Module 3
TASK 4- Simple Workout Routine (Resistance Training)
Things to consider for your performance task.
Review the procedure and requirements, this should be done by group.
Watch the video and make your own modifications of your routine according to your pacing (Focus on body
weight exercise of the resistance training routine)
Record your HR before and after your activity, check if you are within your range (HRR ranges bet. 50%-
70%)
Pass the processing answer (analysis) with HR and HRR of each member in one folder.
Encoded exercise program to come up with the final exercise routine for the group. Print the exercise
program and submit it during the actual presentation on face-to-face session as scheduled by the professor.
Print the rubrics of resistance training and bring to class on the F 2 F session.
I. Procedure:
1. Compute personal THR and interpret the result of HRR for cardiorespiratory fitness.
2. Design a final exercise routine for the group using the FITT formula.
Refer from the file uploaded. Write on what specific muscle groups that
exercise with no. of repetitions, no. of sets and rest in between of the sets
of the routine.
3. Create routine that will target the 5 major muscle groups.
Execute exercise positions for the following muscle groups:
Chest Muscles - 2 variations of exercise
Back Muscles – 2 variations of exercise
Arm and Shoulder Muscles – 2 variations of exercise
Abdominal Muscles – 3 variations of exercise
Legs and Buttocks Muscles – 3 variations of exercise
4. Execute your simple workout routine (resistance training) with aerobics and variety of strengthening
exercise, focus on body weight exercise for a given period of 30 minutes duration with (5 mins. Warmup,
15 mins. muscular strength and endurance, 5 mins cooldown).
5. Submit your compiled analysis with HR, HRR via elearn.
6. Attached file is the analytical rubrics of Resistance Training (Simple Workout).
Analysis:
How did you feel about the activity? Why?
How does resistance training apply in your simple workout routine?
When is the most probable time for you to engage in your own personal workout?
Abstraction:
Everyone is unique and everyone has his own personal physical threshold. Given the same activity, each
person has different exertion and pacing levels, to maximize the benefit of exercise without going beyond
one’s limit, one must first know how to find his limit. One must know how to determine his maximum heart
rate and what percent of heart rate would work for him. He might be overexerting in exercise or may not be
exerting enough.
You can develop your own simple workout routine (resistance training routine) which you can perform in a
limited or small space only. This routine must consist different variations of exercises for large muscle
groups, focus on body weight exercises.
Task 4
RUBRICS OF RESISTANCE TRAINING Total of 30 points
Outcomes Description Outstanding Above Average Average Below Average
10 8 6 4
Following of Consistently Follow Follow Needs more
Instructions follow the instructions at instructions at guidance in
instructions expected level below expected instructions
level
Application of Specific exercises Perform all the Perform most of Perform some of Perform less or
exercises specific exercises. the specific the specific minimal of
Demonstrates exercises. exercises. Lack of specific exercises.
competency all Demonstrates competency most Has difficulty
the time. competency most of the time. demonstrating
of the time. competency.
Muscles Proper functional Comprehensive Clear execution of Little or very limited Nonfunctional
involved exercises for five inclusion of functional execution of F.E. on exercise muscles
major muscles functional exercises. of the m u s c l e group involved in the
exercise for muscles involved involved. routine.
muscles involved in the
in the exercise exercise.
