HEALTH OPTIMIZING PHYSICAL EDUCATION

S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

— INFO IS BASED FROM MODULE GIVEN— ● Hip-hop is also more than a dancing style —
it is a culture and a way of life.
1.0 NATURE OF STRENGTHENING ● B-boying, DJ-ing, graffiti art, and mc-ing
EXERCISE are the four primary components.
● Bboying, locking, and popping are three
underground dance forms that gave rise to
AEROBIC EXERCISE hip-hop dancing as we know it today.
● is defined as any physical activity that ● The concepts and choreographic
makes you sweat, makes you breathe components of jazz dance were then
harder, and causes your heart to beat combined to create a hybrid dance style.
quicker than it would at rest.
● It engages your big muscle groups, is
rhythmic, and may be performed for at least 2.0 NATURE OF STRENGTHENING
10 minutes. EXERCISE
● The utilization of oxygen by your body to
satisfy energy demands during activity is
referred to as aerobic. RESISTANCE TRAINING
● Aerobic dancing is one of the most popular ● also known as strength training or weight
cardio workouts. It entails any form of training
dancing. ● is the use of resistance to muscular
● It might range from Zumba, a Latin-inspired contraction to build the strength, anaerobic
dance aerobics session, to hip-hop dancing. endurance, and size of skeletal muscles.
● A typical class starts with a 5- to 10-minute ● is based on the principle that muscles of
warm up, then moves into a 20- to the body will work to overcome a resistance
30-minute aerobic routine and finishes with force when they are required to do so.
a 5- to 10-minute cool down. ● When you do resistance training repeatedly
and consistently, your muscles become
● Alberto "Beto" Pérez, a Colombian dancer stronger.
and choreographer, founded Zumba in the
1990s as an exercise fitness program. A well-rounded fitness program includes strength
Zumba Fitness LLC owns the trademark for training to improve joint function, bone density,
it. muscle, tendon, and ligament strength, as well as
● The company was formed in October 1988 aerobic exercise to improve your heart and lung
by Alberto "Beto" Pérez, Alberto Perlman, fitness, flexibility, and balance exercises.
and Alberto Aghion.
● Claudia Leitte, a Brazilian pop singer, has Australia’s physical activity and sedentary behavior
also joined the Zumba Fitness team as an guidelines recommend that adults do
international ambassador. muscle-strengthening activities at least two days
● Zumba is now enjoyed in over 180 each week. Vary your progressive resistance
countries. training program every six to eight weeks to
● Hip-hop dance maintain improvement.
○ is a term that describes street
dance forms that are predominantly Variables that can impact your results include:
done to hip-hop music or have ● Sets
emerged as a result of hip-hop ● Repetitions
culture. ● Exercises undertaken
● It encompasses a broad range of genres, ● Intensity (weights used)
the most well-known of which is break ● Frequency of sessions
dance, which was developed in the 1970s ● Rest between sets
and popularized by American dance teams.

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 HEALTH OPTIMIZING PHYSICAL EDUCATION
S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

Health Benefits of Resistance Training Can be used for squats, push-ups,

YOUR OWN BODY and chin-ups; Using your body
WEIGHT weight is convenient, especially
Physical and mental health benefits that can be when traveling or at work
achieved through resistance training are the
following:
● Improved muscle strength and tone BASIC PRINCIPLES OF RESISTANCE TRAINING
● Maintaining flexibility and balance
● Weight management and increased Your overall fitness program is
muscle-to-fat ratio PROGRAM
composed of various exercise
● Greater stamina types.
● Pain management
● Improved mobility and balance Different weights or other types of
● Improved posture resistance will be used for different
● Decreased risk of injury WEIGHT
exercises during your strength
● Increased bone density and strength, and training session.
reduced risk of osteoporosis
● Improved sense of well-being – resistance A particular movement that is
EXERCISE
training may boost your self-confidence, designed to strengthen a particular
improve your body image and your mood muscle or group of muscles
● Improved sleep and avoidance of insomnia
● Increased self-esteem Refer to the number of times you
● Enhanced performance of everyday tasks REPETITIONS
continuously repeat each exercise
in a set
DIFFERENT TYPES OF RESISTANCE TRAINING Is a group of repetitions performed
SET
without resting
Classic strength training tools
FREE WEIGHTS
such as dumbbells, barbells and
You need to rest between sets.
kettlebells
REST
Rest periods vary depending on the
Weighted balls or bags
MEDICINE BALLS intensity of exercise being
OR SAND BAGS undertaken.

Switching around your workout

Devices that have adjustable seats routine challenges your muscles
WEIGHT VARIETY
with handles attached either to and forces them to adapt and
MACHINES
weights or hydraulics strengthen.

Like giant rubber bands – these To continue gaining benefits,

provide resistance when stretched. strength training activities need to
RESISTANCE
They are portable and can be be done to the point where it’s hard
BANDS
adapted to most workouts. The for you to do another repetition.
bands provide continuous PROGRESSIVE
resistance throughout a movement OVERLOAD
Also, regular adjustments to the
PRINCIPLE
training variables, such as
A training tool that uses gravity frequency, duration, exercises for
SUSPENSION
and the user's body weight to each muscle group, number of
EQUIPMENT
complete various exercises exercises for each muscle group,

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HEALTH OPTIMIZING PHYSICAL EDUCATION
S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

possible.
sets and repetitions, help to make
sure you progress and improve.
3. BODYWEIGHT EXERCISES ARE BRILLIANT FOR
DEVELOPING TECHNIQUE AND INJURY
Muscles need time to repair and
PREVENTION.
adapt after a workout.
● Windebank emphasized that bodyweight
RECOVERY training is an excellent method to improve
A good rule of thumb is to rest the
your technique and form.
muscle group for up to 48 hours
● Lifting weights may be quite taxing on your
before working the same muscle
body, especially your joints. Because
group again.
bodyweight exercise puts less strain on
your joints, you're less likely to get an injury
that will prevent you from continuing your
3.0 BODY-WEIGHT EXERCISES INVOLVING training in the long run.
ARMS
4. BODYWEIGHT EXERCISES CAN BE QUICK AND
EASY.
The Benefits of Bodyweight Exercises ● Since everyone is short on time these days,
finding quick, efficient workouts is vital.
● Bodyweight training, on the other hand,
To learn why you should ditch the dumbbells in doesn't have a specialized gym and only
favor of bodyweight training, BOBBY requires minimum equipment, so you can
squeeze in a workout anytime you have
WINDEBANK, a personal trainer at Sweat It, some free time, no matter where you are.
explained why exercising your body with ● It also enables you to blend cardio and
nothing but your body is so beneficial. strength training, allowing you to get the
most out of your workout.
1. BODYWEIGHT EXERCISES ARE ACCESSIBLE.
● According to Windebank, bodyweight BODYWEIGHT EXERCISES FOR
training may be adapted for every fitness BUILDING MUSCLE
level.
● Bodyweight workouts may be extremely
tough and useful, whether you’re beginning 1. PRESS-UPS
from scratch and attempting to perform
one press-up or you’re a seasoned athlete.
● It’s also simple to progress the workouts so
you can constantly challenge yourself and
increase your power.
HOW TO DO THE EXERCISE
2. BODYWEIGHT EXERCISES WILL INCREASE YOUR 1. Set up with your weight supported on your toes and
MOBILITY AND STABILITY. hands beneath your shoulders, body straight.
● As Windebank points out, humans were 2. Take care to keep your core locked so a straight line
born to move, and mobility and stability are forms between your head, glutes, and heels.
essential components of our movement 3. Lower your body until your chest is an inch from the
and whole life. ground then explosively drive up by fully extending your
arms.
● Bodyweight training can help increase
mobility and test the body's stabilizers by WHY?
using complete movements. As a result, ● “This age-old exercise activates every muscle in your
body when performed correctly,” says Frost.
strength improvements in the gym may be

COURSE / YEAR LEVEL | SEMESTER # | QUARTER # | SUBJECT NAME | PROFESSOR’S NAME PAGE 3
HEALTH OPTIMIZING PHYSICAL EDUCATION
S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

2. GROINERS HOW TO DO THE EXERCISE

1. Position yourself in a handstand position with your feet
planted against a wall.
2. Move your hands forward and walk down the wall until
you reach the bottom.
WHY?
● Doing handstand walks is a great way to challenge
HOW TO DO THE EXERCISE your entire posterior and anterior chain (your back
1. Start the exercise in a press-up position. muscles), making it one of the best bodyweight moves
2. Jump forward so both legs land next to your hands. on the planet.
3. Return to the starting position. ● However, it's important to maintain a straight line
during the handstand by squeezing your abs and
WHY?
glutes to avoid landing on your head. (FROST)
ACCORDING TO FROST:
● Increased range of movement: Opening hips and
thorax helps muscles extend and contract further, 5. WIDE-GRIP PULL-UPS
leading to bigger gains during workouts.
● Muscle growth: A larger range of movement translates
to significant extra muscle growth, as per research.
● Injury prevention: Improved blood flow to lower body
muscles reduces the risk of injury from overstrain.
● Warm-up: Groiners elevate heart rate, preparing your
body for subsequent exercises.

3. SPIDER CRAWL
HOW TO DO THE EXERCISE
1. Grab the bar with your palms facing away from you
and your arms fully extended.
2. Your hands should be as wide as you can comfortably
get them.
3. Squeeze your shoulder blades together, exhale, and
drive your elbows towards your hips to bring your chin
HOW TO DO THE EXERCISE
above the bar.
1. From a press-up position, raise one foot off the floor
4. Lower under control back to the start position.
and bring your knee up towards your elbow.
2. Pause then return to the starting position and repeat
on the other side. WHY?
3. Make sure to crunch your core at the top of the rep to ● Sure, normal pull-ups are great back-builders. So why
bring your knee even closer to your elbow and get not bring your shoulders into the equation too?
more out of your abs. Wide-grip pull-ups are the perfect lat attacker, ramping
WHY? up the effort needed for every rep compared to your
● Want to sculpt a superhero physique? This primitive normal pull-up.
movement crushes your core while also targeting your ● And there’s a simple secret to getting the most from
legs, arms, chest, and shoulders (yup, all at once). this move: form. Keep tension in your glutes
FROST throughout the move to keep your body straight and
muscles injury-free, says Frost. Easy squeezy.
4. HANDSTAND WALL WALK

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HEALTH OPTIMIZING PHYSICAL EDUCATION
S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

HOW TO DO THE EXERCISE

4.0 BODY-WEIGHT EXERCISES INVOLVING 1. Sit up straight with your legs bent, and feet flat on the
CORE floor.
2. Keeping your legs together, slowly lift them off the
floor until they form a 45-degree angle to your torso.
CORE EXERCISE Engage your entire core, keep your back flat, and
balance on your tailbone.
● Core exercises train the muscles in your
3. You can keep your knees bent (as pictured) or
pelvis, lower back, hips, and abdomen to
straighten them out for more of a challenge.
work in harmony.
4. Reach your arms straight out in front of you, parallel to
● This leads to better balance and stability, the floor. If you feel that you need some extra support,
whether on the playing field or in daily place your hands on the floor, underneath your hips.
activities. 5. This is a High Boat. Hold here for three deep breaths.
● Most sports and other physical activities 6. Then, lower your legs, straightening them out, while
depend on stable core muscles. also lowering your upper body. Both your shoulder
blades and legs should hover a few inches off the floor.
If that is too challenging, keep them slightly higher off
EXAMPLE OF CORE EXERCISES the floor and work toward bringing them lower and
lower.
7. This is Low Boat. Hold for one breath, and then lift your
1. PLANK legs and torso back to High Boat.

3. BODY SAW
HOW TO DO THE EXERCISE
1. Put your toes on a set of gliders or towels and then get
into a forearm plank with your forearms on the floor,
elbows directly underneath your shoulders, hands
facing forward so that your arms are parallel, and legs
extended behind you. Tuck your tailbone and engage
HOW TO DO THE EXERCISE
your core, butt, and quads. This is the starting position.
1. Rest your forearms on the floor, with your elbows
2. Slowly push with your forearms and elbows to slide the
directly underneath your shoulders and hands facing
gliders or towels back toward the wall behind you.
forward so that your arms are parallel.
Move as far as you can without losing core
2. Extend your legs out behind you and rest your toes on
engagement. Don't let your hips sag.
the floor. Your body should form one straight line from
3. Slowly pull with your arms and elbows to return to the
your shoulders to your heels.
starting position.
3. Squeeze your entire core, your glutes, and your quads,
and tuck your butt under a little to keep your lower
back straight. Make sure you are not dropping your 4. SIDE BEND
hips or hiking your butt up high toward the ceiling.
4. Position your head so that your neck is in a neutral
position and your gaze is on your hands.
5. Hold this position.

2. HIGH BOAT TO LOW BOAT

HOW TO DO THE EXERCISE

1. Start in a side plank with your right hand on the floor,
directly underneath your right shoulder, and your feet
staggered so the left is right in front of the right (as
shown). You can also stack your left foot on top of
your right.

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HEALTH OPTIMIZING PHYSICAL EDUCATION
S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

2. Engage your core and your butt. Let your left arm relax
by your left side.
3. Dip your hips down toward the ground and then lift
them back up. This is 1 rep.
4. Do all your reps on one side, and then repeat on the
other side.

5. JACKKNIFE

● Dynamic leg warm-up exercises and stretches

can be done with cold muscles, but it's better to
ease into them.
● After a five-minute jog or jump roping session,
HOW TO DO THE EXERCISE your muscles are starting to get warm and ready.
1. Lie face up with your legs extended and arms extended Then, organize your warm-up exercises in terms
overhead on the floor, keeping them close to your ears. of intensity, starting with the least intense, and
Contract your abs to press your low back into the gradually increasing intensity.
ground. This is the starting position.
2. Point your toes, squeeze your thighs together, squeeze 2. LEG SWING
your glutes, and simultaneously lift your legs and upper
back off the ground, reaching your hands forward to
meet your feet so that your body forms a V.
3. Keep your core engaged as you slowly lower to return
to the starting position.

5.0 BODY-WEIGHT EXERCISES INVOLVING

LEGS
● Leg swings are an excellent gentle leg warm-up
LEG TRAINING exercise to encourage a range of motion in the
● is a technique for enhancing leg muscular hip joints, glutes, hip flexors, IT band, and quads.
strength. Lunges, squats, and leg presses
are just a few of the leg exercises available. 3. FRANKENSTEIN MARCH /WALK HIGH KICK
● Certain workouts can help strengthen your
thigh, hamstrings, and lower legs.
● According to the American Council on
Exercise, warming up your legs increases
blood flow to the muscles and loosens the
joints.
● Not only does this help you perform better,
but it will also prevent acute injuries such
as sprains. It prepares you mentally. ● Scare your friends and warm up your hamstrings
at the same time with this move.
leg exercises are based on three parts: warm-up, ● How To Do It:
conditioning, and cool-down. ○ Traveling forward, kick your right leg
straight out in front of you
○ extending your left arm and trying to
1. LIGHT CARDIO (5-MINUTE JOG, JUMP ROPING) touch the fingertips of your left hand
with your right toes.
○ Keep the leg as straight as possible.
Land on the right foot

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HEALTH OPTIMIZING PHYSICAL EDUCATION
S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

○ Then move forward, extending the left 6. ANKLE POPS

leg and right arm. Continue to alternate, ● Don't forget about your ankles. Head off twists
taking 20 steps in total. and sprains with ankle pops.
● How To Do It:
4. QUAD WALK ○ Take a slight bend in your knees.
○ Lightly bounce up off your toes and land
on your toes before coming down on
your whole foot.
○ Repeat, moving forward for 10 to 20
jumps.
○ Then reverse, moving back to your
starting point.

LEG CONDITIONING
This all-leg conditioning workout challenges your
● Scare your friends and warm up your hamstrings
cardiovascular conditioning but also builds lower
at the same time with this move. This dynamic
move warms up your quadriceps and hip flexors.
body strength and endurance
● How To Do It:
○ Take a step forward with your right foot 1. WALL SQUAT
and pull your left foot in toward your left
buttock as far as you can.
○ Next, step forward with your left foot,
pulling your right foot in toward your
right buttock.
○ Repeat for a total of 20 steps.

5. GRAPEVINE

● This exercise teaches you the correct squat form

without risking the chance of injury from
squatting heavy.
● Make sure you keep your weight in your heels.
● This will protect your knees while squatting and
ensure the right muscles are firing.
● How to do it:
○ Lean back so your weight is pressing
against the wall.
● If you know how to do the dance move by the
○ Transition your weight into your heels
same name, then you're ready for this warm-up
and squat down until your legs are
drill that prepares your legs for lateral movement
parallel to the ground.
and improves agility.
○ Keep your shoulders back and chest up
● How To Do It:
as you do.
○ Move to your left, cross your right foot
○ Push through your heels and stand up
in front of your left foot, take a step
the same way you came down, she
with your left foot, then cross your right
adds.
foot behind your left foot.
○ Do this exercise in 3 sets of 15 reps
○ Repeat the sequence, speeding up the
with 45-60 seconds of rest in between
movement as you go.
sets
○ Do about 20 crosses, front and back,
and then switch direction.

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HEALTH OPTIMIZING PHYSICAL EDUCATION
S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

2. LUNGE it’s too easy, place your feet on a ledge or bench,

or hold a weight on your hips.
● How to do it:
○ Lie down on the ground with your knees
bent and feet flat.
○ “Dig into your heels, lift your hips, and
squeeze your glutes as you come up
into a bridge position.
○ Hold at the top for one to two seconds,
then lower down and repeat.
○ Keep your hips level throughout.
○ Do this in 3 sets of 15 reps with 45
seconds of rest between sets.

4. STEP-UP
● This exercise trains your legs to work
independently without fully challenging your
balance since both feet remain grounded.
● If it’s too easy, hold dumbbells or kettlebells.
● How to do it:
○ Place one foot about three feet in front
of the other with your toes facing the
same direction.
○ Pull your shoulders back and keep your
chest up as you lower your back knee
until it’s one inch above the ground.
○ Push through your front heel and
straighten your back leg to come back
up to the start position.
○ Repeat all reps on one leg, then repeat ● This exercise strengthens all the muscles in your
on the other. Make sure you don’t lean legs and challenges balance as well. You
forward too far—think about indirectly work your core by keeping your torso
maintaining a “proud chest” as you rise. upright when you step up.”
○ Do this in 2 sets of 8 reps (each leg) ● For a greater challenge, hold dumbbells or move
with 60 seconds of rest between sets. explosives by driving your trail leg up as you
pump your arms (imagine you’re sprinting or
3. GLUTES BRIDGE doing high knees).
● How to do it:
○ Find a box, ledge, or step that’s about
6–12 inches tall.
○ “Place one foot on the step and rise,
keeping your shoulders back and chest
up.
○ Step down and repeat with the other
leg.
○ Do this in 2 sets of 6 reps (each leg)
with 60 seconds of rest between sets.

● This exercise strengthens two of the posterior

chain’s main muscles directly: your glutes and
hamstrings.
● Strong glutes and hamstrings are critical to
avoiding injury as you progress in your training. If

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HEALTH OPTIMIZING PHYSICAL EDUCATION
S.Y. ‘23 - ‘24 | MA’AM LIEZEL BALBIN WEEK 1-4 / MODULE 3-7

5. CALF RAISES ● A sudden end to an exercise might produce

dizziness by slowing down cardiac activity
and lowering blood pressure. Blood
pressure drops as a result of less blood
returning to the heart.

● To relieve muscular tension and aid in

muscle relaxation, a series of static
stretches should be included in the
cool-down regimen.
● A decent cool-down exercise should last
around ten minutes.
● During this time, a gentle massage is
● This basic exercise strengthens the recommended to help with metabolic
gastrocnemius and soleus muscles that make product clearance and blood flow back to
up your calf and puts a positive stress on the the heart.
Achilles tendon. ● A physical and mental cool-down should be
● Training your Achilles is key because the Achilles
part of your workout program. When the
tendon is crucial to long-term success in any
workout program and is most likely to be injured mind is calm, the muscles tense up
when starting a new program.
● How to do it:
○ Stand on a step, or just stand on the
ground.
○ With feet slightly narrower than
shoulder-width apart, rise onto your
toes, then slowly lower yourself back
down.
○ Do this in 3 sets of 20 reps with 30
seconds of rest between sets.

RECOVERY/COOL DOWN
● is equally as vital as work, since the body
begins to create tiny changes that are
necessary for adaptability during this time.
● The cool-down is the beginning of
recovery.
● A well-executed cool-down may swiftly
remove the waste products of muscular
contractions while also replenishing the
energy and oxygen resources depleted
throughout the workout.
● Hence, it's critical to set up time for this
portion of the training session.

● The cool-down is the transition between

working out and relaxing.
● This transition is necessary to prevent
blood from accumulating in the lower
extremities.

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