POLYTECHNIC UNIVERSITY OF THE PHILIPPINES – Parañaque Campus

DEPARTMENT OF HOSPITALITY MANAGEMENT

Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
First Year Section 2
Level Code 10012

INSTRUCTIONAL MATERIALS FOR

PHYSICAL FITNESS AND SELF

TESTING ACTIVITIES

P.E 10012

Compiled by:

HAROLD DEO B. CRISTOBAL, MA.Ed, LPT

FACULTY
 POLYTECHNIC UNIVERSITY OF THE PHILIPPINES – Parañaque Campus
DEPARTMENT OF HOSPITALITY MANAGEMENT
Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
First Year Section 2
Level Code 10012
Week 9
Module

Conditioning and Core Exercises

5

After finishing this module, you should be able to:

• Define and discuss the importance of conditioning and core exercises

• Enumerate the different classification of conditioning and core exercises.
• State and discuss the purpose of the different conditioning and core
exercises.
• Perform the different conditioning and core exercises with precision.

Activity: Concept Mapping: Write a word or phrases related to the word EXERCISE. Using the
word you have written, make your own definition of the word EXERCISE.
Confidence

Agility Strength
EXERCISE

Mentally Fit Lifestyle

Fit Endurance

Active

EXERCISE:
Exercising is has a large factor when it comes to boosting your confidence, as it makes you
physically fit, and also helps your mental health fit. It improves body endurance, and agility that
makes it more active and fit.

Activity: Perform the following Core and Conditioning exercises.

 POLYTECHNIC UNIVERSITY OF THE PHILIPPINES – Parañaque Campus
DEPARTMENT OF HOSPITALITY MANAGEMENT
Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
First Year Section 2
Level Code 10012

Note: Before you start the activity, make sure that you perform proper warm up activity. It will
help you to perform the activity easily and to avoid muscles fatigue and shortness of breath.
Wear proper sporting attire/equipment (comfortable clothes, matts, etc...)

1. Plank

Steps:

• Rest your forearms on the floor, with your elbows directly underneath your shoulders
and hands facing forward so that your arms are parallel.
• Extend your legs out behind you and rest your toes on the floor. Your body should form
one straight line from your shoulders to your heels.
• Squeeze your entire core, your glutes, and your quads, and tuck your butt under a little
to keep your lower back straight. Make sure you are not dropping your hips or hiking
your butt up high toward the ceiling.
• Position your head so that your neck is in a neutral position and your gaze is on your
hands.
• Hold this position

2. Butterfly Sit-up
 POLYTECHNIC UNIVERSITY OF THE PHILIPPINES – Parañaque Campus
DEPARTMENT OF HOSPITALITY MANAGEMENT
Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
First Year Section 2
Level Code 10012

Steps:
• Lie face up with the soles of your feet together, knees bent out to sides. Reach your
arms overhead. This is starting position.
• Using your core, roll your body up until you are sitting upright. Reach forward to touch
your toes. That's 1 rep.
• Slowly lower back down to starting position and continue immediately into the next rep.

3. Dead Bug

Steps
• Lie face up with your arms extended toward the ceiling and your legs in a tabletop
position (knees bent 90 degrees and stacked over your hips). This is starting position.
• Slowly extend your right leg out straight, while simultaneously dropping your left arm
 POLYTECHNIC UNIVERSITY OF THE PHILIPPINES – Parañaque Campus
DEPARTMENT OF HOSPITALITY MANAGEMENT
Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
First Year Section 2
Level Code 10012

overhead. Keep both a few inches from the ground. Squeeze your butt and keep your
core engaged the entire time, lower back pressed into the floor.
• Bring your arm and leg back to the starting position.
• Repeat on the other side, extending your left leg and your right arm.

4. High Boat to Low Boat

Steps:
• Sit up straight with your legs bent, feet flat on the floor.
• Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle
to your torso. Engage your entire core, keep your back flat, and balance on your
tailbone.
• You can keep your knees bent (as pictured) or straighten them out for more of a
challenge.
• Reach your arms straight out in front of you, parallel to the floor. If you feel that you need
some extra support, place your hands on the floor, underneath your hips.
 POLYTECHNIC UNIVERSITY OF THE PHILIPPINES – Parañaque Campus
DEPARTMENT OF HOSPITALITY MANAGEMENT
Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
First Year Section 2
Level Code 10012

• This is High Boat. Hold here for three deep breaths.

• Then, lower your legs, straightening them out, while also lowering your upper body. Both
your shoulder blades and legs should hover a few inches off the floor. If that is too
challenging, keep them slightly higher off the floor and work toward bringing them lower
and lower.
• This is Low Boat. Hold for one breath, and then lift your legs and torso back to High
Boat.

5. Jack Knife

Steps:
• Lie face up with your legs extended and arms extended overhead on the floor, keeping
them close to your ears. Contract your abs to press your low back into ground. This is
starting position.
• Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously
lift your legs and upper back off the ground, reaching your hands forward to meet your
 POLYTECHNIC UNIVERSITY OF THE PHILIPPINES – Parañaque Campus
DEPARTMENT OF HOSPITALITY MANAGEMENT
Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
First Year Section 2
Level Code 10012

feet so that your body forms a V.

• Keep your core engaged as you slowly lower to return to starting position.

Core exercises include movements that activate a group of muscles called the core. These
muscles work as a group to help stabilize and control the spine. The muscles are located on the
midsection of the trunk and are mostly deep muscles. Activation of these muscles is possible by
recruiting the right fibers in the movement. Training the core muscles will prevent injuries and
teach you good mechanics when either working or exercising properly. One of the most used
core exercises is the plank. It is an isometric contraction but the muscles are working. The main
core muscles include the transverse abdominus, obliques and erector spinae, but there are
many other muscles that can be considered as core.

Body conditioning exercises target your whole body, using lots of different muscles to
strengthen, shape, and tone your body. They may combine several types of exercise, such as
flexibility, strength, and resistance training. Body conditioning improves endurance, increases
flexibility, and establishes a balanced, stable physique. These valuable exercises offer a wealth
of positive benefits to your overall health and fitness level. Regularly do these moves to build
power, coordination, and speed. This allows you to improve your athletic performance and feel
better while going about your daily routine.

Answer the following:

1. What is functional core training?

Functional core training allows you to practice movement to do daily chores at your best. Consider
your core to be the area between your torso and your hips. These muscles are capable of functional
activity in any direction. Also, remember that these muscles protect your spine, helping you to have a more
back.

2. Who needs core training?

Core workouts train your pelvic, lower back, hips, and abdomen muscles to operate
together. This exercise improves balance and stability, whether on the field or daily activities. The
majority of sports and other physical activities rely on strong core muscles.
 POLYTECHNIC UNIVERSITY OF THE PHILIPPINES – Parañaque Campus
DEPARTMENT OF HOSPITALITY MANAGEMENT
Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
First Year Section 2
Level Code 10012

3. Why is core training important?

Core exercises improve balance and stability, making everyday actions like walking,
jogging, and sitting considerably easier. The core is located in the center of your body and
includes your abs, hips, back, and chest. Your core stabilizes your body, allowing you to move
freely and maintain perfect balance. In addition, it aids in the prevention of falls and provides
support to your body. As a result, having a solid core is advantageous to everyone since it permits
your body to work correctly.

Rubrics for Grading

Needs
No
Improveme Adequate Quality Exemplary
Answer
nt 50 points 80 points 100 points
0 point 20points
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Organizati
Organizati organization Organizati
on 50%
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answer structure development mostly
are clearly coherently developed,
questio detract . Structure of clear and
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answer. is not easy follow.
articulated.)
to follow.
Displays
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over five three to five three
Writing errors in errors in errors in
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 POLYTECHNIC UNIVER SITY OF THE PHILIPPINES – Parañaque Campus
DEPARTMENT OF HOSPITALITY MANAGEMENT
Ninoy Aquino Ave., Corner E. De Leon Street, Barangay Sto. Niño, Parañaque
City, Metro Manila
SELF LEARNING MODULE IN PHYSICAL FITNESS AND SELF TESTING ACTIVITIES
Year BSHM 1-1 and BSHM 1- Course PE
Fir st Year Section
Level 2 Code 10012

n 30% punctuatio punctuation, punctuatio Displays no errors in

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complete structure. Utilizes structure.
sentences.) Does not proper Utilizes
cite citation of proper
sources. sources. citation of
sources.

Grade Computation:

Content: Score x .20=

Organization Score x .50=
Writing Convention Score x .30=

Overall Module Grade :

Prepared by:

HAROLD DEO B. CRISTOBAL, MA.Ed, LPT

Faculty

Consultation: The professor is available by telephone or by email if you need additional support
and coaching. 09569759090 Globe/ hdcristobal1987@gmail.com