Republic of the Philippines

Province of Cebu
City of Talisay
TALISAY CITY COLLEGE
Poblacion,Talisay City, Cebu
1st Semester, Academic Year 2020-2021

P.E 2: FITNESS EXERCISES

Jenneth Labrado
Module Writer Juvy Villiarias Department P.E Department
Sheena Mae Guzman

Teacher Contact No.

Program & Year
Course Description
Culminating Outcome
Final Unit Outcome
Credit Units 2
This course provides experiences in core stability, strength and mobility training in which
learners need to create and design their personalized fitness exercise program with the use
of light apparatus. This course offers Fitness Exercises that embodies values in the different
activities offered such as patience, perseverance, time consciousness and management,
cooperation, unity, and camaraderie.
Create an Enhanced self-directed exercise and a dietary program plan.
Produce their own daily routine with the use of kettlebell equipment specific goal and an
appropriate dietary program plan

Student’s Name Curricular Yr.& Sec.

Contact No. Time Allotment
Residence Inclusive Date/s

COURSE MATERIAL 5 Training Program Plan

CONTENT
CM5 Training Program Plan
 Program training design
 Exercise training protocols
PE learning experiences
LEARNING OBJECTIVES
At the end of this course material, you will…
 Create a personal workout routine
 Workout group to be trained
 Evaluate your PE Learning experience

ENGAGE

Words Scrutiny

Directions: solving the Puzzle

The killer kettlebells workout completes each exercise back-to-back. Rest for one to two minutes, then repeat for a total
of two or three circuits. Do this routine two or three days a week. Using a 3-to 15- pound kettlebell.

Hunt for words listed by locating them forward, backward, up, down diagonally, or in a straight direction. Once a word has
been found, draw a loop around it. Put a check in the words found to guide your search.

Wordlist:
1. Half Get-up
2. Front squats
3. Windmill
4. Swings
5. Around the body pass
6. Bent row
7. Deadlift
8. Figure 8

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 A A F S W E I R D C O M P L Y F O R L I V E D S
R B I A R E A S O N T R U E F I L L I S T E N S
O C E Y A F T E R W A R D S C G I B E F F O R E
U A L M O R N I N G L O V E N M A E D O R O D S
N X D D E A D L I F T R E N D P A N E L O A N T
D I T U D Y U N D E R S T N A N D T I O N S I R
T S C U L T U R E M A M I Y A B E R C O T M E S
H H I M E L T S C R E W P E O P L O W T S I T E
E A T T H H A L F G E T U P O O L W P A Q Z I M
B T F I L M F U N N Y S U P E R I O R A U N T C
O R I G I N G E N E R G W G Y C O M P A A N I O
D E S I G N A T I O N A L I G N A L L O T W E D
Y D H P E R F O R M E D L E N D F U S H I M A B
P S U S P I C I O R K U R U M G H I B I K I T A
A M B I A N C E L I T E R A T U S H A N A E R B
S M A N A P K L R Y U X Z B O P Q W X Y A A P A
S N O W R E Q U T I G U R E E I G T H S P A T H
EXPLORE

A training session plan, also known as a learning plan, is a detailed explanation of the activities and resources you'll
use to lead a group of people toward a common goal.
It specifies the subject matter you'll cover, the length of each part, the methods of instruction for each topic covered, and
the checks you'll use to ensure that everyone has learned what you wanted them to learn.

There's no getting around the fact that the Kettlebell Half Get-up is difficult. It's a seven-movement sequence that takes
you from lying on your side to kneeling to standing tall, all while holding a kettlebell above your head. It appears to have
originated in the Turkish military, but it's now become a symbol of a specific type of enlightened gym rat. (It's spectacular,
but in a subtle way—difficult it's to move that much weight with barbell-bending deadlifts.)

Instructions:

1. Lie face up on the floor with your legs straight and the kettlebell held straight above your shoulder in your right
hand.
2. Bend your left knee, lay your foot on the floor, and lean on your left arm for support.
3. Sit up until your back is straight and your weight is precisely in line with your shoulder.
4. To get back to where you started, reverse the movement.
5. That's the first time you've done it. Do five reps on one side, then the other.

Front squats
One of the most fundamental kettlebell exercises is the front squat. The kettlebell front squat is an excellent alternative
for burning fat, building muscle, maintaining good joint health, and improving cardio. The front squat with kettlebells is a
full-body workout that can be done with one or two kettlebells.

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The hips, legs, buttocks, and core muscles experience the most muscle activation, but the exercise is felt throughout the
body.

Here are the main benefits of the kettlebell front squat:

 Activates the often lazy buttock muscles

 Increases hormonal responses through the body for better growth
 Unlike the back squat, this exercise improves core strength and stability.
 Improves joint health by delivering nutrients on a regular basis
 Boosts metabolism for fat burning 24 hours a day, 7 days a week.
 Cardio workout that doesn't require you to move your feet

The squat is an important human movement pattern that is employed in everyday life, such as getting in and out of a car
or sitting and standing in a chair. The ability to squat well will be accentuated in your daily life, making everyday tasks easier
and pain-free.

Instructions:

1. Start by standing shoulder-width apart with your feet shoulder-width apart and the kettlebell in both hands.
2. The kettlebell should be held at shoulder height.
3. Begin by sitting back in your chair, bending your knees, and pushing them out to the sides a little, all while keeping your core
firm, your head looking forward at eye level, and your chest high.
4. Your heels should remain in contact with the ground, and your weight should be evenly distributed across your mid-foot.
5. Continue to descend until your hips are parallel to your knees and your thighs are parallel to each other (or as close to this
as your mobility will allow).
6. When you reach the bottom of the squat, quickly reverse the motion until you reach the starting position. Squat as much as
you can.

The Kettlebell Windmill is a highly effective kettlebell action that develops the core muscles and improves total joint
mobility. Windmills with a kettlebell are a more advanced movement. The windmill exercise can be done with the bottom
hand, top hand, or both hands weighted. If you don't have a kettlebell, you can do the dumbbell windmill. You can also
maintain a tiny bend in the front leg.

The kettlebell swing is a basic ballistic workout that strengthens the posterior chain and is similar to broad jumping. It
requires swinging the bell from between the knees to anywhere between eye level and fully overhead, and it can be done
with one or two hands.

Instructions:

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• Place your feet shoulder-width apart, with your toes pointing slightly outward.

• Maintain a slight bend in your knees.

• Hold the kettlebell between your legs with both hands.

• Swing the kettlebell backward, legs first.

• Swing the kettlebell forward until its level with your chin.

The around-the-body pass necessitates the use of a single kettlebell. This excellent waist workout is simple to master.
Because of its simplicity, it's an excellent warm-up exercise before moving on to more difficult kettlebell exercises.

Instructions:

1. Stand with your feet shoulder-width apart, your knees slightly bent, and one hand on the kettlebell's top handle.

2. Swing the kettlebell across your torso, grabbing it with the opposing hand.

3. Swing it behind your back without halting, while simultaneously reaching your opposing arm behind you. Grasp the 'bell
and return it to your front. This is the first time you've done it.

4. For 10 to 20 repetitions, continue rotating the weight around your waist.

On completion, perform the same number of reps in the opposite direction. Try to make the circles as smooth as possible
and, as you become more proficient, a little faster.

The kettlebell row is a great way to strengthen your back and core muscles. Horizontal pulling exercises are necessary to
counteract the excessive use of pushing motions in workouts. The trapezius, rhomboids, and lats are all activated during a
bent-over kettlebell row. During the row, you will also work your core and biceps.
Note: if you suffer from lower back problems then you need to be very careful when performing the kettlebell row because
excellent core stabilization is required.

Instructions:

1. In each hand, a kettlebell is held.

2. The knees are slightly bowed, and the hips are hinged.

3. By bending forward to the point where your body is practically parallel to the ground,

4. Make sure your spine is in a comfortable position.

5. Squeeze your shoulder blades at the top of each movement as you row the bells into your chest, one at a time.

6. Return to the starting position and repeat the exercise. This is a common misunderstanding.

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The Kettlebell Deadlift is a whole-body strength activity performed with a single handle and a ball-shaped weight. The goal
of this deadlift exercise is to strengthen your glutes and hamstrings.

https://classpass.com/movements/kettlebell-deadlift#:~:text=The%20Kettlebell%20Deadlift%20is%20a,in%20your%20glutes%20and%20hamstrings.

Instructions:

1. Start by standing with your feet hip-width apart and your weight in your heels. Place the kettlebell on the floor a
few inches in front of you.
2. As you bend to hold the kettlebell with both hands, hinge at your hips and press into your heels. Maintain a calm
performance.
3. As you rise, press your weight into your heels and drive your hips forward to lift the kettlebell.

The kettlebell figure eight is an exercise that consists of two circles rather than one. This exercise has numerous
advantages, including the fact that it involves a dynamic hip hinge swing motion, which is the foundation of many kettlebell
movements. Figure eights help you strengthen your legs, glutes, and lower back, as well as your core. They also develop
your grip strength and coordination, as well as mobilize your shoulders and arms.

Instructions:

1. Hold your kettlebell in one hand and stand with your feet wider than shoulder-width apart.

2. Bend your knees slightly and hinge forward from your hips while keeping your back slightly arched.

3. Swing the weight between your knees while simultaneously reaching back to grasp it with your free hand.

4. Swing it out and around your leg and back to the center.

5. As the kettle passes between your legs for the second time, reach back and grab it with your opposite hand, taking
the weight behind your other leg.

6. Continue this figure-eight movement until you have completed 10 to 20 repetitions.

7. Do not allow your lower back to become rounded, as this may lead to injury.

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Here's an example of a body-strengthening workout:

• We use the following formula to convert kilograms (kg) to pounds (lbs.):1 kg equals 2.2 lb.

•We multiply by 2.2 to translate kilograms to pounds.

Workout for Increasing Body Strength

Exercise Intensity Repetitions Tempo Sets Volume

(Weight)
Kettlebell Half 11 Ibs 10 2/1/1 3 330Ibs
Get Up
Kettlebell Front 14Ibs 10 2/1/1 3 420Ibs
Squat
Kettlebell 6.61387Ibs 10 2/1/1 3 6.61387Ibs
Windmill
Kettlebell Swings 25Ibs 10 2/1/1 3 750Ibs
Kettlebell Around 11.0231Ibs 10 explosives 3 330.693Ibs
the body pass
Kettlebell Bent 23Ibs 10 2/1/1 3 690Ibs
Over Row
Kettlebell 23Ibs 10 2/1/1 3 690Ibs
deadlift
Kettlebell Figure8 11Ibs 10 explosives 3 330Ibs
Total Session 3,547.30687Ibs
Volume
Intensity - the weight utilized is equal to the student's 10 rep maximum for that lift.

Training Frequency for One Week Intensity Program Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Hard Training: Cardiovascular Hard Training: Cardiovascular Hard Cardiovascular R

Warm-up Training: Warm-up Training: Training: Training: E

Jogging Warm-up Jogging Warm-up Warm-up Warm-up S

Circuit Jogging Circuit Jogging Jogging Jogging T

Half get up Twisting Around the body Twisting exercise Circuit Twisting D

Front squat exercise pass Circuit Windmill exercise A

Cooldown Circuit Bent over row Cooldown Swings Circuit Y

Cooldown Deadlift Figure 8 Cooldown

Cooldown Cooldown

Each day after a heavy day in the program is either rest or an active recovery day, ensuring that the nervous system can
recover from tiredness and that muscles have enough time to re-synthesize protein and replace glycogen.

When training intensity is low, such as in endurance training, the number of repetitions and sets can be increased, and the
rest period between workouts can be reduced. Endurance training takes advantage of long-term mitochondrial energy
pathways, which require less time to refill and refuel between submaximal exercises. When the exercise program includes
a lower volume or lower-intensity activity, less time is necessary for adaptation and recovery between sessions. Each
student's fitness level and goals will be determined.

Resistance Training Frequency Determined by Previous Training

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 Status of Training Training Guidelines for Intensity of Training
Experience Frequency
(weekly sessions)
Beginner ≤ 2 months 2–3 Low
Intermediate 2 - 6 months 3–4 Medium
Advanced ≥ 12 months 4–7 High
Reference: NSCA Essentials of Strength Training and Conditioning (3rd ed.) 2008.

LEARNING CHECK:

1. Things I learned today :______________________________________________________________

2. Things I found interesting :___________________________________________________________

Supplementary Material/s:
 Oyco,V.O.(2007).Physical Fitness for College Freshmen.Rex Publishing House
 Eleanor Noss Whitney and Sharon Rady Rolfes (2019). Understanding Nutrition. West Publishing
Company 6 Edition.

KNOWLEDGE-BUILDING
Assessment Task 1 Multiple choice
Instructions: Read and understand the statement carefully. Circle the letter of your choice.
Basis for Rating: 1 points each Your Rating/Total Points 10

1. It is an ideal exercise to use as a warm-up before moving on to more demanding kettlebell exercises.
a. Figure-eight
b. Bent over row
c. Around the body pass
d. Kettlebell swing
2. It involves moving the bell in a pendulum motion from between the knees to anywhere between eye level
and fully overhead and can be performed either two-handed or using one hand.
a. Figure-eight
b. Bent over row
c. Around the body pass
d. Kettlebell swing
3. This kettlebell exercise strengthens your legs, glutes, and lower back as well as your core, develops grip
strength and coordination, and mobilizes your shoulders and arms.
a. Figure- eight
b. Bent over row
c. Around the body pass
d. Kettlebell swing
4. One of the most important kettlebells exercises is to develop the back and core muscles.
ASSESS

a. Figure-eight
b. Bent over row
c. Around the body pass
d. Kettlebell swing

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 5. It is a total-body strength movement that uses a ball-shaped weight with a single handle. This kettlebell
move is designed to build strength in your glutes and hamstrings.
a. Figure – eight
b. Deadlift
c. Windmill
d. Half get up
6. It is a vital human movement pattern that is used in daily life, whether getting in and out of your car or
sitting and standing from a chair.
a. Front squat
b. Deadlift
c. Windmill
d. Half get up
7. These exercises are important to balance out all the pushing movements that are often overused in
workouts.
a. Front squat
b. Horizontal pulling
c. Windmill
d. Half get up
8. This exercise can be performed in a number of ways: loaded in the bottom hand, loaded in the top hand, or
loaded in both hands.
a. Front squat
b. Horizontal pulling
c. Windmill
d. Half get up
9. It is a detailed explanation of the activities and resources you'll use to lead a group of people toward a
common goal.
a. Training session plan
b. Circuit
c. Twisting
d. Calendar activities
10. It's a sequence of seven motions (more or less) that take you from lying on your side to kneeling to
standing tall—all with a kettlebell held over your head.
a. Front squat
b. Horizontal pulling
c. Windmill
d. Half get up

CRITICAL THINKING
Assessment Task 2 Table completion
1. Design your own kettlebell training program.
2. Then, complete all of the tables in accordance with your intended training
program plan or body goals.
Instructions: 3. Then weigh your improvised equipment in kilos and convert them into pounds.
4. Then write your number of repetitions per exercise and the number of sets.
5. In order to get your volume to follow this formula: Volume = Intensity x
Repetitions x Sets
1. Be honest to your answer
2. Do not copy your design training program to your classmates
3. Make it sure that your design training program plan appropriate to your
Help Guide
body target goals.
4. Then, fill in the table. Write the accurate intensity and sets honestly.

Basis for Rating: Your Rating/Total Points 100

Workout for Increasing Body Strength

Exercise Intensity Repetition Tempo Sets volume

(weight)

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 ‘Intensity – the amount of weight used equals the student’s 10 repetition max for that lift.

Training Frequency for One Week Intensity Program Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Resistance Training Frequency Determined by Previous Training

Status of training Training experience Guidelines for Intensity of Training
Frequency

(weekly sessions)

Volume and Frequency Monitoring

CREATING
Assessment Task 3 Video Presentation
1. Design your own training program plan with the use of improvised
kettlebell equipment.
2. Make your own improvised kettlebell equipment and weigh it according to
your suitable weight.
3. Then execute your exercise presentation with correct gripping and
positioning of the body.
Instructions:
4. Choose at least four to five kettlebell exercises intended for your body
type.
5. Then make your presentation no less than 2 minutes and no more than 3
minutes.
6. Your critical thinking tasks must be presented in a video presentation.

Help Guide: 1. If you suffer from lower back problems, then you need to be very careful
when performing the kettlebell row because excellent core stabilization is
required.
2. If you feel aches and muscle pain, stop the presentation.
3. If you have scoliosis, osteoporosis, or any other health problem, please
consult your doctor to avoid injuries.
4. See to it that your presentation is appropriate to your body goals.

Basis for Rating: Rubrics Total: 100

Create a video exercise presentation with the kettlebell equipment.

REFERENCES AND SUGGESTED READINGS

Oyco, V.O. (2007). Physical Fitness for College Freshmen. Rex Publishing House
Aparato, C. Talaroc Babante, Z., Fernando-Callo, L.,Dajime, P. (2017) Physical Education and Health Volume II, Rex
Book store Publishing, Manila, Phils.
Pumzalan, M., (2019), Physical Fitness2- Fitness Exercise A College Textbooks, Mindshapers Co., Inc., Manila, Phillipines
THIS MATERIAL IS FOR EDUCATIONAL USE ONLY AND NOT FOR SALE. Page 9 of 10
 Half get up - Google Search. (n.d.). Www.google.com.
https://www.google.com/search?q=half+get+up&tbm=isch&ved=2ahUKEwiX9Oj99Kj2AhUZAaYKHa9vDFAQ2-
cCegQIABAA&oq=half+get+up&gs_lcp=CgNpbWcQARgAM
Kettlebell front squat - Google Search. (n.d.). Www.google.com. Retrieved March 3, 2022, from
https://www.google.com/search?q=kettlebell+front+squat&tbm=isch&ved=2ahUKEwjZzK7T8qj2AhWlzIsBHROxCj8Q2-
cCegQIABAA&oq=kettlebell+front+squat&gs_lcp=C
Master the Kettlebell Windmill Exercise with 4 Logical Progressions. (2020, September 9). Kettlebell Workouts by
Greg Brookes. https://kettlebellsworkouts.com/teaching-points-for-the-kettlebell-windmill/
Kettlebell swings - Google Search. (n.d.). Www.google.com. Retrieved March 3, 2022, from
https://www.google.com/search?q=kettlebell+swings&tbm=isch&ved=2ahUKEwjdiLCa9aj2AhXREKYKHWzNDSgQ2-
cCegQIABAA&oq=kettlebell+swing&gs_lcp

COURSE MATERIAL ENGAGEMENT CHECKLIST

Your feedback matters to us. The following are statements about the course material. Please indicate the point to which
each statement characterizes your assessment on module by checking the appropriate box.
YES NO
 The module is easy to understand.
 The given instructions are clear.
 The given tasks are doable.
 The given information is complete.
 The teacher seeks ongoing feedback.

What is your personal thought on the module? __________________________________________________________

_________________________________________________________________________________________________

ACADEMIC HONESTY STATEMENT

I confirm that I have read and fully understood the policies of Talisay City College with regards to Academic Dishonesty,
and that I am fully aware of its possible legal and disciplinary consequences.
Student’s Signature Over Checked
Printed Name by
E-mail
E-mail Address
Address
Date
Date Submitted
Received

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