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PATHFIT 2 Module Updated

The document outlines the PATHFIT 2 course at the Polytechnic University of the Philippines, focusing on physical activities aimed at enhancing health and fitness. It includes a variety of exercise programs, goal setting, and nutrition principles to promote holistic development among students. The course emphasizes experiential learning and aims to produce professionals with strong ethical values and a commitment to lifelong learning.

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100% found this document useful (1 vote)

1K views126 pages

PATHFIT 2 Module Updated

Uploaded by

cariza.faustino

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Download as PDF, TXT or read online on Scribd

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POLYTECHNIC UNIVERSITY

OF THE PHILIPPINES
Department of Service Physical Education
College of Human Kinetics
Mabini Campus

PATHFIT 2
Physical Activities Towards Health and
Fitness 2 Exercise Based Fitness
Activities
Geraldine Cachola- Minas, Ed.D
Joana Marie Carina Gabunilas, DEM
Russell Tropa, MPES
1
Sheryll Serrano, MPES
Physical Activities Towards Health
and Fitness 2
Exercise Based Fitness Activities
(PATHFIT 2)

Geraldine Cachola- Minas, Ed.D

Joana Marie Carina Gabunilas, DEM
Russell Tropa, MPES
Sheryll Serrano, MPES

ALL RIGHTS RESERVED. No part of this learning module may be reproduced,

used in any form, or by any means graphic, electronic, or mechanical, including
photocopying, recording, or information storage and retrieval system without
written permission from the authors and the University.

Published and distributed by:

Polytechnic University of the Philippines

address
website
email
Tel. No.:

2
The VMPGO

VISION
PUP: The National Polytechnic University

MISSION
• Ensuring inclusive and equitable quality education and promoting lifelong learning
opportunities through a re-engineered polytechnic university by committing to:
● provide democratized access to educational opportunities for the holistic
development of individuals with global perspective.
● offer industry-oriented curricula that produce highly skilled professionals with
managerial and technical capabilities and a strong sense of public service for nation-
building.
● embed a culture of research and innovation.
● continuously develop faculty and employees with the highest level of
professionalism.
● engage public and private institutions and other stakeholders for the attainment of
social development goal.
● establish a strong presence and impact in the international academic community.

PHILOSOPHY
As a state university, the Polytechnic University of the Philippines believes that:
● Education is an instrument for the development of the citizenry and for the
enhancement of nation-building; and,
● That meaningful growth and transformation of the country are best achieved in an
atmosphere of brotherhood, peace, freedom, justice and nationalist-oriented
education imbued with the spirit of humanist internationalism.

SHARED VALUES AND PRINCIPLES

1. Integrity and Accountability
2. Nationalism
3
3. Sense of Service
4. Passion for Learning and Innovation
5. Inclusivity
6. Respect for Human Rights and the Environment
7. Excellence
8. Democracy

GOALS OF THE COLLEGE/CAMPUS

The College of Human Kinetics is committed to:

• produce highly qualified professionals with a strong sense of ethical and moral
values, a passion for lifelong learning, and a commitment to serve fellow-Filipino
people toward social and economic development through quality instruction,
relevant research, and extension programs, thus, achieving national and
international quality standards; and

• provide experiential and engaging learning experiences through Physical

Activities Toward Health and Fitness (PATHFIT) programs that build catalyzing
agents in achieving students’ holistic development.

PROGRAM DESCRIPTION
1. Active and Healthy Living
a) Participate in moderate to vigorous physical activities (MVPAs) in accordance with
national and global recommendations on physical activities for health.
b) Adapt movement competencies to independent physical activity pursuits that are
health-enhancing and personally rewarding.
c) Monitor progress and evaluate achievement of personal fitness and dietary goals.
d) Devise, apply and assess a range of strategies (i.e., exercise program design; goal
setting; period evaluation) to improve one's physical activity performances and those
of others.
2. Advocacy and Action
a) Enhance and advocate for one's personal and others' fitness, safety, and wellness
through physical activity participation and/or leadership.

4
b.) Promote practical and creative interventions that will create community connections
and contribute to the health and wellness of the school community and its periphery

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 (i.e., 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. Likewise, Adapted PE is
included in this course to ensure the physical fitness of students with additional needs
(SWAN).

INSTITUTIONAL LEARNING OUTCOMES (ILOS)

1. Critical and Creative Thinking. Graduates use their rational and reflective thinking
as well as innovative abilities to life situations to push boundaries, realize possibilities,
and deepen their interdisciplinary, multidisciplinary, and/or transdisciplinary understanding
of the world.

2. Effective Communication. Graduates apply the four macro skills in

communication (reading, writing, listening, and speaking), through conventional
and digital means, and can use these skills in solving problems, making decisions,
and articulating thoughts when engaging with people in various circumstances.

3. Strong Service Orientation. Graduates exemplify a strong commitment to service

excellence for the people, the clientele, the industry, and other sectors.

4. Adept and Responsible Use or Development of Technology. Graduates

demonstrate optimized and responsible use of state-of-the-art technologies in them
profession. They possess digital learning abilities, including technical, numerical,
and/or technopreneur skills.

5. Passion for Lifelong Learning. Graduates perform and function in society by

taking responsibility in their quest for further improvement through lifelong learning.

6. Leadership and Organizational Skills. Graduates assume leadership roles and

become leading professionals in their respective disciplines by equipping them with
5
appropriate organizational skills.

7. Personal and Professional Ethics. Graduates’ manifest integrity and adherence

to moral and ethical principles in their personal and professional circumstances.

8. Resilience and Agility. Graduates demonstrate flexibility and the growth mindset
to adapt and thrive in the volatile, uncertain, complex, and ambiguous (VUCA)
environment.

9. National and Global Responsiveness. Graduates exhibit a deep sense of

nationalism as it complements the need to live as part of a global community were
diversity is respected. They promote and fulfill various advocacies for human and
social development.

PROGRAM LEARNING OUTCOMES (PLOS)

Based on CMO No. 80, Series of 2017
1. Disciplinal Knowledge: Apply scientific and evidence-based practices critical to
the educational and learning processes.
2. Movement Competency and Proficiency: a. demonstrates skillful performance in a
variety of physical activities. b. adapt performance to variety of physical activity
settings.
3. Program, Planning, Implementation, and Evaluation:
A. Critically examine the
B. Plan and implement safe and effective physical activity programs
to address the needs of the individual in school and/or industry settings.
C. Monitor and evaluate physical activity programs in school and/or non-school
settings.
D. Use appropriate assessments in, as and for student or client
learning.
E. Use information, media and technology in pedagogy and for lifelong
learning.
4. Professional Accountability and Responsibility:
A. Demonstrate firm working/professional ethics.
6
B. Promote the advancement of the profession.
C. Pursue lifelong learning for personal and professional development.
D. Cultivate solidarity by working and dealing with/relating to other harmoniously.
5. Communication:
A. Communicate effectively with PE practitioners, other
professionals and stakeholders.
B. Use oral, written and technology formats deftly.

COURSE LEARNING OUTCOMES (CLOS).

1. Achieved consistency in their execution of movements and exercise technique
2. Make each movement challenging through progression and their personal fitness
physical activity’s goal.

7
Preface
This PATHFIT 2 instructional material has been developed by the selected faculty of the
College of Human Kinetics to assist you in improving core stability, strength, mobility, and
nutrition.

This 2-unit course offers a variety of exercises designed to enhance your movement
competencies, enabling you to engage in independent physical activity (PA). Additionally, the
course encourages you to periodically evaluate your PA and eating habits to track progress
and achieve your personal fitness and dietary goals.

Lesson 1: Fitness Activities and Goal Setting

Lesson 1 focuses on fitness activities, physical fitness testing, and goal setting. To effectively
engage in the physical activity program, you will first undergo physical fitness testing. This
will help assess your readiness for the program and provide insights into areas for
improvement. Additionally, this module will guide you in setting individualized fitness goals
tailored to your personal needs.

Lesson 2: Resistance Training and Cardiorespiratory Endurance

Lesson 2 delves into resistance training, including both low-impact and high-impact
exercises. It also covers cardiorespiratory endurance training. The objective of cardio
exercises is to maintain your heart rate at a level at least 50% higher than its resting rate for
a prolonged period by engaging larger muscle groups. This module will help you understand
the health benefits of resistance training and teach you how to design an effective resistance
program using body weight, free weights, and weight machines.

Lesson 3: Resistance Training

Lesson 3 centers on resistance training exercises, encompassing fundamental movement

patterns and core workouts. This module aims to improve your overall fitness, enhance your
capacity to carry out daily activities, and may also contribute positively to your mental and
psychological well-being.

Lesson 4: Functional Movement Exercises

Lesson 4 focuses on functional movement exercises, including basic movement patterns and
core exercises. This module is designed to enhance your overall fitness, improve your ability
to perform daily activities, and potentially boost your mental and psychological well-being.
8
Lesson 5: Strength and Conditioning

Lesson 5 introduces strength and conditioning exercises, covering the principles, types, and
benefits of strength and conditioning programs. The goal of this module is to familiarize you
with different exercises used in strength training and conditioning and to guide you in creating
a personalized sports-specific or fitness-oriented strength and conditioning program.

Lesson 6
Lesson 6 emphasizes the importance of healthy eating habits aside from exercise
involvement. In this module, you will discourse the relationship between healthy eating
principle and physical activity engagement, value the importance of engaging in daily
physical activity, identify and appreciate accessible healthier options of food and
develop and adapt meal journals to track dietary goals (nutrition) and physical activity
tracker to monitor progress and achievement.

9
TABLE OF CONTENTS

Title Page 1
The VMPGO 3
Preface 8
Table of Contents 10
OBE Course Syllabus 14
UNIT I (Unit Title)
Lesson 1 Title Physical Fitness Testing
a. Introduction
13
b. Learning Objectives/Outcomes 14
c. Presentation/Discussion of the Lesson 14
d. Link to Video Recording 31
e. Activity 31

Lesson 2 Cardiovascular Endurance Exercises

a. Introduction
34
b. Learning Objectives/Outcomes
35
c. Presentation/Discussion of the Lesson 35
d. Link to Video Recording 49
e. Activity 50
f. Rubrics of Activity 54

Lesson 3 Resistance Training

a. Introduction
56
b. Learning Objectives/Outcomes
56
c. Presentation/Discussion of the Lesson 56
d. Link to Video Recording 70
e. Activity 71
f. Rubrics of Activity 73

Values Integration 74

10
UNIT II (Unit Title)
Lesson 4 Functional Training and Core Flexibility Exercise
a. Introduction
75
b. Learning Objectives/Outcomes
76
c. Presentation/Discussion of the Lesson 76
d. Link to Video Recording 86
e. Activity 87
f. Rubrics of Activity 91

Lesson 5 Strength and Conditioning Exercise

a. Introduction
93
b. Learning Objectives/Outcomes
93
c. Presentation/Discussion of the Lesson 93
d. Link to Video Recording 97
e. Activity 98
f. Rubrics of Activity 98

Lesson 6 Healthy Eating Principles and Physical Activity Involvement

a. Introduction
99
b. Learning Objectives/Outcomes
99
c. Presentation/Discussion of the Lesson 102
d. Link to Video Recording 103
e. Activity 103
f. Rubrics of Activity

Values Integration 104

11
POLYTECHNIC UNIVERSITY OF THE PHILIPPINES
OFFICE OF THE VICE PRESIDENT FOR ACADEMIC AFFAIRS
College of Human Kinetics
Department of Service Physical Education
_________________________________________________________________________________________________________________________________________

OUTCOMES-BASED COURSE SYLLABUS

COURSE INFORMATION

Course Code PATHFIT 2 Course Physical Activities Toward Health and Fitness 2 – Exercise-Based Fitness Activities Course Credit 2
Title

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 maintain 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
Course Description 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 (i.e., 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. Likewise, Adapted PE is included in
this course to ensure the physical fitness of students with additional needs (SWAN).

Pre-Requisites Co-Requisites

A Leading Comprehensive Polytechnic University in Asia

VISION

Advance an inclusive, equitable, and globally relevant polytechnic education towards national development

MISSION

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

POLYTECHNIC UNIVERSITY OF THE PHILIPPINES
OFFICE OF THE VICE PRESIDENT FOR ACADEMIC AFFAIRS
College of Human Kinetics
Department of Service Physical Education
_________________________________________________________________________________________________________________________________________
The Polytechnic University of the Philippines commits to provide inclusive and equitable quality education and promote lifelong learning opportunities for human advancement
and social transformation through re-engineered polytechnic academic programs. Toward this end, we, the members of the PUP Community will vigorously and steadfastly
QUALITY POLICY STATEMENT endeavor to continuously improve the standard of university services to the satisfaction of our clients through the adoption and continuous review of our Quality Management
System.

As a polytechnic state university, PUP shall develop its students to possess:

1. Critical and Creative Thinking. Graduates use their rational and reflective thinking as well as innovative abilities to life situations in order to push boundaries, realize
possibilities, and deepen their interdisciplinary, multidisciplinary, and/or transdisciplinary understanding of the world.
2. Effective Communication. Graduates apply the four macro skills in communication (reading, writing, listening, and speaking), through conventional and digital means, and
are able to use these skills in solving problems, making decisions, and articulating thoughts when engaging with people in various circumstances.
INSTITUTIONAL LEARNING 3. Strong Service Orientation. Graduates exemplify strong commitment to service excellence for the people, the clientele, industry and other sectors.
OUTCOMES (ILO) 4. Adept and Responsible Use or Development of Technology. Graduates demonstrate optimized and responsible use of state-of-the-art technologies of their profession.
They possess digital learning abilities, including technical, numerical, and/or technopreneurial skills.
5. Passion for Lifelong Learning. Graduates perform and function in society by taking responsibility in their quest for further improvement through lifelong learning.
6. Leadership and Organizational Skills. Graduates assume leadership roles and become leading professionals in their respective disciplines by equipping them with
appropriate organizational skills.
7. Personal and Professional Ethics. Graduates’ manifest integrity and adherence to moral and ethical principles in their personal and professional circumstances.
8. Resilience and Agility. Graduates demonstrate flexibility and the growth mindset to adapt and thrive in the volatile, uncertain, complex and ambiguous (VUCA)
environment.
9. National and Global Responsiveness. Graduates exhibit a deep sense of nationalism as it complements the need to live as part of the global community where
diversity is respected. They promote and fulfill various advocacies for human and social development.

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

The College of Human Kinetics is committed to:

COLLEGE GOALS
Dynamic and inclusive learning environment that supports students in attaining academic excellence, pursuing their interests, and developing into conscientious leaders capable of addressing global
challenges.

Objectives:

1. Elevating Academic Excellence: The College of Human Kinetics remains dedicated to advancing standards of continuously refining its curriculum and instruction, facilities, and support systems. Through
robust assessment and receptive feedback channels, our college is steadfast in elevating the standard of education, equipping students with the requisite knowledge and skills to thrive in Physical Education
Teacher Education, Exercise and Sports Sciences, and PATHFIT programs.

2. Empowering Tomorrow’s Leaders: the college instills a perpetual improvement and innovation culture, empowering students to emerge as leaders in the dynamic realm of sports and fitness.

3. Reimagining Physical Education: redefine student understanding of Physical and Fitness education by exploring new perspectives, engaging in research, extension, and community outreach opportunities,
and refining students' skills in teaching and coaching.

4. Enhancing Engagement and Success: employing approaches to continuously refine our curriculum, programs, and projects to optimize student engagement and academic achievement.

5. Facilitating Practical Experiences: offer opportunities for students to engage in hands-on practical experiences and internships to enhance their skills and knowledge to meet the evolving needs of the
industry upon graduation.

6. Promoting Diversity and Collaboration: Embracing cultural openness and fostering inclusivity and diversity.

Based on CMO No.39, series of 2021

Alignment to ILOs
Active and Healthy Living
1 2 3 4 5 6 7 8 9
PROGRAM LEARNING OUTCOMES 1.Participate in moderate to vigorous physical activities (MVPAs) in accordance with national
(PLO) and global recommendations on physical activities for health. ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓
2.Adapt movement competencies to independent physical activity pursuits that are health-

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

POLYTECHNIC UNIVERSITY OF THE PHILIPPINES
OFFICE OF THE VICE PRESIDENT FOR ACADEMIC AFFAIRS
College of Human Kinetics
Department of Service Physical Education
_________________________________________________________________________________________________________________________________________
enhancing and personally rewarding.
3.Monitor progress and evaluate achievement of personal fitness and dietary goals.
4.Practice empathy, and fair play, and show respect for differing abilities (i.e diversity)
through interpersonal communication skills and emotional regulation during PA participation.
5.For sports, apply basic tactics (e.g. defense, offense, transition) in-game situations

✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓
Advocacy and Action

1.Devise, apply, and assess a range of strategies (i.e., exercise program design; goal
setting; and periodic evaluation) to improve one’s physical activity performance and those of
others.
2.Enhance and advocate one’s personal and others’ fitness, safety, and wellness
through physical activity participation and/or leadership.
3.Promote practical and creative interventions that will create community connection and
contribute to the health and wellness of the school community and its periphery.

Based on CMO No.39, series of 2021 Alignment to PLOs

PERFORMANCE INDICATORS 1 2 3 4 5 6 7 8
(PI)
1. Perform variety of physical tasks with competence and movement proficiency ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓

2. Adjust performance to different physical activity environments ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓

3. Create and carry out a secure and efficient exercise regimen ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

COURSE LEARNING OUTCOMES At the end of this course, the students are expected to:
(CLOs) Active & Healthy Living Advocacy & Promotion

1. relate the readiness in participating in a physical fitness activity and programs. E R R R n/a A A

2. recognize the importance of physical fitness. E R R R n/a A A

3. demonstrate a positive attitude towards incorporating functional training and core R R R R n/a A A
flexibility into their fitness routines.

4. demonstrate proper techniques for selected strength and conditioning exercises. R R R R n/a A A

5. develop a personal meal plan that aligns with their physical activity goals. R R A R n/a A A

6. describe the relationship between nutrition and physical activity. R R A R n/a A A

Legend: E – Enabling, R – Reinforced, A – Achieved

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

OUTCOMES-BASED TEACHING AND LEARNING PLAN (OBTL PLAN)

Instructional Delivery Design
Desired Learning Alignment to Learning Content/Topics Assessment Tasks
Week Outcomes (DLOs) CLOs Face-to-Face (TAs)
(18 Weeks) Flexible Learning and Teaching Activities (FLTAs)

Synchronous Asynchronous

● Familiarized with class Orientation on: Lecture Discussion None

1 procedure, requirements, ● Course Content Interactive learning
grading system and ● School and Classroom
policies. Policies
● Subject Requirements and
● Discuss the course's
Grading System
requirements. ● Review of the topics learned
from PATHFIT 1
● Fitness Objectives

2 • Explain the different CLO 1 Module 1 Lecture Discussion Formative Test

components of Fitness Activities Physical
physical fitness. Fitness Testing Role Playing Reflective Essay with Rubrics
• Relate the readiness • Physical Activity ● Content
in participating in a Readiness ● Relevance
physical fitness Questionnaire and ● Aesthetic Value
activities and You (PARQ and
programs’ You)
• Physical Fitness
Component
. Health-
Related Components
. Skill- Related

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

● Determine one's ● Assessing One’s Instructional Formative Test

level of physical fitness Fitness Status Demonstration
by taking the various ● Fitness Goal Setting
fitness component Performance Task Rubrics:
tests. 1. Proper
● Exhibit the Procedure
necessary abilities and
assurance when 2. Proper
conducting physical execution
fitness tests.

● Express the specific

fitness goal that the
students’ want to
achieve.

3-4 ● Discuss over what a CLO 1 Module 2 Lecture Printed Lectures Formative Test
cardiorespiratory Cardiovascular Endurance
endurance exercise Exercises Demonstrate Audio and Visual Presentation Skill Test Rubrics:
movement entails. 1. Safety guidelines in performing the
● Display the ability to ● Cardiorespiratory Collaborative Low and High impact s movements.
conduct a variety of Endurance Exercises Work 2. Proper
mild and high impact ● Low Impact and Execution
movement High Impact movement 3. Creativity
combinations
● Enhance physical ● Application/Practice
fitness by engaging in of
cardiorespiratory, Cardiorespiratory exercises

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

5-6 ● Demonstrate CLO 1 Module 3 Demonstrate Lecture Printed lectures Formative Test Reflective essay
knowledge in Resistance Training Performance Task Rubrics
different types of Collaborative Audio and visual 1. content
resistance training. ● Types of Work presentation 2. creativity
● Identify the health resistance exercise 3. execution
benefits in engaging Group Activity 4. good form
in resistance ● Resistance 5. enthusiasm
training. training components and
● Design a health benefits
resistance training
using body weight, ● Design Resistance
free weights, and training workout
weight machines.
● Application of
resistance training
workout

7-8 • Identify and CLO 1 Module 4 Lecture Formative Test

describe the various Functional Training and
types and categories Core Flexibility Exercise Audio- Visual Presentation Reflective Essay with Rubrics
of functional ● Content
movement Introduction to functional ● Relevance
exercises, core movement exercises ● Aesthetic Value
exercises, and Basic Movement
stretching exercises. Patterns

• Understand the Core and Flexibility

difference between Exercises

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

POLYTECHNIC UNIVERSITY OF THE PHILIPPINES
OFFICE OF THE VICE PRESIDENT FOR ACADEMIC AFFAIRS
College of Human Kinetics
Department of Service Physical Education
_________________________________________________________________________________________________________________________________________
the basic movement a. Anterior
patterns; core Exercises
exercises; static and b. Posterior
dynamic stretching Exercises
exercises. c. Lateral Flexion
Exercises
• Recognize the d. Rotation
importance of using Exercises
functional
movement • Static Stretching
exercises, and core • Dynamic
and flexibility Stretching
exercises as part of
an exercise
program.

9 ● Demonstrate your MIDTERM Practical Performance Task

proficiency in the exam/Skill test Rubrics:
various Skill Demonstration Presentation 1. Proper Procedure
cardiorespiratory 2. Proper Form
and musculoskeletal 3. Proper Execution
fitness techniques.

10-12 • Identify the CLO 1 Module 5 Asynchronous Performance Task Rubrics:

different types of Strength and Conditioning Collaborative work Lecture Discussion
strength training Exercises Printed Lectures Audio and 1. Content
• Differentiate • Introduction to Skill Demonstration Visual 2. Specificity
Aerobic training vs different types of Strength Interactive learning 3. Training Plan Execution
Anaerobic Training and Conditioning
for Strength and Exercises
Conditioning • Aerobic &

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

13-14 ● Discourse CLO 1 Module 6 Lecture Printed Lectures Performance Test

the relationship Healthy Eating Principle
between healthy Discussion Audio and Visual 1. Meal Journal with Reflective
eating Physical Activity Essay w/ Rubrics
principle and Involvement
Interactive learning
physical activity
engagement. 2. Physical
Activity Tracker with Reflective Essay w/
● Value the Rubrics
importance of
engaging daily Reflective Essay Rubrics:
physical activity ● Content
● Value
● Relevance
● Identify and ● Aesthetic Value
appreciate
accessible healthier
options of food.

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

15-17 ● Determine one's CLO 1 ● Post-Evaluation of

fitness level after Student Fitness Status
completing the ● Bootcamp (Culminating
various types of Activity)
exercises.

● Provides the
students the chance
to reflect on and
integrate the
knowledge and
experience they've
learned throughout
the course of the
program.

18 ● Provide a Final Examination Video output reflection

summary of what Submission of final
students should be requirements
able to know, what
they should be able

PUP A. Mabini Campus, Anonas Street, Sta. Mesa, Manila 1016

Direct Line: 5335-1730 | Trunk Line: 5335-1787 or 5335-1777 local 201
Website: www.pup.edu.ph | Email: inquire@pup.edu.ph

THE COUNTRY’S 1st POLYTECHNICU

REFERENCES FROM THE NINOY AQUINO LEARNING AND LIBRARY RESOURCES CENTER (NALLRC)
OUTCOMES-BASED BOOK LISTINGS (CBBL)

Begum, J. (2021, June 22). Functional training: Examples and benefits. WebMD. Retrieved February 5, 2023, from https://www.webmd.com/fitness-exercise/how-to-exercise- with-functional-
training#:~:text=Functional%20movements%20use%20large%20groups,training%20can%20help%20you%20improve.

Bushman, B. (2014). ACSM's resources for the personal trainer (4th ed.). Philadelphia, Pa: Wolters Kluwer Lippincott Williams & Wilkins.

Bushman, B. A. (2017). Complete Guide to Fitness & Health (2nd ed.). Champaign, IL: Human Kinetics.

Department of Health & Human Services. (2007, July 31). Resistance training – health benefits. Better Health Channel. Retrieved February 5, 2023, from
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

Davis, N. (2020, April 23). Why functional fitness is important. Healthline. Retrieved February 5, 2023, from https://www.healthline.com/health/fitness/functional-fitness-adults.

Davis, N. (2020, May 26). How to maintain your functional strength while sheltering in place. Healthline. Retrieved February 5, 2023, from https://www.healthline.com/health/fitness-exercise/functional-
strength-training#beginner-routine

Editor, & Author editor, A. (2018, February 20). Static stretching. Retrieved February 5, 2023, from http://yogaposesasana.com/static-stretching/

Fashley, T. D., Insel, P. M., & Roth, W. T. (2017). Fit & well: Core concept and labs in physical fitness and well ness (5th ed., Atlernate ed.). United states, United states: Mcgraw-HIll compant.

Fleck, S. J., & Kraemer, W. J. (2014). Designing resistance training programs (4th ed.). Champaign, IL: Human Kinetics.

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Fitness, P., Says:, À, Fitness, P., Posted in Fitness, & Conditions, P. (n.d.). 5 functional circuit training tips. Retrieved February 5, 2023, from https://www.adityabirlacapital.com/healthinsurance/active-
together/2020/04/16/functional-workout-for-health/

Food and Agriculture Organization of the United Nation, (2012). “Food Based-Dietary Guidelines” Retrieved 4 January 2023 from https://www.fao.org/nutrition/education/food-dietary-
guidelines/regions/countries/philippines/en/#:~:text=Consume%20fish%2C%20lean%20meat%2C%20poultry,for%20healthy%20bones%20and%20teeth.

Nutritional Guidelines for Filipinos: a prescription to good nutrition, (2012). “Food and Nutrition Research Institute” Retrieved 4 January 2023 from
https://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/204-nutritional-guidelines-for-filipinos-a-prescription-to-good-nutrition

Leal, D. (2022). “Nutrition's Role in Physical Fitness: Why You Need to Consider Both” Retrieved 4 January 2023 from https://www.verywellfit.com/why-you-need-nutrition- and-fitness-3121363

Draganidis et al. (2018) “Disparate Habitual Physical Activity and Dietary Intake Profiles of Elderly Men with Low and Elevated Systemic Inflammation” Retrieved 4 January
2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986446/

Jasul, G. (1997). “Food Pyramid Filipino” Retrieved 4 January 2023

https://www.researchgate.net/figure/The-Filipino-Pyramid-Food-Guide-developed-by-S-S-Orbeta-and-the-Food-Nutrition-and_fig1_274266454

Jasul, G. (2011) “ Obesity Treatment Recommendations in The Philippines: Perspective on their Utility and Implementation in Clinical Practice” Retrieved 4 January 2023 from
https://www.researchgate.net/publication/274266454_Obesity_Treatment_Recommendations_in_the_PhilippinesPerspective_on_their_Utility_and_Implementation_in_Clini cal_Practice

Mccoy, J. (2019)“How to Set Realistic Fitness Goals You’ll Actually Achieve, According to Top Trainers” Retrieved 4 January 2023 from https://www.self.com/story/how-to-set-realistic-fitness-goals

Gaal, M. (2012).“7 Principles of exercise and Sports Training” Retrieved 4 January 2023 from https://www.teamusa.org/USA-triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-Principles-of-Exercise-and-
Sport-
Training#:~:text=The%20principles%20of%20specificity%2C%20progression,want%20to%20improve%20your%20performance.

Gavin, M. (2019).“Learning About Calories” Retrieved 4 January 2023 fromhttps://kidshealth.org/en/kids/calorie.html

BMR Calculator https://www.active.com/fitness/calculators/bmr

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Harris-Benedict Calculator (Total Daily Energy Expenditure) https://www.omnicalculator.com/health/bmr-harris-benedict-

equation#:~:text=How%20do%20I%20calculate%20my,%2D%20(6.75%20%C3%97%20age)%20

Steel Fit. Sports Nutrition https://steelfitusa.com/blogs/health-and-wellness/calculate-tdee

True (2020). “11 Beginner Tips For Success In Achieving Your Fitness And Health Goals In 2020” Retrieved 4 January 2023 from https://truefitness.com/resources/11- beginner-tips-for-success-in-achieving-
your-fitness-and-health-goals-in-2020/

Dicken, C. (2019), “The Benefit of Food Journaling” Retrieved 4 January 2023 from https://nutrition.org/the-benefits-of-food-journaling/

Duyff, R. (2022) Complete Food and Nutrition Guide

Theygerson A. & Theygerson S. (2019) Fit to be Well- Essential Concept

Kaminsky L. A. & American College of Sports Medicine. (2010). Acsm's health-related physical fitness assessment manual (3rd ed.). Wolters Kluwer Health/Lippincott Williams & Wilkins Health.

Committee on Fitness Measures and Health Outcomes in Youth; Food and Nutrition Board; Institute of Medicine; Pate R, Oria M, Pillsbury L, editors. Fitness Measures and Health Outcomes in Youth.
Washington (DC): National Academies Press (US); 2012 Dec 10. 9, Fitness Measures for Schools and Other Educational Settings. Available from: https://www.ncbi.nlm.nih.gov/books/NBK241308/

Miller, T. 2012. NSCA’s guide to tests and assessments. Human Kinetics. Champaign

OTHER REFERENCES

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FACE-TO-FACE DELIVERY FLEXIBLE TEACHING AND LEARNING ACTIVITIES (FLTAs)

1. Listen to the teacher when s/he speaks. (SAMPLE ONLY)

2. Raise your hand and wait for a response before Onsite Class Policies
speaking. 1. Be punctual in class.
3. Respect other opinions no matter how different 2. Raise your hand if you want to speak or have a question and wait to be called on.
they are from your own; When you disagree with 3. dress appropriately
someone, you should do so in a way that is 4. Do not cheat or replicate the work of others.
respectful, productive, and non-critical. 5. Finish all assignments/ Prerequisites. Be punctual for every assignment and exam (except for medical or other
4. Wear Proper attire such as Jogging pants, sports emergencies).
shorts, T shirt 6. Pay attention while the instructor is speaking and respond to their question. Pay close attention to the
5. Physical distancing shall be observed whenever instructor's words and follow instructions precisely.
possible. 7. Use language that is acceptable for the educational environment.8.
8. Please remain seated and do not stand without permission.
PUP Student Handbook 2019 Revised Edition 9. Do not consume food or drink in class (except for water).
https://drive.google.com/file/d/0B1BuD . Learn at least one item that you did not know before attending class.
AuN0r8SX1BWX2NSN3FURzg/view?resour cekey=0- 10. Ask for clarification if you do not comprehend what the instructor just stated and do it with courtesy.
oi8lUy9PCFysh0FDyL5ipw 11. Treat people with compassion and respect, as you would want to be treated yourself. Befriend everyone in
the classroom and maintain your friendships. Even if you disagree, you must respect each other's thoughts and
perspectives.

ONLINE Class
1'Always mute your device when you join the virtual classroom and while the instructor is giving instructions. While
you are muted, put your questions and concerns in the chat/comment box. Do not use the chat box for off-topic
discussions

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POLYTECHNIC UNIVERSITY OF THE PHILIPPINES
OFFICE OF THE VICE PRESIDENT FOR ACADEMIC AFFAIRS
College of Human Kinetics
Department of Service Physical Education
_________________________________________________________________________________________________________________________________________
2.If you want to speak, you may click the hand-raising icon or request permission to do so.
3.As you are enrolled in a hybrid program, ensure you have a reliable Internet connection and be ready to use your
camera during practical activities.
CONVERSATION OR CONFERENCE PROCEDURES
Before responding, make careful to read all messages in a thread. Be succinct yet detailed when delivering feedback.
3. Always respect the beliefs of others, even if they vary from your own; When you disagree with someone, you should
voice your dissent in a polite, productive, and non-critiquing manner; and
Avoid making personal or offensive comments

Academic Honesty
Plagiarism on class assignments or practical activities may result in a zero for the assignment or activity. With the
instructor's permission, students may resubmit an assignment or complete an extra task to make up for lost points. If
students or parents/guardians have issues about plagiarism, they are advised to consult with a teacher, counselor, or
department head.

COURSE REQUIREMENT/S with CLO links GRADING SYSTEM

Class Standing 70%

Performance Tasks – 25%
Attendance/Participation – 20%
Assignment/Written Activities/Projects – 25%
Midterm / Final Examinations 30%
100%

Midterm Grade + Final Term Grade = Final Grade

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POLYTECHNIC UNIVERSITY OF THE PHILIPPINES
OFFICE OF THE VICE PRESIDENT FOR ACADEMIC AFFAIRS
College of Human Kinetics
Department of Service Physical Education
_________________________________________________________________________________________________________________________________________
First Grading Period Second Grading Period
CLOs Assessment Tasks Percentage CLOs Assessment Tasks Percentage
CLO 1 Week 1-4 25% CLO 1 Week 10-12 25%
CLO 1 Weeks 5-6 20% CLO 1 Week 13-14 20%
CLO 1 Weeks 7-8 25% CLO 1 Week 15-17 25%
CLOs 0% 10%
CLOs 0% 10%
CLOs 0% 10%
CLOs Mid-Term Exam 30% Final Exam 30%
CLOs
TOTAL A 100% TOTAL B 100%
(A + B)/2 = Final Grade

Rubrics for Assessment (to be filled out by the assigned faculty)

Suggested rubrics for assessment:
A. Essay Rubrics
B. Portfolio Rubrics
C. Students shall be graded or marked in accordance with the following system based on the Student Handbook:
GRADE/MARK PERCENTAGE/ EQUIVALENCE DESCRIPTION
1.0 97-100 Excellent
1.25 94-96 Excellent
1.50 91-93 Very Good
1.75 88-90 Very Good
2.0 85-87 Good
2.25 82-84 Good
2.50 79-81 Satisfactory

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CLASS INFORMATION FACULTY INFORMATION

Section: Name of Faculty:

Time: Consultation Time:

Room: Office Tel. No./ Mobile Phone No.

Semester: Second Semester, AY 2022-2023 Institutional Email:

This is for Main Campus use.

Prepared by: Reviewed and checked by: Recommending Approval: Approved by:

DR. FERDIE T. LUBIS PROF. LUALHATI A. DELA CRUZ

Chairperson, DSPE Dean, CHK PROF. EMANUEL C. DE GUZMAN, PhD
DR. GERALDINE C. MIÑAS Vice President for Academic Affairs

DR. JOANA MARIE CARINA M.

GABUNILAS

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ASSOC. PROF. SHERYLL S. SERRANO

Form No. ______________________

Revision No. ___________________
Date of Approval _______________
Semester ______________________
Academic Year _________________

This is for OVPBSC use.

Prepared by: Reviewed and checked by: Recommending Approval: Approved by:

Faculty/Committee/Date Academic Hear/Date Director/Date PROF. EMANUEL C. DE GUZMAN, PhD

Vice President for Academic
Affairs/Date

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UNIT 1

Lesson 1
Physical Fitness Testing

INTRODUCTION
Fitness testing is an essential part of any physical activity program, as it provides a
comprehensive assessment of your current fitness level and serves as a baseline for tracking
progress over time. By evaluating various components of fitness, such as strength,
endurance, flexibility, and cardiovascular health, fitness tests help identify areas that need
improvement and allow you to set realistic and achievable goals.

Undergoing a fitness test is not just about measuring physical capabilities; it’s also about
understanding your body’s unique strengths and limitations. The results from these tests will
guide you in tailoring a fitness program that aligns with your personal health and fitness
objectives, ensuring that your efforts are both effective and safe.
Whether you're a beginner or an experienced athlete, fitness testing offers valuable insights
that can enhance your training experience, help you monitor progress, and ultimately
empower you to achieve your fitness goals.

LEARNING OBJECTIVES
At the end of this chapter, the students are expected to:
1. explain the different components of physical fitness.
2. relate the readiness in participating in a physical fitness activity and programs.
3. recognize the importance of physical fitness.

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LECTURE DISCUSSION

PHYSICAL FITNESS TESTING

LEARNING OUTCOMES

At the end of this chapter, the students are expected to:

1. Explain the Various Components of Physical Fitness: Clearly articulate the

different elements that make up physical fitness, including cardiovascular
endurance, muscular strength, flexibility, and body composition.
2. Understand and discuss how one's physical readiness influences their ability to
engage in fitness activities and programs effectively.
3. Recognize the Importance of Physical Fitness and Identify and appreciate the
significance of maintaining physical fitness for overall health, well-being, and
optimal performance in daily activities.

What is Physical Fitness?

Physical fitness encompasses various components, including cardiorespiratory

endurance, muscular strength, flexibility, and body composition. It allows individuals to
carry out daily activities without undue fatigue or risk of injury, thereby improving their
overall health and longevity. The World Health Organization emphasizes that regular
physical activity is crucial for preventing and managing noncommunicable diseases such
as cardiovascular diseases, diabetes, and certain cancers, while also enhancing mental
health by reducing symptoms of depression and anxiety.

Benefits of Regular Exercise

Engaging in regular exercise yields numerous physical and mental health benefits:
1. Boosts Energy Levels: Exercise increases overall energy and reduces feelings
of fatigue.
2. Improves Mood: Regular physical activity is linked to enhanced mood and
reduced symptoms of anxiety and depression.
3. Enhances Sleep Quality: Active individuals often experience better sleep
patterns.
4. Strengthens Muscles and Bones: Exercise promotes muscle strength, bone
density, and flexibility, which are vital for reducing injury risk.
5. Supports Weight Management: Regular activity helps maintain a healthy weight
by burning calories.

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6. Increases Longevity: Studies indicate that physically active individuals tend to
live longer lives with a lower risk of premature mortality.

Types of Exercise
To achieve comprehensive physical fitness, a variety of exercise types should be
incorporated:
● Aerobic Exercise: Activities like running, swimming, or cycling improve
cardiovascular endurance.
● Strength Training: Exercises such as weightlifting enhance muscular strength.
● Flexibility Training: Stretching exercises improve flexibility and range of motion.
The American College of Sports Medicine recommends at least 150 minutes of moderate-
intensity aerobic activity each week, which can be broken down into manageable sessions
throughout the week.

Health-related physical fitness refers to the components of physical fitness that are
directly associated with health outcomes and the ability to perform daily activities
efficiently. It emphasizes the importance of maintaining a healthy body and reducing the
risk of chronic diseases. The primary components of health-related physical fitness
include:

Components of Health-Related Physical Fitness

1. Cardiovascular Endurance: This is the ability of the heart, lungs, and circulatory
system to supply oxygen to working muscles during sustained physical activity. Good
cardiovascular endurance is crucial for overall health and allows individuals to engage
in prolonged exercise without excessive fatigue.
2. Muscular Strength: This component measures the maximum amount of force that a
muscle or group of muscles can exert in a single effort. Increased muscular strength
contributes to better performance in daily tasks and enhances overall physical
capability.
3. Muscular Endurance: This refers to the ability of a muscle or group of muscles to
perform repeated contractions over time without becoming fatigued. Muscular
endurance is important for activities that require sustained effort, such as lifting or
carrying objects.
4. Flexibility: Flexibility is defined as the range of motion available at a joint. Good
flexibility can improve performance in physical activities, reduce the risk of injuries,

15
and enhance overall mobility.
5. Body Composition: This component describes the ratio of fat mass to lean mass
(muscle, bone, water) in the body. A healthy body composition is associated with lower
risks of various health issues, including obesity, heart disease, and diabetes.

Importance of Health-Related Physical Fitness

Health-related physical fitness plays a vital role in disease prevention and health
promotion. Engaging in regular physical activity that targets these components can
lead to improved physical and mental well-being, enhanced quality of life, and reduced
risk factors for chronic diseases such as heart disease, diabetes, and obesity. By
focusing on these key areas, individuals can develop a balanced approach to fitness
that supports their overall health goals.

2. Skill-related physical fitness encompasses a set of components that are

crucial for success in athletic activities and sports performance. Unlike health-
related fitness, which focuses on overall health and well-being, skill-related fitness
emphasizes the abilities necessary for executing specific skills effectively. The
primary components of skill-related physical fitness include:

Components of Skill-Related Physical Fitness

1. Agility: The ability to quickly change direction while maintaining control of the body.
This is essential in sports where rapid movements are required, such as soccer or
basketball.
2. Balance: The capacity to maintain stability and control over body movements, whether
stationary or in motion. Good balance is vital for activities like gymnastics and
skateboarding.
3. Coordination: The ability to use different body parts together smoothly and efficiently.
This includes hand-eye coordination, which is critical in sports like baseball and tennis.
4. Power: A combination of strength and speed, power refers to the ability to exert
maximum force in the shortest time possible. It is important in explosive movements
such as jumping or sprinting.
5. Reaction Time: The speed at which an individual responds to a stimulus. Quick
reaction times are crucial in sports like boxing or track events where immediate
responses can determine success.
6. Speed: The ability to move quickly across the ground or perform a movement in a
short amount of time. Speed is essential for many competitive sports, especially track
and field.

16
Importance of Skill-Related Physical Fitness
Skill-related physical fitness is particularly important for athletes and individuals
engaged in competitive sports, as it directly influences performance outcomes. While
these components may not significantly impact general health, they play a vital role
in enhancing athletic abilities and improving overall performance in various physical
activities. Training in these areas can lead to better efficiency in movement,
increased competitiveness, and enhanced enjoyment of sports.

In summary, skill-related physical fitness focuses on the specific attributes that

enhance athletic performance, making it an essential aspect of training for athletes
and those involved in sports activities.

Things to Consider in Facilitating Physical Testing

When facilitating physical testing, several key considerations must be considered to
ensure the process is effective, safe, and yields reliable results. Here are the important
factors to consider:

1. Test Selection and Relevance

● Sport-Specificity: Choose tests that are relevant to the specific sport or activity.
For example, agility tests are more suitable for soccer players than flexibility
tests, which may not directly correlate with performance in that sport.
● Physiological Parameters: Assess the appropriate physiological components
such as strength, endurance, and flexibility that are essential for the athletes’
performance.

2. Test Organization and Sequence

● Order of Tests: Organize tests in a sequence that minimizes fatigue. Start with
non-fatiguing tests (e.g., body composition measurements) and progress to
more demanding tests (e.g., sprinting or anaerobic capacity tests) to avoid
compromising performance on subsequent assessments.
● Time Management: Consider the time required for each test and the number of
athletes being assessed to ensure efficient use of time without compromising the
quality of testing.

17
3. Preparation and Environment
● Pre-Test Preparations: Ensure athletes are well-prepared by advising them to
avoid food, alcohol, or caffeine before testing. Hydration should also be
emphasized in the days leading up to the assessment.

● Testing Environment: Conduct tests in a safe environment where athletes can

perform without distractions or hazards. Proper equipment and facilities should
be available for each type of test.

4. Reliability and Validity

● Consistency of Results: Select tests that have proven reliability (consistent
results over time) and validity (accurately measure what they are intended to
measure). This ensures that the data collected is both meaningful and
actionable.

● Standardization: Use standardized protocols for administering tests to maintain

objectivity and ensure that results can be compared across different sessions or
groups.

5. Athlete Education and Familiarization

● Educate Athletes: Inform athletes about the purpose of each test and how it will
be conducted. Familiarization sessions can help reduce anxiety and improve
performance during actual testing.

● Demonstration of Techniques: Clearly demonstrate proper techniques for each

test to minimize errors and ensure safety during assessments.

6. Ethical Considerations
● Informed Consent: Obtain informed consent from all participants prior to testing,
ensuring they understand the nature of the assessments and any associated risks.

● Health Screening: Conduct health screenings to identify any pre-existing conditions

that may affect an athlete's ability to participate safely in testing.
1. By carefully considering these factors, coaches and fitness professionals can
facilitate effective physical testing that accurately assesses athletes' fitness
levels while promoting safety and engagement in the process.
18
Assessing One’s Fitness Status
A. Health-Related Physical Fitness
1. Body Mass Index (BMI) The body mass index (BMI) is defined as the
ratio of body weight (measured in kilograms) and the square of the height
(measured in meters). The body mass index is determined as follows:

The following steps can be used with this formula (Adams and Adams, 2009)
1. Weight in pounds divided to 2.2 = Weight in Kilogram (kg)
2. Height in inches X 0.0254= Height in Meters(m)
3. Height in meters X height in meters= height in meters squared (m2)
4. Step 1 divided by step 3= BMI

Anthropometric Measurement
A series of quantitative measurements of the muscle, bone, and adipose tissue
used to measure the composition of the body. The main components of
anthropometry are height, weight, body circumferences (waist, hip, and limbs)
body mass index (BMI), and skinfold thickness. There are significant
measurements as it signifies for probable weight problem (underweight/obesity)
and can be utilized as a reference point for physical fitness program

19
2. Component: Flexibility
2.1 Test: Modified Sit-and-Reach
Purpose: To measure flexibility of hamstrings
Equipment: Sit-and-reach flexibility tester or place a yardstick on top
mark at 9 inches on a box approximately 12 inches high

Modified Sit & Reach Zipper Test Full Body Trunk Rotation

20
Procedures:
• Remove shoes and sit on the floor. Place the sole of the foot of the extended leg flat
against a box or bench. Bend opposite knee and place the head, back, and
hips against a wall with a 90- degree angle at the hips.

• Place one hand over the other and slowly reach forward as far as you can with
arms fully extended. Keep head and back in contact with the wall. A partner will
slide the measuring stick on the bench until it touches the fingertips.
• With the measuring stick fixed in the new position, reach forward as far as
possible, three times, holding the position on the third reach for at least 2
seconds while the partner records the distance on the ruler. Keep the knee of
the extended leg straight (see illustration).
• Repeat the test a second time and average the scores of the two trials.

2.2. Test: Zipper Test

Purpose: To measure shoulder flexibility
Equipment: Ruler, Measuring Tape

Procedures:
• Raise your arm, bend your elbow, and reach down across your back as far as possible.
• At the same time, extend your left arm down and behind your back, bend your
elbow up across your back, and try to cross your fingers over those of your right
hand as shown in the accompanying illustration.
• Measure the distance to the nearest half-inch. If your fingers overlap, score
as a plus. If they fail to meet, score as a minus. Score as a zero if your
fingertips just touch.
• Repeat with your arms crossed in the opposite direction (left arm up). Most
people will find that they are more flexible on one side than the other.

2.3. Test: Trunk Rotation (Optional)

Purpose: To measure trunk
flexibility Equipment: Ruler,
Measuring Tape

21
Procedures:
• Tape two yardsticks to the wall at shoulder height, one right side up and the other upside
down.
• Stand with your left shoulder an arm’s length (fist closed) from the wall. Toes
should be on the line, which is perpendicular to the wall and even with the 15-
inch mark on the yardstick.
• Drop the left arm and raise the right arm to the side, palm down, and fist closed.
• Without moving your feet, rotate the trunk to the right as far as possible, reaching
along the yardstick, and hold it 2 seconds. Do not move the feet or bend the trunk.
Your knees may bend slightly.
• A partner will read the distance reached to the nearest half inch. Record your
score. Repeat two times and average your two scores.
• Next, perform the test facing the opposite direction. Rotate to the left. For this test,
you will use the second yardstick (upside down) so that, the greater the rotation,
the higher the score. If you have only one yardstick, turn it right side up for the
first test and upside down for the second test.

Flexibility Rating Scale

Modified Sit and
Zipper Test Trunk Rotation
Reach
Fitness Category Men Women Men Women Men Women
Right Left Right Up Left
Up Up Up
High Performance zone 16+ 17+ 5+ 4+ 6+ 5+ 20+ 20.5+
Good Fitness Zone 13-15 14-16 1-4 1-3 2-5 2-4 16-19.5 17-20
Marginal Zone 10-12 11-13 0 0 1 1 13.5-15.5 14.5-16.5
Low Fitness Zone <9 < 10 <0 <0 <1 <1 <13.5 <14.5
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive
Lifestyle Approach, Loose Leaf Edition 11th Edition. McGraw-Hill, New York

3. Component: Cardiorespiratory Fitness

Test: 3 Minute-Step Test
Equipment: between 12-16 1/4 inches step box or bench, stopwatch, metronome or cadence tape

Procedures:
• Allow the subject to practice the stepping to the metronome cadence, which is
set at 96 beats per minute for men and 88 beats per minutes for women.
88 beats per minute timer
https://www.youtube.com/watch?v=Ln9rNK1eeBg 96
beats per minute timer
https://www.youtube.com/watch?v=SZOvr7mNUtM

22
• The student steps up and down on the platform at the given rate for a total of 3 minutes.
• The student immediately stops on completion of the test and remain on a
standing position. Starting within 5 to 20 seconds recovery, take the heart rate
for 15 seconds. Convert recovery heat rate to beats per minute. (multiply 15
seconds heart rate by:
Scoring: Maximal oxygen uptake (VO2max) in mL/kg/min is estimated according
to the following equation:

Men:
VO2max = 111.33 – (0.42 x recovery heart rate in bpm)
Women:
VO2max = 65.81 – (0.1847 x recovery heart rate in bpm)
Example: The recovery 15-second heart rate for male following the 3-
minute step test is found to be 39 beats. His VO2max is estimated as follows:
15-second heart rate = 39beats
Minute heart rate = 39 x 4 =
156bpm
VO2max = 111.33 – (0.42 x 156) = 45.81 mL/kg/min

4. Component: Muscular Strength and Endurance

Muscular strength refers to the ability of a muscle to exert maximum force against
resistance while muscular endurance is the ability of a muscle to exert submaximal
force repeatedly over time.
4.1 Test: Flexed Arm Support (Static)
Purpose: To measure muscular strength and endurance of arms
Equipment: Mat or carpet

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Female Male

Procedures:
Women: Support the body in a push-up position from the knees. The hands
should be outside the shoulders, the back and legs straight. Lower the body until the
upper arm is parallel to the floor or elbow is flexed at 90 degrees.

Men: Use the same procedure as for women except support the push-up position
from the toes instead of the knee. (same position as for 90 degree push-up.) Hold the
90-degrees position as long as possible, up to the 35 seconds.

Static Endurance Rating Scale (Flexed Arm Support)

Rating Score in Seconds
High Performance zone 30+
Good Fitness Zone 20-29
Marginal Zone 10-19

Low Fitness Zone <10

Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach, Loose Leaf Edition 11th
Edition. McGraw-Hill, New York

4.2 Curl Up (Dynamic)

Purpose: To measure the muscular strength and endurance of abdominal muscle.
Equipment: Mat or carpet

24
Procedures:
• Sit on a mat or carpet with your legs bent more than 90 degrees so your feet
remain flat on the floor (about halfway between 90 degrees and straight).
• Make two tape marks 4 ½ inches apart or lay a 4 ½-inch strip of paper so that the
fingertips touch one tape mark (or other side of the paper).
• Keeping your heels in contact with the floor, curl the head and shoulders
forward until your fingers reach 4 ½ inches (other side of the strip)
• Lower slowly to beginning position. Repeat one curl-up every 3 seconds.
Continue until every 3 seconds.
• Two partners may be helpful. One stands on the cardboard strip (to prevent
movement) if one is used. The second assure that the head returns to the floor
after each repetition.

Dynamic Muscular Endurance Rating Scale

Age: 17-26 Age:27-39
Rating Men Women Men Women
High Performance zone 35+ 25+ 34+ 24+
Good Fitness Zone 24-34 18-24 23-33 17-23
Marginal Zone 15-23 10-17 14-22 9-16
Low Fitness Zone <15 <10 <14 <9
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness And Wellness: A Comprehensive Lifestyle Approach, Loose Leaf Edition 11th Edition.
McGraw-Hill, New York

B. Skill-Related Physical Fitness

1. Change of Direction
Pro-Agility Test (5-10-5 Test)
(Shaw, 2021) Test Procedure:
• The athlete will stand on the start line in a three-point stance (feet shoulder
width apart with one hand in contact with the ground – if the athlete is going
left first, then they must have their left hand in contact with the ground and
vice versa).

• The test administrator will stand in line with the start/finish line and will count
“three, two, one, go.” On “go,” the administrator will press start on the
stopwatch, and the athlete must accelerate 5 yards to the first line, change
direction and accelerate 10 yards to the opposite line, change direction again and
accelerate 5 yards to the finish line. Note that the athlete’s
lead hand and foot must contact each line when changing direction.
• Once the athlete accelerates through the finish line, the administrator will press
stop on the stopwatch.

• The athlete will complete the test three times in each direction and may have
a short rest in between each test. The best time of the three tests in each
direction should be recorded to the nearest 0.01 seconds.

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2. Stork Balance Stand Test (Johnson &
Nelson, 1979) Test Procedure:
Remove the shoes and place the hands on the hips, then position the non-
supporting foot against the inside knee of the supporting leg. The subject is given
one minute to practice the balance. The subject raises the heel to balance on the
ball of the foot. The stopwatch is started as the heel is raised from the floor. The
stopwatch is stopped if any of the follow occur:
• The hand(s) come off the hips.
• The supporting foot swivels or moves (hops) in any direction.
• The non-supporting foot loses contact with the knee.
• The heel of the supporting foot touches the floor.

26
Norms:

3. Power (Reactive Strength

Index) Standing Long
Jump Test Procedure:
The athlete stands behind a line marked on the ground with feet slightly apart. A
two-foot take- off and landing is used, with swinging of the arms and bending of
the knees to provide forward drive. The subject attempts to jump as far as
possible, landing on both feet without falling backwards. Three attempts are
allowed.

Scoring:
The measurement is taken from take-offline to the nearest point of contact on the
landing (back of the heels). Record the longest distance jumped, the best of
three attempts.

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Norms:

males females

rating (cm) (feet, inches) (cm) (feet, inches)

excellent > 250 > 8' 2.5" > 200 > 6' 6.5'

very good 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5'

above average 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5"

average 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11"

below average 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7"

poor 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5"

very poor < 191 6' 3" < 141 < 4' 7.5"

4. Speed
10-meter Speed Test (Walker,
2016) Procedure:
• Warm-up
Participants should thoroughly warm-up prior to the commencement of the
test. Warm-ups should correspond to the biomechanical and physiological
nature of the test. In addition,
sufficient recovery (e.g., 3-5 minutes) should be administered following the
warm-up and prior to the commencement of the test.
• Starting the test
1) Participant ready’s themselves on the start-line (positioned 0.3m behind
the first gates – cones A) in a standing split-stance start position. NOTE: it
is important for reliability that the participant always uses the same starting
stance.
2) Participant should be counted down ‘3 – 2 – 1 – GO ‘.
3) If the test administrators are using a stopwatch, then the timekeeper must
stand at the finish line and perform the countdown and time the sprint.
4) On the ‘GO’ signal the participant must accelerate maximally to the finish
line as quickly as possible.
5) Each participant MUST complete a MINIMUM OF THREE SPRINTS, each
separated by a 2–3-minute rest if reliable results are desired.
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• After the test
Once the test is over, some subjects may react to the previous exertion. To
reduce any problems, the subjects should rest, either sitting or standing, for at
least 2-3 minutes. If the subject feels ill or goes quiet or pale, they should lie
down with their feet resting on a chair. Note: never leave the participant alone
after the test.

5. Reaction Time (Mackenzie,

2004) Procedure:
• The ruler is held by the assistant between the outstretched index finger and
thumb of the athlete's dominant hand so that the top of the athlete's thumb is
level with the zero- centimeter line on the ruler.
• The assistant instructs the athlete to catch the ruler as soon as possible after
it has been released.
• The assistant releases the ruler, and the athlete catches the ruler between
their index finger and thumb as quickly as possible.
• The assistant is to record the distance between the bottom of the ruler and
the top of the athlete's thumb where the ruler has been caught.
• The test is repeated two more times, and the average value used in the assessment

29
Norms:

Link to Video Recording

Activity 1

Fitness Goal Setting

Using Smart Goals

- Successful programs train individuals as a level that matches their needs and
abilities to meet their specific goals. Teachers should guide their students to
develop specific, measurable, action- oriented, realistic, and timely goals. Tips for
effectively establishing goals include:
1. The student provides their motivation in achieving the goals while the
teacher guides them how to make those goals realistic, time-bound and
develop a plan for achieving their goals.

2. The teacher should make the students understand their role and
responsibilities in achieving their goals.
3. The teacher should also explain the possible issues that may impede
progress and how to develop alternative options.

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Guide Questions for Goal Setting
The students should reflect on these questions so that the goals they set will have a
higher chance to be attained:
1. What resources are available?
2. What schedule can allow the most consistent participation of the fitness activities set?
3. What equipment does the students have access to?
4. In the student’s perspective, what possible behavior change that could
lead in a better chance of achieving the goal?
5. How committed the student in pursuing the goal set?

Possible Fitness Goals

• Weight Loss/ Fat Loss
• Hypertrophy/ Muscle Gain
• Injury Prevention/Rehabilitation
• Improvement of Quality of Life
• Disease Prevention/Management

Activity 1: Training History

One consideration to be made also is to identify the training history of an
individual. If a student has a sedentary lifestyle and have not yet participated in any
organized physical activity, then fitness goals should lean on a more conservative side.
However, if a student has been or currently participating in an organized physical activity,
then training history should be considered (i.e., the exercises and methods of training
used). Thus, it is valuable to know why they, if ever, stopped or to know their motivations
in participating. It is also noteworthy, that active people may have a lesser rate of fitness
improvement due to the principle of accommodation.

Procedures
1. Read the direction of each of the health-related fitness described in the guide manual given.
2. Take tests that are possible to be conducted given the time, equipment, and the space available.
3. Be sure to warm-up before and cool down after the tests.
4. It is alright to practice the tests before trying them. However, you should decide
ahead of time which trial you will use to test your health-related fitness.
5. After completing the tests, write your scores in the appropriate places in the results section.
6. Determine your rating for each of the tests from rating charts in the source materials
by shading the circle that corresponds to your score.

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BODY COMPOSITION
Body Mass Health Risk Increased Low Very Low Increased High Very High Extremely
Index High
Classification Underweight Acceptable Acceptable Overweight Obesity 1 Obesity II Obesity III
Score
kg/m2

FITNESS CATEGORY
CARDIO RESPIRATORY FITNESS Excellent Good Average Fair Needs
Improvement
Step Test
15 sec recovery heart rate beats
VO2max
beats
Flexibility Score High Good Marginal Poor

Modified Sit and Reach

Left inches

Right inches

Zipper Test
(Finger Touch)
Left inches

Right inches

Trunk Rotation
(Optional)
Left inches

Right inches

MUSCULAR STRENGTH & High Good Marginal Poor

ENDURANCE
Flexed-arm support (static):
Women in knee position and seconds
men in full support position

Curl-up/Crunches
Abdominal Muscles seconds

This is to acknowledge and certify that the data provided herein are true and correct.

Signature over printed name/ Date

Student

Signature over printed name/ Date

Witness/Guardian

32
Lesson 2
Cardiovascular Endurance exercises

INTRODUCTION
Physical activities that speed up both the heart rate and the breathing rate are
referred to as cardiorespiratory endurance exercises. These exercises are also known as
cardiovascular exercises or aerobic exercises. These exercises boost the efficiency of
the heart, lungs, and circulatory system, which results in an increase in the amount of
oxygen and nutrients that are delivered to the muscles. Also, they assist in the burning of
calories, the improvement of energy levels, and the reduction of the risk of developing
chronic diseases such as obesity, diabetes, and cardiovascular disease. Running,
cycling, swimming, jumping rope, dancing, rowing, hiking, and jumping rope are all
examples of activities that build cardiovascular and respiratory endurance.

It is advised that people participate in cardiorespiratory endurance exercise for at

least 150 minutes per week at a moderate effort, or 75 minutes per week at a strong
intensity, with the exercise being spaced out over at least three separate days. When
beginning a new fitness regimen, it is essential to check in with a qualified medical
practitioner and work up to the desired level of intensity and duration of the activity
gradually. This will help reduce the risk of injury. In conclusion, cardiorespiratory
endurance exercises are an important component of a healthy lifestyle. They offer
numerous benefits to the body and mind and can be easily incorporated into a daily
routine.
Some additional benefits of cardiorespiratory endurance exercises include:
a. Improved mood and mental health
b. better sleep quality
c. Increased endurance and stamina
d. Lowered blood pressure and cholesterol levels
e. Reduced stress and anxiety.
Moreover, cardiorespiratory endurance exercises can be done in a variety of ways,
making it easier to find an activity that is enjoyable and fits into your lifestyle. For instance,
you can go for a walk in the park, join a Zumba class, or swim laps at the local pool.
It is important to note that cardiorespiratory endurance exercises are not the only
type of physical activity that should be included in a well-rounded exercise program.
Strength training, flexibility exercises, and balance training are also important for overall
health and fitness.

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Furthermore, adding cardiorespiratory endurance exercises to your program can
have a variety of positive effects on both your physical and mental well-being. Finding an
enjoyable exercise that you can gradually increase in intensity and duration will help you
become more physically fit overall and lower your risk of developing chronic diseases.
We will engage in high-low impact exercise in this module, which is one of the activities
that may be performed to improve cardiovascular endurance.

LEARNING OBJECTIVES
1. Recognize the significance of doing regular cardiovascular endurance exercises
as part of the routine.
2. Understand and appreciate the distinct differences between low and high impact
movements in terms of the phases.
3. Create and perform a routine that combines low-impact and high-impact exercises
targeting different aspects of cardiovascular endurance.

LECTURE DISCUSSION
Every sort of activity that engages in aerobic metabolism is considered a form of
cardiovascular exercise. Cardiovascular exercise is also referred to as aerobic or
endurance exercise. Oxygen plays a significant role in the cellular reactions that take
place throughout the activity and provide the necessary amount of energy for the activity
to be sustained. Both your heart rate and the depth of your breath deepen as you work to
increase the amount of oxygen that is carried through your blood and make more effective
use of the oxygen that you take in. As a result, you have a greater sense of vitality and
experience less rapid fatigue.
Any strenuous activity that boosts the heart rate and respiration rate, as well as the
oxygen and blood flow throughout the body, is considered to be cardiovascular exercise.
Cardiovascular exercise also involves exercising vast muscle groups of the body in a
repetitive and rhythmic manner. The function and performance of the heart, lungs, and
circulatory system are all improved as a result of engaging in such activity because it
poses increasingly difficult challenges to your most important internal body organs.
Aerobic exercise, particularly cardiovascular exercise, is beneficial for a wide variety of
areas of health, including cardiovascular health, mental health, mood, sleep, regulation
of weight, and metabolism.
As the heart continues to pump oxygen-rich blood, it grows more effective with each beat,
the lungs become more effective in their ability to take in oxygen, and the muscles
become more ready to make use of additional oxygen. Even so, even as your breathing
and heart rate increase, the surge in intensity shouldn't be so great that it makes you feel
like you have to stop what you're doing and take a break. If you are participating in

35
cardiovascular exercise, such as fast walking, cycling, swimming, running, or speed
climbing, and you have a strong want to stop and rest, unexpected pain, or alarming
symptoms, you are required to immediately cease what you are doing and get medical
assistance.
Yet, for an activity to be classified as cardio, it must increase both your heart rate and
your breathing rate to a level that is moderately to vigorously intense (at least fifty percent
of the normal rate) and continue for a minimum of ten minutes. Because they do not keep
the heart rate up throughout the duration of the exercise, activities that are conducted to
increase strength are NOT regarded to be cardio. Some examples of these activities
include resistance exercise, using weight machines, lifting weights, and core workouts.
The goal of cardio exercise is to keep your heart rate at a level that is at least fifty percent
higher than it would be at rest for an extended period of time by using your body's larger
muscles in movement. As you perform aerobic workouts on a regular basis, your
cardiovascular system will become stronger. As a result, you will have more capillaries,
which will allow more oxygen to be delivered to the cells in your muscles. You will also
experience improved physical stamina and endurance as time goes on with this program.

LOW IMPACT MOVEMENT:

Movements that have a low impact on the body Low-impact exercise, in contrast to high-
impact exercise, raises your heart rate more gradually and puts less stress on your joints.
These motions put less pressure on your joints and are generally easier for your body as
a whole. Because they can be modified to accommodate a wide range of fitness levels,
low-impact workouts are suited for a diverse group of individuals.
A movement is termed low impact if it is easy on the joints and can be carried out in a
smooth manner. The activities of walking, yoga, Pilates, swimming, skating, cross-country
skiing, and golf are all examples of well-liked low-impact types of exercise.

HIGH IMPACT MOVEMENT

High-impact exercises are movements that put a high level of impact on your joints. it
tends to involve a lot of jumping and jolting movements, which often involve both of your
feet coming off the ground at the same time.

More bone density can be gained, and bones can be strengthened by high-impact
exercise as compared to low-impact activities. As with muscles, bones are living tissue
that may be stimulated to grow larger, which in turn leads to increases in bone mass.

36
High-impact exercises can also be high-intensity, meaning they raise your heart rate and
cause you to burn more calories than other types of exercise that are less strenuous.

SPECIFIC BENEFITS OF CARDIO EXERCISE:

You can build stronger muscles, including those of your heart, when you participate in
cardiovascular exercise for 30 to 60 minutes on a daily basis. These muscles are
responsible for controlling your blood pressure, enhancing HDL (the good cholesterol),
lowering anxiety and stress, reducing blood proteins and fats that contribute to blood
clots, preventing heart disease, and reducing blood sugar levels and managing diabetes.

Improved conditions of the brain

Regularly participating in cardiovascular activity causes the areas of the brain that are
responsible for memory and thinking skills to expand in size. Regular aerobic exercise
not only improves cognitive function but also slows the rate at which the brain of older
people shrinks because of the aging process. But cardiovascular exercise can also assist
you in getting a restful night's sleep, which is critical to maintaining good mental health.

Higher rate of metabolic activity

All forms of cardiovascular exercise raise metabolic rate by stimulating the synthesis of
the hormone fibroblast growth factor 21 (FGF21). This hormone speeds up the body's
metabolism, reduces feelings of hunger, and causes an increase in the number of calories
expended.

Control of one's weight

Aerobic exercise is beneficial for burning extra calories and maintaining a healthy weight
because it raises a person's heart rate into the "target heart rate zone." This is the zone
in which the body burns the most calories. Walking, swimming, running, and jogging are
all examples of cardio exercises that burn extra calories throughout the course of an
activity, whereas moderate to high intensity cardio burns quite a few calories in a single
workout session. Many forms of aerobic exercise, such as jumping rope, running stairs,
rowing, cycling, walking, and high intensity interval training are examples of activities that
are particularly helpful in the reduction of excess body fat (HIIT).

37
Better mood and energy

Endorphins are neurochemicals that are released into the brain as a result of
cardiovascular exercise. Endorphins are responsible for the euphoric feeling that exercise
produces. Dopamine, serotonin, and norepinephrine are just few of the hormones that
are produced in greater quantities as a result of increased cardio activity. When your
mood is better, you will feel more enthusiastic and prepared to carry out the activities that
are part of your routine. The enhanced release of hormones, on the other hand, has been
shown to lower stress, boost stamina and energy levels, increase concentration, and
improve memory.

Stronger immune system

Your body's ability to ward off illness and disease is enhanced by the production of more
antibodies and white blood cells as a result of consistent physical activity. The production
of FGF21 also has the effect of accelerating the metabolism and enhancing the immune
system. In fact, cardiovascular exercise can shield the body from a variety of diseases,
including high blood pressure, stroke, osteoporosis, diabetes, and heart disease.

Treatment of rheumatoid arthritis

By movement at the joint, cardiovascular exercise helps to alleviate the discomfort that is
associated with arthritis and reduces the stiffness that might occur there.

How exactly should you go about performing cardiovascular exercise so that you may
reap the greatest benefits from it?
You will need to participate in cardiac activity on at least three days each week if you want
to reap the full benefits of this type of exercise. For instance, if you find that you have
more free time on the weekends, you may plan the first two days of the week so that they
fall on Saturday and Sunday and then look for a third day to fill in the center of the week.
You don't need to cram all your workouts into the weekdays, while it's ok to do so if you
have the time and space to do so.
It is not necessary to devote significant amounts of time to cardiovascular activity. When
it comes to cardiovascular training, shorter intervals (as short as five minutes each) can
be just as effective as longer sessions, provided that the intensity level and the total
cumulative amount of workout time are kept constant. For instance, performing high-
38
intensity cardio in bursts of five minutes each is just as effective as performing one
continuous session of sixty minutes. If you are concerned about your packed schedule,
then cardiovascular exercise is an excellent choice for you to choose. A large number of
aerobic activities can be performed without the need of specialized apparatus or a
membership to a fitness center.

Walking, bicycling, swimming, dancing, jogging, martial arts, in-line skating, canoeing,
golfing, and water aerobics are all examples of activities that have a low to moderate level
of intensity and are good places to start for someone who is new to working out. This will
allow you to do them for longer lengths of time, which will allow you to reap more of the
benefits to your health. But, when selecting your activities, give priority to doing things
that you find enjoyable so that you may continue doing them as time goes on.

In addition, it is preferable to gradually improve one's level of intensity over time as

opposed to gradually improving one's level of volume or duration.

FUNDAMENTAL GUIDELINES FOR CARDIO EXERCISE:

Begin with the basics. For instance, try going for a five-minute walk first thing in the
morning and then going for another five-minute stroll later in the day. After that, add a few
minutes at a time and progressively speed up the pace until you reach your goal. In no
time at all, you will be able to walk for the recommended thirty minutes each day without
difficulty. As you first get started, make sure to think of things that you are interested in
doing and that you can do without worrying about money or time restraints. Hiking,
jogging, cycling, rowing, running, and elliptical training are some of the activities that are
viable possibilities. Always keep in mind that cardio is any activity that speeds up both
your breathing and your heart rate!

Warm up
Take five to ten minutes at the beginning of each session to progressively rev up your
cardiovascular system and enhance blood flow to your muscles. This should be done.
When you are warming up, you will perform lower-intensity versions of the cardiovascular
activity that you plan to do later. For those who plan to go for a quick walk, for instance,
warming up with a leisurely stroll is a good idea.

39
Conditioning
Make it a goal to train your body to be able to complete at least thirty minutes of
cardiovascular activity on a daily basis while moving at your own pace. In point of fact, if
you want to reap the benefits of cardio, you will need to build your aerobic capacity. This
can be accomplished by elevating your heart rate, increasing the depth of your breathing,
and improving your muscular endurance to the point where you are able to participate in
your chosen activity for at least half an hour without feeling out of breath.

Cool down
At the end of each session, give yourself five to ten minutes to wind down and relax.
Stretching your calf muscles, upper thighs (quadriceps), lower back, hamstrings, and
chest is an excellent way to bring down your body temperature. Your muscles, lungs, and
heart rate will all be able to return to normal more easily with the help of this post-workout
stretching routine.

LOW IMPACT CARDIO EXERCISES

You should perform each of the following six exercises for one minute, moving on to the
next one as soon as the first one's time is up.
After performing all six exercises in rapid succession, you will now take a one-minute
break before beginning the circuit once more. A butt-kicking low-impact cardio workout is
achieved by repeating the circuit three times through.
Aerobic exercises are a great workout to do as a warm-up because they are low impact
and get your heart rate up while also getting your muscles moving. You can really crank
up the intensity of the arm exercises to get the most calories out of them.

Recommendations
Population-Specific Guidelines:
Beginners:

• Start with low-impact exercises

• Focus on proper form
• Gradual progression
• Regular assessment
40
Advanced Fitness Levels:

• Mix of high and low-impact activities

• Periodized training approach
• Performance monitoring
• Recovery management

Special Populations:

• Primarily low-impact activities

• Modified exercise selection
• Professional supervision when needed
• Regular health monitoring

MODIFIED JUMPING JACK

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41
Mechanics

a. To begin, you should get into a standing position with your arms by your sides.
b. Move your right foot outside while simultaneously bringing both of your arms up to the
level of your head. Always remember to keep your weight on your right foot while
performing this action.
c. Return to starting position
d. Raise your arms above your head once again while keeping your weight on your left
foot. Repeat this motion.
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and
posterior deltoids)

2. SKATERS

https://gfycat.com/handsomefabulousiridescentshark

Mechanics

42
a. Start in a curtsy lunge with both leg bent, your right leg behind you. Balance with your
left arm straight down and right arm bent comfortably up at your side.
b. Standing on the left leg, bring the right leg forward and swing the left leg back and
across, swapping arms. Avoid jumping and work rapidly.

Primary muscles: glutes, outer thigh, and core

Secondary muscles: Lower back muscles

3. SQUAT TO JOB

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Mechanics

A combination of bodyweight squats and boxing will have you move up and down and
weaving your way to low-impact greatness.
a. Beginning by standing with your feet slightly wider than shoulder-width apart and arms
at your sides.
b. Ensure your chest is up, your buttocks are back, and your knees are out when you
squat.
c. While your legs are stretched, stand up and throw a cross-body punch with each arm.

43
d. Once more, squat, then stand and punch.
Primary muscles: gluteus maximus quadriceps and hamstrings.
Secondary muscles: calves, biceps, triceps, latissimus dorsi, supraspinatus,
infraspinatus, teres minor, and subscapularis.
4. STANDING OBLIQUE SQUAT

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Mechanics

a. Start by standing with your feet shoulder-width apart and your arms bent, hands on the
back of your head and elbows flared out to the side.
b. To begin the movement, bend to your right side, bringing your elbow down as you
simultaneously bring your right knee up to touch.
c. Return to your starting position. Repeat the same steps on the left side.

Primary muscles: external abdominal oblique, internal abdominal oblique, transversus

abdominis.

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5. LATTERAL SHUFFLE

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Working in both the frontal and sagittal (side-to-side) planes will make your muscular
strength more well-rounded.
You want to ensure you’re working both legs equally, so shuffle right for a set amount of
space or time, then shuffle left for the same, filling up your 1 minute of working time.

Mechanics
a. Start by standing with your feet shoulder-width apart, knees slightly bent, hips slightly
bent so you’re maintaining a forward posture, and your arms comfortably in front of you.
b. Shift your weight toward your right, pick up your right foot, and push off from your left
foot to move your body to the right. Go as quickly as you can during this movement while
maintaining your form.
c. Bring your feet back together, and repeat, continuing to “shuffle” to the right, propelling
yourself with your left foot as you go.

Primary muscles: hip abductors, quads, and glutes Secondary muscles: calves,
hamstrings
6. REVERSE LUNGE FRONT KICK

45
You’ll feel the burn with this combo move. We recommend splitting the minute in half,
lunging with your right leg for the first 30 seconds, then your left leg for the second 30
seconds.

Mechanics
a. Stand with feet shoulder-width apart and your arms bent and held up to your sides at
chest level.
b. To begin, kick your right leg out straight in front of you, and on the way down, step back
into a reverse lunge.
c. Stand up and proceed right into another kick, then another reverse lunge.

Primary muscles: quadriceps and the glutes and hamstring

Secondary muscles: vastus intermedius, vastus medialis, and the vastus lateralis

HIGH LOW IMPACT CARDIO EXERCISES

46
1. JUMPING JACKS

Mechanics
a. Stand hip-width apart with a modest knee bend. Your shoulders and hips should be
aligned. With an egg beneath your chin, keep your chin tucked throughout the exercise.
b. Balance your weight and grab the floor with your feet. Hold your arms at your sides
with a slight elbow bend. Pre-tension your shoulders, hips, and core. .
c. Jump your feet outside your hips and land on your balls with your arms overhead while
maintaining your alignment.
d. Jump back to the beginning position on your balls and lower your arms.
e. Repeat as required.
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and
posterior deltoids).

2. BURPEES

Mechanics
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a. Stand straight with feet shoulder-width apart.
b. Squat with hands in front of feet.
c. Jump back to plank posture with fully extended legs.
d. Push up, hop forward, and push through the heels to return to the start.
e. Repeat as required.

Primary muscles: Abs, glutes, hip flexors, hamstrings, quads Secondary muscles: Chest,
arms, shoulders

3. SQUAT JUMP

Mechanics

a. Stand shoulder-width apart with your toes slightly outward.

b. Bend your knees to sit back on a chair.
c. Jump straight up, heel-pushing.
d. Return to the squat with bowed knees.

Primary muscles: glutes, quads, core.

Secondary muscles: calves, deltoids, pectoralis and triceps.

48
4. SIDE TO SIDE JUMPING LUNGES

Mechanics
a. Standing shoulder-width apart.
b. Lunge with your left leg forward and right leg back, knees at 90 degrees.
c. Leap and swap legs midair to land in a right-leg lunge.
d. Continue jumping back and forth, pausing as little as possible.

Primary muscles: quads, abductors, glutes and hamstrings Secondary muscles: biceps,
triceps, deltoids

1. HIGH KNEES

Mechanics
a. Stand with your feet slightly apart and your weight on the balls of your feet.
b. Raise your left knee as high as comfortable and push your heel near your glutes.

49
c. Push your left knee and foot back toward the ground while lifting your right knee as
high as possible and bringing the right heel toward your glutes.
d. Lower your right knee and lift your left knee as in step c.
e. Run with typical arm pumping. This will provide you momentum to keep your knees
high after you are winded.
Primary muscles: quadriceps, glutes, hamstrings Secondary muscles: calves

Conclusion
Both high-impact and low-impact cardiovascular exercises play valuable roles in physical
fitness. The choice between them should be based on individual factors including fitness
level, health status, and personal goals. A well-designed program may incorporate both
types of exercises when appropriate.

Link to Video Recording

Activity 2
Practical Activity:
Procedure:
1. Group yourself, 6 members in each group
2. Create a full workout routine by utilizing the various exercise components. Sample
Routine

Warm up-3to 5mins.

slow Jog

brisk walking Choose 1

Low impact
aerobic steps

50
Stretching

Neck flexion 8 counts

Neck rotation R and L 8 counts

Shoulder elevation / depression 8 counts

Shoulder roll forward and backward 8 counts

Shoulder stretch in front 8 counts

Triceps stretch 8 counts

Oblique stretch 8 counts

Squat 8 counts

Lunges 8 counts

Knee hug 8 counts

Hamstring stretch 8 counts

Calf raise 8 counts

ankle rotation 8 counts

Low Impact movements

Modified Jumping 8 counts Squat to job 8 counts
Jack

Standing Oblique 8 counts Modified Jumping Jack 8 counts

Squat

Skaters 8 counts Lateral Shuffle 8 counts

Lateral Shuffle 8 counts Reverse lunge front kick 8 counts

Block 1 Block 2

Modified Jumping 8 counts Squat to job 8 counts

Jack

High Knees 8 counts Burpees 8 counts

51
Skaters 8 counts Lateral Shuffle 8 counts

Side to side jumping 8 counts Jumping jack 8 counts

lunges

Block 3 Block 4

Standing Oblique 8 counts Skaters 8 counts

Squat

Squat jump 8 counts High knees 8 counts

Reverse lunge front 8 counts Modified Jumping Jack 8 counts

kick

Skipping rope 8 counts Side to side jumping 8 counts

lunges

PERFORMANCE TASK 1: Components of High and Low impact Movement Routine

Matrix
Warm up-3to 5mins.

Stretching
counts

52
Low Impact movements
Low Impact movements Low Impact movements

Combination of Low and High Impact Movements

Block 1 Block 2

Block 3 Block 4

53
Rubrics of Activity

CRITERIA 25 EXCELLENT 20 VERY 15 10 NEEDS 5 POOR

SATISFACTORY SATISFACTORY IMPROVEMENT

Creativity Knowledgea Integrating Repeat the Inadequate Components

bly integrate low- and high- same combination of the
low and high impact movements did not exercise plan
impact exercises with lacked 2 adhere to were not
activity, as confidence, compulsory the compone followed by
well as however there exercise and nts of any form of
creative is a missed 3 exercise creativity.
ways to components routine
missing
generate exercise
component in
movements routine
the exercise
utilizing
routine
exercise
routine
components.

Execution Executed the Executed the Showed an Showed little Poorly

skill with skill correctly average level level of executed the
exceptional but some of accuracy accuracy in skill
ability errors were in executing
evident executing the
the skill
skill
Good form Executed the Executed the Executed the Executed the Executed the
high level of skill with high skill with and skill with skill lousily
balance, level of average level little
control and balance, of balance, level of
ease of control and control and
balance,
movement ease of ease of
control and
movements movements
ease
movements
Optimism Showed a Showed a high Quite eager Showed little Did not show
very level of in interest in interest in
high level of interest in executing executing executing
interest in executing the the the the
executing skill skill skill skill
the
skill

54
Performance Task 1 Components of High and Low impact Movement
Score Sheet
Group No. Date
Name Section Day/Time
CRITERIA 25 20 15 10 5

E VS S NI P
Proper Mechanics

Proper Execution

Good form

Balance

Total Score ______

Legend
EXCELLENT- E

VERY SATISFACTORY VS

SATISFACTORY S

NEEDS IMPROVEMENT NI

POOR P

55
Lesson 3
Resistance Training

INTRODUCTION
In the realm of physical fitness, the terms "resistance exercise" and "resistance training"
are frequently encountered, yet they carry distinct meanings that are crucial to understand
for effective and targeted workout regimens. This distinction is fundamental in designing
and implementing fitness programs that aim to enhance muscular fitness and overall
health.

The term "resistance exercise" refers to a single session of physical activity that involves
working against some form of resistance, while "resistance training" encompasses a
series of these exercises conducted over a period. This differentiation is key: a resistance
exercise protocol outlines the specifics of a single workout session, whereas a resistance
training program is a comprehensive plan that guides the parameters of each individual
session.

Resistance training is a multifaceted approach that incorporates a variety of activities,

including the use of free weights, weight machines, elastic tubing, medicine balls, stability
balls, and body weight. It is not limited to a single mode of conditioning but is an organized
process designed to enhance muscular fitness through diverse types of resistance.

Given its broad scope and numerous benefits, resistance training has become an
essential component of many fitness regimens. The benefits of resistance training are
extensive and include significant increases in strength, muscle mass, and bone density.
This introduction sets the stage for a deeper exploration of the principles, methods, and
advantages of resistance training.

56
LEARNING OBJECTIVES

1. Define resistance training and functional exercise.

2. Identify the health benefits in engaging in resistance training.
3. Discuss the different types of muscle contraction in resistance training.
4. Distinguish the advantages and dis-advantages of using free weights
and weight machines for resistance training.
5. Design a circuit training exercise using the functional exercises for alternative activity in
resistance workout

LECTURE DISCUSSION
The term resistance exercise and resistance training are often used interchangeably;
however these are important distinctions between the two terms. Resistance exercise
refers to a single exercise session, whereas resistance training refers to a combination of
many consecutive resistance exercise sessions over time. Thus, a resistance exercise
protocol is an exercise prescription for a single session (workout) and resistance training
program is an overall plan guiding the specific parameters chosen for each protocol.

Resistance training involves the use of a variety of activities that include free weights
(barbell and dumbbells), weight machines, elastic tubing, medicine balls, stability balls
and body weight. Resistance training does not refer to one specific mode of conditioning,
but rather is an organized process of exercising with various type of resistance to enhance
muscular fitness. The benefits of resistance training are numerous and include increase
in strength, muscle mass and bone density.

HEALTH BENEFITS OF RESISTANCE TRAINING

● Improved performance of physical activities.

● Injury prevention.

● Improve body composition.

57
● Enhance self-image and quality of life.

● Improved muscle and bone health with aging.

● Prevention and management of chronic disease.

TYPES OF RESISTANCE TRAINING EXERCISE

Static exercise. Also called isometric

exercise, static exercise involves a muscle
contraction without a change in the length
of the muscle or angle in the joint on which
the muscles acts. To perform isometric
exercise, a person can use an immovable Image 5
object like wall to provide resistance, or
just tighten a muscle while remaining still.
In isometric, the muscle contracts, but
there is no movement.

Dynamic exercise. Also called isotonic exercise, involves a muscle contraction with a
change in the length of the muscle. Dynamic exercise is the most popular type of exercise
for increasing muscle strength and seen to be most valuable for developing strength that
can be transferred to other forms of physical activity.

There are two kinds of dynamic muscle contractions: concentric and eccentric. A
concentric muscle contraction occurs when the muscle applies enough force to overcome
resistance and shorten as its contraction. An eccentric muscle contraction occurs when
the resistance is greater than the force applied by the muscle and the muscle lengthen

58
as it contracts. For example, in arm curl, the
biceps muscle works concentrically as the weight
is raised toward the shoulder and eccentrically as
weight is lowered.
Image 5

Comparing
IEasy Upper Body Workout for Image 5
Teenagers at Home (No Equipment)
the Static
(modernteen.co) and Dynamic
exercise. Static exercise requires no
equipment, so they can be done virtually
anywhere. They build strength rapidly and are
useful for rehabilitating injured joints. On the other hand, they must be performed at
several different angles for each joint’s entire range of motion.

Easy Upper Body Workout for

Teenagers at Home (No Equipment)
(modernteen.co)
Example of resistance training
There are many ways you can strengthen your muscles, whether at home or the gym.
Different types of resistance training include:

● Free weights – classic strength training tools such as dumbbells, barbells and
kettlebells.
● Medicine balls or sandbags – weighted balls or bags.
● Weight machines – devices that have adjustable seats with handles attached
either to weights or hydraulics.
● Resistance bands – like giant rubber bands – providing resistance when
stretched. They are portable and can be adapted to most workouts. The bands
provide continuous resistance throughout a movement.

59
● Suspension equipment – a training tool that uses gravity and the user's body
weight to complete various exercises.
● Your own body weight – can be used for squats, push-ups, and pull-ups. Using
your own body weight is convenient, especially when travelling or at work.

RESISTANCE TRAINING WORKOUT COMPONENTS

WARM-UP

The warm-up for resistance training should include 5 to 10 minutes of low-to moderate-
intensity aerobic activities. As with cardiorespiratory endurance exercise, you should warm
up before every weight training session and cool down afterward. You should do both a
general warm-up – several minutes of walking or easy jogging – and a warmup for weight
training exercises you plan to perform.

CHOOSING EQUIPMENT

Your muscles will get stronger if you make them work against resistance. Resistance can
be provided by free weights, by your own body weight, or by sophisticated exercise
machines.
Weight machines are preferred by many people because they are safe, convenient, and
easy to use. You just set the resistance (usually by placing a pin in the weight stack), sit
down at the machine, and start working. Machines make it easy to isolate and work
specific muscles. You don't need a potter, someone who stands by to assist when free
weights are used, and you don't have to worry about dropping a weight on yourself. Free
weights require more care, balance, and coordination to use, but they strengthen your
body in ways that are more adaptable to real life.

Exercise Machines Free Weights

Advantages

● Safe and convenient ● Allows dynamic movements

60
Exercise Machines Free Weights
Advantages

● Provide variable resistance ● Allow the user to develop control

of the weight

● Don't require lifter to balance bar ● Allow a greater variety of exercises

● Require less skill ● Widely available

● Make it easy to move from one ● Truer to the real-life

exercise to the next situations; strength transfer
to daily activities

● Allow easy isolation of muscles

and muscle groups

● Allow easy isolation of muscles

and muscle groups

Disadvantages

● Inappropriate for performing

dynamic ● Not as safe

movements

● Allow a limited number of

exercises ● Require spotters

● Require skill

● Cause more blisters and calluses

Free weights are more popular with athletes for developing explosive strength for their
sports. Unless you are training seriously for a sport that requires a great deal of strength,
training on machines is probably safer, more convenient, and just as effective as training
with free weights. However, you can increase strength either way, depending on personal
preference The Table below" Exercise Machines Versus Free Weights" can help you
decide.
61
EXERCISE CHOICE

A complete weight training program works all the major muscle groups. It usually takes
about 8-10 different exercises to get a complete workout. For overall fitness, you include
exercise for your neck, upper back, shoulder, arms, chest, abdomen, lower back, thighs,
buttocks, and calves. If you are also training for a particular sport, include exercises to
strengthen the muscles important for optimal performance and the muscles most likely to
be injured.

EXERCISE ORDER
There are many ways to arrange the sequence of exercises in a resistance training
session. Traditionally, large-muscle group exercises are performed before smaller-
muscle group exercises, and multi-joint exercises are performed before single-joint
exercises.

RESISTANCE
The amount of weight (resistance) you lift in weight training exercises is equivalent to
intensity in cardiorespiratory endurance training. It determines your body will adapt to
weight training and how quickly these adaptations will occur. Choose weight based on
your current level of muscular fitness and your fitness goal.

REPETITION AND SETS

To improve fitness, you must do enough repetitions of each exercise to fatigues your
muscles. The number of repetitions needed to cause fatigue depends on the amount of
resistance: the heavier the weight, the fewer repetitions to reach the fatigue. In general,
a heavy weight and the low light weight and high number of repetitions (15-20) build
endurance.
In weight training, a set refers to a group of repetitions of an exercise followed by a rest
period. For developing strength and endurance for general fitness, a single set of each
exercise is enough, provided you use enough resistance to fatigue your muscles. (You
should just barely be able to complete the 8-12 repetitions – using good form – for each
exercise.) Doing more than1 set of each exercise may increase your strength
development, and most serious weight trainers do at least 3 sets of each exercise.

62
If you perform more than 1 set of an exercise, you need to rest long enough between sets
to allow your muscles to work at a high intensity to increase fitness. The length of the rest
interval depends on the amount of the resistance. See table below.

Volume 1-3 sets per exercise

Intensity 60%- 70% 1RM

8-12 repetitions

Rest period 2-3 min. between sets for core lifts 1-

2 min. for assistance exercise

Frequency Novice: 2-3 days – week

Intermediate: 3-4 days – week

Advance individual

Volume Multiple set programs with systematic variations in volume and

intensity

Intensity Cycling load 80%- a100% 1RM

Progressive to heavy 1-6 repetitions

Rest period 2-3 min. between sets for core lifts 1-

2 min. for assistance exercise
rest period necessary

Frequency 4-6 days – week

COOL DOWN
To cool down after weight training, relax 5-10 minutes after your workout. Although this
is controversial, a few studies suggested that including a period of post exercise
63
stretching may help prevent muscle soreness; warm-up muscles and joints make this a
particularly good time to work on flexibility.

OVERTRAINING – doing more exercise than our body can recover from – can occur in
response to heavy resistance training. Possible signs of overtraining include lack of
progress or decreased performance, chronic fatigue, decreased coordination, and
chronic muscle soreness. The best remedy for over training is rest: add more days of
recovery between workouts with extra rest, chances are you'll be refreshed and ready to
train again.

Image 6

https://archive.org/details/fitwellcoreconce0000fahe_p0f4/page/n13/mode/2up

FREQUENCY OF EXERCISE

For general fitness, the American college of sports medicine recommends a frequency of
2-3 days per week for weight training, allowing your muscles at least 1 day of rest between
workouts.

64
WEIGHT TRAINING EXERCISES

Exercises
1.Bench Press Muscle
Developed: Pectoralis Major,
Triceps, Deltoids
Image 6

2.Shoulder Press Muscle

Developed: Trapezius, Triceps,
Deltoids

Image 6

65
3. Pull -Up
Muscle Developed: Latissimus
Dorsi, Bicep

Image 6

4.Lateral Raise Muscle

Developed: Deltoids

Image 6

5. Bicep Curl Muscle Developed:

Bicep, Brachialis

Image 6

66
6.Squat Muscle Developed:
Quadriceps, Gluteus Maximus,
Hamstring, Gastrocnemius

Image 6

7. Heel Raise Muscle Developed:

Gastrocnemius, Soleus

Image 6

8. Curl Up or Crunch Muscle Developed:

Rectus Abdominis, Obliques

Image 6

EXERCISE YOU CAN DO AT HOME

67
1. Lunges - You can do straight lunges, side lunges and reverse lunges. These are
great for working out your leg muscles, back, abs and core, and also improve
physical balance. Take these steps to do a basic lunge.
● Stand straight with your chin up.
● Take one foot forward and don’t move the other.
● Bend forwards until both knees are bent at 90-degree angle.
● Return to the starting position.

https://www.adityabirlacapital.com/healthinsurance/active-
together/2020/04/16/functional-workout-for-health/

2. Mountain Climber - As the name states, this exercise requires getting in position
like a rock/ mountain climber. Along with other benefits, this exercise also builds
up cardiac strength. Do it with these steps-
● Start in the push-up position.
● Bring one knee close to the chest while tightening the abs.
● Take it back and repeat with the other knee.
● Gradually increase your pace.

Image 6

t
3. Bicycle Crunches - These give an interesting twist to your regular crunches. They
are great for building the abdomen muscles and the musclest around it, along with
p
the back and legs. Take the following steps-
s
● Start in a crunch position and lift your legs, like: when pedaling a
cycle.
/
● Keep your palms on the side of your head.
● Bend your right knee while bringing it closer to/ your chest.
f
68 i
t
n
e
s
● Try to touch your left elbow to your right knee and repeat with the
right elbow and left leg.

Image 6

https://www.adityabirlacapital.com/healthinsurance/active-
together/2020/04/16/functional-workout-for-health/

4. Plank Position - Planks are not only great to work out all muscles of the body but
can improve endurance and physical balance. Beginners are usually able to hold
a plank between 6 to 10 seconds. Do a plank with these steps.
● Lie down with your legs at shoulder level.
● Lift while balancing your body weight on forearms and toes.
● Pull your stomach inside, look straight and hold.
● Gradually work on increasing the time that you can hold the plank.

Image 6

https://www.realsimple.com/health/fitness-
exercise/how-to-do-a-plank

Link to Video Recording

69
● 1 Hour ISOMETRIC FULL BODY WORKOUT at Home | Day Four
of Five https://www.youtube.com/watch?v=S-m7TY5nKo4
● 30 Minute Full Body Dumbbell Strength Workout.
https://www.youtube.com/watch?v=AjAVhtQ2vok

SUMMARY/CONCLUSION

Improvement in resistance training and functional exercise lead to

enhanced physical performance, protection against injury, improved body
composition, better self-image, improved muscle bone density with aging and
reduced risk for chronic disease. Static (isometric) exercise is useful when a
person is recovering from an injury or surgery or needs to overcome weak points
in range of motion. Dynamic (isotonic) exercise involves contraction that results in
movement.
The two most common types are constant resistance (free weights) and
variable resistance (weight machines). Free weights and weight machines are
basically equally effective in producing fitness, although machines tend to be safer.
Lifting heavy weights for only a few repetitions helps develop strength. Lifting
lighter weights for more repetition helps develop muscular endurance. A weight
training program for general fitness includes at least 1 – 3 sets of 8 – 12 repetitions
of 8 – 10 exercises along with warm-up and cool- down periods; the program
should be carried out 2 – 3 times a week. Functional training is a type of exercise
that looks like movements you make in your daily life. It can be helpful for athletic
performance, injury prevention, and other everyday fitness tasks. Functional
exercises teach your body to work rather than training specific parts. Strengthening
the whole body in this way has many benefits for your health.

Link to Video Recording

70
Activity 3

Reflective Essay

Name:____________________ Section: Date:_

Direction: Read the questions below carefully and write your answer in the space
provided not less than 100 words.

1. Based on the resistance exercises that were discussed in the lesson, what type of
resistance exercise do you like most and why? Write your essay.

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________

Knowledge check

Name:____________________ Section: Date:_

Direction. Encircle the letter of the best answer that corresponds to the following
questions or statements.

1. The muscle contraction that changes the length of the muscle.

a. Static
b. Dynamic
c. Isometric

2. The strength exercise that uses dumbbells, and barbells.

a. Functional
b. Free weights
c. Weight machine

3. The burpee is considered a multi joint exercise.

71
a. True
b. False
c. none of these
4. The recommended number of sets for novice and intermediate muscular
strength.
a. 1-3
b. 2-3
c. 3-4

5. The safe and convenient type of resistance training exercise.

a. Free weights
b. resistance band
c. weight machine

Circuit workout

Name:______________________________ Section:________________Date:_______
Procedure
1. Group yourselves into eight to ten members
2. Design a Circuit workout using the functional exercise that targets your lower, core
and upper body muscle with accompaniment of music.
3. The group presentation must be aligned to the assigned topic and within the
duration of four to five minutes.
4. The presentation was evaluated based on content, execution, good form, and
enthusiasm video length of the rubrics below.

72
Rubrics of Activity

73
VALUES INTEGRATION
Our fitness program integrates values that align with the Polytechnic University of the
Philippines' mission to advance inclusive, equitable, and globally relevant education. By
emphasizing holistic development, we promote not only physical fitness but also personal
and ethical growth, preparing participants to thrive in a global context. The program is
designed to be inclusive and accessible, accommodating participants of all fitness levels
and backgrounds, and fostering a supportive community atmosphere. Core values such
as respect, perseverance, commitment, and self-care are emphasized throughout the
modules, which include self-awareness and goal setting, physical training to develop
strength and resilience, and functional movement to enhance daily capabilities. By
connecting physical activity with mental well-being and ethical behavior, participants gain
a deeper appreciation for their bodies' capabilities and develop enduring values that
support a healthy lifestyle and personal development, aligning with PUP's commitment to
holistic education.

PATHFIT, a program focused on physical activity for health and fitness, can be enhanced
by integrating PUP's mission of advancing inclusive, equitable, and globally relevant
education. The PATHFIT program already emphasizes values such as camaraderie,
passion, dedication, commitment to self, love for exercise, and respect for one another4.
By aligning these values with PUP's mission, the program can foster a holistic
development approach that includes physical fitness, personal growth, and ethical
behavior. Participants in the PATHFIT program can benefit from setting personalized
fitness goals, engaging in diverse physical activities, and developing strength, endurance,
and resilience, all while promoting a supportive community atmosphere that values
inclusivity and respect. This integration supports PUP's commitment to holistic education
by preparing participants to thrive both physically and mentally in all aspects of life.

74
UNIT 2

Lesson 4
Functional Training and Core Flexibility Exercise

INTRODUCTION

Functional Training is defined as a physical activity that uses certain

exercises and/or materials to perform movements and patterns that can be used
in our daily lives. It is born as a rehabilitation mechanism for people who have
suffered certain injuries and who need to recover the mobility that they have lost,
as well as accelerating the recovery process in order to go back to their normal
lives and perform the tasks they used to at home or work. The type of exercises
tends to involve several joints, using the own weight of the person or free weight,
especially on unstable surfaces. This type of training goes hand in hand with the
design of new activities and sport disciplines, like CrossFit (which is from the last
century), for a public that looks for new styles and ways of training instead of
following conventional methods. The purpose is to activate the stabilizer muscles
to focus on the rectus abdominis muscle, abductors and hip rotators, and the
scapular stabilizers. There are people who tend to go for a more dynamic
performance, so we could adapt the previous definition to harmonious complex
movements, with a workload that will increase the heartbeat, which would add a
component of cardiovascular work.

Core flexibility and strength are fundamental aspects of physical fitness that
significantly impact overall health and well-being. The core, encompassing the
muscles of the abdomen, back, and pelvis, plays a crucial role in stabilizing the
body during movement. Flexibility in these muscles allows for a greater range of
motion, enhancing performance in both athletic and everyday activities.
Meanwhile, core strength provides the necessary support for maintaining balance
and proper posture, which can help prevent injuries and alleviate discomfort. As
such, integrating exercises that promote both core flexibility and strength into one’s
fitness routine is essential for achieving optimal physical health and enhancing
quality of life.

75
LEARNING OBJECTIVES

1. Explain the key concepts and purpose of functional training and core
flexibility.
2. Describe the benefits of functional training and core flexibility in daily
routine.
3. Demonstrate a positive attitude towards incorporating functional training
and core flexibility into their fitness routines.
4. Express the importance of collaboration and support in group functional
training and core flexibility sessions, fostering a sense of community and
shared goals.
5. Execute a series of functional exercises and core flexibility with correct form
and technique, ensuring safety and effectiveness during workouts.

LECTURE DISCUSSION

Functional training is becoming increasingly popular at home and in gyms

throughout the world. Basically, it's a means to optimize your movement when
performing ordinary tasks, no matter where you are - at home, at work, or anyplace
else.

In simple terms, functional training pertains to prepare your body for

everyday activity by emphasizing activities that increase strength, power, and
mobility. very similar customizing your exercise program to aid you succeed in your
daily travels, big or small. Functional training emphasizes core stability, balance,
and flexibility, ensuring that your body moves as it was originally made to.

Consider it more than just working out; it's about creating a version of
yourself that's equipped to face a specific goal, challenge, or sport, one functional
action at a time. It's about making every day easier and every movement more
efficient, from leaning over to pick up a dropped item to reaching up high to secure
that top-shelf purchase.

Functional training does not require any specific equipment. It is all about
how you move and load your body. When you decide to visit one of our gyms, we
offer some amazing equipment. These also provide creative tasks to challenge
those functional patterns

76
Benefits of Functional training

https://www.hsnstore.eu/blog/sports/fitness/what-is-functional-
training/

Importance of Functional training

The good aspects of functional training rely not just in its technique, but also
in its foundation: real-world benefits. Simulating typical movements at home, work,
or in sports teaches your muscles to function together in harmony. This leads to
the following:

● Improved balance and coordination

● Enhanced power and agility
● Decreased risk of injury
● Better posture and body mechanics
● Increased overall strength and stamina
● Enhances Daily Functionality
● Improves Strength and Conditioning
● Promotes Better Motor Function
● Promotes Better Motor Function
● Versatility and Accessibility

77
Types of Functional Training

Depending on the varieties and premises described earlier, there are

different types of workouts available. The most common ones include:

● KettleBell Training
● Suspension Training
● Ropes Training
● Circuit Training
● Circuit Training
● Medicine Ball Training
● Slam Ball Training

1. Bodyweight Squat

Mechanics: Stand with feet shoulder-width

apart, then lower your body down until your
thighs are parallel to the ground. Push back
up to the starting position.

Purpose: Strengthens the quadriceps,

hamstrings, glutes, and core muscles.
Prepares the body for daily activities like
standing up from a seated position or lifting
objects.
https://stephenmoon.com/may-
challenge/?doing_wp_cron=1736590801.3705689907073974609375

2. Deadlift

Mechanics: Hold a barbell or dumbbells

with your feet shoulder-width apart. Bend at
the hips and knees, keeping your back
straight, and lift the weight up to hip level.
Lower the weight back down to the starting
position.

Purpose: Targets the posterior chain

(hamstrings, glutes, lower back), improving
strength for lifting objects from the ground
and enhancing overall lower body strength.

https://ph.pinterest.com/pin/AW7mMQCmLcQwTZOxXo
FfFJ3UvN4qexKPPhiPW2z4BJEEElkjVUPBHgo/

78
3. Dumbbell Reverse Lunge with Rotation

Mechanics: Perform a reverse lunge while

holding a dumbbell in each hand. Rotate
your torso during the lunge, ensuring the
rotation comes from the midsection.

Purpose: Challenges balance, mobility, and

core stability. Improves functional strength
and coordination3.

https://www.oprah.com/health/the-swimsuit-ready-
workout/all

4. Farmer’s Walk

Mechanics: Hold a heavy dumbbell or

kettlebell in each hand and walk forward
with even, steady steps. Keep your core
tight, chest elevated, and head up.

Purpose: Enhances grip strength, shoulder

stability, and overall endurance. Mimics
carrying heavy objects in daily life.

https://www.dmoose.com/blogs/hamstrings/far
mers-walk

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5. Pull-Up

Mechanics: Hang from a pull-up bar with

an overhand grip, then pull yourself up
until your chin crosses the bar. Lower
yourself back down slowly.

Purpose: Strengthens the back,

shoulders, and biceps. Improves
functional strength for activities that
require pulling or lifting.
https://www.climbing.com/skills/training-perfect-
pullups-for-climbing-strength

6. Kettlebell Swing

Mechanics: Hold a kettlebell with both

hands, swing it back between your legs,
then up to chest height using your hips
and legs.

Purpose: Builds strength, power, and

endurance in the hips, glutes, and lower
back. Enhances cardiovascular fitness.

https://www.menshealth.com/uk/fitness/a735478/ke
ttlebell-swings/

7. Loaded Carry (Waiter’s Walk)

Mechanics: Hold a weight in one hand and

walk forward, keeping the weight at shoulder
height. Switch hands after a set distance.

Purpose: Challenges core stability, grip

strength, and overall endurance. Prepares the
body for tasks that require carrying objects in
one hand.

https://gmb.io/loaded-carries/

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8. Yoga Squat

Mechanics: Squat down deeply, place your

hands on the ground, straighten your legs, then
return to the squat position and stand up. Focus
on breathing throughout the movement.

Purpose: Develops leg strength, mobility, and

core stability. Enhances flexibility and body
awareness.
https://ph.pinterest.com/laswoodward/malasana-squat-
variations/

9. Prone Swimmer

Mechanics: Lie on the floor with your toes and forehead against the ground. Clasp
your hands behind your head, then reach forward over your head and swing your
arms out to the sides, keeping them straight.

Purpose: Improves arm and shoulder mobility, as well as wrist flexibility. Useful for
enhancing range of motion in the shoulders and upper back.

https://e3rehab.com/rotator-cuff-tear-rehab/

10. Turkish Get-Up

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Mechanics: Lie on your back holding a weight, then transition to a seated position,
followed by a lunge, and finally stand up. Reverse the steps to return to the starting
position.

Purpose: Challenges core stability, balance, and coordination. Strengthens

multiple muscle groups and prepares the body for complex movements.

Core Flexibility

Core flexibility refers to the ability of the muscles around the torso, including
the abdomen, back, and pelvis, to stretch and move freely. This flexibility is
essential for maintaining a full range of motion in various activities, from sports to
everyday tasks. A flexible core allows individuals to bend, twist, and reach without
discomfort or restriction, which is vital for both athletic performance and daily
functionality (Cleveland Clinic, 2024).

Benefits of Core Flexibility

1. Injury Prevention: Increased flexibility reduces the risk of strains and sprains
by allowing muscles and joints to move through their full range without undue
stress (ACE Fitness, 2022).

2. Enhanced Performance: Athletes benefit

from core flexibility as it improves their
ability to perform complex movements
efficiently (Harvard Health Publishing,
2012).

3. Improved Posture: Flexibility in the core

contributes to better posture by allowing for
proper alignment of the spine and pelvis
(Cleveland Clinic, 2024).

https://ph.pinterest.com/pin/467389267573618719/
Importance of Core Strength

Core strength refers to the strength of the muscles in the abdomen, lower
back, hips, and pelvis. These muscles are fundamental for stabilizing the body
during movement. A strong core acts as a foundation for all physical activity,
supporting both upper and lower body movements (WPH Physio, n.d.)
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Benefits of Core Strength

1. Stability and Balance: A strong core enhances balance and stability, crucial
for preventing falls and injuries during physical activities (Harvard Health
Publishing, 2012).

2. Functional Movement: Everyday tasks such as lifting groceries or bending to

tie shoes rely heavily on core strength. Improved core strength makes these
activities easier and less taxing (WPH Physio).

3. Pain Reduction: Strengthening core muscles can alleviate lower back pain by
providing better support for the spine (Harvard Health Publishing, 2012)

Integrating Flexibility and Core Strength

To maximize benefits from both flexibility and core strength, individuals should
incorporate specific exercises into their fitness routines:

1. Stretching Exercises: Incorporate dynamic stretches before workouts and static

stretches afterward to enhance flexibility.

2. Core Strengthening Activities: Engage in exercises such as planks, bridges,

and abdominal crunches to build core strength.

3. Functional Movements: Activities like yoga or Pilates can improve both flexibility
and core stability through controlled movements that emphasize body
alignment.

Core Flexibility Exercises

Core flexibility and strength are essential components of physical

fitness, contributing to overall health and performance. Here are examples
of exercises that enhance each aspect:

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1. Cat-Cow Stretch

Description: This dynamic stretch

improves flexibility in the spine and
abdominal area.

How to Perform: Start on your hands

and knees. Inhale while arching your
back (cow position), then exhale while
rounding your back (cat position).
Repeat for several cycles.

https://www.menshealth.com/uk/how-tos/a61482803/cat-cow/

2. Lizard Pose

Description: This yoga pose

stretches the hips, groin, and
hamstrings.

How to Perform: Begin in a downward-

facing dog, step one foot forward
outside your hand, lower your elbows to
the ground, and hold the position.

https://www.integrativenutrition.com/blog/flexibility-exercises

3. Child’s Pose

Description: A restorative stretch that relaxes the back

and hips.

How to Perform: Sit back on your heels, extend your

arms forward on the ground, and relax your forehead
on the mat.

https://ai-care.id/gaya-hidup/manfaat-gerakan-
childs-pose-balasana

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Core Strength Exercises

1. Plank

Description: A fundamental exercise that engages

multiple core muscles.

How to Perform: Start in a push-up position,

keeping your body in a straight line from head to
heels. Hold for 30 seconds or longer.

https://www.realsimple.com/health/fitness-exercise/how-to-do-a-plank#toc-try-
this-basic-plank-routine

2. Bird Dog

Description: This exercise enhances

core stability and strength while
improving balance.

How to Perform: On all fours, extend

one arm forward and the opposite leg
back while keeping your core tight. Hold
briefly, then switch sides.
https://www.istockphoto.com/photos/man-bird-
dog-exercise

Glute Bridge

Description: Targets the glutes and

lower back, contributing to overall
core strength.

How to Perform: Lie on your back

with knees bent and feet flat on the
floor. Lift your hips towards the
ceiling while squeezing your glutes,
then lower back down.
https://www.menshealth.com/uk/fitness/a75
3463/glute-bridge/

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SUMMARY/CONCLUSION

Functional training and core flexibility are essential components of a comprehensive

fitness regimen that significantly enhance overall health and well-being. Functional
training focuses on exercises that mimic daily activities, improving strength, balance, and
coordination while reducing injury risk. It is particularly beneficial for rehabilitation, helping
individuals regain mobility and confidence after injuries.

Core flexibility and strength play a crucial role in stabilizing the body during movement,
allowing for a greater range of motion and better posture. By integrating exercises that
promote both aspects, individuals can improve their performance in athletic pursuits and
everyday tasks. Ultimately, embracing functional training and core flexibility leads to
enhanced quality of life, increased physical capabilities, and a proactive approach to
health.

Link to Video Recording

● Cat-cow stretch https://www.menshealth.com/uk/how-tos/a61482803/cat-cow/

● Plank https://www.realsimple.com/health/fitness-exercise/how-to-do-a-plank#toc-
try-this-basic-plank-routine
● Child pose https://www.youtube.com/watch?v=kH12QrSGedM
● Bird dog https://youtu.be/wiFNA3sqjCA
● Planks https://youtu.be/ASdvN_XEl_c
● Glute bridge https://youtu.be/wPM8icPu6H8
● Loaded Carryhttps://www.youtube.com/watch?v=F94p8kJz7jU
● Prone Swimmer https://www.youtube.com/watch?v=IWZGDtwq50M

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Activity 4

Essay Questions

Name:____________________ Section: Date:_

Direction: Read the questions below carefully and write your answer in the space
provided not less than 100 words.

1. Discuss the significance of functional training in enhancing daily life

activities.

2. Explain how core flexibility contributes to overall physical fitness and injury
prevention.

Multiple choice

Name: ____________________ Section:Date:_

Quiz: Core Flexibility and Strength

1. What is core flexibility?

A) The ability to lift heavy weights
B) The ability of the muscles around the torso to stretch and move freely
C) The strength of the abdominal muscles only
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D) The ability to run long distances

2. Which of the following is NOT a benefit of core flexibility?

A) Injury prevention
B) Improved posture
C) Increased muscle mass
D) Enhanced athletic performance

3. Core strength primarily involves which group of muscles?

A) Arm and shoulder muscles
B) Leg muscles
C) Muscles in the abdomen, lower back, hips, and pelvis
D) Neck muscles

4. Which exercise is best known for improving core strength?

A) Squats
B) Planks
C) Bicep curls
D) Lunges

5. What is one way to enhance core flexibility?

A) Lifting heavy weights
B) Static stretching after workouts
C) Running long distances
D) Increasing protein intake

6. How does strong core strength affect balance?

A) It has no effect on balance.
B) It improves balance by stabilizing the body.
C) It makes balance more difficult.
D) It only affects balance in athletes.

7. Which activity is particularly effective for developing both core strength and
flexibility?
A) Weightlifting
B) Yoga
C) Sprinting
D) Cycling

8. What is a common consequence of poor core strength?

A) Increased flexibility
B) Improved athletic performance
C) Lower back pain
D) Enhanced posture

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9. Which of the following stretches can help improve core flexibility?
A) Hamstring stretches
B) Cat-Cow stretch
C) Shoulder press stretch
D) Triceps stretch

10. Why is it important to incorporate both flexibility and strength training into a
fitness routine?
A) To focus solely on muscle growth
B) To ensure a balanced approach that enhances overall physical
performance and reduces injury risk
C) To improve cardiovascular health only
D) To increase body fat percentage

Performance Task

Group Activity: Functional Training Relay Game

This activity combines functional training exercises with a relay format,

promoting teamwork and physical fitness while emphasizing core flexibility and
strength.

Objective

Participants will engage in a fun and competitive relay race that incorporates
various functional training exercises, enhancing their understanding of core
flexibility and strength.

Materials Needed

● Cones or markers to designate relay zones

● Stopwatch or timer
● Exercise mats (optional)
● Weights (dumbbells, kettlebells) for specific exercises
● A list of functional training exercises (see below)
● Instructions

Preparation

● Divide participants into teams of 4-6 members.

● Set up a relay course with cones marking the start and finish lines,
as well as designated zones for each exercise.

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Exercise Stations

Each team will perform the following exercises in sequence at their

designated stations:

● Bodyweight Squats (10 reps)

● Plank Hold (30 seconds)
● Dumbbell Reverse Lunge with Rotation (5 reps per leg)
● Farmer’s Walk (carry weights for 20 meters)
● Cat-Cow Stretch (5 cycles)

Relay Race

● The first member of each team starts at the starting line, performs
the first exercise, and then runs to the next station.
● After completing the exercise at each station, they return to tag the
next team member.
● This continues until all team members have completed the relay.

Scoring

● Teams are timed from start to finish.

● Additional points can be awarded for correct form during exercises
as judged by a facilitator.

Cool Down

● After the relay, gather participants for a group cool down that
includes static stretching focusing on core flexibility.

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Rubrics of Activity

Criterion Excellent (5) Good (4) Fair (3) Poor (2)

Teamwork and Team members work Team members generally Some team members Little to no teamwork
Collaboration seamlessly together, support each other but with collaborate; others do not demonstrated.
encouraging each other minor lapses in engage. x6
throughout. communication.

Execution of Exercises All exercises performed Most exercises performed Several exercises Many exercises X5
with perfect form and correctly with minor form performed incorrectly or executed poorly or not at
technique. issues. with poor form. all.

Time Efficiency Completed the relay Completed within a Time taken was Did not complete within X4
within the fastest time reasonable time but not the significantly longer than a reasonable timeframe.
among teams. fastest. other teams.

Engagement and Attitude Participants showed Generally engaged but with Some participants were Low energy and X3
high energy and moments of low energy. disengaged or enthusiasm from most
enthusiasm throughout unmotivated. participants.
the activity.

91
Understanding of Clear demonstration of Basic understanding Limited understanding; No understanding X2
Concepts knowledge about shown; some concepts many concepts demonstrated; unable to
functional training may be unclear to misunderstood or not articulate key concepts.
principles and core participants. articulated.
flexibility benefits during
discussions.

100

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Lesson 5
Strength and Conditioning Exercise

INTRODUCTION
Strength and conditioning exercises are structured physical activities designed to
improve overall fitness, enhance athletic performance, and reduce the risk of injury.
These exercises focus on developing strength, endurance, flexibility, and power through
various training modalities. Recent research emphasizes the importance of a well-
rounded approach that includes both resistance training and aerobic conditioning to
optimize health outcomes and athletic performance.

LEARNING OBJECTIVES
1. Define strength and conditioning exercises and their significance.
2. Identify various types of strength training exercises and their benefits.
3. Demonstrate proper techniques for selected strength and conditioning exercises.
4. Design a basic strength and conditioning program tailored to individual fitness
goals.
5. Evaluate their progress in strength training through self-assessment tools.

LECTURE DISCUSSION
Strength and conditioning exercises encompass a range of movements aimed at
improving muscle strength, endurance, flexibility, and overall physical performance.
These can include weightlifting, bodyweight exercises, plyometrics, and functional
movements.

Benefits:
Increased Muscle Strength: Enhances the ability to perform daily activities and
improves athletic performance.
Improved Endurance: Increases stamina for prolonged physical activity.

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Enhanced Flexibility: Reduces the risk of injuries by improving the range of motion in
joints.
Better Body Composition: Aids in fat loss while preserving lean muscle mass.

Types of Exercises:

1. Resistance Training: Using weights or resistance bands to build muscle strength

(e.g., squats, deadlifts).
2. Plyometrics: High-intensity movements that improve power (e.g., jump squats).
3. Functional Training: Exercises that mimic everyday movements to enhance overall
functionality (e.g., lunges, kettlebell swings).

Recent Research Insights:

Studies indicate that incorporating both aerobic and anaerobic exercises leads to better
health outcomes compared to focusing on one type alone. For instance, a combination of
resistance training with cardiovascular exercises improves metabolic health markers
significantly.

Examples of Proper Execution

1. Squats

Limited, A. (n.d.). Man and woman doing squats. Male and female characters in cartoon style. Alamy Images. https://www.alamy.com/man-
and-woman-doing-squats-male-and-female-characters-in-cartoon-style-image379872887.html?imageid=7FDAF67E-0161-473C-BD49-
EA226A0B14A9&p=1345219&pn=1&searchId=a6972685ac359c0cc29eb04324fef64c&searchtype=0

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Description: A fundamental exercise targeting the quadriceps, hamstrings, and glutes.
Execution:
1. Stand with feet shoulder-width apart.
2. Lower your body by bending your knees while keeping your back straight.
3. Go down until your thighs are parallel to the ground.
4. Push through your heels to return to the starting position.

2. Deadlifts

Limited, A. (n.d.-a). Man and woman doing squats. Male and female characters in cartoon style. Alamy Images.
https://www.alamy.com/man-and-woman-doing-squats-male-and-female-characters-in-cartoon-style-
image379872887.html?imageid=7FDAF67E-0161-473C-BD49-
EA226A0B14A9&p=1345219&pn=1&searchId=a6972685ac359c0cc29eb04324fef64c&searchtype=0

Description: A compound movement that works multiple muscle groups including the
back, glutes, and hamstrings.
Execution:
1. Stand with feet hip-width apart, barbell over midfoot.
2. Bend at hips and knees to grasp the barbell with both hands.
3. Keep your back straight as you lift the barbell by extending your hips and knees
simultaneously.

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3. Push-Ups

Limited, A. (n.d.-b). One continuous line drawing of young sporty man working out push up in fitness gym club center. Healthy fitness sport
concept. Dynamic single line dra. Alamy Images. https://www.alamy.com/one-continuous-line-drawing-of-young-sporty-man-working-out-
push-up-in-fitness-gym-club-center-healthy-fitness-sport-concept-dynamic-single-line-dra-image605618139.html?imageid=FF4DA388-
5E06-440C-B8BB-59D2B1DC0718&p=830903&pn=1&searchId=951c19b72a4546a1cf9d57c016c7dd56&searchtype=0

Description: A bodyweight exercise that strengthens the chest, shoulders, and triceps.
Execution:
1. Start in a plank position with hands slightly wider than shoulder-width apart.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position while keeping your body straight.

4. Plank

Limited, A. (n.d.-a). Fitness planking workout. Alamy Images. https://www.alamy.com/stock-photo-fitness-planking-workout-

104649191.html?imageid=B0B555E8-E229-45A8-9CE3-
6B548506FE34&p=308828&pn=1&searchId=17ac8355d8b94870849f1fd2922dcb0b&searchtype=0

Description: An isometric exercise that engages the core muscles.

Execution:
1. Lie face down, then lift your body off the ground with forearms and toes.
96
2. Keep your body in a straight line from head to heels without sagging or arching.

Link to Video Recording

Activity 5

1.Group Exercise Session:

Students will practice executing each exercise in pairs, providing feedback on form and
technique based on visual examples discussed in class.
2.Program Design Assignment:
Students will create a personalized strength training program that includes at least three
different exercises targeting various muscle groups.
3.Self-Assessment Reflection:
After performing each exercise, students will reflect on their execution technique using a
checklist based on the proper execution guidelines provided.

Rubrics of Activity

Assessment Criteria Description Points

Technique Proper execution of squats during practical sessions, including form,

30
Demonstration depth, and alignment.

Quality and constructiveness of feedback given to partners, focusing on

Peer Feedback 20
technique and improvement.

Self-Assessment Depth of reflection on squat technique, identifying strengths and areas

20
Reflection for improvement.

Participation Engagement in class activities, discussions, and practical sessions. 30

97
Total 100

Description of Assessment Criteria

1. Technique Demonstration (30 points):

Students will be assessed on their ability to execute squats correctly. This includes
maintaining proper posture, ensuring knees do not extend past toes, keeping the back
straight, and achieving the correct depth.

2. Peer Feedback (20 points):

During partner exercises, students will provide constructive feedback to each other on
their squat technique. This should focus on specific aspects such as body alignment,
movement patterns, and suggestions for improvement.

3. Self-Assessment Reflection (20 points):

After practicing squats, students will write a reflection on their performance. They
should identify what they did well and areas where they can improve their technique or
strength.

4. Participation (30 points):

Students will be evaluated based on their overall engagement in class activities. This
includes participation in discussions, willingness to practice exercises, and contribution
to peer feedback sessions.

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Lesson 6
Healthy Eating Principles and Physical Activity Involvement

INTRODUCTION
Healthy eating principles and physical activity involvement are fundamental
components of a healthy lifestyle. They work synergistically to improve overall health,
enhance physical performance, and prevent chronic diseases. Recent research highlights
the importance of combining a balanced diet with regular physical activity to achieve
optimal health outcomes. This lesson will explore the core principles of healthy eating,
the benefits of physical activity, and how both can be integrated into daily life.

LEARNING OBJECTIVES
1. Define healthy eating principles and their significance.
2. Describe the relationship between nutrition and physical activity.
3. Identify practical strategies for incorporating healthy eating into daily routines.
1. Develop a personal meal plan that aligns with their physical activity goals.
2. Reflect on their dietary choices and physical activity levels through self-
assessment tools.

LECTURE DISCUSSION
1. Healthy Eating Principles
Definition: Healthy eating principles are guidelines that promote balanced nutrition,
ensuring individuals consume a variety of foods in appropriate amounts to meet their
dietary needs.

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Limited, A. (n.d.-b). Healthy food and fast food, vector infographic. Alamy Images. https://www.alamy.com/stock-photo-
healthy-food-and-fast-food-vector-infographic-133677189.html?imageid=F88D4A70-0A39-4E19-AA1E-
81CCADC598F7&p=379320&pn=1&searchId=2b5ccc73cd667e12c851d36e19afaaea&searchtype=0

Key Components:
Variety: Eating a wide range of foods from different food groups helps ensure you get all
the necessary nutrients.
For example:
Include fruits (e.g., apples, bananas, berries), vegetables (e.g., spinach, carrots), whole
grains (e.g., brown rice, quinoa), lean proteins (e.g., chicken, beans), and healthy fats
(e.g., avocados, nuts) in your diet.

Balance: Strive for a balance between calorie intake and energy expenditure. For
instance:If you consume 2,500 calories in a day, aim to burn a similar amount through
daily activities and exercise to maintain weight.

Moderation: Limit the intake of added sugars, saturated fats, and sodium. For example:
Instead of sugary drinks like soda, opt for water or herbal teas; choose baked or grilled
foods over fried options.

Nutrient Density: Focus on foods that provide essential nutrients relative to their calorie
content. For example:

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Choose nutrient-dense foods like leafy greens or berries over calorie-dense snacks like
chips or candy.
2. Physical Activity Involvement

Limited, A. (n.d.-d). modern physical activity icons set isolated over blue and white background. Alamy Images.
https://www.alamy.com/stock-photo-modern-physical-activity-icons-set-isolated-over-blue-and-white-background-
81776045.html?imageid=B14FB905-627B-4129-87DD-
5D2ACB7C318A&p=252570&pn=1&searchId=5a153de2c28e87027a607c1b434e3908&searchtype=0

Definition: Physical activity involvement refers to all forms of movement that engage the
body’s muscles and require energy expenditure.

Benefits:
Cardiovascular Health: Regular physical activity strengthens the heart and improves
circulation.
For example:
Engaging in activities like running, cycling, or swimming can enhance heart health.
Muscle Strength and Endurance: Weight training or bodyweight exercises build muscle
strength and endurance. For example:
Exercises such as squats, push-ups, and lunges help develop lower and upper body
strength.

Mental Health Improvements: Physical activity can reduce symptoms of anxiety and
depression.
For example:
Participating in group sports or fitness classes can boost mood through social interaction
and endorphin release.

101
Weight Management: Regular exercise helps maintain a healthy weight by burning
calories.
For example:
Combining aerobic exercises with strength training can optimize fat loss while preserving
muscle mass.

3. The Relationship Between Nutrition and Physical Activity

Nutrition fuels physical activity: proper dietary choices enhance performance and
recovery.

For instance, consuming carbohydrates before exercise provides energy for workouts,
while protein after exercise aids muscle recovery.

Regular physical activity can help regulate appetite and improve metabolic health.
Engaging in consistent exercise can help balance hunger hormones, making it easier to
maintain a healthy diet.

Link to Video Recording

Activity 6
1.Group Discussion:
In small groups, students will share their current eating habits and physical activity
levels. They should discuss challenges they face in maintaining a healthy lifestyle and
brainstorm potential solutions together.
2.Meal Planning Workshop:
Students will create a one-week meal plan that incorporates healthy eating principles
while considering their physical activity goals. They should focus on including a variety
of food groups while ensuring balance and moderation. For example:
Breakfast: Oatmeal topped with berries and nuts.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and
vinaigrette dressing.
Dinner: Baked salmon with quinoa and steamed broccoli.

102
3.Self-Assessment Journals:
Students will keep a food diary for one week, tracking their meals, snacks, and physical
activity levels. At the end of the week, they will reflect on their choices in a short essay
discussing what they did well and areas for improvement.

Rubrics of Activity

Assessment Criteria Description Points

Clarity, variety, balance, and adherence to healthy eating principles in

Meal Plan Quality 30
the meal plan created.

Participation in Group Engagement in discussions about eating habits and physical activity;
20
Discussion contribution to group learning.

Self-Assessment Depth of reflection on dietary choices and physical activity levels in

20
Reflection the journal essay.

Active participation in class activities and willingness to share

Overall Engagement 30
insights with peers.

Total 100

103
VALUES INTEGRATION

The lessons emphasize the importance of functional movement exercises, which include
basic movement patterns and core workouts, aligning with PUP's mission to enhance
nation-building through holistic development. This module aims to enhance overall fitness
while improving participants' ability to perform daily activities, reflecting PUP's
commitment to practical application and real-world relevance. By focusing on movements
that mimic real-life tasks, students learn the values of practicality and efficiency in their
training, embodying PUP's emphasis on applied arts and sciences. Engaging in functional
exercises not only strengthens physical capabilities but also promotes mental well-being
by fostering confidence in everyday movements, aligning with PUP's goal of promoting
wholesome living environments for students and faculty.

Participants are introduced to strength and conditioning exercises, exploring the

principles, types, and benefits of these programs, which align with PUP's mandate to
provide technical and professional instruction. This module is designed to familiarize
students with various strength training techniques and guide them in creating
personalized fitness plans, emphasizing commitment and dedication—values that are
central to PUP's vision of academic excellence and integrity. By understanding how
different exercises contribute to overall strength and conditioning, participants develop a
sense of ownership over their fitness journeys, reflecting PUP's focus on empowering
individuals for long-term success.

The program also highlights the significance of healthy eating habits, emphasizing the
relationship between nutrition and physical activity, which aligns with PUP's goal of
promoting a healthy environment. Participants engage in discussions about the
importance of daily physical activity while identifying accessible healthier food options,
reinforcing PUP's values of self-care and responsibility. By developing meal journals and
tracking physical activity, participants learn to appreciate the connection between nutrition
and overall well-being, fostering a mindset that values balance and sustainability in both
exercise and diet, consistent with PUP's mission to enhance quality of life.

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Through these interconnected lessons, our program integrates core values that promote
not only physical fitness but also personal growth and well-being, aligning with PUP's
vision of creating an epistemic community that is critically aware and ready for global
challenges. By instilling these principles, we aim to create a supportive environment
where participants can thrive both physically and mentally, ultimately leading to a
healthier lifestyle that reflects PUP's commitment to holistic education and nation-
building.

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ACE Fitness. (2022). Benefits of Flexibility. Retrieved from

https://www.acefitness.org/resources/everyone/blog/6646/benefits-of-flexibility/
Retrieved November 18, 2024

Active, E. (2024, September 4). Functional training: benefits & Exercises - Everyone
active. Everyone Active. https://www.everyoneactive.com/content-
hub/fitness/functional-training/. Retrieved November 18, 2024

Benefits of Physical activity | Health Promotion & Engagement | Michigan

State University. (n.d.).
https://healthpromotion.msu.edu/fitness/benefitsofphysicalactivity.htm
l
Camarador, R., Camarador, L., Mantala, J., & Serrano, J. (2020). Instructional Material
for PHED 10012:

Campbell, N., De Jesus, S., & Prapavessis, H. (2013). Physical Fitness. In M. T.

Gellman, Encyclopedia of Behavioral Medicine. New York: Springer.
doi:10.1007/978-1-4419-1005-9_1167

Cleveland Clinic. (2024). Benefits of Flexibility and How To Improve It. Retrieved from
https://health.clevelandclinic.org/how-to-improve-flexibility-and-benefits

Committee on Fitness Measures and Health Outcomes in Youth. (2012). Fitness

Measures and Health Outcomes in Youth. In I. o. Medicine, & O. M. Pate
R, Fitness Measures for Schools and Other Educational Settings.
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