Alexa, (2016), A Sweaty 24-Minute Cardio HIIT Workout You Can Do In
Your Living Room, https://www.self.com/story/a-sweaty-24-minute-cardio-
workout-you-can-do-in-your-living-room

V. References
Ballecer, M., Solmerano, E., Reyes, M. & Ignacio III, R. (2023). Physical activities
towards health and fitness: PATHfit 2 – exercise-based fitness activites. Book
Atbp. Publishing Corp. ISBN 978-621-409-206-2
https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
https://www.healthline.com/nutrition/benefits-of-hiit

15
 Lesson 3
Core Stability Exercises

I. Intended Learning Outcomes

At the end of the lesson, you are expected to:
a) identify the benefits of strong core muscles;
b) perform core exercises safely and effectively for fitness benefits;
c) apply principles of training in performing core stability exercises;
d) follow safety precautions in the execution of exercise; and
e) create a fitness program for core stability exercises.

II. Introduction
In this lesson, you will undertake core training to improve your musculoskeletal
fitness and your ability to move soundly. You will learn how to brace your core as
you perform a series of drills on non-locomotor skills. There will also be practical
opportunities for you to apply the following training principles of training.
At the end of this lesson, you will acquire an important foundation of physical
activities that will allow you to move competently and confidently. This foundation
will enable you to perform functional tasks from activities of daily living to
recreational pursuits and sports performance.

III. Learning Process

A. Activity: Identification

1. _____________

2. _____________

https://www.yoganatomy.com/why-you-should-understand-your-core-muscles/

Choices:
Rectus Abdominis Transverse Abdominis External Oblique

16
 B. Analysis
Instruction: Examine your assessment practices with the guide questions
provided. Write your answers in the space provided below.

1. Why is understanding and strengthening of core muscles considered as

foundation aspect of overall fitness?
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________

2. In what ways does a comprehensive understanding of core muscles

impact injury prevention and promote long-term well-being in
individuals engaged in fitness activities?
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________

C. Abstraction
Core Muscle Group
The core muscles are a group of muscles that play a central role in stabilizing
and supporting the spine, pelvis, and trunk. These muscles work together to provide a
solid foundation for various movements and activities. The primary core muscle groups
include:

1. Rectus Abdominis
• Runs along the front of the
abdomen.
• Responsible for flexing the
spine and providing support to
the abdominal region.

17
2. Obliques
• External obliques are on the
sides of the abdomen, while
internal obliques lie beneath
them.
• Facilitate rotation and lateral
flexion of the spine, aiding in
twisting motions and lateral
movements.

3. Transverse Abdominis
• The deepest layer of
abdominal muscles, wrapping
around the sides and spine.
• Acts as a stabilizing muscle,
helping to compress the
abdominal contents and
provide core stability.

4. Erector Spinae
• Along the spine, running
parallel to it.
• Supports the spine and helps in
spinal extension.

5. Multifidus
• Deep muscles along the spine,
connecting the vertebrae.
• Stabilizes the spine and
supports rotational
movements.

18
 6. Quadratus Lumborum
• Located on each side of the
lower back.
• Assists in lateral flexion of the
spine and helps stabilize the
pelvis.

7. Pelvic Floor Muscles

• Muscles located at the base of
the pelvis.
• Supports the pelvic organs and
contributes to core stability.

8. Hip Flexors
• Muscles at the front of the hip.
• Assist in flexing the hip joint
and play a role in pelvic
stability.

It is important to note that these muscles work in coordination, and a strong core
involves training all these muscle groups to provide overall stability and support. Core
exercises often target multiple muscle groups simultaneously to enhance functional
strength and reduce the risk of injury.

Core Stability Exercises

Core stability exercises are designed to strengthen the muscles in your abdomen,
lower back, hips, and pelvis. Improving core stability is crucial for maintaining good
posture, preventing injuries, and enhancing overall physical performance. Here are
some effective core stability exercises:

19
 Part 1
1. Russian Twist - is a popular
exercise commonly used to target
the muscles of the core, including
the obliques (the muscles on the
sides of the abdomen). It is an
effective exercise for building
core strength, stability, and
rotational power.

Steps:
Ø Sit on the floor with your
knees bent and your feet flat
on the ground.
Ø Lean back slightly, keeping
your back straight and
forming a V shape with your
upper body and thighs.
Ø Clasp your hands together in
front of you or hold a weight
or medicine ball with both
hands.
Ø Lift your feet off the ground,
balancing on your sit bones.
Ø Rotate your torso to one
side, bringing the object (or
your clasped hands) towards
the floor beside you.
Ø Continue twisting from side
to side in a controlled
manner.
2. Hips Drop - A hip drop occurs
when full body weight is being
supported on one leg, like during
the stance phase of running.
Typically, a weakness in the hip
of the weight bearing leg causes
the opposite hip to drop.

Steps:
Ø While standing on the step
with one leg, keep your
support leg straight and your
abdominals engaged.
Ø Then allow your leg that is
hanging off the step to
slowly fall towards the
ground.

20
Ø Do this by allowing your
pelvis to slowly drop down.
Ø After you have lowered the
pelvis, simply use your hip
muscles in your support leg
on the step to raise your
pelvis up.
Your support leg should
remain straight, and your
stomach should be tight.

3. Alternate Heel Touches - is an

exercise that targets the obliques
and engages the abdominal
muscles.

Steps:
Ø Lie on your back on a mat
with your knees bent and
feet flat on the ground.
Ø Place your arms by your
sides, with your palms
facing down.
Ø Lift your head and shoulders
slightly off the ground,
keeping your neck in a
neutral position.
Ø While keeping your core
engaged, reach your right
hand towards your right
heel, aiming to touch it.
Ø Repeat the movement, this
time reaching your left hand
towards your left heel while
lowering your right hand
towards your right heel.

4. Star Side Arm - is an advanced

variation of the side plank
exercise that emphasizes core
strength and balance. It involves
raising your top-side arm and leg
while performing a side plank,
which targets the obliques while
also engaging multiple other
muscles throughout the body.

Steps:
Ø Begin in a side plank
position with your right

21
 elbow on the ground,
directly beneath your
shoulder, and your legs
stacked on top of each other.
Ø Keep your body in a straight
line, from your head to your
heels.
Ø Lift your left arm straight up
towards the ceiling, opening
your chest and forming a
straight line with your right
arm.
Ø At the same time, lift your
left leg off the right leg,
creating a star-like shape
with your body.
Ø Switch to the other side by
transitioning to a side plank
on your left elbow and
repeating the movement.
5. Leg Raises - are a great
exercise for targeting the muscles
of the lower abdomen and hip
flexors.

Steps:
Ø Lie on your back on a mat
with your legs fully
extended and your arms by
your sides.
Ø Keep your palms facing
down, or you can place your
hands under your hips for
additional support.
Ø Tighten your abdominal
muscles to stabilize your
lower back against the
floor/mat.
Ø Slowly lift both legs off the
ground simultaneously.
Ø Keep your legs straight and
avoid bending your knees.
Ø Lower your legs back down
towards the ground in a
controlled manner. Ensure
you do not let them touch the
floor.

22
 Part 2
1. Plank Up-Down - is a dynamic
variation of the traditional plank exercise
that adds movement of the arms to
engage the muscles more intensively.

Steps:
Ø Begin in a plank position with your
hands directly beneath your
shoulders and your body in a straight
line from head to heels.
Ø Lower your right forearm to the mat,
followed by your left forearm,
coming into a forearm plank
position.
Ø Push through your right hand,
followed by your left hand, to return
to the starting high plank position.
Ø This time, lower your left forearm
first, followed by the right, to come
back into a forearm plank.

2. Plank with Leg Lift - is a variation of

the traditional plank exercise that adds an
extra challenge by incorporating leg
movements.

Steps:
Ø Begin in a traditional plank position
with your hands directly beneath
your shoulders and your body in a
straight line from head to heels.
Ø Lift one leg off the ground,
extending it straight back without
allowing your hips to sag.
Ø Hold the leg lifted for a moment,
engaging your glutes.
Ø Lower the lifted leg back down to
the ground in a controlled manner.
Ø Lift the opposite leg, holding it for a
moment, and then lower it back
down.
Ø Continue alternating between lifting
your left and right legs.

23
3. Plank with Oblique Crunch - is a
challenging variation that targets not only
the core muscles but specifically engages
the obliques.

Steps:
Ø Begin by getting into a plank
position. Place your hands directly
beneath your shoulders and extend
your legs straight behind you. Your
body should form a straight line
from head to heels.
Ø Lift your right hand off the floor and
rotate your body slightly to bring
your right knee toward your right
elbow. Simultaneously, crunch your
obliques by pulling your right elbow
and right knee closer together.
Ø Extend your right arm and right leg
back to the plank position.
Ø Repeat the movement on the other
side by lifting your left hand off the
floor and bringing your left knee
toward your left elbow.

4. Plank Pikes - The plank pike, also

known as the pike plank or plank with a
hip raise, is a challenging variation of the
traditional plank exercise. It targets the
core muscles, shoulders, and hip flexors.

Steps:
Ø Begin in a plank position with your
hands placed directly beneath your
shoulders and your body forming a
straight line from head to heels.
Engage your core muscles.
Ø Lift your hips toward the ceiling
while keeping your legs straight,
allowing your body to form an
inverted V shape.
Ø Take small, controlled steps forward
with your feet toward your hands,
bringing your hips up and forming a
piked position.
Ø After taking a few steps forward,
reverse the movement by taking
small, controlled steps back to the
plank position. Your body should
return to the original straight line.

24
5. Plank Hip Twist - is an excellent
exercise that targets the obliques, the
muscles on the sides of your abdomen.

Steps:
Ø Begin in a plank position with your
hands placed directly beneath your
shoulders and your body forming a
straight line from head to heels.
Engage your core muscles.
Ø While keeping your core tight and
your body in a straight line, rotate
your hips to one side, bringing your
right hip closer to the ground
without letting it touch.
Ø Return to the plank position and then
rotate your hips to the other side,
bringing your left hip closer to the
ground.
Ø Continue alternating between
twisting to the right and left sides for
the desired number of repetitions or
time.

25
Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________

D. Application
Instruction: Perform Part 1 of the core stability exercises with ease and confidence.
Complete 12 repetitions per set, and there are 2 sets per exercise. For star side arm plank
variation, perform 30 seconds per side. The performance will be in groups, but the
scores will be individual. Refer to the rubrics below for your scoring guide.
Criteria 3 points 5 points 7 points 9 points 10 points

Proper The student The student The student The student The student
Execution incorrectly executes the executes the executes the executes the
executes most exercises. exercises exercises exercises
of the exercises. Demonstrates satisfactorily. excellently. outstandingly.
Demonstrates proper form, Demonstrates Demonstrates Demonstrates
improperly the techniques, and proper form, proper form, proper form,
form, tempo some of techniques, and techniques, and techniques, and
technique, and the time. tempo most of tempo all the tempo all the
tempo. the time. time. time.

Exercise The student The student The student The student The student
Completion executes the executes the executes the executes the executes the
and Effort exercises with exercises exercises exercises well exercises very
hesitation and without without without well without
did not hesitation and hesitation and hesitation and hesitation and
complete the completes completes completes completes
workout. workout some workout. The workout. The workout. The
Teacher of the time. The teacher prompts teacher prompts teacher prompts
prompts are teacher prompts are rarely are not needed are not needed to
repeatedly are frequently needed to to correct the correct the
needed to needed to correct the exercise. Effort exercise. Effort
correct the correct the exercise. Effort is very good. is outstanding.
exercise. exercise. Effort is good.
is poor.
Effort is very
poor.

Teamwork The student The student The student The student The student
and display very display poor display good display very display excellent
Collaboration poor teamwork teamwork and teamwork and good teamwork teamwork and
and cooperation cooperation by cooperation by and cooperation cooperation by
by respecting respecting respecting by respecting respecting
equipment, equipment, equipment, equipment, equipment,
others, and the others, and the others, and the others, and the others, and the
teacher’s teacher’s teacher’s teacher’s teacher’s
instruction none instruction some instruction most instruction most instruction all
of the time. of the time. of the time. of the time. the time.

26
Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________
Instruction: Perform Part 2 of the core stability exercises with ease and confidence.
Complete 12 repetitions per set, and there are 2 sets per exercise. For plank variations
that require time instead of repetitions, perform 30 seconds per side or 1 minute per set.
The performance will be in groups, but the scores will be individual. Refer to the rubrics
below for your scoring guide.
Criteria 3 points 5 points 7 points 9 points 10 points

Proper The student The student The student The student The student
Execution incorrectly executes the executes the executes the executes the
executes most exercises. exercises exercises exercises
of the exercises. Demonstrates satisfactorily. excellently. outstandingly.
Demonstrates proper form, Demonstrates Demonstrates Demonstrates
improperly the techniques, and proper form, proper form, proper form,
form, tempo some of techniques, and techniques, and techniques, and
technique, and the time. tempo most of tempo all the tempo all the
tempo. the time. time. time.

Exercise The student The student The student The student The student
Completion executes the executes the executes the executes the executes the
and Effort exercises with exercises exercises exercises well exercises very
hesitation and without without without well without
did not hesitation and hesitation and hesitation and hesitation and
complete the completes completes completes completes
workout. workout some workout. The workout. The workout. The
Teacher of the time. The teacher prompts teacher prompts teacher prompts
prompts are teacher prompts are rarely are not needed are not needed to
repeatedly are frequently needed to to correct the correct the
needed to needed to correct the exercise. Effort exercise. Effort
correct the correct the exercise. Effort is very good. is outstanding.
exercise. exercise. Effort is good.
is poor.
Effort is very
poor.

Teamwork The student The student The student The student The student
and display very display poor display good display very display excellent
Collaboration poor teamwork teamwork and teamwork and good teamwork teamwork and
and cooperation cooperation by cooperation by and cooperation cooperation by
by respecting respecting respecting by respecting respecting
equipment, equipment, equipment, equipment, equipment,
others, and the others, and the others, and the others, and the others, and the
teacher’s teacher’s teacher’s teacher’s teacher’s
instruction none instruction some instruction most instruction most instruction all
of the time. of the time. of the time. of the time. the time.

27
 Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________
Instruction: Create a fitness program for a week following the FITT principle in core
stability exercises.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Frequency

Intensity

Time

Type

Performance
50 points 40 points 30 points 20 points 10 points
Criteria
Quality of The plan The plan The plan shows The plan shows The students did
Content shows various shows a few relevant very poor not finish the
significant significant information information weekly physical
information information about weekly about weekly activities plan
about weekly about weekly physical physical adequately.
physical physical activities activities
activities activities
Skill/Consistently The plan was The plan was The plan The plan showed The plan showed
patiently with a little showed below average poor
done; it was more effort, average craftsmanship, craftsmanship;
as good as the work could adequacy, but lack of pride in evidence of
hard work have been not as good as finished work. laziness or lack
could make it. almost it could have of understanding.
outstanding. been done;
lacks the
finishing
touches.
Timeliness The Plan The plan The plan The plan handed The plan handed
handed in on handed up to handed up to up to one week in more than one
time two days late four days late late week late

28
IV. Further Readings

Tamborra, Steve (2008), Complete Conditioning for Baseball, Human Kinetics,

Inc. p. 115

V. References

Ballecer, M., Solmerano, E., Reyes, M. & Ignacio III, R. (2023). Physical activities
towards health and fitness: PATHfit 2 – exercise-based fitness activites. Book
Atbp. Publishing Corp. ISBN 978-621-409-206-2
https://www.fleetfeet.com/s/hartford/sports-medicine-corner/hip-drop-a-common-
runners-
problem#:~:text=One%20of%20the%20most%20common,the%20opposite%2
0hip%20to%20drop.
https://www.hingehealth.com/resources/articles/side-star-plank/

29
 Lesson 4
Muscular Strength and Endurance Training

I. Intended Learning Outcomes

At the end of the lesson, you are expected to:
a) execute safe and effective muscular strength and endurance training
accurately;
b) positively influence the behavior of others in physical activity settings;
c) show resourcefulness in looking for alternative equipment to use in various
exercises;
d) monitors exercise intensity for safe and effective performance;
e) execute proper exercise techniques while using a variety of muscular
strength and endurance training;
f) perform series of full body workout with ease and energy;
g) create a fitness program for muscular strength and endurance; and
h) create a combination of cardio-endurance, core, and weights exercise that
are safe and effective.

II. Introduction
In this lesson, you will learn how to determine your maximum strength and the
ability to use your muscles correctly through various exercise routines that target both
strength and endurance. Measuring muscular strength and endurance depends on the
amount of force you can generate and the weight you can lift in a short or repetitive
period.

III. Learning Process

A. Activity: 5-Minute Warm-up Exercises

Instructions: A warm-up for light physical exercise requires approximately five (5)
minutes, including light cardiovascular training and several dynamic stretching
exercises necessary for the workout you are about to conduct. Perform pre-exercise
dynamic stretch for five minutes.
Pre-Exercise Dynamic
Procedure Duration
Stretch
Move your arms across
your chest, crisscrossing.
1. Arm Crossovers Switch back and repat, 1 minute
bringing the opposite arm
to the top.

30
 Try to hit your buttocks
with your foot while
2. Butt Kicks walking. Speed things up 1 minute
by doing this while you’re
jogging. Repeat.
Stand with feet at shoulder
width and your arms out to
your sides to form a “T”
3. Spinal Rotations shape. Holding your lower 1 minute
body still, rotate your
upper body back and forth
from right to left
Stand with your feet at
shoulder level. Swing one
4. Hand Walks 1 minute
leg to the side, then swings
it back. Repeat.
Raise your left leg by
bending your knee to point
it out. Tap the inside of
5. Hacky Sack your right foot with your 1 minute
left hand without leaning
or bending forward.
Repeat.

B. Analysis

1. How important is warm-up before doing vigorous activities?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

2. Is it possible to engage in certain activities without a formal warm-up?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

C. Abstraction
Muscular strength pertains to your capacity to move and lift items, gauged by the
amount of force you can apply and the weight you can lift over a brief duration.
Muscular endurance denotes a muscle's capability to endure repeated contractions
against resistance over a prolonged duration. To enhance muscular endurance, engage

31
in activities that challenge your muscles beyond typical levels, such as squats, push-
ups, or jumping jacks.

Benefits:
Ø A strong physique enables you to execute movements and tasks demanding
strength without experiencing fatigue.
Ø Muscular strength plays a role in sustaining a healthy body weight by
facilitating calorie burning and improving body composition, which involves
the proportion of fat to muscle in the body.
Ø Developing strength can positively impact mood and energy levels, fostering
healthy sleep patterns. This can contribute to increased confidence, a sense of
accomplishment, and the ability to incorporate more challenging activities into
your fitness regimen.
Ø Cultivating muscular strength contributes to the development of robust and
healthier muscles and bones, fostering good posture and alleviating back pain.
Ø Enhancing muscular strength results in improved stability, balance, and
flexibility, reducing the likelihood of injuries and falls.

Muscular Strength and Endurance Improvised Weights Training:

1. Biceps Curl - is a resistance

exercise that primarily targets the
muscles in the upper arm,
specifically the biceps brachii. It
involves lifting a weight,
typically a dumbbell or a barbell,
by flexing the elbow joint. The
movement consists of bringing
the weight from a lowered
position, where the arm is fully
extended, towards the shoulder,
contracting the biceps muscles.
Biceps curls are commonly
performed as part of strength
training routines to isolate and
strengthen the biceps, and they
can be done using various
equipment and grips to target
different aspects of the muscle.
2. Front Shoulder Raise - Front
raises primarily target the front
part of your shoulder muscles,
helping to improve shoulder
strength and stability. Adjust the
weight according to your fitness
level and focus on maintaining
proper form throughout the
exercise to maximize
effectiveness and minimize the
risk of injury.

32
3. Lateral Raise - is an exercise
that targets the lateral (side)
muscles of the shoulder,
specifically the lateral deltoid.
This exercise helps to improve
shoulder strength and definition.

4. Triceps Kickbacks - Triceps

kickbacks are an isolation
exercise that targets the triceps,
the muscles located at the back of
your upper arms. Make sure to
maintain proper form throughout
the exercise to effectively target
the triceps and minimize the risk
of injury. Adjust the weight
according to your fitness level
and avoid using momentum to lift
the weights. Triceps kickbacks
are commonly included in arm
workouts to help tone and
strengthen the triceps muscles.
5. Shoulder Military - The
shoulder military press, often
simply referred to as the military
press or overhead press, is a
strength training exercise that
targets the muscles in the
shoulders, particularly the
deltoids.

6. Upright Row - The upright row

is a strength training exercise that
primarily targets the muscles of
the shoulders and upper traps.
Hold a barbell or a pair of
dumbbells in front of your thighs
with an overhand grip, keeping
your palms facing your body.
Your hands should be closer than
shoulder-width apart. Lift the
weight straight up towards your
chin by raising your elbows out to
the sides. Keep the barbell or

33
dumbbells close to your body
throughout the movement.
7. Overhead Shrug - The term
"overhead shrug" is not a widely
recognized or standard exercise
term, but it might refer to a
variation of the traditional shrug
exercise performed with a barbell
or dumbbells. A typical shrug
targets the trapezius muscles,
which are in the upper back and
neck. Lift the barbell or
dumbbells by shrugging your
shoulders straight up toward your
ears. As you reach the top of the
shrug, continue the movement by
lifting your shoulders slightly
back and extending your neck
upward, creating an overhead
component to the motion.
8. Bench Press - is a popular
compound exercise that primarily
targets the chest, shoulders, and
triceps. It is commonly performed
with a barbell, but it can also be
done with dumbbells or on a
machine. Lift the barbell off the
rack and hold it above your chest
with your arms fully extended.
Inhale and lower the barbell
slowly to your chest. Keep your
elbows at around a 90-degree
angle, allowing the bar to come
close to your chest without
touching it.
9. Deadlift - is a compound
strength training exercise that
targets several muscle groups,
including the lower back, glutes,
hamstrings, core, and upper back.
It is considered one of the
fundamental movements in
weightlifting.

34
10. Dumbbell Row - is a
compound exercise that targets
the muscles of the upper back,
including the latissimus dorsi,
rhomboids, and traps. Grip the
dumbbells with your palms
facing your body (pronated grip).
Inhale and pull one dumbbell
towards your hip by bending your
elbow and squeezing your
shoulder blades together. Exhale
as you lower the dumbbell back
down in a controlled manner.

35
Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: _______________

D. Application
Instruction. Perform the following exercises with ease and confidence.
Ø Biceps Curl
Ø Front Shoulder Raise
1st Set with 12 Repetitions Ø Lateral Raise
Ø Triceps Kickbacks
Ø Shoulder Military Press
Ø Upright Row
Ø Overhead Shrug
2nd Set with 12 Repetitions Ø Bench Press
Ø Deadlift
Ø Dumbbell Row
Criteria 3 points 5 points 7 points 9 points 10 points

Proper The student The student The student The student The student
Execution incorrectly executes the executes the executes the executes the
executes most exercises. exercises exercises exercises
of the exercises. Demonstrates satisfactorily. excellently. outstandingly.
Demonstrates proper form, Demonstrates Demonstrates Demonstrates
improperly the techniques, and proper form, proper form, proper form,
form, tempo some of techniques, and techniques, and techniques, and
technique, and the time. tempo most of tempo all the tempo all the
tempo. the time. time. time.

Exercise The student The student The student The student The student
Completion executes the executes the executes the executes the executes the
and Effort exercises with exercises exercises exercises well exercises very
hesitation and without without without well without
did not hesitation and hesitation and hesitation and hesitation and
complete the completes completes completes completes
workout. workout some workout. The workout. The workout. The
Teacher of the time. The teacher prompts teacher prompts teacher prompts
prompts are teacher prompts are rarely are not needed are not needed to
repeatedly are frequently needed to to correct the correct the
needed to needed to correct the exercise. Effort exercise. Effort
correct the correct the exercise. Effort is very good. is outstanding.
exercise. exercise. Effort is good.
is poor.
Effort is very
poor.

Teamwork The student The student The student The student The student
and display very display poor display good display very display excellent
Collaboration poor teamwork teamwork and teamwork and good teamwork teamwork and
and cooperation cooperation by cooperation by and cooperation cooperation by
by respecting respecting respecting by respecting respecting
equipment, equipment, equipment, equipment, equipment,
others, and the others, and the others, and the others, and the others, and the
teacher’s teacher’s teacher’s teacher’s teacher’s
instruction none instruction some instruction most instruction most instruction all
o the time. of the time. of the time. of the time. the time.

36
 Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: _______________
Instruction: Create a fitness program for a week following the FITT principle in
muscular strength and endurance training exercises.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Frequency

Intensity

Time

Type

Performance
50 points 40 points 30 points 20 points 10 points
Criteria
Quality of The plan The plan The plan shows The plan shows The students did
Content shows various shows a few relevant very poor not finish the
significant significant information information weekly physical
information information about weekly about weekly activities plan
about weekly about weekly physical physical adequately.
physical physical activities activities
activities activities
Skill/Consistently The plan was The plan was The plan The plan showed The plan showed
patiently with a little showed below average poor
done; it was more effort, average craftsmanship, craftsmanship;
as good as the work could adequacy, but lack of pride in evidence of
hard work have been not as good as finished work. laziness or lack
could make it. almost it could have of understanding.
outstanding. been done;
lacks the
finishing
touches.
Timeliness The Plan The plan The plan The plan handed The plan handed
handed in on handed up to handed up to up to one week in more than one
time two days late four days late late week late

37
 Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: _______________
Instruction: Design a week-long fitness program adhering to the FITT principle,
focusing on a comprehensive whole-body workout.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Frequency

Intensity

Time

Type

Performance
50 points 40 points 30 points 20 points 10 points
Criteria
Quality of The plan The plan The plan shows The plan shows The students did
Content shows various shows a few relevant very poor not finish the
significant significant information information weekly physical
information information about weekly about weekly activities plan
about weekly about weekly physical physical adequately.
physical physical activities activities
activities activities
Skill/Consistently The plan was The plan was The plan The plan showed The plan showed
patiently with a little showed below average poor
done; it was more effort, average craftsmanship, craftsmanship;
as good as the work could adequacy, but lack of pride in evidence of
hard work have been not as good as finished work. laziness or lack
could make it. almost it could have of understanding.
outstanding. been done;
lacks the
finishing
touches.
Timeliness The Plan The plan The plan The plan handed The plan handed
handed in on handed up to handed up to up to one week in more than one
time two days late four days late late week late

38
IV. Further Readings

Tamborra, Steve (2008), Complete Conditioning for Baseball, Human Kinetics, Inc. p.
115
Thygerson, A. and Thygerson S. (2016). Fit to be Well, Jones & Bartlett Learning,
Burlington p.117-121

V. References
Ballecer, M., Solmerano, E., Reyes, M. & Ignacio III, R. (2023). Physical activities
towards health and fitness: PATHfit 2 – exercise-based fitness activites. Book
Atbp. Publishing Corp. ISBN 978-621-409-206-2
Cronkleton, M (2019). Retrieved from https://www.healthline.com/health/exercise-
fitness/muscular-strength

39
 Lesson 5
Flexibility and Mobility Exercises

I. Intended Learning Outcomes

At the end of the lesson, you are expected to:
a) recognize flexibility and mobility exercises through performance;
b) maintain improvements in overall physical conditioning through
participation in flexibility and mobility exercise; and
c) execute yoga movements accurately to improve flexibility and overall
health.

II. Introduction
Yoga is an age-old discipline with Indian roots that is not only a spiritual and
mental discipline but also a very successful type of exercise that enhances strength,
flexibility, and general well-being. Although yoga covers a wide range of topics,
such as ethical ideals, meditation, and breath control, its physical practice is most
well-known for improving flexibility. Prepare yourself for a voyage of strength,
flexibility, awareness, and self-awareness. Your yoga mat is a canvas for personal
development and inquiry, not merely a place to practice. Unleash the amazing
potential that every one of you possesses.

III. Learning Process

A. Activity: Static and Dynamic Warm-up

Instructions: A warm-up for light physical exercise requires approximately five (5)
minutes, including light cardiovascular training and several static to dynamic stretching
exercises necessary for the workout you are about to conduct. Perform pre-exercise
dynamic stretch for five minutes.
Pre-Exercise Dynamic
Procedure Duration
Stretch
• Stand with your feet
together and arms at
your sides.
• Jump while spreading
your legs shoulder-
1. Jumping Jacks 1 minute
width apart and
simultaneously raising
your arms overhead.
• Jump back to the
starting position.

40
 Repeat for about 1-2
minutes.
• Extend your arms
straight out to the
sides.
• Make small circles in a
clockwise motion for
2. Arm Circles 15-30 seconds. 1 minute
• Reverse the direction
to counterclockwise
circles for an
additional 15-30
seconds.
• Find a support (like a
wall or pole) to hold
onto for balance.
• Swing one leg forward
and backward in a
3. Leg Swings controlled manner. 1 minute
• Repeat swings, then
switch to the other leg.
• Next, swing each leg
side to side for lateral
flexibility.
• Stand with feet
shoulder-width apart.
• Lower your body into
a squat position by
4. Body Weight
bending your knees 1 minute
Squats
and pushing your hips
back.
• Keep your chest up
and back straight.
• Take a step forward
with your right foot
into a lunge position.
• Lower your hips until
both knees are bent at
5. Dynamic Lunges a 90-degree angle. 1 minute
• Push off with your
right foot to return to
the starting position.
• Repeat on the other
leg.

41
 B. Analysis

1. How do you know when you have reached flexibility in your health-related
fitness?
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

2. How important is flexibility? Expound.

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

C. Abstraction

Stretching is a type of physical exercise that involves positioning a body part in a

specific way to stretch and elongate a muscle or muscle group, hence improving the
muscle's flexibility and elasticity.
Effects of Stretching
• Improves flexibility delaying impaired mobility associated with aging
• Improves performance in physical activities as a result of improved
flexibility
• Reduce the risk of injury and damage
• Improves blood circulation reducing muscle soreness and time for recovery
• Increasing the range of motion
Types of Stretching
1. Static Stretching - is a slow-paced controlled physical activity which involves
putting the body part in a comfortable position that elongates the muscle without
causing pain with low force for a prolonged duration of time (usually 30
seconds).
a. Active-Static Stretching – involves performing static stretches without
assistance.
b. Passive-Static Stretching - involves performing the stretches passively
with assistance from an external force which can be a partner, an
accessory or the force of gravity.

42
Hamstring Stretch
• Sit on the floor with one leg
extended straight.
• Bend the other leg so that the sole
of your foot rests against the inner
thigh of the extended leg.
• Reach forward toward your toes
and hold the stretch for 15-30
seconds.
• Switch legs and repeat.

Chest Opener Stretch

• Stand with your feet shoulder-
width apart.
• Clasp your hands behind your
back and straighten your arms.
• Lift your arms slightly and open
your chest, squeezing your
shoulder blades together.
• Hold the stretch for 15-30
seconds.

Quad Stretch
• Stand on one leg.
• Bend your other knee and bring
your heel towards your buttocks.
• Hold your ankle with your hand,
keeping your knees close
together.
• Hold the stretch for 15-30
seconds and switch legs.

Triceps Stretch
• Raise one arm overhead, bending
your elbow so your hand reaches
down your back.
• Use your other hand to gently
push on the bent elbow.
• Hold the stretch for 15-30
seconds and switch arms.

43
Calf Stretch
• Stand facing a wall with your
hands pressed against it.
• Take a step back with one foot,
keeping it flat on the ground.
• Bend the front knee while
keeping the back leg straight,
feeling the stretch in the calf.
• Hold for 15-30 seconds and
switch legs.
Butterfly Stretch
• Sit on the floor with your knees
bent and the soles of your feet
together.
• Hold your feet with your hands
and gently press your knees
towards the floor.
• Keep your back straight and hold
the stretch for 15-30 seconds.

Shoulder Stretch
• Bring your right arm across your
chest.
• Use your left hand to gently pull
your right arm towards your
chest.
• Hold the stretch for 15-30
seconds and switch arms.

Seated Forward Bend

• Sit on the floor with your legs
extended straight in front of you.
• Hinge at your hips and reach
forward towards your toes.
• Keep your back straight and hold
the stretch for 15-30 seconds.

44
Neck Stretch
• Sit or stand comfortably.
• Tilt your head to one side,
bringing your ear towards your
shoulder.
• Hold the stretch for 15-30
seconds and then switch to the
other side.

Hip Flexor Stretch

• Kneel on your right knee with
your left foot in front, forming a
90-degree angle with your knee.
• Push your hips forward slightly,
feeling a stretch in your right hip
flexor.
• Hold the stretch for 15-30
seconds and switch sides.

2. Dynamic Stretching - requires the use of continuous movement patterns that

mimic the exercise or sport to be performed. Generally speaking, the purpose of
dynamic stretching is to improve flexibility for a given sport or activity.
Lunges with a Twist
• Start by standing with your
feet hip-width apart.
• Take a step forward with your
right foot, lowering your body
into a lunge.
• As you lunge, twist your upper
body to the right.
• Return to the starting position
and repeat on the other leg.

45
Step Out Squat
• Begin by standing with your
feet shoulder-width apart.
• Perform a squat by pushing
your hips back and bending
your knees.
• Instead of coming straight up,
step one foot out to the side
after each squat, alternating
sides.

Jumping Jacks
• Start with your feet together
and arms at your sides.
• Jump while spreading your
legs and bringing your arms
overhead.
• Jump again to return to the
starting position.

Lateral Lunges
• Stand with your feet hip-width
apart.
• Take a step to the side with
your right foot, bending your
knee while keeping the left leg
straight.
• Push off with your right foot
to return to the starting
position, and repeat on the left
side.
Walking High Kicks
• Begin by standing with your
feet hip-width apart.
• Take a step forward with your
right foot and kick your left
leg straight up.
• Repeat the process, alternating
legs as you walk forward.

46
Butt Kicks
• Jog in place, bringing your
heels up towards your
buttocks with each step.
• Aim to kick your heels up high
while keeping a brisk pace.

Side Shuffle
• Start with your feet shoulder-
width apart.
• Take a step to the side with
your right foot, following with
the left foot.
• Continue shuffling to one side
for a few steps, then shuffle
back in the opposite direction.

Inchworm
• Begin in a standing position.
• Bend at the waist and place
your hands on the ground.
• Walk your hands forward until
you are in a plank position.
• Walk your feet toward your
hands, keeping your legs
straight.
• Return to the starting position
and repeat.

47
 Torso Twists
• Stand with your feet shoulder-
width apart.
• Rotate your upper body from
side to side, keeping your hips
stable.
• You can do this with hands on
hips or extend your arms
straight in front of you.

Cat-Cow Stretch
• Start on your hands and knees
in a tabletop position.
• Arch your back upward (like a
cat) by tucking your chin to
your chest and rounding your
spine.
• Then, lower your back, lift
your head, and arch your spine
downward (like a cow).
• Repeat the sequence, flowing
smoothly between cat and cow
stretches.

3. Proprioceptive Neuromuscular Facilitation (PNF) - is a fantastic method for

strengthening your muscles. Its foundation is the use of resistance during muscle
contraction to help increase the contractile force of the muscle. PNF can be used
to start muscular contraction in patients with severe muscle weakness and partial
peripheral nerve injury. It is appropriate for individuals with upper motor
neuron lesions and spasticity. PNF is not the same as massage's muscle energy
techniques. While muscle energy approaches are utilized to promote the
stretching of shortened soft tissue, PNF is a precise sequence of motions used
to activate both neurologic and muscular activities.

When doing PNF exercises, you typically:

Ø Stretch a muscle group.
Ø Contract this muscle group against resistance while it’s still in the stretched
position.
Ø Stretch the muscle group again.

There are two primary PNF methods: Contract-Relax (CR) and Contract-Relax-
Antagonist-Contract (CRAC).

48
Contract-relax (CR) Method – Also known as the hold-relax method, this involves
lengthening the target muscle and holding it in that position while contracting.
You can perform a CR stretch by following these steps:
1. Start with a mild to moderate passive stretch for 7-12 seconds. A passive stretch
is when a muscle is lengthened while not being stimulated to contract. An
example of this is the stretching feeling in your hamstrings when lying on your
back, keeping one leg on floor and a partner lifting other up and back keeping
knee straight.
2. Isometrically contract the muscle that’s being passively stretched by pushing
the leg back against the partner for seven to 15 seconds. An isometric
contraction is when you hold your muscle at a constant length.
3. Relax the muscle for two to three seconds.
4. Passively stretch the muscle again. This time, make sure your muscle stretches
further than in step one, increasing range. Hold for 7 to 15 seconds.
5. Relax the muscle for 2 seconds before doing another contraction.
6. Repeat this process 3-5 times.
Contract-relax-antagonist-contract (CRAC) Method - Also known as the hold-
relax-contract method, the CRAC is similar to CR but focuses on antagonistic pairs of
muscles. In an antagonistic pair, one muscle contracts while the other relaxes or
lengthens. The muscle that’s contracting is the agonist, while the muscle that’s relaxing
is the antagonist.
You can perform a CRAC stretch by following these steps in the same position as the
CR technique above:
1. Do a passive stretch of the leg with your partner. Hold for 7–15 seconds.
2. Perform an isometric contraction pushing back into your partner for seven to 15
seconds.
3. Keeping your knee straight, have your partner hold your leg from moving while
you try to lift it further back for 7–15 seconds.
4. Relax the muscle for 2 seconds holding in the new position before doing another
PNF technique.
5. Repeat this process 3-5 times.
Hold-relax-swing Method - his technique involves ballistic or dynamic stretches
combined with static and isometric stretches. It’s not recommended for beginners and
should only be done by experienced dancers who have achieved a high level of control
over their muscle stretch reflex.

Yoga for Life Today

Yoga teaches us to look for the answers within and awaken from the inside out
rather than from the outside in. When you cultivate clarity and power on the inside, you
begin to shine your light in all ways. With commitment and focus on this ancient
method, you access the results of yoga that are widely known today, all of which means

49
less stress, more energy, and an increased sense of your power to live your life right
now. The benefits of a committed yoga practice include the following
Ø Increased physical strength
Ø Patience
Ø Mental clarity
Ø Connection to self and others
Ø Physical and mental flexibility
Ø Adaptability
Ø Overall health and well-being

Tips to Start your Practice

Preparation is important as you start your power yoga practice. Here are some helpful
tips to get you started so that you can get the most of your time on your mat.
Ø Commit to at least 20 minutes a day. Choose a time when you can consistently
practice. An ideal time is first thing in the morning, before you start your day.
Ø Put your practice on your calendar and do it!
Ø Find an area free of clutter and as free from distraction as possible.
Ø Make sure you have enough space for your mat and to stretch your legs and
arms out in all directions.
Ø Invest in tools to support your practice, such as a nonslip mat, two blocks, and
a strap.
Ø Turn off your phone during your practice.
Ø Avoid eating two hours before you practice. Practice is best on a relatively
empty stomach to support your work of deep twists, inversions, and core work.
Ø Make sure you hydrate, especially after your practice.
Ø Wear fitted clothing that won’t catch or get in the way of your practice.
Ø You’ll spend a lot of time on your hands, so fitted shirts are best to support you
while you sweat and so clothes don’t fall over your face and constrict your
breath.
Ø Flexibility is not required. The poses are more about how you feel rather than
how you look.
Ø Have fun. A light heart and open mind are important for this lifelong practice.

Research-Based Task
1. Search for at least 20 yoga poses and present it to the class by the next
meeting.
2. The yoga poses shall be performed with ease and correctness.
3. Individual Yoga Mat is required.
4. Wear your Proper PE attire in performing the different yoga poses.
5. This will be performed in groups but graded individually.

50
 Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________

D. Application:
Activity 1: Instruction: Design a week-long fitness program adhering to the FITT
principle, focusing on a comprehensive flexibility workout.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Frequency

Intensity

Time

Type

Performance
50 points 40 points 30 points 20 points 10 points
Criteria
Quality of The plan The plan The plan shows The plan shows The students did
Content shows various shows a few relevant very poor not finish the
significant significant information information weekly physical
information information about weekly about weekly activities plan
about weekly about weekly physical physical adequately.
physical physical activities activities
activities activities
Skill/Consistently The plan was The plan was The plan The plan showed The plan showed
patiently with a little showed below average poor
done; it was more effort, average craftsmanship, craftsmanship;
as good as the work could adequacy, but lack of pride in evidence of
hard work have been not as good as finished work. laziness or lack
could make it. almost it could have of understanding.
outstanding. been done;
lacks the
finishing
touches.
Timeliness The Plan The plan The plan The plan handed The plan handed
handed in on handed up to handed up to up to one week in more than one
time two days late four days late late week late

51
Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________
Instruction: Perform all static and dynamic stretching activities with ease and
correctness.
Name Stretching Activities
(ex. Butt kicks)
1.
2.
3.
4.
5.
6.

Criteria 3 points 5 points 7 points 9 points 10 points

Proper The student The student The student The student The student
Execution incorrectly executes the executes the executes the executes the
executes most exercises. exercises exercises exercises
of the exercises. Demonstrates satisfactorily. excellently. outstandingly.
Demonstrates proper form, Demonstrates Demonstrates Demonstrates
improperly the techniques, and proper form, proper form, proper form,
form, tempo some of techniques, and techniques, and techniques, and
technique, and the time. tempo most of tempo all the tempo all the
tempo. the time. time. time.

Exercise The student The student The student The student The student
Completion executes the executes the executes the executes the executes the
and Effort exercises with exercises exercises exercises well exercises very
hesitation and without without without well without
did not hesitation and hesitation and hesitation and hesitation and
complete the completes completes completes completes
workout. workout some workout. The workout. The workout. The
Teacher of the time. The teacher prompts teacher prompts teacher prompts
prompts are teacher prompts are rarely are not needed are not needed to
repeatedly are frequently needed to to correct the correct the
needed to needed to correct the exercise. Effort exercise. Effort
correct the correct the exercise. Effort is very good. is outstanding.
exercise. exercise. Effort is good.
is poor.
Effort is very
poor.

Teamwork The student The student The student The student The student
and display very display poor display good display very display excellent
Collaboration poor teamwork teamwork and teamwork and good teamwork teamwork and
and cooperation cooperation by cooperation by and cooperation cooperation by
by respecting respecting respecting by respecting respecting
equipment, equipment, equipment, equipment, equipment,
others, and the others, and the others, and the others, and the others, and the
teacher’s teacher’s teacher’s teacher’s teacher’s
instruction none instruction some instruction most instruction most instruction all
o the time. of the time. of the time. of the time. the time.

52
Name: __________________________________________ Date: _______________
Course & Year: _________________________________ Score: ______________
Instruction: Perform Yoga routine for 2 minutes by group with ease, confidence, and
correctness.

Criteria 3 points 5 points 7 points 9 points 10 points

Proper The student The student The student The student The student
Execution incorrectly executes the executes the executes the executes the
executes most exercises. exercises exercises exercises
of the exercises. Demonstrates satisfactorily. excellently. outstandingly.
Demonstrates proper form, Demonstrates Demonstrates Demonstrates
improperly the techniques, and proper form, proper form, proper form,
form, tempo some of techniques, and techniques, and techniques, and
technique, and the time. tempo most of tempo all the tempo all the
tempo. the time. time. time.

Exercise The student The student The student The student The student
Completion executes the executes the executes the executes the executes the
and Effort exercises with exercises exercises exercises well exercises very
hesitation and without without without well without
did not hesitation and hesitation and hesitation and hesitation and
complete the completes completes completes completes
workout. workout some workout. The workout. The workout. The
Teacher of the time. The teacher prompts teacher prompts teacher prompts
prompts are teacher prompts are rarely are not needed are not needed to
repeatedly are frequently needed to to correct the correct the
needed to needed to correct the exercise. Effort exercise. Effort
correct the correct the exercise. Effort is very good. is outstanding.
exercise. exercise. Effort is good.
is poor.
Effort is very
poor.

Teamwork The student The student The student The student The student
and display very display poor display good display very display excellent
Collaboration poor teamwork teamwork and teamwork and good teamwork teamwork and
and cooperation cooperation by cooperation by and cooperation cooperation by
by respecting respecting respecting by respecting respecting
equipment, equipment, equipment, equipment, equipment,
others, and the others, and the others, and the others, and the others, and the
teacher’s teacher’s teacher’s teacher’s teacher’s
instruction none instruction some instruction most instruction most instruction all
o the time. of the time. of the time. of the time. the time.

53
IV. Further Readings
Edlin, G. & Golanty, E. (2016), Health and Wellness, Jones & Bartlett Learning,
Burlington p.159-161
Thygerson, A. and Thygerson S. (2016). Fit to be Well, Jones & Bartlett Learning,
Burlington p.98-106

V. References
Ballecer, M., Solmerano, E., Reyes, M. & Ignacio III, R. (2023). Physical activities
towards health and fitness: PATHfit 2 – exercise-based fitness activites. Book
Atbp. Publishing Corp. ISBN 978-621-409-206-2
Eliot, T. (2019). A journey into yin yoga. Human Kinetics. ISBN: 978-1-4925-5722-7
Cunningham, R. (2017). Yoga for athletes. Human Kinetics. ISBN: 978-1-4925-2261-
4
https://www.physio-pedia.com/Stretching#cite_note-1
https://www.webmd.com/fitness-exercise/what-is-pnf-stretching

54