PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #4 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________
Lesson title: PLANK SERIES Materials:
SAS, Pencil , Exercise mat, Timer
Learning Targets:
At the end of the module, students will be able to: References:
1. Define planking as an exercise that involves holding a https://www.healthline.com/health/14-
static position to engage the core and improve plank-variations-your-core-will-thank-
strength, stability, and posture. you-for-later#2.-Straight-arm-knee-
2. Demonstrate and explain proper planking technique, plank-(for-beginners)
including alignment of the body, engagement of the
https://www.verywellfit.com/the-plank-
core, and avoiding common mistakes.
3. Discuss safety precautions and provide opportunities
exercise-3120068
for students to practice planking with feedback on their
form, focusing on maintaining correct technique and
setting personal goals.
A. LESSON PREVIEW/REVIEW
Introduction
Welcome to our SAS4 that tackles about planking! Planking is a popular exercise that involves holding a static
position to engage the core and improve strength, stability, and posture. In this module, we'll cover the
definition of planking, its benefits, how to do planking with proper technique, common mistakes to avoid, and
important safety precautions. Let's get started on building a strong core and improving your overall fitness with
planking!
B.MAIN LESSON
PLANK EXERCISE
The plank exercise is a bodyweight exercise that is performed in a prone
position, where the individual holds a position that mimics the "top" of a
push-up, with the body held straight and rigid like a plank.
To perform a plank, one should start on all fours, then extend their legs
behind them while keeping their arms straight and forearms on the ground.
The elbows should be positioned directly below the shoulders, and the
hands should be flat on the ground.
The individual should then engage their core muscles, glutes, and legs, and lift their body off the ground,
holding it in a straight line from head to heels. The goal is to maintain this position for as long as possible while
keeping the body stable and avoiding any sagging or arching in the back.
The plank exercise is an effective way to strengthen the core muscles, improve posture, and develop overall
body stability. There are also many variations of the plank exercise, such as side planks or plank jacks, that
can add variety and challenge to the workout.
This document is the property of PHINMA EDUCATION
PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #4 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________
BENEFITS OF DOING PLANK EXERCISE
There are numerous physical benefits of performing the plank exercise. Strengthening the core is a crucial
component of any fitness routine, as it enhances stability and provides aesthetic appeal. More importantly, it
aids in stabilizing, balancing, and powering the body during various activities.
A robust core is the foundation of all coordinated and dynamic athletic movements. It can also reduce joint
stress and improve posture.
Additionally, the plank exercise can serve as a benchmark for evaluating core muscle strength and stability.
While primarily a strength-building exercise, the plank also engages multiple muscles, thus assisting in
increasing calorie burn.
HOW TO DO A PLANK?
Select a position where you can extend your whole body length. Using an exercise mat will give you enough
padding to be comfortable on all fours. You can choose whether to perform a plank on your palms or your
forearms.
1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly
under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at
the floor.
2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid
and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral
spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over
the balls of your feet.
3. Hold this position for 10 seconds. Release to floor.
4. Over time work up to 30, 45, or 60 seconds.
You can watch this video: https://www.youtube.com/watch?v=BQu26ABuVS0
Common Mistakes
Avoid these errors to get the most out of this exercise and to avoid strain or injury.
A. Arching your back: If you arch your back, you are not engaging your abdominals sufficiently and you
are putting more of the weight onto your arms. Check to be sure you are keeping your shoulders down
and wide.
B. Sagging your hips: Your hips will start sinking once your abs have reached their fatigue limit. That's a
sign it's time to end your plank. If it seems your hips are sagging from the beginning, try separating
your feet a bit wider and focus on engaging your abs.
C. Tilting your head up: Your neck should be in line with your body, not tilted up, which could strain the
neck. Keep your gaze down at the floor.
This document is the property of PHINMA EDUCATION
PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #4 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________
Safety and Precautions
To ensure safety during planking, individuals with shoulder injuries are advised to refrain from performing the
exercise. If you experience any discomfort in the shoulder region, it's recommended to discontinue the
workout.
For pregnant women, planking is generally safe; however, it may cause stress on the abdominal wall,
necessitating modification of the exercise. Alternatives like side planks or incline planks may be preferable. It's
advisable to consult with a doctor or physical therapist to determine if planking is an appropriate exercise.
Skill-Building
Group Performance Activity: Plank Exercise
Sure! Here's a simple instruction for a group performance activity of planking:
1. Gather your group of 5 members in an open and safe space, such as a gym or fitness studio. Make
sure there is enough room for everyone to lie down on the floor with their arms extended in front of
them.
2. Explain to the group that the activity will involve performing planks, which is a popular core
strengthening exercise that involves holding a static position.
3. Demonstrate the proper form for planking: Lie face down on the floor with elbows bent at 90 degrees
and forearms resting on the ground. Align your elbows directly under your shoulders, and keep your
body in a straight line from head to heels.
4. Instruct the group to pair up and position themselves in parallel lines, facing each other, with enough
space between each pair to perform planks comfortably without touching each other.
5. Set a timer for a predetermined amount of time, such as 30 seconds to 1 minute, depending on the
fitness level of the group. Explain that the goal is to hold the plank position for the entire duration of the
timer.
6. Start the timer and have the group members get into the plank position simultaneously, maintaining
proper form and engaging their core muscles.
7. Encourage the group to support and motivate each other during the activity, and to focus on breathing
and maintaining proper alignment throughout.
8. After the designated time has elapsed, stop the timer and have the group members slowly lower
themselves to the floor, resting for a brief moment.
9. Repeat the activity for 2-3 rounds, gradually increasing the duration of the plank hold as the group
becomes more comfortable and proficient.
10. Cool down with some gentle stretching exercises for the core and other muscle groups, and provide
feedback and encouragement to the group for their effort and performance.
11. End the activity with a brief reflection or discussion about the experience and the benefits of planking
for core strength and overall fitness.
Note: It's important to emphasize the importance of proper form and technique during planking to prevent any
risk of injury. Participants should be encouraged to listen to their bodies and modify the exercise as needed to
This document is the property of PHINMA EDUCATION
PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #4 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________
suit their individual fitness levels and abilities. It's also recommended to consult with a qualified fitness
instructor or healthcare provider before starting any new exercise program, especially if there are any health
concerns or medical conditions.
Check for Understanding
Multiple Choice: Encircle the right answer
What is the plank exercise?
A) A type of yoga pose
B) A core strengthening exercise
C) A cardio exercise
D) A weightlifting exercise
Which muscle group does the plank exercise primarily target?
A) Biceps
B) Quadriceps
C) Abdominals
D) Hamstrings
How should you position your body during a plank exercise?
A) Lying flat on your back
B) Sitting upright
C) Facing downward with arms extended
D) Kneeling on all fours
What is the recommended duration for holding a plank exercise for beginners?
A) 10 seconds
B) 30 seconds
C) 1 minute
D) 5 minutes
What are the benefits of regularly doing plank exercises?
A) Improved balance and flexibility
B) Increased muscle strength and endurance
C) Better posture and core stability
D) All of the above
C. LESSON WRAP-UP
Summary
Planking is a core exercise where you hold a straight body position on your forearms and toes. It strengthens
your core, improves stability, and can be modified for different fitness levels. Remember to maintain proper
alignment, start with shorter durations, and consult with a professional if needed.
This document is the property of PHINMA EDUCATION
PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #4 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________
Thinking about Learning
Directions: Since you are done with this lesson, please carefully read the question below and give your honest
answer to it.
1. Did you find this lesson important? Were you able to meet the learning objectives? Yes/No/Why?
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2. Did you have challenges in today’s learning? How did you overcome those challenges?
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FAQs (Frequently Asked Questions)
Q. What muscles do planks work?
A.The plank exercise works the entire core, especially the rectus abdominis. It also works the abdominal
muscles that run from the pelvis along the spine and up to the shoulder girdle.
Q. How many calories does planking burn?
A. How many calories burned depends on your weight and how long you hold the plank. Typically, a 150-
pound individual will burn about 3 to 4 calories a minute holding a plank.
Q. What do planks help with?
A. Planks are great for building core strength and stability, which helps improve balance and coordination
during everyday activities. A strong core can also support you during other forms of athletic or physical activity
and can even help protect your lower back from injury.
This document is the property of PHINMA EDUCATION
