Fitness Exercise: University of Southeastern Philippines

University of Southeastern Philippines
College of Teacher Education and Technology

General Education Department
PE 122
Fitness Exercise
1st Edition Course Pack SY 2020-2021
Jay J. Acerbo Raymond B. Juliano

Mark Llanto Janice S. Juaban
Maria Elena Barradas Gementiza
COURSE PACK FOR PE 122: FITNESS EXERCISE
COURSE SYLLABUS IN PE 122 – FITNESS EXERCISE
Mrs. Maria Elena Barradas Gementiza

Ms. Janice S. Juaban
Mr. Mark Llanto
Jay Acerbo
Raymond Juliano
2|Page
Welcome Message
Hello Students!
Welcome to the virtual and modular world! Last year’she past few months of the
pandemic has change everybody’s perspective towards fitness. The sudden
closure of the fitness gym in the country has pushed some to perform physical
activity at their home. The countless workout mobile phone apps has helped and
guide some to their daily movement. But let’s face it, not all students have access
to these apps and most of you has limited mobile data access. This course pack
for Fitness Exercise will introduce and guide you through the different exercises
that can be done at home and on your own.
Faculty Information:
Faculty Information:
Mrs. Maria Elena Baradas- Gementiza M.M

Mr. Mark Llanto - Instructor
Ms. Janice Juaban - Instructor
Getting help
For academic concerns (Dr. Benjie Q Badon - Contact details)

For administrative concerns (Dr. Reynaldo M. Nogodula - Contact details)
For UVE concerns (KMD - Contact details)
For health and wellness concerns (UAGC, HSD and OSAS - Contact details)
3|Page
TABLE OF CONTENTS
CONTENTS PAGE
Cover page ………………………………… 1
Welcome Message ………………………………… 2
Table of Contents ………………………………… 3
USeP Vision, Mission and Goals ………………….. 4
USeP Graduate Attributes ………………………… 5
USeP Core Values ……………………………….... 5
Course Overview ………………………………… 6
Course Assessment ……………………………….. 7
Course Map ………………………………… 13
Module 1 Overview ………………………………… 14
The Lessons ………………………………… 14-18
Module 2 Overview ……………………………….. 22
Lessons in Module 2………………………………. 22-39
References …………………………….. 40
4|Page
UNIVERSITY OF SOUTHEASTERN PHILIPPINES
VISION
Premier Research University in the ASEAN.
MISSION
USeP shall produce world-class graduates and relevant research and extension
through quality education and sustainable resource management.
GOALS
At the end of the plan period, the University of Southeastern Philippines (USeP)
aims to achieve five comprehensive and primary goals:
1. Recognized ASEAN Research University

2. ASEAN Competitive Graduates and Professionals
3. Vibrant Research Community
4. Proactive Research-based Economic Empowering
Extension Services
5. Capacity for Innovative Resource Generation
5|Page
INSTITUTIONAL GRADUATE ATTRIBUTES
LEADERSHIP SKILLS
Creates and inspires positive changes in the organization; exercises

responsibility with integrity and accountability in the practice of one’s profession
or vocation.
CRITICAL AND ANALYTICAL THINKING SKILLS
Demonstrates creativity, innovativeness, and intellectual curiosity in optimizing

available resources to develop new knowledge, methods, processes, systems,
and value-added technologies.
SERVICE ORIENTED
Demonstrates concern for others, practices professional ethics, honesty, and

exemplifies socio-cultural, environmental concern, and sustainability.
LIFELONG LEARNING
Demonstrates enthusiasm and passion for continuous personal and professional

development.
PROFESSIONAL COMPETENCE
Demonstrates proficiency and flexibility in the area of specialization and in

conveying information in accordance with global standards.
CORE VALUES OF THE UNIVERSITY
UNITY
STEWARDSHIP
EXCELLENCE
PROFESSIONALISM
6|Page
THE COURSE OVERVIEW
(NOTE: all the necessary information below can be found in the syllabus. Just
copy them and paste it here!)
COURSE TITLE : PE 112

CREDIT :2
SEMESTER : 2nd Semester A.Y. 2021-2022
TIME FRAME : 2 hours
COURSE DESCRIPTION : Fitness Exercise
COURSE OUTCOMES :
Course Outcomes Graduate Outcomes Aligned to
CO1 Identify and describe the key of PE 2,

the overview and its nature, exercise GO1, GO4
and body mechanics.
CO2 Perform, evaluate and analyze the
GO1, GO2
result of physical fitness test.
CO3 Applies knowledge of concepts,
principles, strategies and tactics related GO2
to movement and performance.
CO4 Design exercise plan that suits to
GO2
individual/group interest.
CO5 Demonstrates competency in motor
skills and movement patterns needed to GO2
perform a variety of physical activities.
CO6 Participate in moderate to vigorous
physical activities in accordance with GO2
national and global recommendation for
optimal health for the self and others.
CO7 Recognize the value of physical activity
for health, enjoyment, challenge, self- GO4
expression and/or social interaction.
CO8 Engage in moderate to high level GO2
physical activity and exercise.
CO9 Identify and describe the key of PE 2,
the overview and its nature, exercise GO2, GO4
and body mechanics.
7|Page
COURSE ASSESSMENT
Learning Evidence and Measurement Rubrics
Course
Learning Evidence Description and other Details Outcomes it
represents
LE 1 DIY Fitness Implements This task requires you to improvise fitness equipment CO3, CO4,
intended for your specified workout. CO5,
LE 2 Physical Fitness Plan This task requires you to design and perform a fitness CO2, CO3,
plan anchored on the components of the physical fitness. CO4, CO5,
Students will look into his/her three lowest score based CO6, CO7,
on post-test result. CO8
LE 3 Practical Performance This task requires you to compute your target heart rate
before and after exercise and apply FITT Principle in a
form of Ten (10) minutes duration individual aerobics
fitness routine with DIY apparatus. The performance CO2, CO5,
should composed of: CO6, CO7,
2 mins. – Warm-up CO8
6 mins. – Workout/Conditioning Exercise
2 mins. – Cooldown
TOTAL 10 mins.
Rubric for LE 1: DIY Fitness Implements
CATEGORY Expert Competent Novice Needs improvement

(5 PTS) (4 PTS) (3 PTS) (2 PTS)
Craftsmanship Implements are exactly Implements’ made Implements’ made Implements’ made needs more
measured; almost reach the does not reach the enhancement for further use;
Durable and user-friendly. required measurement; required measurement;
Durable and easy to not durable and
use. applicable only for 1
person.
Creativity Design is unique, and Design is expressive; Design lacks Lacks many design elements
displays elements that are has some unique individually. Has few or interest. Has minimal
totally their own. Evidence features. Has details or is not additional features or copies
of detail, pattern or unique “branched out” to some appropriate for the form the ideas of others. Not much
applications. degree being expressed. attempt to show individually.
Evidence of copying
ideas
Production/Effort Uses class time to the Uses class time for Has difficulty on the Hardly evidences caring about
maximum. Always on work but is sometimes project much of the quality of the work. No
task. Time and effort are distracted by others. time. Easily distracted additional effort is noted than
evident the execution of Work falls short by others. to complete it.
the piece. excellence.
TOTAL /15
𝑟𝑎𝑤 𝑠𝑐𝑜𝑟𝑒
Equivalent Score =𝑡𝑜𝑡𝑎𝑙 𝑛𝑢𝑚𝑏𝑒𝑟 𝑜𝑓 𝑖𝑡𝑒𝑚𝑠 x 50 + 50
= 15
x 50 + 50
= 15 x 50 + 50
8|Page
Learning Evidence/Output to Assess: LE2: Fitness Plan
Fitness Plan Page 10 8 6 4 2

Fitness Contract The answers Some answers The answers are
Sheet/Developing are relative are relative and non-relative and Page is
Missing
Personal Fitness and show the show the show that the incomplete and
from plan
Plan students students have students do not missing
understanding a somewhat have an signature on
of the understanding understanding of the bottom.
assignment. of the the assignment.
Student assignment. Student
signature Student signature is
included. signature excluded.
included.
Setting Goals Complete, Complete, Incomplete, Incomplete, Missing
Page filled out looks rushed, some items not filled from plan
honestly, and doesn’t overlooked, out.
answers are elaborate on not filled out
thorough, not questions, thoroughly.
one word many one
answers, word answers
complete or incomplete
sentences. sentences.
Well written Goals written,
goals but not well.
Proposed Proposal is The calendar is Missing from
Calendar Proposal close to Proposal is not in poorly written, plan
exactly matching the alliance with the not in
matches the activities and goal setting accordance with
activities listed is almost in sheet, and FIT and the
in the plan. accordance seems to be lost overall goals,
Lists F.I.T., with what the between what is no warm- up,
warm-up cool- student chose intended for the cool-down,
down, and total for FIT, goals and what intensity or
time for each warm-up and is written. No time.
activity day. No cooldown, sign of warm-up,
arrows or "see intensity and cooldown,
other workout" time. Some intensity, time
is on calendar.
days are left
included.
blank on
calendar or
are missing a
required
component.
Week Activity The log was The log was The log was Missing
Log/Fitness Plan completed 7 The log was sporadic, only incomplete, from plan
Reflection days. The completed for accounting for only accounted
reflection was 5-6 days. The 3-4 days. The for 1-2 days.
completely reflection was reflection is The reflection
filled out. somewhat incomplete. is not
Answers are complete. Some Answers are complete.
well thought answers are not filled out
out and thought out and completely and
responses reflect the do not pertain
reflect the results of the to the results of
results of the log. the log.
log.
TOTAL /40
= 40
x 50 + 50
= 40 x 50 + 50
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Learning Evidence/Output to Assess: LE3: Practical Performance

Aerobics Presentation
Excellent Good Fair Poor Below poor
SCORE
10 pts 8 pts 6 pts 4 pts 2 pts
Appropriate program Excellent Good Fair Poor Below poor
component
Choreography Choreography Choreography Choreography Choreography
raises heart needs to intense involves large not intense
rate to increase enough to muscle groups enough to
appropriate intensity elevate heart but not intense elevate heart
level for enough to rate but does enough to raise rate and does
component elevate heart not involve heart rate to not use large
rate higher large muscle appropriate level muscle
groups groups in
movements
Choreography Excellent Good Fair Poor Below poor
Choreography Choreography Choreography Choreography Choreography

suitable for suitable but lacks smooth not suitable for not suitable
component transitions are transitions the component and
and hard to follow from one being taught transitions are
transitions are movement to (too easy/too not planned.
planned and the next. hard)
easy to follow
Preparedness Excellent Good Fair Poor Below poor
Student has Student has Student has Student has to Student did
rehearse rehearse not rehearsed use notes and not plan a
routine and routine some, routine and has not routine and
presents but needed does not move rehearse their did not make
routine more and has smoothly from routine any notes and
without to pause to one movement obviously did
pauses or remember to the next not rehearse
referring to moves
notes
Music Excellent Good Fair Poor Below poor
Student's Music BPM of music Choreography Student did

music is inappropriate chosen either does not match not prepare
appropriate for use in too slow or too with music any music to
BPM for presentation fast for chosen for use with
component (content not component presentation. presentation.
being suitable). chosen for
presented. presentation .
TOTAL /40
= 40
x 50 + 50
= 40 x 50 + 50
10 | P a g e
AA1. Assessment Activity/Output to Assess: Video Oral Presentation
= 40
x 50 + 50
= 40 x 50 + 50
AA2. Assessment Activity/ Output to Assess: Portfolio

Area to Assess Beyond Expected Satisfactory Acceptable Unacceptable
Expectation 9 pts. 8 pts. 7 pts. 6 pts.
10pts.
Has 90-100% of the Has 75-89% of Has 60-74% of the Has less than 59% Has less than 40% of the
Contents of the
needed content the needed needed content of the needed needed content
Compilation content content
Entries are of best Entries are of Entries are of Some entries are Few entries are of
quality, well selected better quality; acceptable quality; of acceptable acceptable quality, not
Quality of Entries and very substantial many are well some are well quality, limited well selected, and very
selected and selected and selection and minimal substance
substantial substantial substantial
Creative, neat and has Creative, neat Creative, neat and Minimal creativity, No creativity, in disarray,
Presentation of
a very strong and has strong an average neat with minimal no impact/appeal
Entries impact/appeal impact/appeal impact/appeal impact/appeal
Submitted ahead of Submitted on Submitted 10 days Submitted from 11- Submitted 31 or more
Promptness in
schedule. schedule. after schedule. 30 days after days after schedule.
Submission schedule.
TOTAL /40
= 40
x 50 + 50
= 40 x 50 + 50
=
11 | P a g e
OTHER REQUIREMENTS AND ASSESSMENT ACTIVITIES (AA)

Aside from the final output the student will be assessed at other times during the term by the
following:
Grading System
Assessment Grade Source (Score or Rubric Percentage of Final

Item Grade) Grade
AA1 Rubric Grade 10%
AA2 Rubric Grade 15%
LE1 Rubric Grade 20%
TOTAL 100%
Passing Grade 75% (3.0)

Passing Grade conditions: The learner must comply the necessary requirements
Note: Passing Grade and computation of Grade could be numeric (0-100) or decimal (1.0, 1.25,
1.50, etc.). The choice is with the teacher handling the course. If the course will be working of
combination of numeric or decimal grades then an equivalence table should be provided in the
syllabus. There are courses who has a passing grade condition, examples include (a) no grade of
0.0 in any assessment (b) a minimum of a grade of 2.5 is needed to pass (c) no project – automatic
fail in the course.
12 | P a g e
The Course Map
FITNESS EXERCISE
MODULE 3
MODULE 1 MODULE 2
RESISTANCE
CARDIO TRAINING CORE TRAINING
TRAINING
Lesson 1: Introduction
to Upper Body
Lesson 1 : Cardio Exercises Lesson 1: Advance Core Exercises
Lesson 2: HIIT Training Exercises Lesson 2: Introduction
Lesson 3: Plyometrics Lesson 2: Different Core to Lower Body
Exercises Stability Exercises Exercises
Lesson 3: Whole Body
Workout
Outcome: Learners will demonstrate their understanding on Cardio, Core and

Resistance Training.
13 | P a g e
Module 1
Cardio Training
Module Overview:
Module 1 will introduce the different cardiovascular exercises. We will discuss on

its importance, benefits and different level of intensity according to the individual’s
fitness level. Focus will be given on the proper execution of each exercise.
In this module, the students will be able to:
- Assess one’s fitness level

- Perform each exercise with proper executions.
- Practice safety awareness.
- Understand the different level of exercise intensity.
This module put together main topics such as:
- Cardio Exercises
- High Intensity Interval Training
- Plyometric Exercises
14 | P a g e
Lesson 1
(Cardiovascular Fitness, what is it?)
Module Title CARDIO TRAINING

Lesson Title Cardio Exercises
Learning
Outcomes • Familiarize different aerobic exercises or simply
known as Cardio.
• Observe proper execution and safety measures.
Introduction
Aerobic Exercise is any type of Cardiovascular Conditioning
which includes, brisk walking, swimming, running or cycling.
It is familiarly known as Cardio. The term Aerobic means
with oxygen of which your breathing and heart rate
increases during aerobic exercises. Aerobic exercises
keeps our heart, lungs, circulatory system healthy.
Let’s get
Started! Try doing a jog in place for 30 seconds. Jump for 1 minute
and squat hold for 30 seconds.
(Activity)
Let’s get 1. How did that activity make you feel?
Moving! 2. Rate your energy level from 1-10 after performing
the activity.
(Analysis)
Let’s Explore! The following are just some of the many benefits of
Cardiovascular Exercises.
(Abstraction)
1. Improves cardiovascular health.
2. Strengthen immune system
3. Regulates weight
4. Improves brain power.
Let’s Do It!
An active dynamic warm up should be done before
(Application) performing the following exercises below.
Warm up drills:
1. Arm Circles
2. Hip Rotation
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3. Knee Rotation
4. Ankle Rotation
5. Bodyweight squats
6. High Knees
7. Jumping Jacks
BURPEES
1. Stand with your feet shoulder-width apart.
2. Bend at your hips into a squat position.Place your
hands on the floor in front of you.
3. Kick your feet back, so you will be in a plank
position.
4. Drop all the way down to the floor.
5. Press up and jump your feet forward.
6. Jump straight up to finish the movement.
Jump Rope
1. Choose the right rope. Pick up and step over the

rope.
2. Use both hands and wrist to swing the rope over
your head.
16 | P a g e
Jog in place
Running
Brisk Walking
Jumping Jacks
1. Jump and extend arms overhead.

2. Extend both legs and jump into starting position.
3. Repeat.
Dancing
Swimming
Key Take Away There are different cardiovascular exercises that can be
done at home or in the gym. When you are already familiar
(Closure)
with the proper execution, make sure to increase effort,
intensity, and duration while practicing safety measures in
order to prevent injuries. A consistent approach to daily
exercise gives us energy to tackle our daily task, not to
17 | P a g e
mention the benefits of living a healthy lifestyle and a

mindful and healthy daily approach to a routine will keep
our energy levels high. You should aim for a 30 minutes
workout session 5 times a week to reap the benefits. If you
are new to the activity, make sure to start slow and work
your way up to increase your fitness level. Short movement
is way better than no movement at all.
Lesson 2
HIIT, What is it?
Module Title Cardio Training

Lesson Title High Intensity Interval Training (HIIT)
Learning
Outcomes • Familiarize different High Intensity Interval Training or
simply known as HIIT.
• Observe proper execution and safety measures.
Introduction
High Intensity Interval Training or familiarly known as HIIT in
the fitness world, is a form of cardio exercise performed in
short period of time with intense burst of exercise done to
maximize athletic performance under which causes muscles
to be deprived of oxygen.
HIIT is the best way to build strength, muscle endurance and
even losing weight.
Let’s get Perform each exercise for 30 seconds, followed by a 30

Started! seconds rest for a total of 4 rounds.
(Activity) Circuit No. 1

(Heart and Lungs)
Cardio HIIT Training

➢ Butt Kicks
➢ Burpees
➢ Mountain Climbers
➢ Jumping Lunges
➢ Alternating Side Lunges
➢ Jumping Lunges
➢ Forearm Plank
18 | P a g e
Let’s get 1. Do I need specific exercise machines to do HIIT?

Moving!
2. Is HIT the same as intense cardio?
(Analysis)
Let’s Explore! 1) Why HIIT is good for you?

Some benefits of HIIT are as follows:
(Abstraction)
HIIT can help burn more fat
As it is an intense form of cardio exercise, it is an effective
way to lose fat. The intensity of the exercise leads to an
increased rate of fat oxidation as well as excess post-exercise
oxygen consumption, thus, it happens during an oxygen
deprived state resulting for an adipose tissue or the fat cells to
be broken down and used as fuel as your body’s source of
energy.
HIIT controls your appetite

The intensity of HIIT exercises causes a reduction in the
amount of ghrelin an appetite- regulating hormone- which
ultimately decreases your appetite.
HIIT is the most effective form of cardio exercise.

If you are pressed for time and only have a 10- 20 minutes to
spare, HIIT is the best workout to engage on. It burns more
calories as
Let’s Do It! Take a 5-10 minute warm up/ active dynamic stretching
before starting these workouts
(Application)
Circuit:
Perform each exercise for 30 seconds, followed by a 30
seconds rest for a total of 4 rounds.
1. Burpees
2. Jump squats
3. Jumping Jacks
4. Butt kicks
19 | P a g e
5. High knees
EVERY MINUTE ON A MINUTE (EMOM)

Perform the recommended number of repetitions shown in
parentheses for each exercises in a minute, the remaining
time before the minute is up will be your rest time. Take a 3-5
minute break and begin another round.
Minute 1: Push-ups (12)

Minute 2: Burpees (10)
Minute 3: Plank with shoulder taps (20 alternating
sides)
Minute 4: Jumping Jacks (30)
Minute 5: Air squats (40)
PYRAMID
21-15-9
Perform each exercises for 21 repetitions each during first
round, followed by 15 repetitions each during the second
round and 9 repetitions each in the last round.
1. Burpees
2. Jump squats
3. Air squats or Body weight squats
AS MANY ROUNDS AS POSSIBLE (AMRAP)

Set your timer for 10 minutes and complete as many rounds
as possible.
10 Push-ups
10 Burpees
10 Plank Jacks
20 Jumping Jacks
25 High knees
20 Leg raises
Key Take High Intensity Interval Training or HIIT when done properly
Away
can effectively help achieved athletic performance, and weight
(Closure) loss as part of the benefits. Keeping track to the program, and
proper executions are vital. Engaging in HIIT 2-3 times a
week can help you achieve your fitness goals, making sure to
have a 24 hours rest in between HIIT sessions for a complete
whole body recovery.
20 | P a g e

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University of Southeastern Philippines

College of Teacher Education and Technology

Jay J. Acerbo Raymond B. Juliano

COURSE SYLLABUS IN PE 122 – FITNESS EXERCISE

Mrs. Maria Elena Barradas Gementiza

Mrs. Maria Elena Baradas- Gementiza M.M

For academic concerns (Dr. Benjie Q Badon - Contact details)

Cover page ………………………………… 1

Welcome Message ………………………………… 2

Table of Contents ………………………………… 3

USeP Vision, Mission and Goals ………………….. 4

USeP Graduate Attributes ………………………… 5

USeP Core Values ……………………………….... 5

Course Overview ………………………………… 6

Course Assessment ……………………………….. 7

Course Map ………………………………… 13

Module 1 Overview ………………………………… 14

The Lessons ………………………………… 14-18

Module 2 Overview ……………………………….. 22

Lessons in Module 2………………………………. 22-39

UNIVERSITY OF SOUTHEASTERN PHILIPPINES

Premier Research University in the ASEAN.

1. Recognized ASEAN Research University

INSTITUTIONAL GRADUATE ATTRIBUTES

Creates and inspires positive changes in the organization; exercises

CRITICAL AND ANALYTICAL THINKING SKILLS

Demonstrates creativity, innovativeness, and intellectual curiosity in optimizing

Demonstrates concern for others, practices professional ethics, honesty, and

Demonstrates enthusiasm and passion for continuous personal and professional

Demonstrates proficiency and flexibility in the area of specialization and in

CORE VALUES OF THE UNIVERSITY

THE COURSE OVERVIEW

COURSE TITLE : PE 112

Course Outcomes Graduate Outcomes Aligned to

CO1 Identify and describe the key of PE 2,

Learning Evidence and Measurement Rubrics

Rubric for LE 1: DIY Fitness Implements

CATEGORY Expert Competent Novice Needs improvement

Learning Evidence/Output to Assess: LE2: Fitness Plan

Fitness Plan Page 10 8 6 4 2

Learning Evidence/Output to Assess: LE3: Practical Performance

Choreography Choreography Choreography Choreography Choreography

Student's Music BPM of music Choreography Student did

AA1. Assessment Activity/Output to Assess: Video Oral Presentation

AA2. Assessment Activity/ Output to Assess: Portfolio

OTHER REQUIREMENTS AND ASSESSMENT ACTIVITIES (AA)

Assessment Grade Source (Score or Rubric Percentage of Final

Passing Grade 75% (3.0)

The Course Map

Outcome: Learners will demonstrate their understanding on Cardio, Core and

Module 1 will introduce the different cardiovascular exercises. We will discuss on

In this module, the students will be able to:

- Assess one’s fitness level

This module put together main topics such as:

Module Title CARDIO TRAINING

1. Choose the right rope. Pick up and step over the

1. Jump and extend arms overhead.

mention the benefits of living a healthy lifestyle and a

HIIT, What is it?

Module Title Cardio Training

Let’s get Perform each exercise for 30 seconds, followed by a 30

(Activity) Circuit No. 1