Scribd Logo
Upload

Welcome to Scribd!

  • 38 views

    Core Training: Course Pack For Pe 122: Fitness Exercise

    Uploaded by

    John Rey Dela Pena
    This document is a module from a course on fitness and exercise. Module 2 focuses on advanced core training exercises. It discusses the importance of core training for posture, injury prevention, and athletic performance. The module introduces different core exercises like planks, crunches, and exercises using a pull-up bar or medicine ball. It emphasizes proper form and engaging the core muscles during exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Core Training: Course Pack For Pe 122: Fitness Exercise

    Uploaded by

    John Rey Dela Pena
    38 views5 pages
    This document is a module from a course on fitness and exercise. Module 2 focuses on advanced core training exercises. It discusses the importance of core training for posture, injury prevention, and athletic performance. The module introduces different core exercises like planks, crunches, and exercises using a pull-up bar or medicine ball. It emphasizes proper form and engaging the core muscles during exercises.

    Original Title

    PE-122-M2

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document is a module from a course on fitness and exercise. Module 2 focuses on advanced core training exercises. It discusses the importance of core training for posture, injury prevention, and athletic performance. The module introduces different core exercises like planks, crunches, and exercises using a pull-up bar or medicine ball. It emphasizes proper form and engaging the core muscles during exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views5 pages

    Core Training: Course Pack For Pe 122: Fitness Exercise

    Uploaded by

    John Rey Dela Pena
    This document is a module from a course on fitness and exercise. Module 2 focuses on advanced core training exercises. It discusses the importance of core training for posture, injury prevention, and athletic performance. The module introduces different core exercises like planks, crunches, and exercises using a pull-up bar or medicine ball. It emphasizes proper form and engaging the core muscles during exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    COURSE PACK FOR PE 122: FITNESS EXERCISE

    Module 2

    Core Training

    Module Overview:

    Module 2 will give emphasis on the advance movement of core exercises. We will
    discuss on its importance and benefits.

    Module Title Core Training

    Lesson Title Advance Core Exercises


    Learning - Familiarize with different core exercises.
    Outcomes - Keep track on the repetitions.
    - Be aware of the proper execution.

    Introduction Core Training is simply training specific core muscle group.


    People often neglect training core muscles thus resulting to
    a bad posture and frequent low back pain. The “abs” is
    commonly used in the fitness world and is the ultimate goal
    to achieve.

    Let’s get
    Started! 1. How many crunches can you do in 1 minute?
    2. How long can you hold a plank?
    (Activity)

    Let’s Think
    About It! 1. Does your jaw hurt while doing crunches? Are you
    sure your core is curling your body up?
    (Analysis) 2. Does your wrist hurt during plank position? Are your
    arms placed under your shoulders?

    Let’s Explore! The core muscles support and hold the entire body and
    help the body function more effectively. The core muscles
    (Abstraction) are made of:

    21 | P a g e
    COURSE PACK FOR PE 122: FITNESS EXERCISE

    the rectus abdominis (the six pack), the internal and


    external obliques, the transverse abdominis and the
    erector spinae.
    Benefits of a strong core includes:
    - Core training improves functional fitness. It allows us
    to carry our body and help us do our everyday task
    more easily like walking, jumping, squatting, bending
    and lifting.
    - Core training prevents us from suffering from low
    back pain. Weak core leads to a bad posture and
    increases strains to spine.
    - Core training improves athletic performance. Having
    a strong core helps your body generate more power
    thus resulting to a powerful and quick arm and leg
    movements.
    - Core training help achieve a good posture, with a
    strong and small waistline it gives you a nice looking
    set of abs.

    Let’s Do It! 1. Straight leg lifts from a pull up bar


    Muscles worked: Lower abs, upper abs, back, shoulders,
    (Application) grip

    You will need a pull up bar to hang from. Slowly lifting both
    legs high up preferably to the bar. You must engage core to
    lift both legs and must be straight, and keep it engage the
    whole time to avoid your body from swinging.

    22 | P a g e
    COURSE PACK FOR PE 122: FITNESS EXERCISE

    2. Hollow hold with medicine ball.


    Muscles worked: Lower abs, upper abs, back

    3. Plank

    4. Barbell or dumbbell sit-ups

    23 | P a g e
    COURSE PACK FOR PE 122: FITNESS EXERCISE

    Different Core Exercises to try:


    20 repetitions, 3 sets
    1. Leg Raise
    2. Flutterkick

    3. Mountain Climber

    4. Sit-ups

    5. Side Plank

    24 | P a g e
    COURSE PACK FOR PE 122: FITNESS EXERCISE

    Key Take Away

    (Closure) Most active people are looking for a nice set of abs. Core
    exercises are very effective. But nutrition is the key to get
    the nice abs we are all looking for.

    25 | P a g e

    You might also like