PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)

Movement Competency Training

Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

Lesson title: MASTERY : Plank Series Materials:

SAS, Pencil, Exercise mats
Learning Targets:
At the end of the module, students will be able to: References:
1. Demonstrate proper form and technique for the plank https://www.healthline.com/health/14-
exercise, including engaging the core, aligning the plank-variations-your-core-will-thank-
body, and maintaining a straight body line. you-for-later#2.-Straight-arm-knee-
2. Explore different variations of the plank exercise to plank-(for-beginners)
challenge different muscle groups and increase
https://www.verywellfit.com/the-plank-
difficulty, while monitoring form and endurance.
3. Discuss common mistakes, challenges, and safety exercise-3120068
considerations in mastering the plank exercise, and
provide strategies and modifications for improving
performance and preventing injury.

A. LESSON PREVIEW/REVIEW

Introduction
Welcome to the Mastery of the Plank Exercise module! The plank exercise is a highly effective core exercise
that can help you build strength, stability, and endurance. In this module, we will focus on mastering the proper
form and technique for the plank exercise, exploring advanced variations to challenge yourself, and addressing
common mistakes, challenges, and safety considerations. Whether you're a beginner or have experience with
planking, this module will provide you with the tools and strategies to elevate your plank game and achieve
optimal results. Let's dive in and become masters of the plank exercise!

B. MAIN LESSON

PLANK EXERCISE

The plank exercise is a static core exercise that involves

holding a straight body position while supported by the
forearms or hands and toes. It requires engaging the core
muscles, maintaining proper alignment of the body, and
holding the position for a set amount of time to improve core
strength, stability, and posture. The plank exercise is a
versatile and effective exercise that can be modified or
advanced to suit different fitness levels and goals.

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

Here's a step-by-step guide on how to do the plank exercise with proper form:

1. Start by positioning yourself face down on a mat or a comfortable surface, with your elbows bent and
directly under your shoulders, and forearms resting on the ground.
2. Extend your legs straight behind you, toes tucked under, and lift your body up into a straight line,
supported by your forearms and toes.
3. Engage your core muscles by pulling your belly button towards your spine, and keep your back flat,
avoiding any sagging or lifting of the hips.
4. Align your body in a straight line from your head to your heels, and avoid any excessive strain on the
neck or lower back.
5. Hold the plank position for a set amount of time, starting with a goal that is challenging but achievable,
and gradually increasing the duration as you get stronger and more comfortable with the exercise.
6. Breathe steadily and evenly throughout the exercise, avoiding any holding of breath.
7. To release the plank, gently lower your knees to the ground and rest for a moment before repeating
the exercise or transitioning to another exercise.

Remember to start with proper form and technique, and listen to your body to avoid any discomfort or pain. If
you're new to planking or have any health concerns, it's always recommended to consult with a fitness
professional or healthcare provider before attempting any new exercise.

Other Plank Variations

1. Knee plank (for beginners)

If you’re new to planks or haven’t done them in a long time, you may want to start with a modified version of
the forearm plank.
This takes pressure off your lower back and will still give you a great core workout. Over time, you can
progress to the traditional forearm plank.
1. Lie on your stomach with your forearms on the floor. Be sure your
elbows are directly under your shoulders.
2. Press your forearms into the floor and raise your torso off the floor
while keeping your knees, toes, and elbows touching the floor. Keep
your core tight and your neck in neutral position (avoid looking up or
down), and avoid lifting your hips or dropping them by tucking in your
pelvis.
3. While engaging your glutes, hold this position for 30 seconds, or as
long as you can while maintaining proper form.
Pro tip: While it’s not required, you may wish to use a yoga mat if it’s more comfortable for your elbows and
knees.

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

2. Straight-arm knee plank (for beginners)

A step up from the knee plank is the straight-arm knee plank. This requires a bit more arm and core strength
but is easier to perform than a traditional plank.
1.Lie on your stomach with your arms bent at your sides, hands
directly under your shoulders, and palms flat on the floor.
2.Press your hands into the floor to lift your torso and straighten your
arms. Keep your knees partially bent and touching the floor. Aim to
have your wrists aligned with your shoulders, core tight, and neck in
neutral position (avoid looking up or down).
3.Hold this for 30 seconds, or as long as you can while maintaining
proper form.

3. Forearm plank
If you’re ready to plank without modifications, the forearm plank is a great way to really feel the burn.
1.Lie on the floor and place your forearms directly under your
shoulders.
2.Slowly lift your torso off the floor by pressing into your forearms
and knees. Contract your core as you raise up, and maintain a
neutral neck and spine.
3.Tuck your toes under and lift your knees so that your body forms a
straight line.
4.Hold this for 20–30 seconds, building up to 1 minute or longer.
According to Guinness World Records, the longest forearm plank
was held for 9 and a half hours (2)!
Pro tip: Let your gaze fall toward your mat, approximately 1 foot in front of you, so your neck is in a neutral
position.

4. Straight-arm (full) plank

As you build up your strength, try increasing the difficulty by transitioning to a straight-arm plank, also known
as a full plank.
1.Start on all fours with your hands directly under your shoulders and
your knees slightly behind your hips.
2. Push your hands into the floor and raise one knee at a time off the
floor. Straighten both legs, so you’re in a straight line from heels to
head. Your body should look as if you’re in the upward position of a
pushup. Ensure that your hands and shoulders are aligned, legs are
strong, feet are hip-width apart, and core is engaged.
3.Hold this position for 30 seconds or longer — as long as you can
maintain proper form.

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

5. Forearm to full plank

You already know how to do a traditional plank, but transitioning between forearm and full plank is a great way
to progress your workout.
1.Start in forearm plank position.
2.Straighten one arm at a time to lift yourself into the full plank. Try
this slowly at first to perfect the transition. Place your hands where
your elbows were so that your hands are directly under your
shoulders in high plank.
3.Return to forearm plank position by slowly bending one arm and
then the other.
4.Continue this for 30 seconds for 1 set, performing 2–3 sets total.
As you progress, pick up the pace according to your comfort level.
Pro-tip: Engage your core to minimize swaying of your hips as you alternate positions.

6. Side plank on forearm

The side plank is another excellent exercise that largely targets your obliques — the muscles on the sides of
your torso — and your hip abductors.
1.Lie on one side with your legs almost straight and your
hips, knees, and feet stacked. Ensure that your elbow is
directly under your shoulder, with your forearm flat. Lift your
other arm straight into the air (or keep it at your side if this is
too difficult).
2.Push your hand and forearm into the floor to lift your torso.
Maintain a tight core and keep your hips lifted, straightening
your legs fully. Your body should be close to a straight line.
3.Try to hold this position for 20–30 seconds, then switch
sides.
Pro tip: To make it easier, keep your knees touching the floor while you hold the rest of your body up. To
modify with knees on the floor, your knees should be bent with your feet pointed back to avoid putting strain
on your knees.
Alternatively, you can increase the difficulty and build greater stability with variations such as straightening
your arm or raising and lowering your hips.

7. Walking plank
Walking sideways with your plank will strengthen your core as well as your upper and lower body muscle
groups. These include the deltoids, glutes, quads, hamstrings, and even calves.

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

1.Start in a full plank position with your hands directly under your
shoulders. Activate your glutes and abs to prevent injury and gain
maximum benefit.
2.Begin to shift laterally (to the side) by simultaneously moving your
right hand and foot to the right.
3.Lift your left hand and foot to meet in the center and return to the
plank position.
4.Complete 5 steps to the right and then 5 to the left for 1 set. Try to
complete 3–5 sets, or as many as you can safely perform in 1
minute.
Pro tip: Take your time with this move to ensure proper form and to
target your muscles effectively. Be sure to keep your core tight the
entire time.

8. Plank with shoulder tap

Planks with shoulder taps work several muscle groups, including your hip flexors, abs, back, glutes,
hamstrings, and quads.
This move adds an extra challenge to the traditional straight-arm plank.
1.Start in a traditional straight-arm plank position. Widen your legs for
more stability, if needed.
2.Keeping your core tight, lift your right hand off the floor and touch
your left shoulder. Then, return your right hand to the floor.
3.Lift your left hand and touch your right shoulder.
4.Continue to alternate hands for 20–30 seconds.
Avoid rotating your shoulders or hips during this movement. The goal is
to keep your body in a straight line.
Pro tip: If this is too difficult, start on your knees (straight-arm knee
plank) or take a wider stance. To increase the difficulty, bring your feet
together. This makes it harder to maintain stability.

9. Reverse plank
This full-body exercise targets several muscle groups, including your glutes, hamstrings, abs, obliques,
triceps, and shoulders. Instead of facing downward, you will position yourself with your stomach toward the
ceiling.

1.Sit tall on the floor with your legs extended in front of you. Place your hands behind you on the floor, with
your fingertips pointed toward your feet.

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

2.Engage your glutes, core, and arms to lift your hips, forming a
straight line from heels to shoulders. Ensure that your shoulders are
drawn down, away from your ears. Avoid dipping your hips by slightly
tucking your pelvis.
3.Hold this for 20–30 seconds, or as long as you can while maintaining
proper form.
Pro tip: If you want an even greater challenge, add a leg raise: While
holding your reverse plank, bend at the hip and lift your right leg up
toward the ceiling. Be sure to keep your hips stable and upper body
strong while lifting. Return your leg to the floor with control and repeat
with the other leg.
To make it easier, place your hands on an elevated surface such as a
step or bench.

10. Spider-Man plank (knee to elbow)

Try these ―Spider-Man‖ planks to feel the burn in your obliques, abs, and lower body.
1.Start in full plank position.
2.Pull your right knee toward the outside of your right elbow and then
push it back to return to a plank position. Make sure your knee is open
out to the side, so your inner thigh hovers over the floor as you move
your leg.
3.Exhale as your knee comes forward and inhale as you push it back.
4.Start with 8–12 reps on each side. Aim for up to 20 reps on each side
as you get stronger.
Pro tip: Take your time. This move is all about proper form and controlled movement. Maintain proper form by
keeping your hips elevated, and avoid swaying side to side.

11. Plank with alternating knee to elbow

This is another move that will target your obliques.
1.Start in full plank position.
2.Lift one leg and pull your knee toward the opposite elbow.
3.Push your leg back to the starting plank position. Be sure to keep
your abs and glutes tight throughout the exercise.
4.Continue alternating sides for 20–30 seconds, or as long as you
can maintain proper form. Aim for 2–3 sets.
Pro tip: Try your best to keep your spine and pelvis neutral, as
much as possible.

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

12. Plank with a row

This is an excellent full-body workout that targets your upper body, core, and lower body.
1.Grab two dumbbells of your choice (if you’re new to working out, start
with a light weight to ensure proper form).
2.Get into full plank position with each hand gripping a dumbbell.
3.With your right arm, lift the dumbbell to the side of your waist or toward
your hip to perform 1 row.
4.Return the dumbbell to the starting position.
5.Perform 1 row with your opposite arm.
6.Complete 8–12 reps on each side. Aim to do 2–3 sets.
Pro tip: Keeping your core engaged the entire time will help you perform the
dumbbell row with control. If you’re swaying your body to lift the dumbbell, try
using a lighter dumbbell. You can also do this exercise with no weights at all.
If your opposite leg lifts off the floor, use a lighter dumbbell and keep your
glutes tight.

13. Mountain climber

Mountain climbers activate your whole body. They’re a really
effective exercise with a burst of cardio. Be sure to keep your
wrists, arms, and shoulders stacked throughout the exercise.
1.Start in full plank position with your hands directly under your
shoulders.
2.Place your hands slightly wider than your shoulders and use
your upper body and pelvis to stabilize yourself.
3.Keeping your core engaged, lift your right foot off the floor and
bring your right knee toward your chest. Avoid rotating your hips
or shoulders. Return to the starting position and do the same
with your left knee.
4.Continue this movement for 20–30 seconds, or as long as you
can maintain proper form.
Pro tip: As you become more comfortable, you can pick up
speed. The faster you go, the more cardiovascular benefit you
gain — but be sure to still safely maintain proper form.

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

14. Plank jack

Plank jacks get your heart pumping during your strength routine.
1.Start in a forearm plank or high plank.
2.Jump both feet outward, wider than hip-distance apart.
3.Immediately hop them back into the original plank position.
4.Aim to complete 2–3 sets of 30 seconds, or as long as you can
maintain proper form.
Pro tip: Throughout the exercise, be careful not to raise or lower
your hips out of the straight-line position.

15. Swiss ball jackknife

Swiss ball jackknives are also excellent for building strength and
stability. However, this is considered an advanced move and should
be done with caution.
1.Start in full plank position with your lower legs or feet on an
exercise ball. The farther the ball is from your head, the harder the
exercise will be. Activate your abs to maintain stability and align your
spine.
2.Gently lift your hips by engaging your core and pushing through
your shoulders. Roll the ball forward with your feet, pulling your
knees toward you. Be careful not to drop your hips or round your
back.
3.Extend your legs, rolling the ball back, to return to the starting plank position. Be sure to keep your shoulders
directly over your wrists throughout the exercise.
4.Due to the difficulty of this move, you may be able to perform only a few reps at a time. Continue to increase
the number of reps as you gain strength.
Pro tip: Moving the ball farther away from your center increases the challenge for your abs. Aim to initiate the
move from your lower abs, not your hip flexors.

Planks are a valuable addition to your fitness regimen for improving strength, regardless of your fitness level,
as there are numerous plank variations to suit your abilities.
By incorporating different plank variations into your routine, you can continuously challenge yourself, enhance
stability, and build strength, which can contribute to preventing injuries and enhancing overall health.

Please note that some plank variations may be more advanced, so it's important to use your discretion in
determining if a particular move is appropriate for your fitness level. Maintaining proper form is crucial in
reducing the risk of injury and maximizing the benefits of the exercise. It's recommended to consult with your
physician before starting a new workout program, and seek guidance from a certified trainer or strength coach
if you need assistance with proper form.

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

C. Skill-Building
Group Plank Challenge
Objective: To perform at least 3 variations of plank exercises in a group setting, with each member taking turns
choosing their preferred plank variation.

Equipment: Exercise mats or a soft surface

Instructions:
1. Form groups of 5 members each. Find a clear space on the floor and place the exercise mats or use a
soft surface for comfort.
2. Decide on the order of turns. You can use a random drawing, alphabetical order, or any other fair
method.
3. The first member selects a plank exercise variation from the predetermined options or chooses one
they're comfortable with. Examples of plank variations include standard plank, side plank, forearm
plank, plank with leg lifts, plank with shoulder taps, and many more.
4. The rest of the group members follow the selected plank variation and hold the plank position for an
agreed-upon duration, such as 30 seconds to 1 minute. Participants should maintain proper form,
engaging their core and keeping their body in a straight line.
5. After the first member completes their turn, the next member in the order selects their preferred plank
variation, and the group repeats the exercise.
6. Continue rotating through each group member until everyone has had a chance to choose and perform
their plank variation.
7. Encourage teamwork and support among group members, and remind them to listen to their bodies
and take breaks if needed.
8. After completing the 3 or more plank variations, finish with a cool-down period and stretches to relax
the muscles.

Safety Tips:

 Participants should listen to their bodies and avoid any exercises or variations that cause pain or
discomfort.
 Proper form and alignment should be maintained during plank exercises to prevent injuries.
 Participants should avoid holding their breath and remember to breathe regularly throughout the
activity.
 If any participant has a health concern or injury, they should consult with a qualified fitness professional
or healthcare provider before participating in the activity.
Remember to have fun, encourage each other, and enjoy the benefits of a group plank challenge!

D. Check for Understanding

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

Multiple Choice: Encircle the right answer

What is the plank exercise?
a. A dynamic exercise involving jumping and hopping
b. A static exercise where you hold a straight body position
c. A stretching exercise for the back muscles

Which of the following is NOT a benefit of plank exercises?

a. Improved core strength
b. Better posture and balance
c. Increased flexibility in the legs

How do you start a plank exercise?

a. Standing upright with arms raised
b. Lying on your back with legs in the air
c. Lying face down with forearms on the ground and toes tucked under

What is the recommended body alignment during a plank exercise?

a. Curved back and sagging hips
b. Rounded shoulders and lifted heels
c. Straight line from head to heels

Which of the following is a plank exercise variation?

a. Bicep curls
b. Tricep dips
c. Side plank

E. LESSON WRAP-UP

Summary
Planking exercise is a popular core-strengthening exercise where you hold a static position in a straight body
alignment on your forearms and toes. It is a simple yet effective exercise that targets multiple muscle groups,
including the abs, back, shoulders, and glutes. Planking can be modified to suit different fitness levels and can
be performed virtually anywhere without any equipment. Proper form and alignment, along with gradually
increasing the duration and difficulty, are important for safe and effective plank exercises. Regular practice of
planking can improve core stability, posture, balance, and overall functional fitness.

F. Thinking about Learning

Directions: Since you are done with this lesson, please carefully read the question below and give your honest

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

answer to it.

1. Did you find this lesson important? Were you able to meet the learning objectives? Yes/No/Why?
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________

2. Did you have challenges in today’s learning? How did you overcome those challenges?
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________

G. FAQs (Frequently Asked Questions)

Q: What is planking exercise?

A: Planking exercise is a static exercise where you hold a straight body position on your forearms and toes,
engaging your core muscles.

Q: What muscles does planking exercise target?

A: Planking exercise primarily targets the core muscles, including the abs, back, and hips. It also engages the
shoulders, chest, and glutes to a lesser extent.

Q: How long should I hold a plank exercise?

A: The duration of a plank exercise can vary depending on your fitness level and goals. It's recommended to
start with shorter durations, such as 20-30 seconds, and gradually increase it as you get stronger. Aim for
proper form and alignment throughout the duration of the plank.

Q: Can I modify plank exercise to make it easier or harder?

A: Yes, plank exercise can be modified to suit different fitness levels. To make it easier, you can perform a
modified plank by keeping your knees on the ground or placing your forearms on an elevated surface. To make
it harder, you can try variations such as side plank, plank with leg lifts, plank with shoulder taps, or add
instability with a balance ball or a Bosu ball.

Q: How important is proper form and alignment in plank exercise?

A: Proper form and alignment are crucial in plank exercise to prevent strain on the lower back and ensure

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 PED 030: Physical Activities Towards Health and Fitness I (PATHFIT1)
Movement Competency Training
Module #5 Student Activity Sheet
Name: _____________________________________________________ Class number: _______
Section: ____________ Schedule: ______________________________ Date: ______________

effective engagement of the core muscles. It's important to keep a straight line from head to heels, avoid
sagging or lifting the hips, and engage the core muscles throughout the exercise.

Q: Can anyone do plank exercise?

A: Plank exercise can be done by most people, but it's always recommended to consult with a qualified fitness
professional if you have any existing health conditions or concerns. They can provide guidance on proper form,
modifications, and progressions based on your individual needs and fitness level.

Q: How often should I incorporate plank exercise into my fitness routine?

A: The frequency of plank exercise can vary depending on your fitness goals and overall exercise routine. It's
generally recommended to include core exercises like planking 2-3 times per week, along with a well-rounded
fitness program that includes cardiovascular exercise, strength training, and flexibility training.

Q: Are there any precautions I should take while performing plank exercise variations?
A: Yes, it's important to listen to your body, avoid any exercise or variation that causes pain or discomfort, and
progress at your own pace. It's also important to maintain proper form and alignment to prevent injuries, and
consult with a qualified fitness professional if you have any concerns or questions about plank exercise
variations.

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