Pe 111 Complete

Physical Education 111: Movement Enhancement
A MODULE ON
PHYSICAL EDUCATION 111:
MOVEMENT
ENHANCEMENT
SOUTHERN PHILIPPINES AGRI-BUSINESS AND MARINE
AND AQUATIC SCHOOL OF TECHNOLOGY
MALITA, DAVAO OCCIDENTAL
COMPILED BY: IVAN JEE I. JUEZAN

Contact Number: 09483990104/09053793136
FB Account: Ivan Jee Ilustrisimo Juezan
Email Address: jeejuezan@gmail.com
1
INTRODUCTION
What activities make up your day? Do you spend time being
active? Which type of food do you usually eat? Do you eat just anything
you want?
Are you aware that the things you do on a daily basis contribute
a lot to your health? Yes, the things that you do like your daily routine,
physical activities and eating practices can make you either healthier or
it can put you at risk even at a young age.
People of all ages and health conditions should learn to prioritize
their health through proper management of lifestyle and weight. You
can participate in physical activities and modify your eating habits. As a
member of society, you should give importance to your health. The
value you give to your health is of significance not only to you but to
society as well. Remember, a healthy individual is a productive
individual.
Engaging in an active healthy lifestyle also leads to positive self-

concept and healthy relationships with others. For you to become
familiar with lifestyle and weight management, this module will help you
take positive steps to have a healthier lifestyle through active physical
activities. The activities are enjoyable and offer satisfaction to enhance
the quality of life. You will understand the importance of taking care of
your health through physical activities and proper eating habits.
In this module students learn to analyze their own situations and

make decisions about how to become more physically active or how to
maintain their current level of physical activity participation in order to
realize improvements in their own health-related fitness components. As
part of the physical activity practicum, students develop their own
physical activity plan, based on their interests. They also develop their
understanding of the importance of risk management related to safe
and appropriate participation in physical activity. Once the physical
activity practicum is underway, students begin to record their progress
as proof that they have met the course requirements.
2
OVERVIEW
The Physical Education subject course while most of the time is
underrated can actually impact your college life by giving sense of
balance between academic pressure and challenges thus, maintaining
a health well-being and lifestyle.
Today, your way of life is very inviting toward a very sedentary
lifestyle. In general, and as proven by research, young people like you
has been extremely attached to internet and video gaming, social
networking sites and highly sophisticated gadgets. Gone are those days
where you play with your friends or spend a day at the park or play in
volleyball and basketball courts or walk around the neighborhood to talk
to people or buy stuff. Now, various applications are easily available and
downloadable to order food, to chat with people, to listing to music, to
get messages, to watch movies and a lot easier things to do. These
modern-day features deprived you from being physically active.
This personalized module is designed to help you appreciate and

apply the values of physical activities or exercise routines and be
informed about food choices to boost your academic performance
and keep your health in check. Various references have been used and
cited by the author in the completion of this module.
This module aims to cater every students who enrolled this subject
and prepared as a guide of Physical Education. Many researchers
strongly support the regular exercises helps one to keep a strong and
healthy and to prevent cardio vascular diseases. Physically fit person,
heart beats at a lower rate and pumps more blood per beat at rest. As
a result of regular exercises and individual’s capacity to use oxygen is
increased systematically energy production depends on internal
chemical or metabolic change. Health, Fitness and performance are
poorly correlated phenomena. Health is generally defined as the
freedom from disease, fitness strictly relates to a man’s ability to meet
the demands of his environment and excellence in performance.
The Compiler
3
Instructions to the User
 This module aims conduct learning within 18 weeks.

 Each module has corresponding weeks to do the task it consist
two hours per week (please refer to the syllabus attached below
the module). Don’t skip and cheat.
 In this subject it is composed of four (4) module which has different
sub-parts.
 The first and second module would be the coverage of your med-
term exam and the third and last module will the coverage for the
final exam. Please be guided.
 Before you proceed to the lesson proper, answer some of the
following pre-test questions without relying on the module. It must
be your own thoughts.
 Read and understand the topic.
 Don’t skip the activity that will test your understanding it was
highlighted in the box.
 Record all your activity performed in a blank sheet of paper (A4
bond paper) in a presentable way.
 Answer the post-test given at the last part of the module. Be
honest and don’t cheat.
 If you have queries about the topic feel free to contact me.
 Stay safe and god bless.
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SPAMAST MISSION
Creating a rich culture of academic excellence and integrity
through innovative instruction, adaptive researches and
sustainable extension and enhance resource generation while promoting
while promoting environmental resilience, equity and harmony in diversity.
SPAMAST VISION
A premier competitive institution of higher learning
providing professional training in Education, Agri-Fisheries,
Science and Technology, Information Technology and
other related disciplines geared towards exclusive growth and development
in the ASEAN Region and Beyond.
GOALS
To improve capacity to provide equal opportunity to
quality education.
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Table of Contents
Introduction 2
Overview 3
Introduction to User 4
SPAMAST 5
Mission
Vision
Goals
Module 1 6
Module 2 17
Module 3 25
Module 4 30
Module 5 38
Module 6 45
Module 7 51
Module 8 56
Module 9 61
References 66
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MODULE 1: MONITOR YOUR PHYSICAL FITNESS COMPONENTS
GAIN INSIGHTS!
At the end of this module, you will be able to:
 Know the different tests that can be performed for each health-
related fitness component.
 Determine which fitness component you need specific
improvement/s on.
 Discover your current physical fitness level through specific health-
related fitness tests performed.
 Perform physical fitness tests efficiently and coordinate necessary
movements each specific test demands
 Accomplish and record fitness testing results and value its
improvements
WHAT IS THIS MODULE ALL ABOUT?

You already know that benefits come when you prioritize physical
fitness. The trick is understanding what fitness is and how you can go
about achieving it. In this module, you are going to execute physical
fitness assessments. These tests are conducted for you to know your
capabilities physically. Apparently, these assessments are designed to
monitor your physical fitness and health conditions to ensure that schools
provide you the necessary support for both your academics and
physical fitness needs.
WHAT IS PHYSICAL FITNESS?

Physical activity and exercise are important for everyone. Children,
adolescents, and adults of all ages need regular physical activity.
Understanding the benefits of physical fitness and knowing how active
you should be can help you maintain good health and improve your
overall quality of life.
Fitness does not only refer to being physically fit, but also refers to a
person’s mental state as well. If a person is physically fit, but mentally
unwell or troubled, he or she will not be able to function optimally.
Mental fitness can only be achieved if your body is functioning well. You
can help relax your own mind and eliminate stresses by exercising
regularly and eating right.
Physical fitness is an important component to leading a healthy
lifestyle. The inclusion of regular fitness activity helps students maintain
fitness, develop muscular strength and improve cardiovascular health.
A regular fitness activity improves the absorption of nutrients by the
body, improves digestive processes and increases physiological
processes.
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Physical fitness does not only mean exercising regularly and

maintaining a healthy diet; there are physical fitness components that
should be considered. These are the following:
a. Cardiovascular Endurance
It is the ability of the body’s system to gather, process and deliver
oxygen. Cardiovascular endurance determines the efficiency with
which your body delivers oxygen to different parts, especially to the
muscles that are being used. Oxygen is required for the heart, lungs and
muscles to work continuously over a long period of time. A classic
example where this component of fitness is of prime importance is in
marathons in general. Good cardiovascular endurance is needed to
successfully practice in such sports.
b. Muscular Endurance
Muscular endurance is the ability of the body’s systems to process,
deliver, store and utilize energy. Muscular endurance refers to how good
your body is at breaking down stored energy like Fat or Glycogen. These
act as fuel which is required by the muscles to execute any exercise or
physical activity. Muscular endurance comes into play if you need to
check how many reps of a single exercise you can do without needing
to rest in between.
A bit similar to cardiovascular endurance, but this component is
specific more to the muscles itself, rather than the efficiency of the heart
and lungs. Muscular endurance is one of the components of fitness that
is complementary to muscular power and strength.
c. Muscular Strength
It is the ability of a muscular unit, or combination of muscular units, to
apply force in a single contraction. Muscular strength is one of the most
popular components of fitness. Muscles can be strengthened by
focusing on lifting more weights and fewer repetitions. Muscular strength
is the maximum force a muscle can produce in a single contraction, also
known as the ‘one-rep max’.
Strength training is not for beginners. It is one of those components
of fitness that you have to work up towards. Most personal trainers will
put you in a loading phase before working on strength. This is very
important in order to avoid injuries.
d. Flexibility
Flexibility is the ability to maximize the range of motion at a given joint.
Among the five components of fitness, flexibility is a very essential one. It
is needed not just to enhance performance, but also to reduce the risk
of injury. And flexibility isn’t just about the range of motion on a given
joint. It is also important where a group of joints are concerned. Even
during passive movements, where no muscle activation is involved in
holding a joint in a stretch, good flexibility is essential.
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Good flexibility gives you a good range of motion. This allows you to
assume natural positions easily, which helps maintain good posture. As
we age our joints tend to stiffen up preventing us from doing even
everyday tasks. Training for good flexibility can prevent such joint-related
issues. It’s simple logic – better flexibility allows your limbs to move further
or deeper into a stretch without causing injury. Good flexibility also
ensures you are training in all 3 planes of motion, which is required for
maintaining good overall physical fitness.
e. Body Composition
Body mass index, or BMI, is a measure of body size. It combines a
person’s weight with their height. The results of a BMI measurement can
give an idea about whether a person has the correct weight for their
height. A screening tool that can indicate whether a person is
underweight or if they have a healthy weight, excess weight, or obesity.
If a person’s BMI is outside of the healthy range, their health risks may
increase significantly.
TABLE 1: Nutritional Status based on Asian American Diabetes Initiative (AADI)

BMI Cutoff for
Comments
Asians
Your weight is below healthy range. This can put you at risk for
<18.5 developing many health problems. Talk to your healthcare
provider about your ideal body weight.
Your weight is within healthy range. Continue exercising and
18.5 - 22.9
eating healthfully.
Your weight is above healthy range. Your risk for developing
type 2 diabetes and other chronic diseases are higher. Talk to
23 - 26.9
your healthcare provider about your ideal body weight and
how to make healthy lifestyle changes.
Your weight is further above healthy range. It increases the risk
for developing many chronic diseases such as heart disease
≥27 and type 2 diabetes, and decreases overall quality of life. Talk
to your healthcare provider about your ideal body weight
and how to make healthy lifestyle changes.
*Note: BMI may not apply to athletes who tend to have large muscle mass,
elderly people, pregnant women and children.
How to assess myself?

 Cardiorespiratory Fitness Evaluation
Assessing your cardio fitness is simple. The way to get better at
cardio is to do it on a regular basis. Consistency is how you build
endurance and fitness and there are a variety of ways to measure
that, including:
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1 – Mile Walk Test

Estimate your level of cardiorespiratory fitness
based on the amount of time it takes you to
complete 1 mile of brisk walking and your exercise
heart rate at the end of your walk; age, gender and
body weight are also considered. A fast time and a
low heart rate indicate a high level of
cardiorespiratory endurance.
3 – Minute Step Test

The rate which the pulse turns to normal after
exercise is also a good measure of
cardiorespiratory capacity, heart rate remains
lower and recovers faster in people who are more
physically fit. For the step test, you step continually
at a steady pace for three minutes and then
monitor your heart rate after the activity.
 Muscular Strength and Endurance Evaluation

Two of the best exercises to measure the endurance of your
abdominal and arm muscles are partial sit-ups and arm extensions
(push-ups).
Partial Sit-Ups Test

The sit-up test is to measure the endurance of the
abdominal and hip-flexor muscles. The aim of this
test is to perform as many sit-ups as you can in 30
seconds. This will test your abdominal strength and
muscular endurance.
90 degrees Push-Ups
The push-up fitness test (also called the press-up
test) measures upper body strength and
endurance. There are many variations of the push-
up test, with differences in the placement of the
hands, how far to dip, the duration of the test and
the method of counting the number of completed
push-ups.
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 Flexibility
There is no general test to measure total body flexibility. This is due to
the makeup of the human body. One reason to measure flexibility is that
flexibility is literally required for efficient body movement.
Sit – and – Reach

It may be the most well-known method of assessing
lower body flexibility. The subject sits on the floor
with legs extended and bends forward from the
waist very slowly and as far as possible. A yardstick
is then used to measure the distance.
 Body Composition
Body Mass Index (BMI) is a rough measure of body composition that is
useful if you do not have access to sophisticated equipment.
Name: Date:
Year/Course: Instructor:
Instruction: Complete the physical fitness test items below. Document

yourself as you perform the activities. You can send your compiled video
exercises to my e-mail or you can send your video to messenger. Kindly
state your name, course and section.
BRING IT ON!
A. COMPUTE YOUR TRAINING HEART RATE ZONES
 MAXIMUM HEART RATE METHOD
a. Maximum Heart Rate: 220 - ____________(age) = ___________
bpm (MHR)
 RESTING HEART RATE METHOD (Count it 10 mins before starting the
activity)
a. Resting Heart Rate: _____________________ bpm (RHR)
b. HEART RATE RESERVE METHOD
c. _____________ bpm (MHR) - _______________ bpm (RHR) =
__________ bpm (HRR)
 AEROBIC TRAINING HEART RATE RANGE
a. ____________ bpm (HRR) x 0.50 = ___________ bpm
b. ____________ bpm (HRR) x 0.75 = ___________ bpm
c. Add RHR to both numbers
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____________ bpm + __________ bpm (RHR) = __________ bpm

(ATHR)
____________ bpm + __________ bpm (RHR) = __________ bpm
(ATHR)
B. CARDIORESPIRATORY ENDURANCE TEST

a. 3-minute step test
Materials:
- Stopwatch or clock with a second hand;
- a friend to help you keep count;
- a 12-inch bench, box, or step;
Procedure:
- Step on and off the box for three minutes.
- Step up with one foot and then the other. Step down with
one foot followed by the other foot.
- Try to maintain a steady four beat cycle. It's easy to
maintain if you say "up, up, down, down".
- As soon as you reach 3 minutes, stop immediately and
perform a manual pulse reading and count the number of
beats for an entire 60 seconds.
- Record your pulse when you have reached 60 seconds and
then locate your score on the rating scale below.
3 Min Step Test Ratings for Women Based on Age

18-25 26-35 36-45 46-55 56-65 65+
Excellent 56-81 58-80 51-84 63-91 60-92 70-92
Good 85-93 85-92 89-96 95- 97- 96-
101 103 101
Above 96- 95- 100- 104- 106- 104-
Average 102 101 104 110 111 111
Average 104- 104- 107- 113- 113- 116-
110 110 112 118 118 121
Below 113- 113- 115- 120- 119- 123-
Average 120 119 120 124 127 126
Poor 122- 122- 124- 126- 129- 128-
131 129 132 132 135 133
Very Poor 135- 134- 137- 137- 141- 135-
169 181 169 171 174 155
3 Min Step Test Ratings for Men Based on Age

18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
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Good 79-84 79-85 80-88 87-93 86-94 87-92

Above 88-93 88-94 92-88 95- 97- 94-
Average 101 100 102
Average 95- 96- 100- 103- 103- 104-
100 102 105 111 109 110
Below 102- 104- 108- 113- 111- 114-
Average 107 110 113 119 117 118
Poor 111- 114- 116- 121- 119- 121-
119 121 124 126 128 126
Very Poor 124- 126- 130- 131- 131- 130-
157 161 163 159 154 151
What is your rating? Is this what you expected? If yes, how will
you maintain it? If not, what is your goal?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
_______________.
C. MUSCULAR STRENGTH AND ENDURANCE TEST

a. Sit-Up Test
Materials:
- Flat ground, yoga mats, stopwatch
Procedure:
- The starting position is lying on your back with your knees
bent and feet flat on the floor. Feet must be 12 inches away
from your butt.
- The arms are folded across the chest and must maintain no
gap between the forearms at all times.
- A second person is permitted to hold the lower legs or
ankles.
- On the command ‘go,’ start the crunch by raising your
upper body forward until the elbows or forearms touch the
thighs, and then lower the torso until the shoulder blades
touch the ground.
- Perform as many sit-ups as you can in 60 seconds
- Refer to the table rating below.
Rating: _________________________
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Sit Up Test Ratings for Men Based on Age

18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above 39-43 35-39 30-34 25-28 21-24 19-21
average
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below 31-34 29-30 23-26 18-21 13-16 11-14
Average
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7
Sit Up Test Ratings for Women Based on Age

18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above 33-36 29-32 23-26 18-21 13-17 14-16
average
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below 25-28 21-24 15-18 10-13 7-9 5-10
Average
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <3 <2
Source: adapted from Golding, et al. (1986). The Y's way to physical
fitness (3rd ed.)
b. Regular Push-Ups (Men) / Knee Push-Ups (Women)

Materials: Mat or towel (optional)
Procedures:
- Begin in a pushup position on hands and toes with hands
shoulder-width apart and elbows fully extended.
- While keeping a straight line from the toes to hips, and to
the shoulders, lower your upper body so your elbows bend
to 90 degrees.
- Push back up to the start position. That is one rep.
- Continue with this form and complete as many repetitions
as possible without breaking form.
- Perform as many push-us or knee push-ups. For the rating of
your upper body endurance, refer to the table below.
Record your rating.
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Rating: _____________
Push Up Test Ratings for Men Based on Age

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above 35-46 30-39 25-33 21-28 18-24 17-23
average
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below 11-18 10-16 8-12 6-10 5-8 3-5
average
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor <4 <4 <2 0 0 0
Push Up Test Ratings for Women Based on Age

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above 21-27 23-29 22-30 18-24 15-20 13-18
Average
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below 6-10 7-11 5-9 4-7 3-6 2-4
average
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0
D. FLEXIBILITY
a. Sit – and – Reach
Materials: Flexibility box or measuring device (tape measure)
Procedures:
- This test involves sitting on the floor with legs stretched out
apart within 50 centimeters.
- Both knees should be locked and pressed flat to the floor -
the tester may assist by holding them down.
- With the palms facing downwards, and the hands on top of
each other or side by side, the subject reaches forward
along the measuring line as far as possible.
- Ensure that the hands remain at the same level, not one
reaching further forward than the other. After some
practice reaches, the subject reaches out and holds that
position for one-two seconds while the distance is recorded.
Make sure there are no jerky movements.
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- Repeat the stretch two times. Your score at the most distant
will be recorded.
Rating: __________________________
MEN WOMEN
cm cm
Super > +27 > +30
Excellent +17 to +27 +21 to +30
Good +6 to +16 +11 to +20
Average 0 to +5 +1 to +10
Fair -8 to -1 -7 to 0
Poor -20 to -9 -15 to -8
Very poor < -20 < -15
Table source: the ranges of the table are based on personal
experience
E. BODY COMPOSITION
BODY MASS INDEX (BMI) WORKSHEET
NOW TRY YOURS!

________________m x _____________m = ___________ m2
your height in meters multiplied by your height in meters your height in meters
squared
________________kg / _____________ m2 = ______________

Your weight in kg divided by your height in meters squared your BMI
Your Body Mass Index (BMI) = _________________________

BMI Cutoff for
Comments
Asians
Your weight is below healthy range. This can put you at risk for
<18.5 developing many health problems. Talk to your healthcare
provider about your ideal body weight.
Your weight is within healthy range. Continue exercising and
18.5 - 22.9
eating healthfully.
23 - 26.9 Your weight is above healthy range. Your risk for developing
type 2 diabetes and other chronic diseases are higher. Talk to
16

BMI Cutoff for
Comments
Asians
your healthcare provider about your ideal body weight and
Your weight is further above healthy range. It increases the risk
for developing many chronic diseases such as heart disease
≥27 and type 2 diabetes, and decreases overall quality of life. Talk
to your healthcare provider about your ideal body weight and
*Note: BMI may not apply to athletes who tend to have large muscle mass,
elderly people, pregnant women and children.
POINTS OF DISCUSSION
1. Why is physical activity beneficial? (5 Points)
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
__________________
2. Do people with desirable body composition physical fit? Support
your statement. (5 Points)
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_____________________
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MODULE 2: BASIC WORKOUT OUTLINE

GAIN INSIGHTS!
 Enumerate the five phases of basic workout outline
 Construct their own basic workout outline
 Execute their own designed workout outline.
 Perform the activities enthusiastically.

This module will help you to recognize the importance of following
the basic workout outline when you will desire to create your own. Also,
it will assist you in creating your own basic workout routine after you truly
understand what should be done. This module will educate you to what
are the basic movements that we perform in daily basis. Thus, it will help
us do and execute it properly.
WHAT IS BASIC WORKOUT OUTLINE?

Now, before starting on any of enumerable ways to burn out body
fat, there is a need to keep certain things in your mind.
The phases of your exercise session should include warmup,
stretching, conditioning or the main exercise you want to perform and
lastly cooldown. Each of the phases plays an important role in helping
you reach your fitness goals while maintaining your health and safety
within the duration of your routine. The phases that provide time to
prepare your body and time for your body to recover are just as
important as the exercise activity you choose for the main part of your
session.
PHASES OF EXERCISE
Workout have four phases namely; warm-up and stretching activities
which are the pre-exercise activities, the actual exercise which is the
conditioning and finally the post exercise activity, the cool down. Each
is briefly discussed hereunder:
a. Warm-Up Activities are physical fitness activities in preparation for
a more strenuous and challenging things to the person. Its primary
purpose is to prepare the body and mind of the person. Warm-up
activities also increase your body temperature slowly, improve
flexibility and protect against injury and muscle soreness.
Increased temperature makes the muscles more supple and
pliant hence ready for a bigger task.
The warmup phase of exercise prepares your body for the
activity of the conditioning part of your workout. Warm-up
activities involve light aerobic activities, such as walking slowly for
five to 10 minutes or a moderate version of your conditioning
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exercise, and should be based on your physical characteristics

and your conditioning activity. For strength training, warm your
muscles up by moving your joints and muscles.
General Warm-Up Activities
Jumping Jacks. Jumping jacks are an efficient total-body workout
that you can do almost anywhere. Jumping jacks may be a good
alternative to logging miles on a treadmill or stationary bike. All of
these exercises help raise your heart rate, but jumping jacks also
get you to move your body out of its normal plane of motion.
Procedure:
1. Begin by standing with your legs straight and your arms to
your sides.
2. Jump up and spread your feet beyond hip-width apart while
bringing your arms above your head, nearly touching.
3. Jump again, lowering your arms and bringing your legs
together. Return to your starting position.
Jog in Place. Jogging in place is usually used during warm-up
activities. It is an aerobic exercise that requires you to constantly
move and contract your muscles, which improves muscle
strength, stability, and flexibility. Running in place elevates your
heart rate, improves blood sugar levels, and burns calories and
fat, all of which help with weight loss.
Procedure:
1. Lift your right arm and left foot at the same time.
2. Raise your knee as high as your hips.
3. Then switch to the opposite foot, quickly lifting your right foot
to hip height.
4. At the same time, move your right arm back and your left
arm forward and up.
5. Continue these movements.
High Knees. You can choose the effort you put into your high
knees, but no matter how you do them you are going to get a
great cardio workout. During warming up, keep your knees a bit
lower and go slower. If you want higher intensity and are capable
of going harder, lift the knees higher and go faster.
Procedure:
1. Start standing with feet hip-distance apart.
2. Lift up right knee as high as it will go and raise the opposite
arm, then switch quickly so left knee is up before right foot
lands. Continue pulling knees up quirky for as long as
desired.
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b. Stretching. It keeps the muscles flexible, strong, and healthy, and

we need that flexibility to maintain a range of motion in the joints.
Without it, the muscles shorten and become tight. Then, when you
call on the muscles for activity, they are weak and unable to
extend all the way. That puts you at risk for joint pain, strains, and
muscle damage.
We used to believe that stretching was necessary to warm
up the muscles and prepare them for activity. However, mounting
research has shown that stretching the muscles before they're
warmed up can actually hurt them. When everything is cold, the
fibers aren't prepared and may be damaged. If you exercise first,
you'll get blood flow to the area, and that makes the tissue more
pliable and amenable to change. All it takes to warm up the
muscles before stretching is five to 10 minutes of light activity, such
as a quick walk. You can also stretch after an aerobic or weight-
training workout.
Two Types of Stretching

Although there are many different ways to perform a stretch, they
can all be grouped into one of two categories: Static or Dynamic.
1. The term static stretches refer to stretches that are performed

without movement. In other words, the individual gets into the
stretch position and holds the stretch for a specific amount of time.
2. The term dynamic stretches refer to stretches that are performed
with movement. In other words, the individual uses a swinging or
bouncing movement to extend their range of motion and
flexibility.
Stretching Mistakes Most People Make

1. Stretching an injury
Choosing the right type of stretching during your injury rehab will
have a tremendous effect on the speed of your recovery, while
choosing the wrong type could lead to further injury and a very
slow recovery. So what type of stretching is best?
 During the first 72 hours after an injury avoid all types of
stretching. Stretching during this early stage of rehab will
cause more damage to the injured tissues.
 During the next 10 to 14 days ease into some light, gentle
static and passive stretches.
 During the next 2 to 5 weeks stick with static and passive
stretches, but start to include PNF Stretching.
 Once you’re over your injury and have started to regain
the fitness components that were lost during the injury
20
process, the best types of stretches to use are dynamic

and active stretches.
2. Stretching too hard

When the muscles are stretched too hard or to the point of pain,
the body employs a defense mechanism called the stretch reflex.
The stretch reflex protects the muscles and tendons by
contracting them, thereby preventing them from being stretched.
So, to avoid the stretch reflex or avoid pain. Never push the stretch
beyond what is comfortable. Only stretch to the point where
tension can be felt in the muscles. This way, injury will be avoided
and you’ll get the most from stretching.
3. Not holding the stretch long enough
For static and passive stretching, some texts recommend holding
the stretch for as little as 15 seconds. This is a bare minimum. 15
seconds is only just enough time for the muscles to relax and start
to lengthen. For any real improvement to flexibility, each stretch
should be held for at least 30 to 60 seconds, and repeated at least
two or three times.
4. Stretching cold
Trying to stretch muscles that have not been warmed up, is like
trying to stretch old, dry rubber bands; they may snap.
5. Holding your breath
Many people unconsciously hold their breath while stretching. This
causes tension in the muscles, which in turn makes it very difficult
to stretch. To avoid this, remember to breathe slowly and deeply
during all stretches. This helps to relax the muscles, promotes blood
flow and increases the delivery of oxygen and nutrients to the
muscles.
Researches keep on telling us to follow the order of stretching activities

to come up with good results. The exercises below are following the
order.
1. Neck Stretch. Bend you neck alternately to the left, right, front and
to the back. Avoid doing the full rotation of the neck. Each
movement must be distinct. Hold each position for 10 seconds.
2. Arm and Shoulder Stretch. Interlace your fingers straighten and lift
the arms up and to the back to produce strength in the arms,
shoulders and chest. Hold for 10 seconds.
3. Shoulder Rotation. Place your both hands to your waist. Rotate
your shoulder in inward motion within 10 seconds. Vice versa.
4. Triceps Stretch. Gently and slowly pull the elbow behind the head.
Hold for 10 seconds and reverse arms.
21
5. Forearm Stretch. Extend your arm. Using your left hand, pull your
finger tips back towards your body until you feel stretch in your
arms. Hold the stretch for 10 seconds. Repeat using the other arm.
6. Side Stretch. Keep your hips facing front and bend to the right for
10 seconds and repeat to the left.
7. Quad Stretch. Stand with your side to the wall, placing a hand on
the wall for balance. Hold your outside foot with your outside hand
and lift the foot up toward your rear end, keeping your thighs and
knees together. You should feel a gentle to moderate stretch in
the front of the thigh. Hold for a cycle of relaxation breathing, then
do the same for the other foot.
8. Toe Touch. Stand tall with your feet two inches from each other.
Keep your knees completely straight and reach down toward
your toes with both arms. Stick your butt back as you go down. Go
down as far as you can and hang there, hold the stretch for 10
seconds.
9. Lateral Lunge. Start standing, then step out to the right with your
right leg. Keep both feet pointed forward and lean to your right,
straightening out your left leg and sticking your butt back. You
should feel a stretch down the inside of your left leg.
10. Ankle Stretch. Twist your ankle slowly to the left and right motion
for 10 seconds. Move just your foot and ankle, not your leg.
c. Conditioning/Main Workout
Exercise is key to good health. But we tend to limit ourselves to
one or two types of activity. "People do what they enjoy, or what
feels the most effective, so some aspects of exercise and fitness
are ignored," says Rachel Wilson, a physical therapist at Harvard-
affiliated Brigham and Women's Hospital. In reality, here is the list
we should all be doing. These are aerobics, stretching,
strengthening, and balance exercises.
1. Aerobic Exercises, which speeds up your heart rate and
breathing, is important for many body functions. It gives your
heart and lungs a workout and increases endurance. "If you're
too winded to walk up a flight of stairs, that's a good indicator
that you need more aerobic exercise to help condition your
heart and lungs, and get enough blood to your muscles to help
them work efficiently," says Wilson.
Aerobic exercise also helps relax blood vessel walls, lower

blood pressure, burn body fat, lower blood sugar levels, reduce
inflammation, boost mood, and raise "good" HDL cholesterol.
Aim for 150 minutes per week of moderate-intensity activity. Try
brisk walking, swimming, jogging, cycling, dancing, or classes
like step aerobics.
22
2. Strength Training. Strengthening your muscles not only makes

you stronger, but also stimulates bone growth, lowers blood
sugar, assists with weight control, improves balance and
posture, and reduces stress and pain in the lower back and
joints. It will likely include body weight exercises like squats,
push-ups, and lunges, and exercises involving resistance from
a weight, a band, or a weight machine.
3. Flexibility Exercises. Flexibility exercises stretch your muscles
and may improve your range of motion at your joints. They can
improve your flexibility, and reduce your risk of injury during
sports and other activities. Aim for a program of stretching
every day or at least three or four times per week.
Everyone can learn to stretch, regardless of age or flexibility.
Stretching can be one in the morning, after sitting for long
periods, anytime you feel tense or stiff. Regular stretching
program can help lengthen your muscles and restore
youthful activity.
 To relax tour mind and tune-up your body
 To preserve range of motion
 To maintain flexibility
 To prevent injury during exercise
 To promote circulation
4. Balance Exercises. Improving your balance makes you feel

steadier on your feet and helps prevent falls. It's especially
important as we get older, when the systems that help us
maintain balance — our vision, our inner ear, and our leg
muscles and joints — tend to break down. Typical balance
exercises include standing on one foot or walking heel to toe,
with your eyes open or closed. The physical therapist may also
have you focus on joint flexibility, walking on uneven surfaces,
and strengthening leg muscles with exercises such as squats
and leg lifts. Get the proper training before attempting any of
these exercises at home.
Putting it all together!

Ideally, you should include all four types of exercise in your
workouts. But that doesn't mean you have to do four separate
workouts. You can combine some exercises together, like strength
and balance training. For example, you could do bicep curls while
standing on one leg. Some workouts, such as yoga, incorporate
strength, flexibility and balance exercises.
A sample workout might include running or walking briskly
for 30 minutes on a treadmill for aerobic exercise, then doing
strength and balance exercises combined, and finishing by doing
23
some static stretches, Drew said. Your exercise program should

include a bit of all four types of exercise.
d. Cooldown. Cooling down after a workout is important to help

bring your heart rate back down to normal and can help enhance
recovery. You start your workout with a warm-up as a form of
preparation. At the same time, you do not end it abruptly. The
purpose of cooldown is to avoid pain or sore on the day that
follows as most beginners experienced in exercises. Cooldown
phase may include these activities.
1. Light Jogging or Walking
 This is one of the most straightforward ways to cool
down.
 Do 3 to 5 minutes of light jogging followed by 3 to 5
minutes of brisk or easy walking.
2. Upper Body Stretch
 From a standing or seated position, interlace your
fingers and press your palms up toward the ceiling.
 Draw your hands up and back as far as you can while
maintaining a straight spine.
 Then place your left arm in front of your right and turn
your palms to face each other, stretching your hands
up and back.
 Repeat on the opposite side.
3. Wide Toe Touch.
 Stand with your feet wider than hip-width apart and
arms held out to your sides.
 Swing right arm down and tap left toes.
 Return to starting position and repeat on the other side.
 Continue to alternate feeling a stretch along the back
of both legs.
4. Chest-Cross Arm Swing
 Stand tall with your core engaged.
 Swing both arms forward at chest height, allowing your
right arm to cross under your left arm as they come
across your chest.
 Swing both arms open, feeling a stretch across the front
of your chest, then swing them forward again, allowing
your left arm to cross under your right arm.
 Swing your arms slowly and gently—this isn’t a warm-up
exercise.
5. Standing Quad Stretch

 Stand tall with your core engaged. Gently pick up your
right foot and hold it behind you, pulling your foot close
to your butt to feel a deeper quad stretch.
24
 Focus on standing straight, not leaning forward or back,

and keep your core engaged so you also get a stretch
across your hip flexors.
Name: Date:
1. Create and perform your own workout following the outline we’ve
discussed. (Video Workout Presentation with a minimum duration
of 10 minutes)
2. How important is warm-up? (5 Points)

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
3. What makes aerobic different from the other kinds of exercises? (5

Points)
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
4. Explain the importance of cooling down after the workout. (5

Points)
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
5. Why is it that warm-up should be done first before proceeding to

stretching?
(5 Points)
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
25
MODULE 3: BASIC MOVEMENT PATTERNS

GAIN INSIGHTS!
 Enumerate and define the movement patterns
 Classify exercises that will enhance the body for greater functional
strength
 Perform the basic exercise movement patterns
 Recognize that basic fundamental movement patterns should be
developed

Basic movement patterns are realistically just a way of categorizing
exercises based on their biomechanical demands. This module will help
you to classify exercises into these categories for you to have easier
understanding about the strength and conditioning workout which is
most appropriate for an individual to be physically educated and fit.
WHAT ARE THE BASIC MOVEMENT PATTERNS?

Basic exercise movement patterns are, quite simply, exercise
classifications, which due to popularity have formed the foundations of
exercise selection. Once a strength and conditioning coach determines
which basic movement patterns are essential for the athlete, they will
they devise a battery of exercises forged from those movement patterns
(i.e. exercise classifications).
For example, a primary movement pattern of a rowing athlete is a
horizontal pulling action, as a result, a ‘horizontal pulling’ movement
(e.g. Prone Rows) may become a vital component of their training
program. On the other hand, a leg extension exercise would be
classified as a ‘knee dominant’ movement, as the knee joint is the prime
lever. Although there are thousands of different exercises, a large
majority of them can be categorized into the following movement
patterns.
BASIC MOVEMENT PATTERNS

1. Hip Hinge 7. Horizontal Pull
2. Hip Dominant 8. Rotational and
3. Knee Dominant Diagonal
4. Vertical Push 9. Anti-Rotation
5. Vertical Pull 10. Anti-Flexion
6. Horizontal Push 11. Anti-Extension
12. Anti-Lateral Flexion
26
1. Hip Hinge. This category of exercises is comprised of

exercises that involve a hinging motion at the hip joint, with
little to no knee movement. These hip dominant exercises
are initiated by a contraction of the hip extensors (e.g.
glutes, hamstrings) and spinal erectors to extend the hip.
These exercises tend to be more of a pulling action as
opposed to a push. Hip Hinge
2. Hip Dominant. Though this category can include hip

hinging movements, it is used to identify all exercises in
which the hip joint plays the primary role. For example,
whilst the Glute Bridge is a hip dominant movement, it
Glute Bridge
is not reflective of a hip hinging movement.
Pistol Squat
3. Knee Dominant. This category is classified by
movements in which the knee is the dominant lever
during the exercise.
4. Vertical Push. This category of exercises includes all

exercises that move the load/weight vertically in relation
to the torso, or at least in that direction. It usually consists
of movements in the sagittal plane (shoulder flexion) or
frontal planes (shoulder abduction). Furthermore, this
normally means its movements create shoulder
abduction and/or flexion and extension of the elbow Overhead Dumbbell Press
(i.e. pushing).
5. Vertical Pull. This category of exercises also includes

moving a load/weight vertically in relation to the torso,
or at least in that direction. However, it usually consists
of movements in the sagittal (shoulder extension),
frontal, or transverse planes (shoulder adduction).
Furthermore, this normally means its movements create Plank Rows
shoulder extension and/or adduction with elbow flexion (i.e.
pulling).
Single Arm Dumbbell Press

6. Horizontal Push. This category of exercises involves
moving a weight straight out in front of you, away from
the torso. Therefore, it consists of movements in the
sagittal (shoulder flexion) and/or transverse plane
(shoulder horizontal adduction) with elbow extension
(i.e. pushing).
27
Bent Over Row

7. Horizontal Pull. This category of exercises involves
moving a weight towards the torso. Therefore, it consists
of movements in the sagittal (shoulder extension)
and/or transverse plane (shoulder horizontal
abduction) with elbow flexion (i.e. pulling).
Russian Twist
8. Rotational and Diagonal. This category of exercises is
primarily associated with movements of a rotational
nature, typically within the transverse plane. These
movements may also incorporate some form of pushing
and/or pulling movements.
Single Arm Row

9. Anti-Rotation. Anti-rotation exercises are designed to
challenge the lumbo-pelvic complex muscles (i.e. the
core) to prevent rotation in the transverse plane and
improve stiffness and stability of the spine (5) – hence
the term ‘anti-rotation’. NOTE: Some exercises in this
category also fall into other categorizes, meaning some
exercises can have dual purposes and therefore potentially more
‘bang for your bucks’.
10. Anti-Flexion. Anti-flexion exercises are designed to

challenge the lumbo-pelvic complex and spinal
erector muscles to prevent flexion and improve stiffness
and stability of the spine (5) – hence the term ‘anti- Squat
flexion’. Most exercises in this category are associated
with common exercises and therefore they are not
often referred to as anti-flexion.
Superman
11. Anti-Extension. Anti-extension exercises are designed
to challenge the lumbo-pelvic complex and spinal
flexor muscles to prevent extension in the sagittal
plane and improve stiffness and stability of the spine
(5) – hence the term ‘anti-extension.
12. Anti-Lateral Flexion. Anti-lateral flexion exercises are

designed to challenge the lumbo-pelvic complex Farmer’s Walk
and spinal erector muscles to prevent lateral flexion

and improve stiffness and stability of the spine (5) –
hence the term ‘anti-lateral flexion.
28
Functional simply refers to practicality and usefulness. Therefore, during

program training design, it is essential that exercises are selected based
on their function and usefulness to the person and not on the
attractiveness or difficulty of the movement.
Name: Date:
Now, you already know what are basic movement patterns. This time,
you’ll now proceed in engaging yourself to some activities given below.
Instructions:
I. Execute all the exercises given in this module. Before you take
on any of the activities that are found on this section you need
to follow the guidelines below.
II. Complete the table of workout exercises above. Document
yourself as you perform the activities. You can send your
compiled video exercises to my e-mail or you can send your
video through messenger. Kindly state your name, course and
section.
III. In terms of weights, you can improvise on your own. You can
have weighted water bottle (1liter with sand on it). If you have
your dumbbells at home much better.
Execute the following exercises. Don’t forget to perform warm-up and

stretching before proceeding to the main workout and cool down
exercises after the activity.
WORKOUT OF THE DAY DURATION ACHIEVED
Warm Up Exercises
a. High Knees 20 seconds ___________
b. Jumping Jack 20 reps __________
c. Arm Swing 10 reps __________
d. Samson Stretch 2 reps __________
Stretching (Mobility Exercises)
a. Arm stretching 10 seconds __________
b. Hip Stretching 10 seconds __________
c. Inch Worm 2 reps __________
Metabolic Condition
1. Plank Rows 5 reps/side __________
2. Single Arm Row 5 reps/side ___________
3. Russian Twist (weighted) 10 reps/side __________
4. Single Leg Squat 5 reps/side __________
5. Glute Bridge 15 reps __________
6. Overhead Dumbbell Press 10 reps __________
7. Air Squat 20 reps ___________
29
Cool Down Exercises

a. Arm Stretching 20 seconds __________
b. Hip Stretching 20 seconds __________
c. Leg Stretching 20 seconds __________
NOTE: You will only perform the exercises on the given duration in two
separating sets. Don’t forget to rest after each activity. (REST – 25 seconds)
30
MODULE 4: BASIC MOVEMENT PATTERNS: WORKOUT WITHOUT EQUIPMENT
GAIN INSIGHTS!
 Enumerate and define the movement patterns
 Classify exercises that will enhance the body for greater functional
strength
 Perform the basic workout without using any equipment
 Recognize that basic fundamental movement patterns should be
developed

Basic movement patterns are realistically just a way of categorizing
exercises based on their biomechanical demands. This module will help
you to classify exercises into these categories for you to have easier
understanding about the strength and conditioning workout which is
most appropriate for an individual to be physically educated and fit.
WHAT ARE THE BASIC MOVEMENT PATTERNS?

It's hard to drop a weight on your foot when the only weight you're
using is your own body. Being in control of how intense you make the
exercise means you can feel potential problems right away and adjust
your form without having to worry about rolling the squat bar over your
neck.
Basic exercise movement patterns are, quite simply, exercise
classifications, which due to popularity have formed the foundations of
exercise selection. Once a strength and conditioning coach determines
which basic movement patterns are essential for the athlete, they will
they devise a battery of exercises forged from those movement patterns
(i.e. exercise classifications).
For example, a primary movement pattern of a rowing athlete is a
horizontal pulling action, as a result, a ‘horizontal pulling’ movement
(e.g. Prone Rows) may become a vital component of their training
program. On the other hand, a leg extension exercise would be
classified as a ‘knee dominant’ movement, as the knee joint is the prime
lever. Although there are thousands of different exercises, a large
majority of them can be categorized into the following movement
patterns.
No weights or machines? No problem.

Here are some basic movement patterns that require no equipment
at all. These activities can be done at home, at the workplace because
does not require a large space to work with.
31
Nothing is more economical than working out with what you've got
on hand. Literally. But giving your wallet a break doesn't mean you're
giving your body one—bodyweight workouts can be every bit as
effective as ones you do in the gym.
1. The burpee is the ultimate full-body exercise. There’s a reason why

football teams, CrossFit practitioners, and elite military forces use
the burpee in their workouts. Just one simple movement tests both
your strength and aerobic capacities. Below we go into a few
more details on the benefits of the burpee:
Strength: The burpee is a full-body, strength training exercise. With
each repetition, you’ll work your chest, arms, front deltoids, thighs,
hamstrings, and abs. Trust me. Your legs will feel like they’re
pumping battery acid after you complete a set of burpees.
How to Do a Burpee
 Stand with your feet shoulder-
width apart, weight in your heels,
and your arms at your sides.
 Push your hips back, bend your
knees, and lower your body into a
squat.
 Place your hands on the floor
directly in front of, and just inside,
your feet. Shift your weight onto
your hands.
 Jump your feet back to softly land on the balls of your feet
in a plank position. Your body should form a straight line
from your head to heels. Be careful not to let your back sag
or your butt stick up in the air, as both can keep you from
effectively working your core.
 Jump your feet back so that they land just outside of your
hands.
 Reach your arms over head and explosively jump up into
the air.
 Land and immediately lower back into a squat for your next
rep.
2. The squat is a dynamic strength training exercise that requires

several muscles in your upper and lower body to work together
simultaneously. The obvious muscles targeted are in the lower
body, but in order to do this compound exercise correctly, you
also need to use several muscles above your waist. There are lot
of squat exercises that can be done without using any equipment.
Here are the following:
32
a. Prisoner’s Squat - Start with your feet hip-width

apart, toes pointing out slightly. Keep your chest
up and place both hands on the back of your
head, with your elbows pointing out to the sides.
Lower slowly by moving your hips down and back,
keeping your back straight and looking forwards,
until your thighs are parallel to the ground, then
drive back up, pushing through your heels. Aim to
take three seconds to lower, pause at the bottom
of the move, then take one or two seconds to return to
standing.
b. Air Squat - Keep your feet at shoulder width apart

and pointed straight ahead. When squatting, your
hips will move down and back. Your lumbar curve
should be maintained, and your heels should stay
flat on the floor the entire time. In air squats, your
hips will descend lower than your knees.
3. The lunge is a resistance exercise that can be used to help

strengthen your lower body, including your quadriceps,
hamstrings, glutes and calves.
a. Forward Lunge - Start by standing up tall. Step

forward with one foot until your leg reaches a 90-
degree angle. Your rear knee should remain
parallel to the ground and your front knee shouldn’t
go beyond your toes. Lift your front lunging leg to
return to the starting position.
b. Side Lunge - Start standing tall, feet hip-width

distance apart. Take a wide step out to the left.
Bend your left knee as you push your hips back.
Keep both feet flat on the floor throughout the
lunge. Push off with your left leg to return to
standing.
c. Reverse Lunge - Stand with feet shoulder-width

apart, hands at side or on your hips. With your right
foot, step back about one and a half times your
normal stride length, landing with the ball of that
foot on the ground and your heel up. Lower the
back leg straight down until it gently grazes the
ground or close to, creating a 90-degree angle in
the front leg.
33
4. The push-up may just be the perfect exercise that builds both
upper-body and core strength. Done properly, it is a compound
exercise that uses muscles in the chest, shoulders, triceps, back,
abs, and even the legs.
a. 90o push-ups - Find a stable surface with plenty

of space and perform a handstand. From the
handstand position, slowly lower your legs down
into the plank position. Complete a plank Push-
up, and raise your legs back over your head to
return to the headstand. Returning to the
handstand position completes the rep.
b. Knee push-ups - Step 1: Assume a standard

push-up position. Next, get down on your knees
instead of placing your weight on your feet. Feet
should be crossed behind you. Your body now
should look like a check mark, with your feet
crossed behind you, knees to head forming a
straight line. and arms straight with hands
shoulder-width apart on the ground. This is the
starting position. Begin exercise by lowering your
chest to the ground by bending at the elbows. Don't let your
hips sag down. Pause, then push back up to starting position.
This completes one rep.
c. Diamond push-ups - Get on all fours with your

hands together under your chest. Position your
index fingers and thumbs so they’re touching,
forming a diamond shape, and extend your arms
so that your body is elevated and forms a straight
line from your head to your feet. Lower your chest
towards your hands, ensuring you don’t flare your
elbows out to the sides and keeping your back
flat. Stop just before your chest touches the floor, then push
back up to the starting position.
5. The pull-up is probably the most efficient workout split there is

because all related muscle groups are trained together in the
same workout. This means that you get the maximum overlap of
movements within the same workout, and the muscle groups
being trained get an overall benefit from this overlap.
34
a. Leg Pull Back – Begin in a seated position with

legs extended in front and hands placed
behind hips with fingertips facing away from
your body. Push into mat with your hands and
hips and lift hips off the mat. On an inhale, lift
one leg at a time off the mat, exhale as you
lower it down and switch legs.
b. Superman with Pull - Lie face down on the

floor with your arms extended in front of
you and your legs extended behind you.
Engage your lower back and shoulders to
raise your chest and arms off the floor. This
is your starting position. Extend your arms
in front of you again.
6. The first step to a strong core is getting rid of all the belly flab. Twist
exercises do exactly that. They target the fat and at the same time
work on your core muscles. Twist exercises not only work on your
upper and lower abdominals, but also works on the oblique
muscles.
a. Russian Twist - Sit on the floor and bring your

legs out straight. Lean back slightly so your
torso and legs form a V-like shape, bracing
your abdominal wall to engage your core.
Balancing here, twist your torso from side to
side without moving your legs.
b. Spine Twist - Sit with legs together in front of

the body and feet flexed. Raise arms directly
to the side and shoulder height. Sit tall
through the spine. Inhale reach the crown of
your head to the ceiling. Exhale twist the torso
to the right, growing taller on the twist and
pulsing two times. Inhale return torso to
center. Exhale twist the torso to the left,
pulsing two times. Inhale return to center. Repeat.
7. Crunches is one of the most popular abdominal exercises. It

involves the entire abs, but primarily it works the rectus abdominis
muscle and also works the obliques. It allows both building six-
pack abs, and tightening the belly. Crunches use the exerciser's
own body weight to tone muscle, and are recommended as a
low-cost exercise that can be performed at home.
35
a. The basic crunch is done by lying flat on your

back with your knees bend and your hands
behind your head, then you rise up to meet
your pelvis using the shoulders and the core to
maintain and propel you forward. Injuries can
be caused if you pull yourself forward using the
strength of your hands on your neck or your
head.
b. The reverse crunch is done by lying flat on

your back and putting your leg up at 90
degrees. Place your hands facing the
ground on either side of your body. If you
are starting out, you can place the hands
behind your hip for added support. Then,
using your core muscles in a controlled
manner; pull up your legs and hips
towards the ceiling while bringing your knees towards your
chest. Then return to start position. During this exercise, try not
to use too much momentum or to do it so fast that you hurt
yourself. Repeat as many times as you can.
c. Bicycle Crunches. This workout not

only worked the rectus abdominis, but
also works the upper abs. You can do
this work out by lying flat on your back
with your hands behind your head. Lift
your knees off the floor towards your
chest. First rotate to the right and try to
meet the left knee with the right elbow while you extend the
right leg straight out and then do the opposite side by trying to
meet the right knee with the left elbow.
d. Double Crunches. This is a basic crunch

and reverse crunch exercise together.
Just lie on your back with your knees at
a 90-degree angle and hands behind
your head. Lift up your hips off the floor
like in a crunch and lift up the shoulder
blades off the floor like in a basic
crunch. Try to squeeze the core and control the position. Then
return back to start position.
36
BRING IT ON!
Name: Date:
Now, we already what are the basic movement patterns when

conducting our own exercises. This time, you’ll now proceed in engaging
yourself to some activities given below.
Instructions:
section.
JUST DO IT!
1. Be sure that you are in your proper attire: wear comfortable shirt
and jogging pants/short pants with shoes.
2. Perform warm-up and stretching before conducting the exercise
and cool down after the main workout.
3. For numbers 1-2, specify what warm-up exercises did you perform
and the duration of the activity.
4. For numbers 3-5, indicate what are the stretching activities you
executed and its duration.
5. For number 14-15, put down the two cool down activities you did
after performing the main workout.
Execute the following exercises. Don’t forget to perform warm-

up and stretching before proceeding to the main workout and
cool down exercises after the activity.
1 st 2nd 3rd
set set set
Warm Up Exercises
e. Jog in place 30 seconds
f. Jumping Jack 20 reps
g. Back Lunges 10 reps
d. Arm stretching 10 seconds
e. Hip Stretching 10 seconds
f. Inch Worm 2 reps
37
Metabolic Conditioning
a. Burpees 45 seconds
b. Prisoner’s Squat 40 seconds
c. Bicycle Crunches 35 seconds
d. Push Ups 30 seconds
e. Russian Twist 25 seconds
Cool Down Exercises
a. Arm Stretching 20 seconds
b. Hip Stretching 20 seconds
c. Leg Stretching 20 seconds
“If it doesn’t challenge you, it won’t change you!”
38
MODULE 5: MUSCULAR STRENGTH EXERCISES

GAIN INSIGHTS!
 Explain the nature and benefits of muscular strength exercises
 Perform the different muscular strength exercises with accuracy,
strength and endurance
 Rationalize the importance of determination and patience in
order to achieve a toned body.

This module is designed for you to assess your capacity in performing
physical workout exercises that require muscular strength and
endurance. This module will education about the importance of
developing the upper body (chest, shoulders, arms), core muscles and
the lower body (legs and hips).
WHAT IS MUSCULAR STRENGTH?

Muscular strength relates to your ability to move and lift objects.
It’s measured by how much force you can exert and how much weight
you can lift for a short period of time. It is just one component of physical
fitness. Along with cardiovascular fitness, muscular endurance, flexibility
and body composition, muscular strength can provide several health
benefits.
Muscular strength refers to the amount of force a muscle can
produce and is usually measured by the maximum amount of force a
muscle can produce in a single effort (maximal effort). The amount of
muscle strength which can be achieved depends on gender, age, and
inherited physical attributes. While strong muscles are essential for any
athletic endeavor, strong muscles can benefit everyone in some way.
 Strong muscles can have direct and indirect benefits on health
and include:
 Ease of movement
 Good posture
 Easier performance of work, everyday activities and exercise
 Easier performance of recreational activities
 Stronger tendons and ligaments, and bones
 Decreased risk of injury
 Decreased risk of falls
HEALTH BENEFITS OF MUSCULAR STRENGTH

Muscles support the skeleton and enable movement. Strong
muscles in the legs, buttocks, back, abdomen, chest, and shoulder
provide a person with the strength to stand up straight and maintain
good posture.
39
Strong muscles enable functional movements associated with

everyday living. When muscles are strong the associated tendons which
attach muscles to bone, and ligaments, which attach bone to bone are
usually also strong. Exercises which strengthen muscles are associated
with strengthening bones. Strong muscle, tendons, ligaments and bones
decrease the risk of injury as the body is better able to respond to falls or
extra loads which the body experiences.
Back pain can be prevented or reduce by strengthening back
muscles, arthritis can be alleviated by strengthening the muscles around
the joints that are affected, and strength training may be therapeutic
for people with chronic pain.
Good muscle strength can also increase work capacity so that an
individual does not tire easily and can improve athletic performance.
During an emergency, strong muscles enable an individual to work
beyond their normal capacity. Daily tasks, such as lifting heavy items
and placing them on shelves can be made easier if an individual has
good muscular strength.
Here are some exercises that will enhance one’s muscular body.
1. CORE ENGAGEMENT EXERCISES
There are many common misconceptions about the “core” even
among fitness professionals. Most people probably think that the core
is simply the abdominals, aka “6-pack.” However, the core is much
more than that.
The area of the body, which is commonly referred to as the core,
is your midsection and it involves all your muscles in that area
including the front, back and sides. The core includes the traverse
abdominis (TVA), erector spinae, obliques and your lower lats.
These muscles work as stabilizers for the entire body. Core training
is simply doing specific exercises to develop and strengthen these
stabilizer muscles. If any of these core muscles are weakened, it could
result in lower back pain or a protruding waistline. Keeping these core
muscles strong can-do wonders for your posture and help give you
more strength in other exercises like running and walking.
Benefits of a Strong and Stable Core

Because the core plays such a significant role during motion, it
makes sense to ensure its strength and stability. The benefits of a
strong and stable core include:
a. Greater efficiency of movement
b. Improved body control and balance
c. Increased power output from both the core musculature and
peripheral muscles such as the shoulders, arms and legs
d. Reduced risk of injury (the core muscles act as shock absorbers
for jumps and rebounds etc.)
40
e. Improved balance and stability
How Do We Build Core Stability?

Here are some basic exercises that train these key areas and a
few tips to keep in mind:
a. Forearm Plank
 Place your forearms on the floor, elbows
directly underneath your shoulders, hands
facing forward so that your arms are
parallel.
 Extend your legs behind you, feet hip-
width apart.
 Tuck your tailbone and engage your core,
butt, and quads.
 Hold here for a set amount of time.
b. Plank to Downward Dog Tap

 Start in a high plank with your wrists under
your shoulders and your feet hip-width
apart. w
 Push your hips up and back to move into
a Downward Dog with your heels reaching
toward the floor.
 Keep your core tight and shift your weight
forward to come back into a high plank.
 Continue for 1 minute.
c. Mountain Climber
 Start in high plank, with your palms flat on
the floor, hands shoulder-width apart,
shoulders stacked above your wrists, legs
extended, and core engaged. This is the
starting position.
 Keeping your core tight, draw your right
knee to your chest.
 Return to the starting position and
immediately draw your left knee to your
chest.
 Return your left leg to the starting position. That's 1 rep.
 Continue to alternate. The quicker you move your legs, the
more of a cardio challenge this will become.
 Make sure to keep your core engaged and back flat
throughout. If you have to slow down to maintain form,
that's fine.
41
d. Plank Shoulder Tap

 Start in a high plank position with
your palms flat on the floor,
hands shoulder-width apart,
shoulders stacked directly above
your wrists, legs extended behind
you, and your core and glutes
engaged.
 Tap your right hand to your left
shoulder while engaging your
core and glutes to keep your hips as still as possible so that
they're not swaying from side to side.
 Do the same thing with your left hand to right shoulder.
That's 1 rep.
 Continue alternating sides.
e. Forearm Plank to Dolphin

 Start in a forearm plank with your
forearms on the floor, elbows
directly underneath your shoulders,
hands facing forward so that your
arms are parallel, and legs
extended behind you. Tuck your
tailbone and engage your core,
butt, and quads. This is the starting
position.
 Press through your forearms and lift your hips up and back,
creating an inverted V shape with your body. Your head
should now be between your shoulders.
 Pause for a second and then slowly lower back into a
forearm plank.
 Continue this movement for a set amount of time.
2. CHEST STRENGTHENING EXERCISES

Working your chest muscles does more than improve your
physique. These muscles are involved in functions you need
throughout the day and the moves you need in a variety of
exercises. They are also a large muscle group, so working them will
warm you up for exercise and burn calories.
The chest muscles are made up of the pectoralis major and,
underneath that, the pectoralis minor. The pectoralis major is the
larger muscle and has two parts—an upper portion (called the
clavicular head) and the lower portion (called the sternal head).
42
The chest muscles are responsible for moving the arms across
the body and up and down, as well as other movements like
flexion, adduction, and rotation. Most chest exercises will involve
pushing the arms away from the body or the body away from the
arms.
Benefits of a Strong Pecs

The pecs refer to the primary muscles of the chest, the
pectoralis major and pectoralis minor. The pectoralis major is the
large, fan-shaped muscle that comprises most of the chest wall. In
addition to keeping your arm attached to your body, the muscle
is responsible for flapping, pressing and lifting actions. The
pectoralis minor is considerably smaller and flatter; it lies
underneath the pec major and is intrinsic to functioning of the
shoulder. There are many benefits to having strong pectoral
muscles. It is necessary to strengthen the pectoral muscles on a
regular basis as these muscles affect several body functions and
movements during training and in everyday life:
 Strong pectoral muscles can improve your posture.

 A strong chest improves the strength in your back muscles.
 Strong pectoral muscles contribute to overall upper-body
strength.
 Strong chest muscles improve your ability to push things.
 Strong pectoral muscles also improve your ability to perform
swinging movements.
 Strong pectoral muscles mean that you can lift heavier and
train harder. This will in turn improve the appearance of the
muscle.
What Exercises You Should Do?

Here are some basic exercises that train these key areas
and a few tips to keep in mind:
a. Regular Push-Ups
Push-ups are a great bodyweight
exercise that hits your chest and
arms. The beauty of the push-up
is that you can do it anywhere
and anytime by using your own
body weight, you just need a firm surface.
43
b. Decline Push-ups
The decline push-up is a more difficult version
of the basic push-up. The difficulty is
increased by placing your feet on a higher
level than your hands. The higher your
bench/chair/box is the more difficult and
intense the movement gets, and
consequentially you get better results.
c. Diamond Push-Ups
Diamond push-ups are another challenging
variation of push-ups performed by placing
your hands close together until your thumbs
and index fingers touch forming a “diamond”
shape. Having your hands in this position while
doing push-ups will slightly alter which muscles
are involved in the exercise - triceps and inner
chest muscles will be affected more.
d. Wide Push-Ups
Doing push-ups in a wide position is
another variation that will put more
pressure on your chest. This is because
most of your weight is transferred to
your pectoral (chest) muscles when
you place your hands in a wide
position. So, the farther you put your
hands out, the greater the challenge for your chest.
The chest muscles are a muscle group that should not be neglected in
any workout program. A muscular body without a matching muscular
chest will look strange and uneven.
Name: Date:
Now, we already know what are the muscular strength exercises. This
time, you’ll now proceed in engaging yourself to some activities given
below.
Instructions:
44

section.
Execute the following exercises. Don’t forget to perform

warm-up and stretching before proceeding to the main
workout and cool down exercises after the activity.
1st 2nd
set set
Warm Up Exercises
h. Jumping Jack 20 reps
i. Air Squat 15 reps
j. Forward Lunges 10 reps
(5/side)
g. Arm stretching 10 seconds
h. Hip Stretching 10 seconds
i. Inch Worm 2 reps
Core Stability Exercises
a. Mountain Climber 30 seconds
b. Plank Shoulder Tap 30 seconds
c. Forearm Plank Max record
Chest Strengthening Exercises
a. Regular Push – up 25 seconds
b. Wide Push – up 25 seconds
c. Decline Push – up 25 seconds
Cool Down Exercises
d. Arm Stretching 20 seconds
e. Hip Stretching 20 seconds
f. Leg Stretching 20 seconds
NOTE: You will only perform the exercises on the given duration in
two separating sets. Don’t forget to rest after each activity. (REST –
25 seconds)
45
MODULE 6: MUSCULAR STRENGTH EXERCISES

GAIN INSIGHTS!
 Explain the nature and benefits of muscular strength exercises
 Perform the different muscular strength exercises with accuracy,
strength and endurance
 Rationalize the importance of determination and patience in
order to achieve a toned body.

This module is designed for you to assess your capacity in performing
physical workout exercises that require muscular strength and
endurance. This module will education about the importance of
developing the upper body (chest, shoulders, arms), core muscles and
the lower body (legs and hips).
3. SHOULDER STRENGTHENING EXERCISES

The shoulder is the most moveable and unstable joint in the body.
The "ball" in the upper arm is actually larger than the socket that holds
it, and with the range of motion being so great, it is susceptible to
injury.
To remain stable, it must be kept in place by muscles, ligaments,
and tendons. Therefore, it is very important to make sure these soft
tissues are strengthened to keep the shoulder strong, flexible, more
coordinated, and conditioned to handle stress.
Wide shoulders are desirable because they can make your frame
look more proportional by widening the appearance of the upper
body. They create an inverted triangle shape in the upper body
that’s wider at the top and narrower at the waist. Wide shoulders are
squarer than round, and sometimes have a bony protrusion. They’re
often associated with athleticism.
Benefits of Strengthening the Shoulders

Having strong shoulders can help to improve your posture, but
that's not the only benefit. When you combine shoulder
strengthening exercises with shoulder stretches, it also gives you the
strength and flexibility to easily perform everyday tasks. Having strong
shoulders can also help to prevent injuries to the rotator cuff.
Wide shoulders are desirable because they can make your frame
look more proportional by widening the appearance of the upper
body. They create an inverted triangle shape in the upper body
that’s wider at the top and narrower at the waist. Wide shoulders are
more square than round, and sometimes have a bony protrusion.
They’re often associated with athleticism.
46
Wide shoulders are usually strong, which can help you with
everyday tasks such as lifting heavy objects or playing sports. You’ll
also be less likely to injure yourself during exercise.
What Exercises You Should Do?

If you want to specifically increase shoulder size, you need to do
movements that use multiple angles to hit each part of the deltoids.
a. Arm Circles
Use this exercise in the beginning of your workout as
part of your warm-up or during your workout to really
feel the burn. Your only resistance is the force of gravity
pulling your arms down, but you'll be surprised how
tough this one can be.
HOW TO DO IT: Stand and hold your arms out to the
side, parallel to the ground. Form small circles going
forward with your arms. After 10 reps, make the circles
bigger. Keep increasing the size of the circles every 10
reps until your shoulders are too tired or the circles are too big. Then,
repeat the exercise, drawing circles backward.
b. Prone Swimmers
The deltoid is the main shoulder muscle, but
there are also smaller muscles around your
shoulder blade that help control your shoulders.
To work these muscles, you need a larger range
of motion than the simple shoulder press.
HOW TO DO IT: Lie on your stomach with your
arms stretched out in front of you and your
forehead on the ground. Lift both arms up. Then,
slowly pull them back and up at the same time, making a half circle
until your hands are back near your butt. Then, lift them up and
reverse the half circle until your arms are reaching overhead again.
c. Bench Dips
This exercise works well for triceps, but it can also
target the front of the shoulder. Avoid going too
low, or it can hurt your shoulder instead of
helping it.
HOW TO DO IT: Sit on the side of a bench with

your hands planted next to your butt. Then, walk
your feet forward so that your butt is in front of
the bench. Bend your elbows and drop your butt below the bench.
Keep going down until your elbows are at a 90-degree angle, and
47
then press yourself back up. To make the exercise harder, straighten
your legs or put your feet up on a chair in front of you.
d. Pike Push-Up
They work your core muscles at the same time,
giving you more bang for your buck. It's difficult
but useful if you need an exercise that isolates the
shoulder.
HOW TO DO IT: Start in a plank. Lift your butt up,
lower your head and straighten your elbows. From
there, bend your elbows and lower the top of your
head toward the ground. Press back up until your elbows are
straight. The range of motion is short, but you'll feel your shoulders
working.
Strong shoulders are the unsung heroes of the upper body: they’re
powerful, mobile, and can be highly attractive in tank tops and
strapless dresses. They’re also one of the most frequently used muscle
groups in the upper body. That means you’re using your shoulders
not only during targeted shoulder workouts, but also during upper
back workouts, arm workouts, and even daily activities like
stretching, carrying groceries, and lifting up your toddler.
4. LEG STRENGTHENING EXERCISES

Daily activities such as walking, going up steps, squatting, or
bending and carrying heavy loads all require the muscles in your
lower body to work together to perform these essential tasks. When
your leg muscles are weak, or not performing at their best, your daily
activity, as well as your physical fitness, can take a major hit.
All of us need good leg development for a complete body, no
matter who you are. Aside from looking good, well developed legs
will help you in just about any sport since they are an integral source
of power.
What Leg Exercises Should You Do?

So now that you know what the benefits of leg day are, what
exercises work best? Compound movements are those that engage
more than one muscle group. By using two or more different joints,
you really get a good workout that forces muscles to work together.
48
a. Bodyweight Squats
 Stand with your feet about shoulder-width apart and
slightly turned out with your weight in your heels.
 Hinge forward at your hips and sit your butt back into
a squat. Bend your knees until your thighs are parallel
to the ground.
 Drive through your heels to stand back up straight.
Squeeze your butt and keep your core tight as you
stand.
b. Reverse Lunges with Knee Lifts

 Start standing with your feet about shoulder-width
apart.
 Step backwards with your left foot, landing on the
ball of your foot and bending both knees to create
two 90-degree angles.
 Push through your right heel to return to standing.
As you stand up, thrust your left knee toward your
chest.
 Repeat on the other side.
c. Squat Jumps
Stand with your feet slightly wider than hip-
width apart.
 Hinge forward at your hips and sit your butt
back into a squat. Bend your knees until your
thighs are parallel to the ground.
 Jump up into the air as high as you can and
straighten out your legs. Swing your arms down
by your sides for momentum, and keep your back straight and
chest lifted.
 Land back on the floor with soft knees. Go directly into another
squat.
Having strong and well-balanced legs are key components of having a
healthy, high functioning body. Our legs are anatomically suited to
producing both high levels of force and for walking and running long
distances.
This means we need to develop both functions – strength and stability
through full range of motion along with the endurance to be able to
walk and/or run for distance.
49
Name: Date:
Now, we already know what are the muscular strength exercises. This
below.
Instructions:
compiled video exercises to my e-mail you can send your
section.
QUIZ!!
True or False
Write the word TRUE if the statement is correct and FALSE if it is wrong.
Write your answer on the space provided.
1. Stability is the ability to control the position and movement
of the core.
2. Decline push-up is a good exercise for developing core
stability.
3. Muscles that are not used can get smaller and weaker.
4. The chest muscle is the most moveable and unstable joint
in the body.
5. If you have “abs” it automatically means that you have
stable core.
6. Leg muscles are integral source of power.
7. Strong core muscles mean that you can lift heavier and
train harder.
8. Large leg muscles are desirable because they can make
your frame look more proportional by widening the
appearance of the upper body.
9. Muscular strength refers to the amount of force a muscle
can produce and is usually measured by the maximum
amount of force a muscle can produce in a single effort
(maximal effort).
10. Exercises which strengthen muscles are associated with
strengthening bones.
50
Execute the following exercises. Don’t forget to perform

warm-up and stretching before proceeding to the main
workout and cool down exercises after the activity.
1st 2nd
set set
Warm Up Exercises
a. Jumping Jacks 20 reps
b. Arm Swing 10 reps
c. Back Lunges 10 reps
d. Star Jump 5 reps
a. Arm Stretching 10 seconds
b. Hip Stretching 10 seconds
c. Leg Stretching 10 seconds
Shoulder Strengthening
Exercises 30 seconds
a. Bench Dips 30 seconds
b. Prone Swimmer 30 seconds
c. Pike Push Up
Leg Strengthening Exercises
a. Bodyweight Squats 30 seconds
b. Jump Squat 20 seconds
c. Reverse Lunges with Knee 15 seconds
Lifts
separating sets. Don’t forget to rest after each activity. (REST – 25
seconds)
51
MODULE 7: TYPES OF PLYOMETRIC EXERCISES

GAIN INSIGHTS!
 Identify the different exercises use to execute in Plyometric
 Execute properly all of the exercises specify on the list
 Perform all the exercises enthusiastically
 Perform all the exercises using the TABATA watch

This module is designed for you to know what is plyometric exercise
– its importance. It will help you to fully recognized its significance to your
health, fitness and development. This is one of the most difficult and
intense type of workout for it can damage one’s tendons and ligaments
but through this module, you can truly understand and identify how to
execute properly the specific workouts depending on your fitness level.
What is Plyometric Exercise?

A plyometric exercise is quick, powerful movement that starts with an
eccentric (muscle-lengthening) action and is immediately followed by
a concentric (muscle-shortening) action.
Performing plyometric exercises increases muscular power, which
translates to higher jumps and faster sprint times. Combining plyometric
exercises with resistance training is a way to maximize power and
performance, but as a general rule, if you lift legs heavy one day, then
skip the lower-body plyometric training and vice versa for upper-body
lifting and plyometric.
On the other hand, these are powerful aerobic exercises used to
increase your speed, endurance, and strength. They require you to exert
your muscles to their maximum potential in short periods of time.
Also known as jump training, plyometric exercises are usually geared
toward highly trained athletes or people in peak physical condition.
However, they can also be used by people wishing to improve their
fitness.
Plyometric exercises can cause stress to the tendons, ligaments, and
lower-extremity joints, especially the knees and ankles. It’s important that
you have the strength and fitness level necessary to do these exercises
safely and effectively.
The Benefits of Plyometric

The primary goals of all strength training methods are to help an
individual jump higher or further, run faster, throw further and/or lift
heavier. To achieve these aims the most important quality an athlete
needs is power. One of the most effective means of training for power is
through plyometric.
52
 Strengthens fast-twitch fibers in the muscles

As I mentioned, the goal of plyometric is to maximize muscle
contraction, quickly, which essentially means that a byproduct of
plyometric training is that you will develop power. Obviously having a
high level of physical power is desirable in athletics but in order to
increase your power, you need to increase and strengthen the muscle
fibers that are responsible for converting strength into speed. Fittingly,
these fibers are referred to as fast-twitch fibers, and plyometric training
can strengthen them and increase the ratio of fast-twitch fibers to slow-
twitch in your body. The stronger the fast-twitch fiber, the faster the
muscle contraction—which leads to an increase in power.
 Increases the strength of tendons, which means fewer injuries
In order to assist your muscle fibers in producing power, you need to
increase the strength of your tendons. Furthermore, stronger tendons
mean fewer injuries. Plyometric strengthen the tendons and improve
their elasticity by placing stress on them in a controlled setting.
 Develops your abilities in other exercises and sports
With great power, comes great…performance. All the previous
benefits of plyometric training listed above has made it an attractive
addition to many an athlete’s training program—especially for those
whose sports require explosive movements. A perfect example is
Olympic Weightlifting.
In addition, plyometric training is a great way for athletes or individual

to build explosive power. Performing plyometric one to three times a
week can increase your vertical jump, speed and strength. The gains
person make from plyometric training can directly translate to their
athletic performance. Here are some examples of plyometric exercises
you can do at your home, incorporate these ten plyometric exercises
into your workout program and reap the benefits of it.
1. Broad Jump
Broad Jumps build true leg strength, because you don't take a first step
or get a running start. They require you to perform a deep Squat to
propel yourself forward as far as you can, using your quadriceps and
glute muscles.
 Use a surface that has some give

to it.
 Get into a squat position with your
feet shoulder-width apart facing
an open space.
53
 Squat down deep and explode up, using your entire body to
thrust yourself forward.
 Land softly on the ground and immediately transition into your
next rep.
2. Front Box Jump

The Front Box Jump is one of the most-used plyometric exercises
because it is very effective at increasing one's vertical jump. It
strengthens your quadriceps and glute muscles, which are essential
for jumping.
 Place a plyo box 6 inches in front of you.

 Get into a squat position with your feet
about shoulder-width apart.
 Squat and explode up using your entire
body, including your arms.
 Land softy on the box on the balls of your
feet.
 Step down, reset yourself and repeat.
 You can either increase box height or add weight via weighted
vest, barbell or dumbbells to increase the difficulty.
3. Skater Jumps
Skater Jumps build lateral strength and power in the quadriceps and
glute muscles. They also place the entire load on one leg, which helps
with balance and reduces the tendency to favor the stronger leg during
two-legged jumps.
 Get into a squat position with your feet close
together and the majority of your weight on
your right leg.
 Push off your right leg to the opposite side.
 Land softly on your left leg and move your right
leg behind it like you were performing a Curtsy
Lunge.
 Repeat on your left leg. That's one rep.
4. Lateral Box Shuffles

These mimic Skater Jumps but they focus more on lateral foot speed and
quickness than explosive strength.
 Place a plyo box to the side at about

shin height.
 Stand on the box with your right leg.
Keep your left foot on the floor about 6
inches away.
54
 Get into a squat position and lift your left foot up onto the box
while simultaneously placing your right foot on the floor on the
other side of the box.
5. Scissor Jumps
This plyometric exercise is essentially a Jumping Lunge in place. Scissor
Jumps increase adductor and glute muscle strength with the legs in a
stretched position.
 Get into a standard lunge position, keeping
your back straight and your knees and toes
forward.
 Squat down and explode up, switching leg
positions in mid-air.
 Land softly and immediately transition to your
next jump.
 Perform the same movement, switching your leg position each
time.
Plyometric can be used by non-athletes to promote general fitness,

which can help you in your daily activities. It’s important that you do the
exercises properly in order to gain the benefits and prevent injury. Using
correct alignment and form can help prevent strain and injury. Always
do them when you’re fresh and full of energy.
Cautions
Use caution when adding plyometric exercises to your workout
routine if you’re a beginner or have any injuries or chronic conditions. It’s
best if you already have an established workout routine and are
physically fit before beginning plyometric exercises. These exercises
require strong ligaments and tendons since they can cause stress to the
joints.
Slowly add plyometric exercises to your routine, starting with basic,
lower-intensity moves before moving into more challenging movements.
Gradually build up the intensity and difficulty once you’re sure your body
is strong enough to handle the exercises. If you find that plyometric
training is too intense, consider trying out a different method of exercise.
Now, we already know what are the basic plyometric exercises. This
below.
55
Name: Date:
Instructions:
section.
FIRST DAY SECOND DAY

Execute the following exercises. Don’t forget to Execute the following exercises. Don’t forget to
perform warm-up and stretching before proceeding perform warm-up and stretching before proceeding
to the main workout and cool down exercises after the to the main workout and cool down exercises after
activity. the activity.
WORKOUT OF THE DAY DURATION ACHIEVED WORKOUT OF THE DAY DURATION ACHIEVED
1st set 1st 2nd
Warm Up Exercises set set
e. Jumping Jacks 20 reps Warm Up Exercises
f. Air Squat 10 reps i. Jumping Jacks 20 reps
g. Back Lunges 10 reps j. Air Squat 10 reps
h. Star Jump 5 reps k. Back Lunges 10 reps
Stretching (Mobility l. Star Jump 5 reps
Exercises) 10 seconds Stretching
d. Arm Stretching 10 seconds (Mobility Exercises) 10 seconds
e. Hip Stretching 10 seconds g. Arm Stretching 10 seconds
f. Leg Stretching h. Hip Stretching 10 seconds
Metabolic Conditioning i. Leg Stretching
d. Broad Jump 45 seconds Metabolic Conditioning
e. Front Box Jump 40 seconds i. Broad Jump 45 seconds
f. Lateral Box 35 seconds j. Front Box Jump 40 seconds
Shuffles 30 seconds k. Lateral Box 35 seconds
g. Skater Hops 30 seconds Shuffles 30 seconds
h. Scissor Jumps l. Skater Hops 30 seconds
Cool Down Exercises m. Scissor Jumps
d. Neck Stretching 30 seconds Cool Down Exercises
e. Arm Stretching 20 seconds g. Neck Stretching 30 seconds
f. Leg Stretching 15 seconds h. Arm Stretching 20 seconds
i. Leg Stretching 15 seconds
seconds)
56
MODULE 8: DON’T SKIP YOUR LEG DAY

GAIN INSIGHTS!
 Identify the different exercises use to execute in strengthening
the Legs and Hips muscle
 Execute properly all of the exercises specify on the list
 Perform all the exercises enthusiastically
 Perform all the exercises using the TABATA watch

Nowadays, the issue of excess weight is extremely widespread.
People all over the world aim to peel off unwanted pounds, look more
attractive and improve their health status and self-esteem. There are
thousands of weight-watchers in modern society, and all of them have
their own fitness goals. Some people want to get a perfect waistline,
while others want to reduce their inner thigh fat. Unfortunately, very
often they neglect their legs, thinking that if they look nice, there is no
need to work on this body part.
Now this module, will help you to fully understand how important to
develop your legs. This module presents exercises and its steps on how
to execute it. In this module you will find all the benefits of leg workouts.
Let’s start!
Introduction for Legs Exercises

When you think of leg exercises, odds are high your mind goes straight
to squats, deadlifts, and variations thereof. But lower body moves enlist
more than just your quads and hamstrings.
When you do these exercises, you’re not just hitting the major
muscles. You also work your core, improve your balance, and hone
things like grip strength, which pay dividends in the long run. Daily
activities such as walking, going up steps, squatting, or bending and
carrying heavy loads all require the muscles in your lower body to work
together to perform these essential tasks. When your leg muscles are
weak, or not performing at their best, your daily activity, as well as your
physical fitness, can take a major hit.
Developing strength and power are just a few of the many benefits
of a leg workout. Training these large muscles also improves athletic
performance, making it easier to jump, run, kick, pivot, balance,
accelerate, decelerate and turn. Plus, a strong lower body helps prevent
injuries.
The Benefits of Legs Exercises

Training your legs consistently definitely has its reasons why people
are so obsessed over leg day. But unfortunately, several people often
57
skip this important workout to focus on their arms, chest, and back. Leg
workouts come with many physical gains and a never-ending list of
benefits. Though there are countless reasons why leg day is important,
here is just five that’ll definitely change your mind.
1. Burn more calories, build more overall muscle

Our gluteus maximus (aka, our buttocks) is the largest muscle in our
bodies. With that being said, working out larger muscles in our bodies
including our buttocks require more energy, therefore, it keeps our heart
rates up while burning more calories. Doing compound exercises, which
works out our bigger muscles including our lower bodies also gives us the
better hand at overall muscle build.
2. Symmetrical body composition
If the term “chicken legs” sounds familiar, you might want to start doing
your squats and deadlifts today. Training your upper body more than
your lower body throws off the symmetry of your body’s muscle
proportion. Switch up your workouts to train both your upper and lower
body to save you from the embarrassment of small glutes, calves, and
quads.
3. Improves form and athleticism
Because our legs are one of our biggest muscles, regularly training legs
helps us reduce the risk of injury. Instead, leg day helps our range of
motion in other muscles and exercises, therefore, creating more
effective workouts that’ll give us better results. You’ll also be a better
athlete in other sports and fitness because of a stronger body
foundation.
4. Increases metabolism
In addition to better endurance and athleticism, leg day also promotes
a higher metabolism rate. Though weight training can help build and
maintain healthy muscle mass, stronger legs means better performance
for our physical health.
5. Promotes mental discipline
It takes a lot of focus, determination, and control in an effective leg
workout. It also takes a lot of time and patience to develop proper form
to perform for better results. Leg days promotes a healthy mental
discipline that could definitely affect the way we think about our fitness
goals.
58
COMMON EXERCISES
Your legs are the foundation of your body. They connect you to
the ground and are from where you generate your power. What many
people may not realize is there are actually some advantages to doing
lower body training using your bodyweight. When you drive more weight
as you often do training both legs together, you sometimes emphasize
the imbalances of your lower body. When you train each leg
individually, you even out your legs.
Here are some basic and simple leg exercises which you can
perform anywhere at any time.
1. Jump Squat
 To start, place your feet apart in a position in
which you will be able to jump to highest height.
With your feet in that position, drop your hips
back as far as possible while pushing your knees
out to have them under your hips.
 Jump up with a single motion, jumping as high
as you can. This explosive, dynamic exercise will
work your entire leg and really get your heart
rate up. So it’s a targeted leg exercise and
cardio, all in one!
2. Bulgarian Split Squats

 Drive vertically upward so that one foot is
off the floor. To increase your heart rate,
you can finish this with a hop or jump.
Repeat until you finish all of your reps on
one side, then repeat on the other leg.
 Equipment needed: Chair, bench, or
elevated surface (optional weights)
3. Pistol Squats
 If your balance is great, start by kicking
your leg out to a 90-degree angle.
Squeeze your leg as tight as possible, and
sit down as low as you can. From there,
drive upward using only your leg that is on
the ground.
 Then repeat. Complete one side before
moving onto the other leg. If your balance
is not great, you can go down to a surface and drive up from there.
 Equipment needed: Chair, bench, or elevated surface
59
4. Single Leg Squats

 Kick your leg back and attempt to sink all the way
down until it touches the floor. Look to keep all of
your weight on your front leg. Drive up, kick your
back leg forward, driving your knee. Finish all
repetitions on one leg before you move to the
other leg.
5. Curtsy Lunge
 Tuck your one leg behind the other, and with
legs crossed, sink down. You will feel a deep and
tight activation of your glute and outer thigh.
Come back to an upright position. To increase
difficulty, you can add weight or do all
repetitions on one side and then shift to the other
leg.
6. Reverse Lunge
 Beginning with your legs shoulder-width apart,
reach one leg back and sink down. Then, raise
upward back to a standing position. Again, like
with the single-leg squat, kick your leg forward,
and point your knee at the end of the repetitions.
7. Lateral Lunge
 This is a lovely little nugget. The lateral lunge is a
simple yet effective leg exercise that will have
you fully loading your weight on each leg and it
will force maximum activation in the quads and
glutes.
 Reach your leg laterally from the midline of your
body while keeping the opposite leg straight.
Sink your weight down into the leg you reached
out.
Take your time with each repetition. Now, wherever you are, you
can have a great leg workout, no equipment required. And don’t forget
to fuel up your body with adequate nutrition for recovery. To optimize
your leg workout, make sure that you fuel up with a high-quality protein,
one with a full amino acid profile. If you do not fuel your body, it will
betray you.
60
Name: Date:
Instructions:
IV. Execute all the exercises given in this module. Before you take
V. Complete the table of workout exercises above. Document
section.
Execute the following exercises. Don’t forget to perform warm-up and

stretching before proceeding to the main workout and cool down
exercises after the activity.
1st set
Warm Up Exercises
m. Jumping Jacks 20 reps
n. Air Squat 10 reps
o. Back Lunges 10 reps
p. Star Jump 5 reps
j. Arm Stretching 10 seconds
k. Hip Stretching 10 seconds
l. Leg Stretching 10 seconds
Metabolic Conditioning
n. Jump Squat 45 seconds
o. Bulgarians Split Squat 40 seconds
p. Curtsy Lunge 35 seconds
q. Pistol Squat 30 seconds
r. Reverse Lunge 30 seconds
Cool Down Exercises
j. Neck Stretching 30 seconds
k. Arm Stretching 20 seconds
l. Leg Stretching 15 seconds
seconds)
61
MODULE 9: DESIGNING YOUR OWN FITNESS PROGRAM

GAIN INSIGHTS!
 Define what is a fitness program
 Create and perform your fitness program
 Appreciate the importance working out consistently following the
designed fitness program.

Making the decision to get fit is one thing, but choosing which
fitness program to follow is another. There is a huge choice of workouts
and fitness plans out there, but if you’re clear in terms of your fitness goals
and know exactly what you want to achieve, it does make it easier to
figure out what’s best for you.
Thus, this module will provide information and techniques for
planning and creating your desired fitness program. The main target of
this module is to instill to you how important an individual should have its
regular exercises despite its busy schedule. Thus, strategies in creating a
workout plan will be taught to you in this module.
WHAT IS A FITNESS PROGRAM?

No matter what you are attempting to accomplish in life, it is
always a good idea to take time to define the specifics of your plan
along with a set of associated goals. By taking the time to define your
plan and a set of relevant goals, you will create an environment where
your focus, motivation and the probability of obtaining your goals will
increase. A fitness program is no more than defining your exercise and
nutritional program, setting your personal fitness goals, and then
executing upon your plan.
Fitness programs are basically a laid-out plan of what exercise you
do on what day and in what order. You can get very complex fitness
programs that can be difficult to follow at first but once you get into the
habit it is generally very easy. Some people do a lot of cardio, but no
weight training, or vice versa. It is very important to get a bit of both, as
cardio is wonderful for your heart and weight training is excellent for
bone density among other things. If this sounds like you, you are the
perfect candidate for fitness programs planning.
The fact that you have made the decision to take an active
approach to your personal fitness and begin a fitness program is the first
step. The fact that you are actively researching the best way to go
about implementing a fitness program is the second step. Once you
have decided on the types of fitness exercises in which you'll participate
(i.e. weight training, aerobics, biking, jogging, swimming, etc.), you will
be ready to define your plan and personal goals.
62
Put simply, a fitness program is a schedule of planned sessions of

physical exercises. These sessions can be relaxed exercise, like a walk
around the park, or it can be more strenuous, like interval training or
resistance training.
Importance of Fitness Program

Planning out good fitness programs is key in promoting and
maintaining good health. Fitness programs are a great way to make sure
that you are getting the most out of your workouts and that you are
targeting all your muscle groups as well as getting a good cardio
workout. Many people exercise but are not getting the full benefits that
exercise can provide. By planning out some fitness programs you can
make sure that you are not wasting your time.
So, below are the reasons why you need a plan to follow:
a. Helps Prevent Under or Over Training
This is one of the most important reasons for having a workout plan.
If you are just trying to piece together different workouts or
wandering around the gym, you could be training the same body
part too close together or not enough. You may also be working
out too long and/or doing too much cardio for your goals, etc.
There are so many factors that can go into under or overtraining.
b. Provides Structure
There’s nothing worse than feeling like you are wasting time.
Having a workout plan provides you with structure so that you
aren’t wondering what to do next or just reverting back to the
cardio equipment. Our workout plans tell you which exercise to
do, how many reps, how many sets, etc. Everything is laid out for
you.
c. Provides Goals
A workout plan with a set number of weeks (such as a 4, 6, or 12-
week workout plan) provides you with an automatic goal – to
complete the workout plan! You can even break it down further
and look at it as a daily or weekly goal to complete all of the
workouts.
d. Provides a Checklist
If you are a person that loves to be able to “check” something off,
you will love a structured workout plan! It’s like giving yourself a
pat on the back each day you complete your workout.
e. Prevents Burnout
As mentioned before, not having a plan can and will lead to
burnout. Sure, you might be tired of working out or might not be
feeling the gym for a few days but if you keep moving forward you
63
will see results. A well-structured workout plan will help prevent

burnout because it should be changing every few weeks.
How to design my fitness program?

Engaging in physical activity is one of the best things you can do
for yourself. Not only will it make your body feel better but it will also
improve your mental well-being. Physical fitness has been shown to
reduce the risk of certain diseases, as well as help you lose weight, sleep
better, and more.
But if you're not already physically active and involved in a fitness
program or exercise routine there are a few things to consider before
diving in head first. So, let's look at how to design the right personal fitness
plan for you.
a. Self-Assessment
Before you do any exercise, you need to do a self-assessment.
This will help you understand your current personal fitness level.
Before you get started you should measure:
 Your current weight
 How many sit-ups you can do in one minute?
 How many push-ups you can do in one minute?
 How long it takes you to walk one mile
 Your heart rate (pulse) before and after walking that mile
 Other things to consider include your age, your general
health, and any past injuries that may prevent you from
participating in certain physical activities.
b. Set Goals
The next step is to set some goals. First, decide why you are
starting a fitness program and what results you hope to achieve.
Do you want to lose weight? Are you trying to get into better
shape? There's no wrong answer here, but in order to get the most
out of your plan you'll need to outline this goal first.
Your goals don't need to be outrageous. It's OK to start with
something that you know you will follow through with. If you set
your goals very high you may feel that they are too difficult to
attain, making it harder to follow through with your plan. So, try to
set reasonable goals that you feel you can meet. Remember, you
can always modify your goals over time.
c. Getting the Right Gear

Once you decide on the activities to include in your fitness
program, you'll need to get some gear. The type of equipment you
use will be depend on what type of exercise you're going to do. For
64
example, if you've decided to take up walking or running, you'll need

a good pair of shoes. If you're going to be biking, you'll need some
wheels! And if you want to start surfing then a board will be a good
start.
While it's tempting to buy something new for your fitness program,
exercise equipment can be expensive and it might take a while to
find the right gear given your size, activity level, etc. Used or borrowed
equipment can often be a good way to 'feel out' different types of
gear so that when you are ready to take the financial plunge you get
exactly what you want.
d. Get Going!
By now you're probably rearing to get started! Actually, beginning
your fitness program can be both exciting and frustrating. Any time
you start something new there are likely to be hiccups along the way,
and it can be easy to want to do as much as possible at the start. Just
keep in mind that doing too much too quickly is a good way to hurt
yourself, which will put a wrench in your physical activity!
As you begin your exercise program, here are some tips to keep in
mind:
 Start slowly and go at your own pace
 Try multiple short sessions at first and build up to fewer longer
ones
 Do a variety of activities to keep yourself interested and your
body feeling good
 Find the balance. It's important to include different activities in
your fitness plan so that you don't get bored doing the same
thing each time.
 Listen to your body! If something hurts or doesn't feel good,
don't do it! You may need to take some time off or try
something new if the exercise you are engaging in isn't the right
one.
 Don't beat yourself up. You may find that you need to adjust
your goals or tackle the problem from a different angle.
Negative self-talk or outright quitting won't do you any good in
moving forward.
 Take some time to rest. Taking a day or two off from exercise is
just as important as working out because it allows your body
time to recover.
e. Choose a fitness plan you enjoy

Whatever you choose to do, it’s so important that you enjoy
it. If you don’t enjoy your chosen activity the chances are you will
swiftly become demotivated and lose interest. Those people who
are successful at keeping fit tend to be those who love their
65
workouts and crucially the results they bring. If you hate running
on a treadmill, then find a nice outdoor route to follow, the
thought of heading to the weight machines bores you, then join a
boxercise or dance class to work the body whilst having fun!
FITNESS PROGRAM
NOTE: Don’t forget to rest!
BRING IT ON!
Name: Date:
Instruction: For the last activity of this course, you will create your own
fitness program for two (2) consecutive weeks following all the things
you’ve understand. In conclusion, through a video presentation, you will
execute your designed fitness program and submit it. The space
provided below is intended for your fitness program.
66
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69

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What are some of the benefits of physical activity?

What are some of the benefits of physical activity?

What are some common injuries related to running and how can they be prevented?

What are some common injuries related to running and how can they be prevented?

Physical Education 111: Movement Enhancement

COMPILED BY: IVAN JEE I. JUEZAN

Engaging in an active healthy lifestyle also leads to positive self-

In this module students learn to analyze their own situations and

This personalized module is designed to help you appreciate and

Instructions to the User

 This module aims conduct learning within 18 weeks.

MODULE 1: MONITOR YOUR PHYSICAL FITNESS COMPONENTS

WHAT IS THIS MODULE ALL ABOUT?

WHAT IS PHYSICAL FITNESS?

Physical fitness does not only mean exercising regularly and

TABLE 1: Nutritional Status based on Asian American Diabetes Initiative (AADI)

How to assess myself?

1 – Mile Walk Test

3 – Minute Step Test

 Muscular Strength and Endurance Evaluation

Partial Sit-Ups Test

Sit – and – Reach

Instruction: Complete the physical fitness test items below. Document

____________ bpm + __________ bpm (RHR) = __________ bpm

B. CARDIORESPIRATORY ENDURANCE TEST

3 Min Step Test Ratings for Women Based on Age

3 Min Step Test Ratings for Men Based on Age

Good 79-84 79-85 80-88 87-93 86-94 87-92

C. MUSCULAR STRENGTH AND ENDURANCE TEST

Sit Up Test Ratings for Men Based on Age

Sit Up Test Ratings for Women Based on Age

b. Regular Push-Ups (Men) / Knee Push-Ups (Women)

Push Up Test Ratings for Men Based on Age

Push Up Test Ratings for Women Based on Age

NOW TRY YOURS!

________________kg / _____________ m2 = ______________

Your Body Mass Index (BMI) = _________________________

TABLE 1: Nutritional Status based on Asian American Diabetes Initiative (AADI)

TABLE 1: Nutritional Status based on Asian American Diabetes Initiative (AADI)

MODULE 2: BASIC WORKOUT OUTLINE

WHAT IS THIS MODULE ALL ABOUT?

WHAT IS BASIC WORKOUT OUTLINE?

exercise, and should be based on your physical characteristics

b. Stretching. It keeps the muscles flexible, strong, and healthy, and

Two Types of Stretching

1. The term static stretches refer to stretches that are performed

Stretching Mistakes Most People Make

process, the best types of stretches to use are dynamic

2. Stretching too hard

Researches keep on telling us to follow the order of stretching activities

Aerobic exercise also helps relax blood vessel walls, lower

2. Strength Training. Strengthening your muscles not only makes

4. Balance Exercises. Improving your balance makes you feel

Putting it all together!

some static stretches, Drew said. Your exercise program should

d. Cooldown. Cooling down after a workout is important to help

5. Standing Quad Stretch

 Focus on standing straight, not leaning forward or back,

2. How important is warm-up? (5 Points)

3. What makes aerobic different from the other kinds of exercises? (5

bpm + bpm (RHR) = bpm

__________kg / _ m2 = ________