CRT LEARNING MODULE

Course Code PE01

Course Title Physical Fitness and Related Activities

Units 2

Module Title Physical Education: Its value to the

Development and Adjustment of the
Individual

Physical Document No. 001-2020

Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 1
and Adjustment of RG E. Mendoza CRT
the Individual.
 College for Research & Technology of Cabanatuan

HOW TO USE THIS DIGITIZED LEARNING MODULE

Welcome to the module in Physical Education: Its value to the
development and Adjustment of the Individual. This module provides
information on physical fitness, testing, is an essential knowledge to understand
one’s level of fitness. A wide range of physical fitness activities are presented and
analyzed so that the student can choose from a variety of exercise alternatives. This
module Physical Education: Its value to the development and Adjustment of the
Individual will challenge the student to undergo new fitness ideas.

You are required to go through a series of learning activities in order to

complete each learning outcome of the module. Each of the learning outcomes is
provided with Modules. Follow these activities on your own and answer the self-
check at the end of each learning outcome. You may remove a blank answer sheet
at the end of each module (or get the answer sheets from the online facilitator) to
write the answers for each self-check. If you have questions, don’t hesitate to ask
your facilitator for assistance.

This module entitled Physical Fitness and Related Activities will challenge the
student to undergo new fitness ideas. This will be the source of Information for you
to acquire knowledge and skill in this particular trade independently and at your own
pace, with minimum supervision of help from your instructor.

 Talk to your online facilitator and agree on how you will both organize the
Training of this unit. Read each through the module carefully. It is divided
into sections, which cover all the skills and knowledge you need to
successfully complete this module.
 Work through all the information and complete the activities in each section.
Read Modules and complete self-check. Suggested references are included to
supplement the materials provided in this module.
 Most probably your facilitator will be your supervisor or manager. Your online
facilitator will support and correct you.
 Your online facilitator will tell you about the important things you need
consider when you are completing activities and it is important that you listen
and take notes.
 You will be given plenty of opportunity to ask questions and practice on the
job. Make sure you practice new skills during regular work shifts. This way
you will improve both your speed and memory and also your confidence.
Physical Document No. 001-2020
Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 2
and Adjustment of RG E. Mendoza CRT
the Individual.
 Talk to more experienced workmates and ask for their guidance.
 Kindly the self-check questions at the LMS (EDMODO) to test your own
progress.
 When you are ready, ask your online facilitator to watch you online via Zoom
or Google Meet to perform the activities outlined in this module.
 Ask your online facilitator work through the activities: ask for written feedback
on your progress. Your online facilitator keeps feedback/pre-assessment
reports for this reason. When you have successfully completed each element,
ask the facilitator to mark on the reports that you are ready for assessment.
 When you have completed this module, and feel confident that you have
sufficient practice, your online facilitator will arrange an appointment with
registered assessor’s to assess you. The results of your assessment will be
recorded in your competency Achievement Record.

Physical Document No. 001-2020

Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 3
and Adjustment of RG E. Mendoza CRT
the Individual.
 PHYSICAL EDUCATION 01

Contents of this Learning Module

No. Module Title Topic Code

The Exercise Module 1.2

Physical Education:
1 It’s Value to the
Development and The Basic Workout Module 1.2
Adjustment of the Outline
Individual

Basic Positions and

possible
movements in Module 1.2
Warm-Up
Conditioning
Exercises

Principles of Module 1.2

Exercises

MODULE CONTENT
Physical Document No. 001-2020
Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 4
and Adjustment of RG E. Mendoza CRT
the Individual.
MODULE TITLE : PHYSICAL EDUCATION: IT’S
VALUE AND THE DEVELOPMENT AND
ADJUSTMENT OF THE INDIVIDUAL

MODULE DESCRIPTOR:
This module provides information on physical fitness, testing, is an essential
knowledge to understand one’s level of fitness. A wide range of physical fitness
activities are presented and analyzed so that the student can choose from a variety
of exercise alternatives. This module entitled Physical Fitness and Related Activities
will challenge the student to undergo new fitness ideas.

Physical Education courses help build up physical fitness by allowing students

to increase their endurance, strength and flexibility. The students will learn the
effects of different movement activities on their bodies. They will also discover and
experience the level of physical activity that their bodies can with stand.

Number of Hours:
Two (2) hours per week or 36 hours in the 18 weeks.

LEARNING OUTCOMES:

At the end of this module you must be able to:

1. Express their thoughts and insights through virtual interaction.

2. Create a reflection video about the importance of physical education, lifetime
fitness activities into a healthy and active lifestyle.
3. Perform different Physical Fitness Activities to develop and maintain healthy
life style.

Module 1.2
Physical Education 01

Physical Document No. 001-2020

Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 5
and Adjustment of RG E. Mendoza CRT
the Individual.
 “The Exercise Program: Warm-up Conditioning Exercises”

LEARNING OUTCOME 3: PERFORM DIFFERENT PHYSICAL

FITNESS ACTIVITIES TO DEVELOP AND MAINTAIN HEALTHY
LIFE STYLE
Contents:

 Exercises
 Basic Work-out Outline
 Basic Positions and Possible Movements in Warm-up Exercise.
 Principles of Exercises

Assessment Criteria:

1. Warm-up Conditioning Performance should follow the basic workout outline

and the proper procedure of exercises.
2. Warm-up Conditioning Exercises should be in 10-15 minutes.

Conditions:

The students must be provided with the following:

 Gmail Account or YouTube Account

 Phone or Camera

Assessment Method:

 Submission of Video Performance in Warm-Up Conditioning Exercises.

Learning Activities (Study Guide)

Physical Document No. 001-2020

Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 6
and Adjustment of RG E. Mendoza CRT
the Individual.
 1. Using EDMODO app on your phone or the website on your laptop, go to the
PHYSICAL EDUCATION 1 class.
2. Click on the FOLDERS section (on menu bar)
3. Click the folder MODULE 1: Physical Education: It’s value to the
development and Adjustment of Individual. The digitized Modules, Task
Sheets and Job Sheets are available in this folder.
4. All the Self-Checks are contained in the folder MY ACTIVITIES.

Learning Outcome #2

1. REFLECTION OR REACTION VIDEO

Learning Activities Special Instructions

1. Read Module No. 1 Contained in the Module 1:

Introduction to Physical
Education Physical Education:
It’s Value to the Development
and Adjustment of the Individual
2. Answer self-check for 1.2
The Exercise Program: Warm-up
Conditioning Exercises folder in YouTube
EDMODO and VSmart (Module 1.2)
The self-check are available thru the folder
SELF CHECKS. The activity is timed (15
minutes). The results will be immediately be
available after clicking SUBMIT and the
system will run through the items incorrectly
answered (and show the correct answer)

MODULE 1.2

Physical Document No. 001-2020

Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 7
and Adjustment of RG E. Mendoza CRT
the Individual.
 THE EXERCISE PROGRAM
WARM UP CONDITIONING EXERCISE

Learning Objective: After reading this lesson, you should be able to:

1. Explain the importance of Basic Workout Outline as their guide,

2. Demonstrate the proper procedure of different physical fitness activities.
3. Adopt strategies and different exercises as their guide to have a physically fit body.

Exercise is physical activity that is planned, structured and repetitive for the purpose
of conditioning any part of the body used to improve health and maintain fitness. Exercise
involves engaging in physical activity and increasing the heart rate beyond resting levels. It
is an important part of preserving physical and mental health.

BASIC WORKOUT OUTLINE

AEROBIC AND STRENGTH COOL DOWN

WARM - UP
TRAINING
A. THE WARM UP

The warm up is the first routine the purpose is to stretch the muscle of the body, thus
avoiding possible muscle injury. It also heats up the body, by giving slight increase in the
heart rate in preparation for the vigorous working phase. Warm ups should be specific to
the type of exercise you are doing, but should be a full body warm up even if you only plan
to work out a few muscle groups.  For example, if you are planning to do a leg workout you
should do a warm up with mostly lower body exercises, but also include a few upper
body/full body exercises as well. Dynamic warmups can help build strength, mobility, and
coordination, which can all help improve your workout performance.

BASIC POSITIONS AND POSSIBLE MOVEMENTS

There are fundamental positions and body movements that can be done while
standing, sitting, kneeling and lying down. Familiarize yourself with these basic positions and
movements that will help you in your regular fitness exercises. Warm up exercise usually
consists of the following:

3. ARM AND SHOULDERS

1. JOG IN PLACE
Jog slowly in place for 30-60
seconds.
Note: Do not rotate your neck each
Lift your knees
2. NECK STRETCH
STRETCH
Bend your neck alternately to the
Interlace your fingers, straighten
left, right, front and back.
and lift the arms to produce stretch
Hold each point for 8 seconds.
in the arms, shoulders and chest.
movement must be distinct. Hold for 32 seconds. Done set.

Physical Document No. 001-2020

Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 8
and Adjustment of RG E. Mendoza CRT
the Individual.
4. TRICEPS AND SHOULDER
STRETCH
Gently and slowly pull the elbow
behind the head. Hold for 16
seconds-32 seconds and reverse
arms.
5. SIDE STRETCH
Keep your hips facing front and bent
to the left. Hold for 8-16 seconds
and repeat it to the right side.
6. CALF STRETCH
While standing place left foot near
the wall. Keeping the right foot flat
on the floor, move right leg back
until you feels the stretch in the calf
muscle. Hold an easy stretch for 8-
16 seconds. NOTE: Do not bounce.

7. CHEST STRETCH
Place flat palm of right arm against a
wall. Slowly rotate forward until you 8. SHOULDER STRETCH
Extend your left arm in front of your
feel the stretch in your chest. Hold
body. Using left wrist, place the right
for 16-32 seconds then stretch the
wrist underneath and pull inward
other side. 9. FOREARM STRETCH
toward your body, while keeping left Extend your arm. Using left hand,
arm extend. Hold for 8 -16 seconds pull your fingertips back toward your
then stretch the other side. body until you feel the stretch in
your fore arm. Hold the stretch for
10. QUADRICEPS STRETCH 16-32 seconds. Repeat using the
Balance your body, grab your left other arm.
toes with left arm. Pull your heel up
to your buttocks until you feel the
stretch in your thigh.

11. INNER THIGH STRETCH

While seated, pull both feet inward toward the body. Grab
your feet with your hands, while using the elbows to press
downward slightly on the knees. You should feel this
stretch in your inner thighs. Hold for 8-16 seconds.

Physical Document No. 001-2020

Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 9
and Adjustment of RG E. Mendoza CRT
the Individual.
 12. CAT (BACK) STRETCH
To stretch the upper back, hands and knees should be on
the floor. Just as cat would do, slowly lift your back up
toward the ceiling and hold in place for 16-32 seconds.

13. SPINAL TWIST

While seated, extend the left leg in front of you. Bend your
riht leg, placing your right foot on the outside of the left
knee. Extend your right arm behind you to support your
body. Place the left arm on the outside of the right leg.
Slightly twist the torso using t your left arm until you feel
the stretch in your side. Hold for 16- 32 seconds. Stretch
the other side.

14. HAMSTRING STRETCH (A)

While seated, extend your left leg in front of you. Bend your
right leg, placing the bottom of your foot on the side of the
left knee. Place your right hand on top of your left hand.
While keeping the lower back straightened, reach toward
your left foot. Hold this for 16-32 seconds.

NOTE: During this stretch, keep the foot of the straight leg
upright with the ankle toes relaxed. Repeat for the right leg.

15. HAMSTRING STRETCH (B)

Lie on your right side. Support the head with your
hand. Bend the left leg and grasp the top of your
foot. Pull toward your hip. Keep for 8-16 seconds.
This motions stretches the front of ankle and the
front of thigh.
DID YOU KNOW???
Everyone can learn to stretch, regardless of age or flexibility. Regular stretching programs can help
lengthen your muscles and restore youthful activity.
Do some stretching exercise to:
o Relax your mind and tune-up your body.
o Preserve range of motion.
o Maintain flexibility.
o Prevent injury during exercise.
o Prepare the muscles for more vigorous activity
o Help develop body awareness.
o Promote circulation.
Physical Document No. 001-2020
Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 10
and Adjustment of RG E. Mendoza CRT
the Individual.
THE WORK OUT

The main activity in the exercise program is the workout. Suggested activities maybe
one or a combination of the following done twice or three times on alternate days (M-
W-F or T-TH-S) for about 30 minutes to 1hour per session. The work out elevates the
heart rate and achieves aerobic fitness. This phase should follow the principles of
training with the regard to frequency, intensity and time. Reaching the target heart rate
and maintaining intensity of workout in the specified time are important guidelines of
this phase.

B. THE COOL DOWN

The cool down activity is usually made up of walking in a few minutes and slow
stretches that bring the pulse rate gradually back to normal. Stopping the workout
abruptly is not advisable.

The following cool down exercises may be done.

1. Breathing exercise (deeply inhale and exhale)

2. Walking with hand shake or fingers bent and stretch.
3. Slow Stretches: Trunk twist right and left with arms raised sideward.
4. Shoulder shrugs with pressed hands.
5. Arm upward push slowly.
6. Shoulder stretch sideward Right and Left.
7. Finger stretches.
8. Shoulder squeeze-pull.
9. Chest Stretch.
10. Foot Circle and Shake.
11. Lunge (Keep feet flat on the floor)
12. Sitting stretches
13. Lying stretches
14. Repeat breathing exercise (deeply inhale and exhale)

PRINCIPLES OF EXERCISE

A. OVERLOAD - it is refers to the amount of exercise that is needed to improve fitness

levels. Exercise must be observed in accordance to the:

 Intensity – indicates how hard the exercise can be performed.

 Duration – refers to the length of the exercise.
 Frequency – refers to the number of exercise sessions an individual
performs per week at least three to five workouts.
B. PROGRESSION – must be in context of the performer’s tolerance whether to
increase or maintain overload.
C. SPECIFICITY – exercise must be specific in its concern. It could be either for
strength, flexibility, endurance etc. The implications of specificity are that if only a
certain part of the body is exercised, only a part develops.

Physical Document No. 001-2020

Education 01 Date Developed:
Module 1: Physical July 31, 2020
Education: Its value Date Revised: Issued by:
to the development Developed by: Page 11
and Adjustment of RG E. Mendoza CRT
the Individual.