Final - Pathfit-2 I.M.

i
INSTRUCTIONAL MATERIAL: PATHFIT 2 Exercise-Based Fitness Activities

Course Code: PATHFIT2
Course Title: PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS 2
Course Credit: 2 units
Course Description: This course builds on the foundation of motor skills achieved
through core training. It will provide experiences in a variety of exercise programs for the
purpose of maintaining and enhancing cardiorespiratory and musculoskeletal fitness (i.e.,
core stability, muscle strength, endurance, and power). It includes speed and agility
training with a focus on body coordination and balance. In conjunction with fitness and
wellness concepts, exercise and healthy eating principles, learners will be able to enhance
their fitness through goal setting and application of the exercise principles (i.e., frequency,
intensity, time, type, progression, and volume): adapt their movement competencies to
independent physical activity (PA) pursuits and periodically evaluate their PA and eating
patterns to monitor their progress and achievement of personal fitness and dietary goals.
Likewise, Adapted PE is included in this course to ensure the physical fitness of students
with additional needs (SWAN).
Dr. Geraldine Cachola-Minas

Dr. Joana Marie Carina M. Gabunilas
Coach Jane D. Delfinado
Coach Russel Tropa
Coach Michael James L. Sabado
Asst. Professor Sheryll S. Serrano
ii
PUP: The National Polytechnic University
(PUP: Pambansang Politeknikong Unibersidad)
University Vision: The Center envisions itself as a Center of Development providing

continuous professional education and development opportunities, as well as competency
and skills-based trainings for the academe, government and private agencies adept with
globally changing industries.
University Mission: Ensuring inclusive and equitable quality education and promoting
lifelong learning opportunities through a re-engineered polytechnic university by
committing to:
● provide democratized access to educational opportunities for the holistic
development of individuals with global perspective
● offer industry-oriented curricula that produce highly-skilled professionals with
managerial and technical capabilities and a strong sense of public service for nation
building
● embed a culture of research and innovation
● continuously develop faculty and employees with the highest level of
professionalism
● engage public and private institutions and other stakeholders for the attainment of
social development goal establish a strong presence and impact in the international
academic community.
College Goals:
The College of Human Kinetics is committed to:
● produce highly qualified professionals with a strong sense of ethical and moral values,
a passion for lifelong learning, and a commitment to serve fellow-Filipino people
toward social and economic development through quality instruction, relevant
research, and extension programs, thus, achieving national and international quality
standards; and
● provide experiential and engaging learning experiences through Physical Activities
Toward Health and Fitness (PATHFIT) programs that build catalyzing agents in
achieving students’ holistic development.
Description and Objectives of the Program:
1. Active and Healthy Living
a) Participate in moderate to vigorous physical activities (MVPAs) in accordance
with national and global recommendations on physical activities for health.
b) Adapt movement competencies to independent physical activity pursuits that
are health-enhancing and personally rewarding.
iii
c) Monitor progress and evaluate achievement of personal fitness and dietary
goals.
d) Devise, apply and assess a range of strategies(i.e., exercise program design;

goal-setting; period evaluation) to improve one's physical activity
performances and those of others.
2. Advocacy and Action

1. Enhance and advocate for one's personal and others' fitness, safety, and
wellness through physical activity participation and/or leadership.
2. Promote practical and creative interventions that will create community
connections and contribute to the health and wellness of the school community
and its periphery.
iv
PREFACE
This PATHFIT 2 instructional material was developed by the selected faculty of the
College of Human Kinetics reference to aid you in core stability, strength, and mobility
training pattern together with nutrition.
This 2-unit course provides experiences in a variety of exercises that aims to adapt your
movement competencies to independent physical activity (PA) pursuits and periodically
evaluate your PA and eating patterns to monitor your progress and achievement of
personal fitness and dietary goals.
Module 1 dwells on fitness activities, physical fitness testing, and fitness goal setting. For
you to be able to relate to the readiness in participating in the physical activity program,
you must undergo physical fitness testing. This module also aims to guide you in setting
individual fitness goals.
Module 2 discusses resistance training. It includes cardiorespiratory endurance exercises,

and low-impact and high-impact movement with its applications. The goal of cardio
exercise is to keep your heart rate at a level that is at least fifty percent higher than it would
be at rest for an extended period by using your body's larger muscles in movement. The
aim of this module is to identify the health benefits of engaging in resistance training and
design resistance training using body weight, free weights, and weight machines.
Module 3 focused on functional movement exercises. It includes basic movement patter

and core exercises. This module is intended to help you to improve your fitness, enhance
your capacity to perform activities of daily living, and possibly also help in your mental
and psychological health.
Module 4 presents the strength and conditioning exercise. It includes the principle and
types of strength and conditioning and its benefits. The goal of this module is to help you
understand the different types of exercises for a specific strength and conditioning program
and guide you to create a specific sports/fitness strength & conditioning program.
v
Module 5 emphasizes the importance of healthy eating habits aside from exercise
involvement. In this module, you will discourse the relationship between healthy eating
principle and physical activity engagement, value the importance of engaging in daily
physical activity, identify and appreciate accessible healthier options of food and develop
and adapt meal journals to track dietary goals (nutrition) and physical activity tracker to
monitor progress and achievement.
Module Contributors
vi
TABLE OF CONTENTS
Part I.
Overview ii
Course Code ii
Course Title ii
Course Credit ii
Course Description ii
University Vision and Mission iii
College Goals iii
Description and Objectives of the Program iii
Preface v
Course Syllabus ix
Part II.
Module 1: Physical Fitness Testing 1

Activity 1: Training History 13
References 15
Module 2: Resistance Training 16
Lesson 1: Cardio Endurance Exercise 16
Practical Activity 30
Performance Task 1: Components of High and Low impact Movement Routine 35
Matrix
References 36
Lesson 2: Resistance Training 37
Activity 2: Reflective Essay 49
Activity 3: Knowledge check 49
Performance Task 2: Circuit workout 50
References 52
Module 3: Functional Movement Exercises and Core/Flexibility Training 53
Lesson 1: Functional Training and Core/Flexibility Training 54
Lesson 2: Practical Application of Functional Movement Exercises and 66
Core/Flexibility
Performance Task 3: Design Workout Session 76
References 78
vii
Module 4: Strength and Conditioning Exercise 80
Performance Task 4: Conditioning Training 104
Module 5: Eating Healthy Principle and Physical Activity Involvement 107
Activity 5: BMR and TDEE 115
Activity 7: Solidifying Learning 117
Performance Task 6: Meal Journal (Plan, Shop, and Eat) 118
Part III.
Appendices: Module Content Contributors
viii
OBE Course Syllabi:
ix
x
xi
xii
xiii
xiv
xv
MODULE 1. PHYSICAL FITNESS TESTING
Lesson 1: PHYSICAL FITNESS TESTING
LEARNING OUTCOMES
At the end of this chapter, the students are expected to:
1. explain the different components of physical fitness.
2. relate the readiness in participating in a physical fitness activity and programs.
3. recognize the importance of physical fitness.
What is Physical Fitness?

The Encyclopedia of Behavioral Medicine defines physical fitness as the “ability to execute daily
activities with optimal performance, endurance, and strength with the management of disease, fatigue,
and stress and reduced sedentary behavior” (Campbell, De Jesus, & Prapavessis, 2013). An older
definition from Gethchell (1992), refers to “the capability of the blood vessels, lungs, and muscles to
perform at optimal efficiency”. While the President’s Council on Physical Fitness and Sports (1971)
defines physical fitness as the “ability to carry out daily tasks with vigor and alertness without undue
fatigue and ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies”. Whatever
the definition people would like to use, there two main concepts that describe physical fitness – ability
to do work ( daily activity) and efficiency of doing the work (optimal performance). Thus, a physically fit
individual can carry out daily activities efficiently and effectively.
Categories of Physical Fitness

1. Health-Related Physical Fitness
a. Cardio-Respiratory Fitness refers to the ability of the circulatory and respiratory systems
to supply oxygen during sustained physical activity (Kaminsky, 2010).
b. Body Composition refers to the relative amount or percentage of different types of body
tissue (bone, fat, muscle) that are related to health (Kaminsky, 2010).
c. Muscular Strength related to the ability to perform activities that require high levels of
muscular force (Kaminsky, 2010).
d. Muscular Endurance is the ability of a muscle group to execute repeated contractions
over a period of time sufficient to cause muscular fatigue, or to maintain a specific
percentage of the maximum voluntary contraction for a prolonged period of time
(Kaminsky, 2010).
e. Flexibility is the ability to move a joint through its complete range of movement
(Kaminsky, 2010).
2. Skill-Related Physical Fitness
a. Agility refersto the rapid whole-body movement with change of speed or direction in
response to a stimulus (Sheppard & Young, 2006).
b. Coordination is the ability to use all senses with your body parts, or to use two or more
body parts together (DeMet & Wahl-Alexander, 2019).
c. Balance is the ability to keep an upright posture standing still or while moving (DeMet &
Wahl-Alexander, 2019).
d. Power is the ability to perform one maximum effort of a given exercise in a short period
of time (DeMet & Wahl-Alexander, 2019).
G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 1

e. Speed refers to the ability to perform a movement or cover a distance in a short period
of time (DeMet & Wahl-Alexander, 2019).
f. Reaction Time is the ability to respond quickly to what you hear, see or feel (DeMet &
Wahl-Alexander, 2019).
Things to Consider in Facilitating Physical Testing
1. Factors Related to Selecting and Implementing Test Items
- To ensure that performance on a fitness test is actually a reflection of physical fitness, it
is necessary to consider the reliability, validity, and feasibility of test items; the
standardization of test protocols; and the confidentiality of test results. It is vital as well
for administrators to ensure the safety of fitness test participants by being sensitive to
such variables as participants' pre-existing disease(s), body composition, and maturation
stage (Committee on Fitness Measures and Health Outcomes in Youth, 2012).
2. Factors Related to Test Administration (Committee on Fitness Measures and Health Outcomes in
Youth, 2012)
- protocols and use of proper equipment for fitness test items;
- how to familiarize participants with the test, together with specifications regarding the
amount and type of practice;
- how to communicate consistently with the students in ways that create a positive and
encouraging environment for learners of all ability levels;
- teacher burden;
- participant burden;
- class management during test periods
3. Factors Related to Interpretation of Test Results
- Test administrators and those interpreting and communicating results should be fully
familiar with the meaning of cut-points and the effects of modifiers (e.g., maturation
status, race/ethnicity) for each test. Other variables, such as biology, the emotional
investment of the participant, tester error, equipment, the amount of practice, and
testing conditions, also affect performance on a fitness test. As part of test
interpretation, the test administrator and those interpreting and communicating results
must decide whether the scores are valid or their deviation from expected results is
beyond these sources of error (Committee on Fitness Measures and Health Outcomes in
Youth, 2012).
Assessing One’s Fitness Status
A. Health-Related Physical Fitness
1. Body Mass Index (BMI) The body mass index (BMI) is defined as the ratio of body weight
(measured in kilograms) and the square of the height (measured in meters). The body mass index
is determined as follows:
The following steps can be used with this formula (Adams and Adams, 2009)
1) Weight in pounds divided to 2.2 = Weight in Kilogram (kg)

2) Height in inches X 0.0254= Height in Meters(m)
3) Height in meters X height in meters= height in meters squared (m2)
4) Step 1 divided by step 3= BMI
Anthropometric Measurement
A series of quantitative measurements of the muscle, bone, and adipose tissue used to measure the
composition of the body. The main components of anthropometry are height, weight, body
circumferences (waist, hip, and limbs) body mass index (BMI), and skinfold thickness. There are
significant measurements as it signify for probable weight problem (underweight/obesity) and can be
utilized as a reference point for physical fitness program.
2. Component: Flexibility
2.1 Test: Modified Sit-and-Reach
Purpose: To measure flexibility of hamstrings
Equipment: Sit-and-reach flexibility tester, or place a yardstick on top mark at 9 inches on a box
approximately 12 inches high.
Modified Sit & Reach Zipper Test Full Body Trunk Rotation
Procedures:
• Remove shoes and sit on the floor. Place the sole of the foot of the extended leg flat against a

box or bench. Bend opposite knee and place the head, back, and hips against a wall with a 90-
degree angle at the hips.
• Place one hand over the other and slowly reach forward as far as you can with arms fully
extended. Keep head and back in contact with the wall. A partner will slide the measuring stick
on the bench until it touches the fingertips.
• With the measuring stick fixed in the new position, reach forward as far as possible, three
times, holding the position on the third reach for at least 2 seconds while the partner records
the distance on the ruler. Keep the knee of the extended leg straight (see illustration).
• Repeat the test a second time and average the scores of the two trials.
2.2. Test: Zipper Test

Purpose: To measure shoulder flexibility
Equipment: Ruler, Measuring Tape
Procedures:
• Raise your arm, bend your elbow, and reach down across your back as far as possible.
• At the same time, extend your left arm down and behind your back, bend your elbow up across
your back, and try to cross your fingers over those of your right hand as shown in the
accompanying illustration.
• Measure the distance to the nearest half-inch. If your fingers overlap, score as a plus. If they
fail to meet, score as a minus. Score as a zero if your fingertips just touch.
• Repeat with your arms crossed in the opposite direction (left arm up). Most people will find
that they are more flexible on one side than the other.
2.3. Test: Trunk Rotation (Optional)

Purpose: To measure trunk flexibility
Equipment: Ruler, Measuring Tape
Procedures:
• Tape two yardsticks to the wall at shoulder height, one right side up and the other upside down.
• Stand with your left shoulder an arm’s length (fist closed) from the wall. Toes should be on the
line, which is perpendicular to the wall and even with the 15-inch mark on the yardstick.
• Drop the left arm and raise the right arm to the side, palm down, and fist closed.
• Without moving your feet, rotate the trunk to the right as far as possible, reaching along the
yardstick, and hold it 2 seconds. Do not move the feet or bend the trunk. Your knees may bend
slightly.
• A partner will read the distance reached to the nearest half-inch. Record your score. Repeat two
times and average your two scores.
• Next, perform the test facing the opposite direction. Rotate to the left. For this test, you will use
the second yardstick (upside down) so that, the greater the rotation, the higher the score. If you
have only one yardstick, turn it right side up for the first test and upside down for the second
test.

Flexibility Rating Scale
Modified Sit and
Zipper Test Trunk Rotation
Reach
Fitness Category Men Women Men Women Men Women
Right Left Right Up Left
Up Up Up
High Performance zone 16+ 17+ 5+ 4+ 6+ 5+ 20+ 20.5+
Good Fitness Zone 13-15 14-16 1-4 1-3 2-5 2-4 16-19.5 17-20
Marginal Zone 10-12 11-13 0 0 1 1 13.5-15.5 14.5-16.5
Low Fitness Zone <9 < 10 <0 <0 <1 <1 <13.5 <14.5
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive
Lifestyle Approach, Loose Leaf Edition 11th Edition. McGraw-Hill, New York
3. Component: Cardiorespiratory Fitness

Test: 3 Minute-Step Test
Equipment: between 12-16 1/4 inches step box or bench, stopwatch, metronome or cadence tape
Procedures:
• Allow the subject to practice the stepping to the metronome cadence, which is set at 96 beats
per minute for men and 88 beats per minutes for women.
88 beats per minute timer https://www.youtube.com/watch?v=Ln9rNK1eeBg
96 beats per minute timer https://www.youtube.com/watch?v=SZOvr7mNUtM
• The student steps up and down on the platform at the given rate for a total of 3 minutes.
• The student immediately stops on completion of the test and remain on a standing position.
Starting within 5 to 20 seconds recovery, take the heart rate for 15 seconds. Convert recovery
heat rate to beats per minute. (multiply 15 seconds heart rate by:
Scoring: Maximal oxygen uptake (VO2max) in mL/kg/min is estimated according to the following
equation:
Men:
VO2max = 111.33 – (0.42 x recovery heart rate in bpm)
Women:
VO2max = 65.81 – (0.1847 x recovery heart rate in bpm)
Example: The recovery 15-second heart rate for male following the 3-minute step test is
found to be 39 beats. His VO2max is estimated as follows:
15-second heart rate = 39beats
Minute heart rate = 39 x 4 = 156bpm
VO2max = 111.33 – (0.42 x 156) = 45.81 mL/kg/min

Fitness Classification
(Based on VO2ma in mL/kg/min)
Male
Age Excellent Good Average Fair Poor
<29 >53 44-52.9 34-43.9 25-33.9 <24.9
30-39 >50 42-49.9 31-41.9 23-30.9 <22.9
40-49 >45 39-44.9 27-38.9 20-26.9 <19.9
50-59 >43 38-42.9 25-37.9 18-24.9 <17.9
60-69 >41 36-40.9 23-35.9 16-22.9 <15.9
>70 >38 33-37.9 21-32.9 13-20.9 <12.9
4. Women
Age Excellent Good Average Fair Poor
<29 >49 39-48.9 31-38.9 24-30.9 <23.9
30-39 >45 37-44.9 28-36.9 20-27.9 <19.9
40-49 >42 35-41.9 25-34.9 17-24.9 <16.9
50-59 >40 34-39.9 22-33.9 15-21.9 <14.9
60-69 >37 33-36.9 21-32.9 13-20.9 <12.9
>70 >35 31-34.9 20-30.9 12-19.9 <11.9
Source: Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018) Principles and Labs for Fitness &
Wellness,Fourteenth Edition. Cengage Learning, USA
Component: Muscular Strength and Endurance
Muscular strength refers to the ability of a muscle to exert maximum force against resistance
while muscular endurance is the ability of a muscle to exert submaximal force repeatedly over time.
4.1 Test: Flexed Arm Support (Static)
Purpose: To measure muscular strength and endurance of arms
Equipment: Mat or carpet
Female Male
Procedures:
Women: Support the body in a push-up position from the knees. The hands should be outside
the shoulders, the back and legs straight. Lower the body until the upper arm is parallel to the floor or
elbow is flexed at 90 degrees.
Men: Use the same procedure as for women except support the push-up position from the toes
instead of the knee. (same position as for 90 degree push-up.) Hold the 90-degrees position as long as
possible, up to the 35 seconds.
Static Endurance Rating Scale (Flexed Arm Support)

Rating Score in Seconds
High Performance zone 30+
Good Fitness Zone 20-29
Marginal Zone 10-19

Low Fitness Zone <10
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach, Loose Leaf Edition 11th
Edition. McGraw-Hill, New York
4.2 Test:
Curl Up (Dynamic)
Purpose: To measure the muscular strength and endurance of abdominal muscle.
Equipment: Mat or carpet
Procedures:
• Sit on a mat or carpet with your legs bent more than 90 degrees so your feet remain flat on the
floor (about halfway between 90 degrees and straight).
• Make two tape marks 4 ½ inches apart or lay a 4 ½-inch strip of paper so that the fingertips touch
one tape mark (or other side of the paper).
• Keeping your heels in contact with the floor, curl the head and shoulders forward until your
fingers reach 4 ½ inches (other side of the strip)
• Lower slowly to beginning position. Repeat one curl-up every 3 seconds. Continue until every 3
seconds.
• Two partners may be helpful. One stands on the cardboard strip (to prevent movement) if one
is used. The second assure that the head returns to the floor after each repetition.
Dynamic Muscular Endurance Rating Scale

Age: 17-26 Age:27-39
Rating Men Women Men Women
High Performance zone 35+ 25+ 34+ 24+
Good Fitness Zone 24-34 18-24 23-33 17-23
Marginal Zone 15-23 10-17 14-22 9-16
Low Fitness Zone <15 <10 <14 <9
Corbin, C.B., Welk, G., Corbin W.R., & Welk, K., (2016) Concepts of Fitness And Wellness: A Comprehensive Lifestyle Approach, Loose Leaf Edition 11th Edition.
McGraw-Hill, New York
B. Skill-Related Physical Fitness

1. Change of Direction
Pro-Agility Test (5-10-5 Test) (Shaw, 2021)
Test Procedure:
• The athlete will stand on the start line in a three-point stance (feet shoulder width apart with
one hand in contact with the ground – if the athlete is going left first, then they must have
their left hand in contact with the ground and vice versa).
• The test administrator will stand in line with the start/finish line and will count “three, two,
one, go.” On “go,” the administrator will press start on the stopwatch, and the athlete must
accelerate 5 yards to the first line, change direction and accelerate 10 yards to the opposite

line, change direction again and accelerate 5 yards to the finish line. Note that the athlete’s
lead hand and foot must make contact with each line when changing direction.
• Once the athlete accelerates through the finish line, the administrator will press stop on the
stopwatch.
• The athlete will complete the test three times in each direction and may have a short rest in
between each test. The best time of the three tests in each direction should be recorded to
the nearest 0.01 seconds.
2. Stork Balance Stand Test (Johnson & Nelson, 1979)

Test Procedure:
Remove the shoes and place the hands on the hips, then position the non-supporting foot
against the inside knee of the supporting leg. The subject is given one minute to practice the
balance. The subject raises the heel to balance on the ball of the foot. The stopwatch is started
as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur:
• The hand(s) come off the hips.
• The supporting foot swivels or moves (hops) in any direction.
• The non-supporting foot loses contact with the knee.

• The heel of the supporting foot touches the floor.
Norms:
3. Power (Reactive Strength Index)

Standing Long Jump Test
Procedure:
The athlete stands behind a line marked on the ground with feet slightly apart. A two-foot take-
off and landing is used, with swinging of the arms and bending of the knees to provide forward
drive. The subject attempts to jump as far as possible, landing on both feet without falling
backwards. Three attempts are allowed.

Scoring:
The measurement is taken from take-off line to the nearest point of contact on the landing (back
of the heels). Record the longest distance jumped, the best of three attempts.
Norms:
males females
rating (cm) (feet, inches) (cm) (feet, inches)
excellent > 250 > 8' 2.5" > 200 > 6' 6.5'
very good 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5'
above average 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5"
average 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11"
below average 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7"
poor 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5"
very poor < 191 6' 3" < 141 < 4' 7.5"
4. Speed
10-meter Speed Test (Walker, 2016)
Procedure:
• Warm-up
Participants should thoroughly warm-up prior to the commencement of the test. Warm-ups
should correspond to the biomechanical and physiological nature of the test. In addition,

sufficient recovery (e.g., 3-5 minutes) should be administered following the warm-up and
prior to the commencement of the test.
• Starting the test
1) Participant ready’s themselves on the start-line (positioned 0.3m behind the first gates
– cones A) in a standing split-stance start position. NOTE: it is important for reliability
that the participant always uses the same starting stance.
2) Participant should be counted down ‘3 – 2 – 1 – GO ‘.
3) If the test administrators are using a stopwatch, then the timekeeper must stand at the
finish line and perform the countdown and time the sprint.
4) On the ‘GO’ signal the participant must accelerate maximally to the finish line as quickly
as possible.
5) Each participant MUST complete a MINIMUM OF THREE SPRINTS, each separated by a
2–3-minute rest if reliable results are desired.
• After the test
Once the test is over, some subjects may react to the previous exertion. To reduce any
problems, the subjects should rest, either sitting or standing, for at least 2-3 minutes. If the
subject feels ill or goes quiet or pale, they should lie down with their feet resting on a chair.
Note: never leave the participant alone after the test.
5. Reaction Time (Mackenzie, 2004)

Procedure:
• The ruler is held by the assistant between the outstretched index finger and thumb of the
athlete's dominant hand so that the top of the athlete's thumb is level with the zero-
centimeter line on the ruler.
• The assistant instructs the athlete to catch the ruler as soon as possible after it has been
released.
• The assistant releases the ruler, and the athlete catches the ruler between their index finger
and thumb as quickly as possible.
• The assistant is to record the distance between the bottom of the ruler and the top of the
athlete's thumb where the ruler has been caught.
• The test is repeated two more times, and the average value used in the assessment

Norms:
Fitness Goal Setting
Using Smart Goals

- Successful programs train individuals as a level that matches their needs and abilities to meet their
specific goals. Teachers should guide their students to develop specific, measurable, action-
oriented, realistic, and timely goals. Tips for effectively establishing goals include:
1. The student provide the their motivation in achieving the goals while the teacher guides
them how to make those goals realistic, time-bound and develop a plan for achieving
their goals.
2. The teacher should make the students understand their role and responsibilities in
achieving their goals.
3. The teacher should also explain the possible issues that may impede progress and how
to develop alternative options.
Guide Questions for Goal Setting

The students should reflect on these questions so that the goals they set will have a higher chance to be
attained:
1. What resources are available?
2. What schedule can allow the most consistent participation of the fitness activities set?
3. What equipment do the students have access to?
4. In the students perspective, what possible behavior change that could lead in a better
chance of achieving the goal?
5. How committed the student in pursuing the goal set?
Possible Fitness Goals

• Weight Loss/ Fat Loss

• Hypertrophy/ Muscle Gain
• Injury Prevention/Rehabilitation
• Improvement of Quality of Life
• Disease Prevention/Management
Activity 1 : Training History

One consideration to be made also is to identify the training history of an individual. If a student
has a sedentary lifestyle and have not yet participated in any organized physical activity, then fitness
goals should lean on a more conservative side. However, if a student has been or currently participating
in an organized physical activity, then training history should be considered (i.e., the exercises and
methods of training used). Thus, it is valuable to know why they, if ever, stopped or to know their
motivations in participating. It is also noteworthy, that active people may have a lesser rate of fitness
improvement due to the principle of accommodation.
Procedures
1. Read the direction of each of the health-related fitness described in the guide manual given.
2. Take tests that are possible to be conducted given the time, equipment, and the space available.
3. Be sure to warm-up before and cool down after the tests.
4. It is alright to practice the tests before trying them. However, you should decide ahead of time which
trial you will use to test your health-related fitness.
5. After completing the tests, write your scores in the appropriate places in the results section.
6. Determine your rating for each of the tests from rating charts in the source materials by shading the
circle that corresponds to your score.

BODY COMPOSITION
Body Mass Health Risk Increased Low Very Low Increased High Very High Extremely
Index High
Classification Underweight Acceptable Acceptable Overweight Obesity 1 Obesity II Obesity III
Score
kg/m2
FITNESS CATEGORY
CARDIO RESPIRATORY FITNESS Excellent Good Average Fair Needs
Improvement
Step Test
15 sec recovery heart rate beats
VO2max
beats
Flexibility Score High Good Marginal Poor
Modified Sit and Reach
Left inches
Right inches
Zipper Test
(Finger Touch)
Left inches
Right inches
Trunk Rotation
(Optional)
Left inches
Right inches
MUSCULAR STRENGTH & High Good Marginal Poor

ENDURANCE
Flexed-arm support (static):
Women in knee position and seconds
men in full support position
Curl-up/Crunches
Abdominal Muscles seconds
This is to acknowledge and certify that the data provided herein are true and correct.
Signature over printed name/ Date

Student

Signature over printed name/ Date
Witness/Guard
References
Camarador, R., Camarador, L., Mantala, J., & Serrano, J. (2020). Instructional Material for PHED 10012:
Physical Fitness, Testing Activities and Movement Competency.
Campbell, N., De Jesus, S., & Prapavessis, H. (2013). Physical Fitness. In M. T. Gellman, Encyclopedia of
Behavioral Medicine. New York: Springer. doi:10.1007/978-1-4419-1005-9_1167
Committee on Fitness Measures and Health Outcomes in Youth. (2012). Fitness Measures and Health
Outcomes in Youth. In I. o. Medicine, & O. M. Pate R, Fitness Measures for Schools and Other
Educational Settings. Washington DC: National Academies Press (US). Retrieved from
https://www.ncbi.nlm.nih.gov/books/NBK241308/
DeMet, T., & Wahl-Alexander, Z. (2019). Integrating Skill-Related Components of Fitness into Physical
Education. Strategies, 32(5), 10-17. doi:10.1080/08924562.2019.1637315
Getchell, B. (1992). Physical Fitness: A Way of Life. New York: Macmillian Publishing Co.
Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018). Principles and Labs for Fitness &
Wellness, Fourteenth Edition. Cengage Learning.
Johnson, B., & Nelson, J. (1979). Practical measurements for evaluation in physical education. 4th Edit.
Minneapolis: Burgess.
Kaminsky, L. A. (2010). ACSM's health-related physical fitness assessment manual (3rd edition). Wolters
Kluwer Health/Lippincott Williams & Wilkins Health.
Mackenzie, B. (2004). Ruler Drop Test. Retrieved from Brian Mac Sports Coach:
https://www.brianmac.co.uk/rulerdrop.htm
President’s Council on Physical Fitness and Sports. (1971). Physical Fitness Research Digest. Washington
DC: President’s Council on Physical Fitness and Sports.
Shaw, W. (2021). The pro agility (5-10-5 test). Retrieved from Sport Science Insider:
https://sportscienceinsider.com/the-pro-agility-5-10-5-test
Sheppard, J. M., & Young, W. B. (2006). Agility literature review: classifications, training and testing.
Journal of Sports Science, 24, 919-932. doi:10.1080/02640410500457109
m/10m-sprint-test/#toggle-id-1

MODULE 2: Resistance Training
Lesson 1: Cardiovascular Endurance exercises
Introduction
Physical activities that speed up both the heart rate and the breathing rate are referred to as
cardiorespiratory endurance exercises. These exercises are also known as cardiovascular
exercises or aerobic exercises. These exercises boost the efficiency of the heart, lungs, and
circulatory system, which results in an increase in the amount of oxygen and nutrients that are
delivered to the muscles. Also, they assist in the burning of calories, the improvement of energy
levels, and the reduction of the risk of developing chronic diseases such as obesity, diabetes,
and cardiovascular disease. Running, cycling, swimming, jumping rope, dancing, rowing, hiking,
and jumping rope are all examples of activities that build cardiovascular and respiratory
endurance.
It is advised that people participate in cardiorespiratory endurance exercise for at least 150
minutes per week at a moderate effort, or 75 minutes per week at a strong intensity, with the
exercise being spaced out over at least three separate days. When beginning a new fitness
regimen, it is essential to check in with a qualified medical practitioner and work up to the
desired level of intensity and duration of the activity gradually. This will help reduce the risk of
injury. In conclusion, cardiorespiratory endurance exercises are an important component of a
healthy lifestyle. They offer numerous benefits to the body and mind, and can be easily
incorporated into a daily routine.
Some additional benefits of cardiorespiratory endurance exercises include:
a. Improved mood and mental health

b. Better sleep quality
c. Increased endurance and stamina
d. Lowered blood pressure and cholesterol levels
e. Reduced stress and anxiety.
Moreover, cardiorespiratory endurance exercises can be done in a variety of ways, making it

easier to find an activity that is enjoyable and fits into your lifestyle. For instance, you can go
for a walk in the park, join a Zumba class, or swim laps at the local pool.
It is important to note that cardiorespiratory endurance exercises are not the only type of
physical activity that should be included in a well-rounded exercise program. Strength training,
flexibility exercises, and balance training are also important for overall health and fitness.
Furthermore, adding cardiorespiratory endurance exercises to your program can have a variety

of positive effects on both your physical and mental well-being. Finding an enjoyable exercise
that you can gradually increase in intensity and duration will help you become more physically
fit overall and lower your risk of developing chronic diseases.We will engage in high-low impact
exercise in this module, which is one of the activities that may be performed to improve
cardiovascular endurance.
Learning Objectives/Outcomes
a. Recognize the significance of doing regular cardiovascular endurance exercises as part of

the routine.
b. Understand and appreciate the distinct differences between low and high impact
movements in terms of the phases.
c. Create and perform a routine that combines low-impact and high-impact exercises
targeting different aspects of cardiovascular endurance.
CARDIOVASCULAR ENDURANCE
Every sort of activity that engages in aerobic metabolism is considered a form of cardiovascular
exercise. Cardiovascular exercise is also referred to as aerobic or endurance exercise. That is to
say, oxygen plays a significant role in the cellular reactions that take place throughout the
activity and provide the necessary amount of energy for the activity to be sustained. Both your
heart rate and the depth of your breath deepen as you work to increase the amount of oxygen
that is carried through your blood and make more effective use of the oxygen that you take in.
As a result, you have a greater sense of vitality and experience less rapid fatigue.
Any strenuous activity that boosts the heart rate and respiration rate, as well as the oxygen and
blood flow throughout the body, is considered to be cardiovascular exercise. Cardiovascular
exercise also involves exercising vast muscle groups of the body in a repetitive and rhythmic
manner. The function and performance of the heart, lungs, and circulatory system are all
improved as a result of engaging in such activity because it poses increasingly difficult
challenges to your most important internal body organs. Aerobic exercise, particularly
cardiovascular exercise, is beneficial for a wide variety of areas of health, including
cardiovascular health, mental health, mood, sleep, regulation of weight, and metabolism.
As the heart continues to pump oxygen-rich blood, it grows more effective with each beat, the
lungs become more effective in their ability to take in oxygen, and the muscles become more
ready to make use of additional oxygen. Even so, even as your breathing and heart rate increase,
the surge in intensity shouldn't be so great that it makes you feel like you have to stop what
you're doing and take a break. If you are participating in cardiovascular exercise, such as fast
walking, cycling, swimming, running, or speed climbing, and you have a strong want to stop and
rest, unexpected pain, or alarming symptoms, you are required to immediately cease what you

are doing and get medical assistance.
Yet, in order for an activity to be classified as cardio, it must increase both your heart rate and
your breathing rate to a level that is moderately to vigorously intense (at least fifty percent of
the normal rate) and continue for a minimum of ten minutes. Because they do not keep the
heart rate up throughout the duration of the exercise, activities that are conducted to increase
strength are NOT regarded to be cardio. Some examples of these activities include resistance
exercise, using weight machines, lifting weights, and core workouts.
The goal of cardio exercise is to keep your heart rate at a level that is at least fifty percent higher
than it would be at rest for an extended period of time by using your body's larger muscles in
movement. As you perform aerobic workouts on a regular basis, your cardiovascular system
will become stronger. As a result, you will have more capillaries, which will allow more oxygen
to be delivered to the cells in your muscles. You will also experience improved physical stamina
and endurance as time goes on with this program.
LOW IMPACT MOVEMENT:
Movements that have a low impact on the body Low-impact exercise, in contrast to high-impact
exercise, raises your heart rate more gradually and puts less stress on your joints.
These motions put less pressure on your joints and are generally easier for your body as a whole.
Because they can be modified to accommodate a wide range of fitness levels, low-impact
workouts are suited for a diverse group of individuals.
A movement is termed low impact if it is easy on the joints and can be carried out in a smooth
manner. The activities of walking, yoga, Pilates, swimming, skating, cross-country skiing, and
golf are all examples of well-liked low-impact types of exercise.
HIGH IMPACT MOVEMENT
High-impact exercises are movements that put a high level of impact on your joints. it tends to
involve a lot of jumping and jolting movements, which often involve both of your feet coming
off the ground at the same time.
More bone density can be gained and bones can be strengthened by high-impact exercise as
compared to low-impact activities. As with muscles, bones are living tissue that may be
stimulated to grow larger, which in turn leads to increases in bone mass.
High-impact exercises can also be high-intensity, meaning they raise your heart rate and cause
you to burn more calories than other types of exercise that are less strenuous.

SPECIFIC BENEFITS OF CARDIO EXERCISE:
You are able to build stronger muscles, including those of your heart, when you participate in
cardiovascular exercise for 30 to 60 minutes on a daily basis. These muscles are responsible for
controlling your blood pressure, enhancing HDL (the good cholesterol), lowering anxiety and
stress, reducing blood proteins and fats that contribute to blood clots, preventing heart disease,
and reducing blood sugar levels and managing diabetes.
Improved conditions of the brain
Regularly participating in cardiovascular activity causes the areas of the brain that are
responsible for memory and thinking skills to expand in size. Regular aerobic exercise not only
improves cognitive function but also slows the rate at which the brain of older people shrinks
as a result of the aging process. But, cardiovascular exercise can also assist you in getting a
restful night's sleep, which is critical to maintaining good mental health.
Higher rate of metabolic activity
All forms of cardiovascular exercise raise metabolic rate by stimulating the synthesis of the
hormone fibroblast growth factor 21 (FGF21). This hormone speeds up the body's metabolism,
reduces feelings of hunger, and causes an increase in the number of calories expended.
Control of one's weight
Aerobic exercise is beneficial for burning extra calories and maintaining a healthy weight
because it raises a person's heart rate into the "target heart rate zone." This is the zone in which
the body burns the most calories. Walking, swimming, running, and jogging are all examples of
cardio exercises that burn extra calories throughout the course of an activity, whereas
moderate to high intensity cardio burns quite a few calories in a single workout session. Many
forms of aerobic exercise, such as jumping rope, running stairs, rowing, cycling, walking, and
high intensity interval training are examples of activities that are particularly helpful in the
reduction of excess body fat (HIIT).
Better mood and energy
Endorphins are neurochemicals that are released into the brain as a result of cardiovascular
exercise. Endorphins are responsible for the euphoric feeling that exercise produces.
Dopamine, serotonin, and norepinephrine are just few of the hormones that are produced in
greater quantities as a result of increased cardio activity. When your mood is better, you will
feel more enthusiastic and prepared to carry out the activities that are part of your routine. The
enhanced release of hormones, on the other hand, has been shown to lower stress, boost
stamina and energy levels, increase concentration, and improve memory.

Stronger immune system
Your body's ability to ward off illness and disease is enhanced by the production of more
antibodies and white blood cells as a result of consistent physical activity. The production of
FGF21 also has the effect of accelerating the metabolism and enhancing the immune system.
In fact, cardiovascular exercise can shield the body from a variety of diseases, including high
blood pressure, stroke, osteoporosis, diabetes, and heart disease.
Treatment of rheumatoid arthritis
By movement at the joint, cardiovascular exercise helps to alleviate the discomfort that is
associated with arthritis and reduces the stiffness that might occur there.
How exactly should you go about performing cardiovascular exercise so that you may reap the
greatest benefits from it?
You will need to participate in cardiac activity on at least three days each week if you want to
reap the full benefits of this type of exercise. For instance, if you find that you have more free
time on the weekends, you may plan the first two days of the week so that they fall on Saturday
and Sunday, and then look for a third day to fill in the center of the week. You don't need to
cram all of your workouts into the weekdays, while it's ok to do so if you have the time and
space to do so.
It is not necessary to devote significant amounts of time to cardiovascular activity. When it

comes to cardiovascular training, shorter intervals (as short as five minutes each) can be just as
effective as longer sessions, provided that the intensity level and the total cumulative amount
of workout time are kept constant. For instance, performing high-intensity cardio in bursts of
five minutes each is just as effective as performing one continuous session of sixty minutes. If
you are concerned about your packed schedule, then cardiovascular exercise is an excellent
choice for you to choose. A large number of aerobic activities can be performed without the
need of specialized apparatus or a membership to a fitness center.
Walking, bicycling, swimming, dancing, jogging, martial arts, in-line skating, canoeing, golfing,
and water aerobics are all examples of activities that have a low to moderate level of intensity
and are good places to start for someone who is new to working out. This will allow you to do
them for longer lengths of time, which will allow you to reap more of the benefits to your health.
But, when selecting your activities, give priority to doing things that you find enjoyable so that
you may continue doing them as time goes on.
In addition, it is preferable to gradually improve one's level of intensity over time as opposed
to gradually improving one's level of volume or duration.

FUNDAMENTAL GUIDELINES FOR CARDIO EXERCISE:
Begin with the basics. For instance, try going for a five-minute walk first thing in the morning
and then going for another five-minute stroll later in the day. After that, add a few minutes at
a time and progressively speed up the pace until you reach your goal. In no time at all, you will
be able to walk for the recommended thirty minutes each day without difficulty. As you first get
started, make sure to think of things that you are interested in doing and that you can do
without worrying about money or time restraints. Hiking, jogging, cycling, rowing, running, and
elliptical training are some of the activities that are viable possibilities. Always keep in mind that
cardio is any activity that speeds up both your breathing and your heart rate!
Warm up
Take five to ten minutes at the beginning of each session to progressively rev up your
cardiovascular system and enhance blood flow to your muscles. This should be done. When you
are warming up, you will perform lower-intensity versions of the cardiovascular activity that
you plan to do later. For those who plan to go for a quick walk, for instance, warming up with a
leisurely stroll is a good idea.
Conditioning
Make it a goal to train your body to be able to complete at least thirty minutes of cardiovascular
activity on a daily basis while moving at your own pace. In point of fact, if you want to reap the
benefits of cardio, you will need to build your aerobic capacity. This can be accomplished by
elevating your heart rate, increasing the depth of your breathing, and improving your muscular
endurance to the point where you are able to participate in your chosen activity for at least half
an hour without feeling out of breath.
Cool down
At the end of each session, give yourself five to ten minutes to wind down and relax. Stretching
your calf muscles, upper thighs (quadriceps), lower back, hamstrings, and chest is an excellent
way to bring down your body temperature. Your muscles, lungs, and heart rate will all be able
to return to normal more easily with the help of this post-workout stretching routine.

LOW IMPACT CARDIO EXERCISES
You should perform each of the following six exercises for one minute, moving on to the next
one as soon as the first one's time is up.
After performing all six exercises in rapid succession, you will now take a one-minute break
before beginning the circuit once more. A butt-kicking low-impact cardio workout is achieved
by repeating the circuit three times through.
Aerobic exercises are a great workout to do as a warm-up because they are low impact and get
your heart rate up while also getting your muscles moving. You can really crank up the intensity
of the arm exercises to get the most calories out of them.
MODIFIED JUMPING JACK
https://gfycat.com/difficultcaringfoxterrier
Mechanics
a. To a. begin, you should get into a standing position with your arms by your sides.
b. Move your right foot outside while simultaneously bringing both of your arms up to the
level of your head. Always remember to keep your weight on your right foot while
performing this action.
c. Return to starting position
d. Raise your arms above your head once again while keeping your weight on your left
foot. Repeat this motion.
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and posterior
deltoids)

2. SKATERS
https://gfycat.com/handsomefabulousiridescentshark
Mechanics
a. Start in a curtsy lunge with both leg bent, your right leg behind you. Balance with your left
arm straight down and right arm bent comfortably up at your side.
b. Standing on the left leg, bring the right leg forward and swing the left leg back and
across, swapping arms. Avoid jumping and work rapidly.
Primary muscles: glutes, outer thigh, and core

Secondary muscles: Lower back muscles
3. SQUAT TO JOB
https://gfycat.com/rightoddballchihuahua

A Mechanics
combination of bodyweight squats and boxing will have you move up and down and weaving
your way to low-impact greatness.
a. Beginning by standing with your feet slightly wider than shoulder-width apart and arms at
your sides.
b. Ensure your chest is up, your buttocks are back, and your knees are out when you squat.
c. While your legs are stretched, stand up and throw a cross-body punch with each arm.
d. Once more, squat, then stand and punch.
Primary muscles: gluteus maximus quadriceps and hamstrings.

Secondary muscles: calves, biceps, triceps, latissimus dorsi, supraspinatus, infraspinatus, teres
minor, and subscapularis.
4. STANDING OBLIQUE SQUAT
https://gfycat.com/rightoddballchihuahua
Mechanics
a. Start by standing with your feet shoulder-width apart and your arms bent, hands on the
back of your head and elbows flared out to the side.
b. To begin the movement, bend to your right side, bringing your elbow down as you
simultaneously bring your right knee up to touch.
c. Return to your starting position. Repeat the same steps on the left side.
Primary muscles: external abdominal oblique, internal abdominal oblique, transversus

abdominis.

5. LATTERAL SHUFFLE
https://gfycat.com/agonizingselfassuredalbertosaurus
Working in both the frontal and sagittal (side-to-side) planes will make your muscular strength
more well-rounded.
You want to ensure you’re working both legs equally, so shuffle right for a set amount of
space or time, then shuffle left for the same, filling up your 1 minute of working time.
Mechanics
a. Start by standing with your feet shoulder-width apart, knees slightly bent, hips slightly
bent so you’re maintaining a forward posture, and your arms comfortably in front of
you.
b. Shift your weight toward your right, pick up your right foot, and push off from your left
foot to move your body to the right. Go as quickly as you can during this movement
while maintaining your form.
c. Bring your feet back together, and repeat, continuing to “shuffle” to the right,
propelling yourself with your left foot as you go.
Primary muscles: hip abductors, quads, and glutes

Secondary muscles: calves, hamstrings

6. REVERSE LUNGE FRONT KICK
You’ll feel the burn with this combo move. We recommend splitting the minute in half,
lunging with your right leg for the first 30 seconds, then your left leg for the second 30
seconds.
Mechanics
a. Stand with feet shoulder-width apart and your arms bent and held up to your sides at
chest level.
b. To begin, kick your right leg out straight in front of you, and on the way down, step
back into a reverse lunge.
c. Stand up and proceed right into another kick, then another reverse lunge.
Primary muscles: quadriceps and the glutes and hamstring

Secondary muscles: vastus intermedius, vastus medialis, and the vastus lateralis
HIGH LOW IMPACT CARDIO EXERCISES

1. JUMPING JACKS

Mechanics
a. Stand hip-width apart with a modest knee bend. Your shoulders and hips should be aligned.
With an egg beneath your chin, keep your chin tucked throughout the exercise.
b. Balance your weight and grab the floor with your feet. Hold your arms at your sides with a
slight elbow bend. Pre-tension your shoulders, hips, and core. .
c. Jump your feet outside your hips and land on your balls with your arms overhead while
maintaining your alignment.
d. Jump back to the beginning position on your balls and lower your arms.
e. Repeat as required.
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and posterior
deltoids).
2. BURPEES
Mechanics
a. Stand straight with feet shoulder-width apart.
b. Squat with hands in front of feet.
c. Jump back to plank posture with fully extended legs.
d. Push up, hop forward, and push through the heels to return to the start.
e. Repeat as required.
Primary muscles: Abs, glutes, hip flexors, hamstrings, quads

Secondary muscles: Chest, arms, shoulders

3. SQUAT JUMP
Mechanics
a. Stand shoulder-width apart with your toes slightly outward.

b. Bend your knees to sit back on a chair.
c. Jump straight up, heel-pushing.
d. Return to the squat with bowed knees.
Primary muscles: glutes, quads, core.

Secondary muscles: calves, deltoids, pectoralis and triceps.
4. SIDE TO SIDE JUMPING LUNGES
Mechanics
a. Standing shoulder-width apart.
b. Lunge with your left leg forward and right leg back, knees at 90 degrees.
c. Leap and swap legs midair to land in a right-leg lunge.
d. Continue jumping back and forth, pausing as little as possible.

Primary muscles: quads, abductors, glutes and hamstrings
Secondary muscles: biceps, triceps, deltoids
1. HIGH KNEES
Mechanics
a. Stand with your feet slightly apart and your weight on the balls of your feet.
b. Raise your left knee as high as comfortable and push your heel near your glutes.
c. Push your left knee and foot back toward the ground while lifting your right knee as high as
possible and bringing the right heel toward your glutes.
d. Lower your right knee and lift your left knee as in step c.
e. Run with typical arm pumping. This will provide you momentum to keep your knees high
after you are winded.
Primary muscles: quadriceps, glutes, hamstrings
Secondary muscles: calves

Practical Activity:
Procedure:
1. Group yourself , 6 members in each group
2. Create a full workout routine by utilizing the various exercise components.
Sample Routine
Warm up-3to 5mins.
slow Jog
brisk walking Choose 1
Low impact
aerobic steps
Stretching
Neck flexion 8 counts
Neck rotation R and L 8 counts
Shoulder elevation / depression 8 counts
Shoulder roll forward and backward 8 counts
Shoulder stretch in front 8 counts
Triceps stretch 8 counts
Oblique stretch 8 counts
Squat 8 counts
Lunges 8 counts
Knee hug 8 counts
Hamstring stretch 8 counts
Calf raise 8 counts

ankle rotation 8 counts
Low Impact movements
Modified Jumping 8 counts Squat to job 8 counts

Jack
Standing Oblique 8 counts Modified Jumping Jack 8 counts

Squat
Skaters 8 counts Lateral Shuffle 8 counts
Lateral Shuffle 8 counts Reverse lunge front kick 8 counts
Block 1 Block 2
Modified Jumping 8 counts Squat to job 8 counts

Jack
High Knees 8 counts Burpees 8 counts
Skaters 8 counts Lateral Shuffle 8 counts
Side to side jumping 8 counts Jumping jack 8 counts

lunges
Combination of Low and High Impact movements
Block 3 Block 4
Standing Oblique 8 counts Skaters 8 counts

Squat
Squat jump 8 counts High knees 8 counts
Reverse lunge front 8 counts Modified Jumping Jack 8 counts

kick
Skipping rope 8 counts Side to side jumping 8 counts

lunges

PERFORMANCE TASK 1: Components of High and Low impact Movement Routine Matrix
Warm up-3to 5mins.
Stretching
counts
Low Impact movements
Low Impact movements Low Impact movements

Combination of Low and High Impact movements
Block 1 Block 2
Block 3 Block 4

Rubrics for cardiorespiratory endurance exercise activity
CRITERIA 25 EXCELLENT 20 VERY 15 10 NEEDS 5 POOR
SATISFACTORY SATISFACTORY IMPROVEMENT
Creativity Knowledgea Integrating Repeat the Inadequate Components

bly integrate low- and high- same combination of the
low and high impact movements did not exercise plan
impact exercises with lacked 2 adhere to were not
activity, as confidence, compulsory the compone followed by
well as however there exercise and nts of any form of
creative is a missed 3 exercise creativity.
ways to components routine
missing
generate exercise
component in
movements routine
the exercise
utilizing
routine
exercise
routine
components.
Execution Executed the Executed the Showed an Showed little Poorly

skill with skill correctly average level level of executed the
exceptional but some of accuracy accuracy in skill
ability errors were in executing
evident executing the
the skill
skill
Good form Executed the Executed the Executed the Executed the Executed the
high level of skill with high skill with and skill with skill lousily
balance, level of average level little
control and balance, of balance, level of
ease of control and control and
balance,
movement ease of ease of
control and
movements movements
ease
movements
Optimism Showed a Showed a high Quite eager Showed little Did not show
very level of in interest in interest in
high level of interest in executing executing executing
interest in executing the the the the
executing skill skill skill skill
the
skill

Performance Task 1 Components of High and Low impact Movement
Score Sheet
Group No. Date
Name Section Day/Time
CRITERIA 25 20 15 10 5
E VS S NI P
Proper Mechanics
Proper Execution
Good form
Balance
Total Score
Legend
EXCELLENT- E
VERY SATISFACTORY VS
SATISFACTORY S
NEEDS IMPROVEMENT NI
POOR P

REFERENCES:
https://www.fyzical.com/lakewoodranch/blog/What-Is-a-Cardiovascular-Exercise
https://www.healthline.com/health/fitness-exercise/low-impact-cardio#low--impact-jumping-
jack
Fitness, P., Says:, À, Fitness, P., Posted in Fitness, & Conditions, P. (n.d.). 5 functional circuit
training tips. Retrieved February 5, 2023, from
https://www.adityabirlacapital.com/healthinsurance/active-together/2020/04/16/functional-
workout-for-health/.
https://dynamicphysio.co.nz/high-impact-vs-low-impact-exercise-which-is-right-for-
you/#:~:text=What%20is%20high%2Dimpact%20exercise,ground%20at%20the%20same%20ti
me.

Lesson 2: Resistance Training
INTRODUCTION
Muscle strengthening activities that involve all the major muscle groups are recognized
as an essential component of overall fitness program for adults’ as well as youth. Muscles fitness
includes both muscular strength and muscular endurance. Just as aerobic fitness is improved by
stressing the heart and lungs, muscular fitness requires a stress, or resistance, to be places on
the muscles.
Resistance training also known as strength training or weight training is a standard part
of a comprehensive personal training program. A resistance training program can affect almost
every system of the body and used in wide variety of populations.
Learning Outcomes
- Define the resistance training and functional exercise.
- Identify the health benefits in engaging in resistance training.
- Discuss the different types of muscle contraction in resistance training.
- Distinguish the advantage and dis-advantage of using free weights and weight machine
for resistance training.
- Design a circuit training exercise using the functional exercises for alternative activity in
resistance workout.
The term resistance exercise and resistance training are often used interchangeably,
however these important distinction between the two terms. Resistance exercise refers to a
single exercise session, whereas resistance training refers to a combination of many consecutive
resistance exercise session over time. Thus, a resistance exercise protocol is an exercise
prescription for a single session (workout) and resistance training program is an overall plan
guiding the specific parameters chosen for each protocol.
Resistance training involves the use of variety of activities that include free weights
(barbell and dumbbells), weight machines, elastic tubing, medicine balls, stability balls and body
weight. Resistance training does not refer to one specific mode of conditioning, but rather is an
organized process of exercising with various type of resistance to enhance muscular fitness. The
benefits of resistance training are numerous and include increase in strength, muscle mass and
bone density.

HEALTH BENEFITS OF RESISTANCE TRAINING
● Improved performance of physical activities.
● Injury prevention.
● Improve body composition.
● Enhance self-image and quality of life.
● Improved muscle and bone health with aging.
● Prevention and management of chronic disease.
TYPES OF RESISTANCE TRAINING EXERCISE
Static exercise. Also called isometric exercise, static exercise involves a muscle contraction
without a change in the length of the muscle or angle in the joint on which the muscles acts.
To perform isometric exercise, a person can use an immovable object like wall to provide
resistance, or just tighten a muscle while remaining still. In isometric, the muscle contracts,
but there is no movement.
https://foreverfitscience.com/research/isometric-exercise-alzheimers-disease/
Dynamic exercise. Also called isotonic exercise, involves a muscle contraction with a
change in the length of the muscle. Dynamic exercise is the most popular type of exercise
for increasing muscle strength and seen to be most valuable for developing strength that
can be transferred to other forms of physical activity.

Easy Upper Body Workout for Teenagers at Home (No Equipment) (modernteen.co)
There are two kinds of dynamic muscle contractions: concentric and eccentrics. A
concentric muscle contraction occurs when the muscle applies enough force to
overcome resistance and shorten as its contraction. An eccentric muscle contraction
occurs when the resistance is greater than the force applied by the muscle and the
muscle lengthen as it contracts. For example, in arm curl, the biceps muscle works
concentrically as the weight is raised toward the shoulder and eccentrically as weight is
lowered.
https://healthybodyathome.com/isometric-vs-isotonic-contraction/
Comparing the Static and Dynamic exercise. Static exercise requires no equipment, so
they can be done virtually anywhere. They build strength rapidly and are useful for
rehabilitating injured joints. On the other hand, they must be performed at several
different angles for each joint’s entire range of motion.

Example of resistance training
There are many ways you can strengthen your muscles, whether at home or the gym.
Different types of resistance training include:
● Free weights – classic strength training tools such as dumbbells, barbells and kettlebells.
● Medicine balls or sandbags – weighted balls or bags.
● Weight machines – devices that have adjustable seats with handles attached either to
weights or hydraulics.
● Resistance bands – like giant rubber bands – providing resistance when stretched. They
are portable and can be adapted to most workouts. The bands provide continuous
resistance throughout a movement.
● Suspension equipment – a training tool that uses gravity and the user's body weight to
complete various exercises.
● Your own body weight – can be used for squats, push-ups, and pull-ups. Using your own
body weight is convenient, especially when travelling or at work.
RESISTANCE TRAINING WORKOUT COMPONENTS

WARM-UP
The warm-up for resistance training should include 5 to 10 minutes of low-to moderate-
intensity aerobic activities. As with cardiorespiratory endurance exercise, you should
warm up before every weight training session and cool down afterward. You should do
both a general warm-up – several minutes of walking or easy jogging – and a warmup
for weight training exercises you plan to perform.
CHOOSING EQUIPMENT
Your muscles will get stronger if you make them work against a resistance. Resistance
can be provided by free weights, by your own body weight, or by sophisticated exercise
machines.
Weight machines are preferred by many people because they are safe, convenient,
and easy to use. You just set the resistance (usually by placing a pin in the weight stack),
sit down at the machine, and start working, Machines make it easy to isolate and work
specific muscles. You don't need a potter, someone who stands by to assist when free
weights are used, and you don't have to worry about dropping a weight on yourself. Free
weights require more care, balance, and coordination to use, but they strengthen your
body in ways that more adaptable to real life.

Free weights are more popular with athletes for developing explosive strength for
are sports. Unless you are training seriously for a sport that requires a great deal of
strength, training on machines is probably safer, more convenient, and just as effective
as training with free weights. However, you can increase strength either way, depending
on personal preference The Table below" Exercise Machines Versus Free Weights" can
help you make a decision.
Exercise Machines Free Weights

Advantages
● Safe and convenient ● Allows dynamic movements

● Don't require spotters ● Allow the user to develop control of
the weight
● Don't require lifter to balance bar ● Allow a greater variety of exercises
● Provide variable resistance ● Widely available
● Require less skill ● Truer to the real-life situations;
strength transfer to daily activities
● Make it easy to move from one
exercise to the next
● Allow easy isolation of muscles and
muscle groups
● Support back (on machine)
Disadvantages
● Inappropriate for performing dynamic ● Not as safe

movements
● Allow a limited number of exercises ● Require spotters
● Require skill
● Cause more blisters and calluses
EXERCISE CHOICE
A complete weight training program works all the major muscle groups. It usually takes
about 8-10 different exercises to get a complete workout. For overall fitness, you to
include exercise for your neck, upper back, shoulder, arms, chest, abdomen, lower back,
thighs, buttocks, and calves. If you are also training for a particular sport, include
exercises to strengthen the muscles important for optimal performance and the muscles
most likely to be injured.

EXERCISE ORDER
There are many ways to arrange the sequence of exercise in a resistance training session.
Traditionally, large-muscle group exercises are performed before smaller-muscle group
exercises, and multi-joint exercises are performed before single-joint exercises.
RESISTANCE
The amount of weight (resistance) you lift in weight training exercises is equivalent to
intensity in cardiorespiratory endurance training. It determines your body will adapt to
weight training and how quickly these adaptations will occur. Choose weight based on
your current level of muscular fitness and your fitness goal.
REPETITION AND SETS
To improve fitness, you must do enough repetitions of each exercise to fatigues your
muscles. The number of repetitions needed to cause fatigues depends on the amount of
resistance: the heavier the weight, the fewer repetitions to reach the fatigue. In general,
a heavy weight and the low light weight and high number of repetitions (15-20) build
endurance.
In weight training, a set refers to a group of repetitions of an exercise followed by as rest
period. For developing strength and endurance for general fitness, a single set of each
exercise is enough, provided you use enough resistance to fatigue your muscles. (You
should just barely be able to complete the 8-12 repetitions – using good form – for each
exercise.) doing more than1 set of each exercise may increase your strength
development, and most serious weight trainer do at least 3 sets of each exercise.
If you perform more than 1 set of an exercise, you need to rest log enough between set
to allow your muscles to work at a high intensity to increase fitness. The length of the
rest interval depends to the amount of the resistance. See table below.

ACSM RECOMMENDATION FOR MUSCULAR STRENGTH
Novice and intermediate

Volume 1-3 sets per exercise
Intensity 60%- 70% 1RM
8-12 repetitions
Rest period 2-3 min. between sets for core lifts
1-2 min. for assistance exercise
Frequency Novice: 2-3 days – week
Intermediate: 3-4 days – week
Advance individual
Volume Multiple set programs with systematic variations in volume and
intensity
Intensity Cycling load 80%- a100% 1RM
Progressive to heavy 1-6 repetitions
Rest period 2-3 min. between sets for core lifts
1-2 min. for assistance exercise
Extended rest period necessary
Frequency 4-6 days – week
COOL DOWN
To cool down after weight training, relax 5-10 minutes after your workout. Although this
controversial, a few studies suggested that including a period of post exercise stretching
may help prevent muscle soreness; warm-up muscles and joints make this a particularly
good time to work on flexibility.
OVERTRAINING – doing more exercise than hour body can recover from – can occur in
response to heavy resistance training. Possible signs of overtraining include lack of
progress or decrease performance, chronic fatigue, decreased coordination, and chronic
muscle soreness. The best remedy for over training is rest: add more days of recovery
between workouts with extra rest, chances are you'll be refreshed and ready to train
again.

Sample program of Resistance training for beginners
FREQUENCY OF EXERCISE
For general fitness, the American college of sports medicine recommends a frequency of
2-3 days per week for weight training, allow your muscles at least 1 day of rest between
workouts.

WEIGHT TRAINING EXERCISES
Exercises Free Weights Weight Machines
1. Bench Press
Muscle Developed:
Pectoralis Major,
Triceps, Deltoids
2. Shoulder Press
Muscle Developed:
Trapezius, Triceps,
Deltoids
3. Pull -Up
Muscle Developed:
Latissimus Dorsi, Bicep
4. Lateral Raise
Muscle Developed:
Deltoids
5. Bicep Curl
Muscle Developed:
Bicep, Brachialis
6. Squat
Muscle Developed:
Quadriceps, Gluteus
Maximus,
Hamstring,
Gastrocnemius
7. Heel Raise
Muscle Developed:
Gastrocnemius, Soleus

8. Curl Up or Crunch
Muscle Developed:
Rectus Abdominis,
Obliques
EXERCISE YOU CAN DO AT HOME

1. Lunges
You can do straight lunges, side lunges and reverse lunges. These are great for working
out your leg muscles, back, abs and core, and also improve physical balance. Take these
steps to do a basic lunge.
- Stand straight with chin up.
- Take one foot forward and don’t move the other.
- Bend forwards until both knees are bent at 90-degree angle.
- Return to the starting position.
https://www.adityabirlacapital.com/healthinsurance/active-together/2020/04/16/functional-workout-for-health/
2. Mountain Climber
As the name states, this exercise requires getting in position like a rock/ mountain
climber. Along with other benefits, this exercise also builds up cardiac strength. Do it
with these steps-
- Start in the push-up position.
- Bring one knee close to the chest while tightening the abs.
- Take it back and repeat with the other knee.
- Gradually increase your pace.

https://fitness4backpain.com/mountain-climbers-exercise-great-low-impact-cardio/
3. Bicycle Crunches
These give an interesting twist to your regular crunches. They are great for building the
abdomen muscles and the muscles around it, along with back and legs. Take the
following steps-
- Start in a crunch position and lift your legs, like when peddling a cycle.
- Keep your palms on the side of your head.
- Bend your right knee while bringing it closer to your chest.
- Try to touch your left elbow to your right knee and repeat with the right
elbow and left leg.
https://www.adityabirlacapital.com/healthinsurance/active-together/2020/04/16/functional-workout-for-health/
4. Plank Position
Planks are not only great to work out all muscles of the body but can improve endurance
and physical balance. Beginners are usually able to hold a plank between 6 to 10 seconds.
Do a plank with these steps.
- Lie down with your legs at shoulder level.

- Lift while balancing your body weight on forearms and toes.
- Pull your stomach inside, look straight and hold.
- Gradually work on increasing the time that you can hold the plank.
https://www.realsimple.com/health/fitness-exercise/how-to-do-a-plank

SUMMARY/CONCLUSION
Improvement in resistance training and functional exercise lead to enhance
physical performance, protection against injury, improved body composition, better
self-image, improve muscle bone density with aging and reduced risk for chronic
disease. Static (isometric) exercise is useful when a person recovering from an injury
or surgery or needs to overcome weak points in range of motion. Dynamic (isotonic)
exercise involve contraction that result in movement. The two most common types are
constant resistance (free weights) and variable resistance (many weight machines).
Free weights and weight machine are basically equally effective in producing fitness,
although machine tend to be safer. Lifting heavy weights for only a few repetitions
helps develop strength. Lifting lighter weights for more repetition helps develop
muscular endurance. A weight training program for general fitness include at least 1 –
3 sets of 8 – 12 repetitions of 8 – 10 exercises along with warm-up and cool- down
periods; the program should be carried out 2 – 3 time a week. Functional training is a
type of exercise that looks like movements you make in your daily life. It can be helpful
for athletic performance, injury prevention, and other everyday fitness tasks.
Functional exercises teach your body to work rather than training specific parts.
Strengthening the whole body in this way has many benefits for your health.

Activity 2. Reflective Essay
Direction: Read the questions below carefully and write your answer on the space
provided not less than 100 words.
1. Based on the resistance exercises that were discussed in the lesson, what type of
resistance exercise do you likely most and why? Write your essay.
Activity 3. Knowledge check

Direction. Encircle the letter of the best answer that corresponds to the following
questions or statements.
1. The muscle contraction that changes the length of the muscle.

a. Static b. Dynamic c. Isometric
2. The strength exercise that uses dumbbells, and barbells.
a. Functional b. Free weights c. Weight machine
3. The burpee is considered a multi joint exercise.
a. True b. False c. none of these
4. The recommended number of sets for novice and intermediate in muscular
strength.
a. 1-3 b. 2-3 c. 3-4
5. The safe and convenient type of resistance training exercise.
a. Free weights b. resistance band c. weight machine

PERFORMANCE TASK 2. Circuit workout
Name: Section:
Date: Group no.
Procedure
1. Group yourselves into eight to ten members
2. Design a Circuit workout using the functional exercise that target your lower, core
and upper body muscle with accompany of music.
3. The group presentation must be aligned to assigned topic and within the duration
of four to five minutes.
4. The presentation evaluated based content, execution, good form, and enthusiasm
video length of the rubrics below.
MEDIA AT HOME
● 1 Hour ISOMETRIC FULL BODY WORKOUT at Home | Day Four of Five
https://www.youtube.com/watch?v=S-m7TY5nKo4
● 30 Minute Full Body Dumbbell Strength Workout.
https://www.youtube.com/watch?v=AjAVhtQ2vok

● Total Body Strength Training Gym Routine | Joanna Soh
https://www.youtube.com/watch?v=Im5wJLdudDg
● HOME WORKOUT // FUNCTIONAL BODYWEIGHT TRAINING LEVEL 1 // REBECCA
BARTHEL https://www.youtube.com/watch?v=etjw96_TrR4

REFERENCES:
Begum, J. (2021, June 22). Functional training: Examples and benefits. WebMD. Retrieved
February 5, 2023, from https://www.webmd.com/fitness-exercise/how-to-exercise-with-
functional-
training#:~:text=Functional%20movements%20use%20large%20groups,training%20can
%20help%20you%20improve.
Bushman, B. (2014). ACSM's resources for the personal trainer (4th ed.). Philadelphia, Pa:
Wolters Kluwer Lippincott Williams & Wilkins.
Bushman, B. A. (2017). Complete Guide to Fitness & Health (2nd ed.). Champaign, IL: Human
Kinetics.
Department of Health & Human Services. (2007, July 31). Resistance training – health benefits.
Better Health Channel. Retrieved February 5, 2023, from
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-
benefits
Davis, N. (2020, April 23). Why functional fitness is important. Healthline. Retrieved February
5, 2023, from https://www.healthline.com/health/fitness/functional-fitness-adults.
Davis, N. (2020, May 26). How to maintain your functional strength while sheltering in place.
Healthline. Retrieved February 5, 2023, from
https://www.healthline.com/health/fitness-exercise/functional-strength-
training#beginner-routine
Editor, & Author editor, A. (2018, February 20). Static stretching. Retrieved February 5, 2023,
from http://yogaposesasana.com/static-stretching/
Fashley, T. D., Insel, P. M., & Roth, W. T. (2017). Fit & well: Core concept and labs in physical
fitness and well ness (5th ed., Atlernate ed.). United states, United states: Mcgraw-HIll
compant.
Fleck, S. J., & Kraemer, W. J. (2014). Designing resistance training programs (4th ed.).
Champaign, IL: Human Kinetics.
5 benefits of dynamic stretching before Workout (Science-Based). (2021, February 16).

Retrieved February 5, 2023, from https://infinitefitnesspro.com/benefits-of-dynamic-
stretching/
Fitness, P., Says:, À, Fitness, P., Posted in Fitness, & Conditions, P. (n.d.). 5 functional circuit
training tips. Retrieved February 5, 2023, from
https://www.adityabirlacapital.com/healthinsurance/active-
together/2020/04/16/functional-workout-for-health/.

MODULE 3: Functional Movement Exercises and Core/Flexibility Training
Introduction
Participating in physical activity, especially organized physical activity (i.e., exercise), has
been correlated to an improvement of academic performance (Committee on Physical Activity
and Physical Education in the School Environment, 2013). Evidence also suggests that regular
physical activity correlates with mental health and well-being among university students
(Cornelia, 2020). With the plurality of evidence and practical experience shows that physical
activity is helpful among students and should be encouraged by educational institutions. One
type of physical activity that could help the physical health of students is functional training
(Yang, 2023). In extension to physical health is the benefit in psychological and intellectual
functions (Tahmasbi, 2021).
This module – Functional Movement Exercises and Core/Flexibility Training – gears

toward to inform, demonstrate and instruct students on how to properly execute the said means
of training and how to apply it in a holistic exercise program. In this module, students will learn
primarily the definition and distinction of functional training from other types of exercises. Core
training and flexibility training will be elaborated in such a way of teaching students how to
correctly perform and craft a notable workout plan. The seven basic movement patterns will be
explained and demonstrated, and with the help of the teacher, the students will experience safe
and enjoyable exercise routines. The students will also understand and experience the four (4)
categories of core training. Comparing and contrasting static and dynamic stretching will also be
the highlight of flexibility training. At the end of the module, the students will have confidence
in making an exercise plan using the knowledge they gained from the discussions and activities.
They will also recognize the value in participating with the exercise modalities at hand and
realize their importance as a part of a holistic physical activity plan.
Functional training and core/flexibility training, if done properly, will surely help students
improve their fitness, enhance their capacity to perform activities of daily living, and possibly

also help in their mental and psychological health as all kinds of physical exercises do. This
module, therefore, was crafted in a way that students can easily understand and apply even to
those who do not have any background in organized physical activity. The guidelines presented
in this module can easily be modified to cater to individual differences and preferences.
Lesson 1 : Functional Training and Core/Flexibility Training
a) Introduction
There may be different goals when people engage in physical exercise. Goals like fat loss,
muscle gain, performance enhancement (in athletes) and increase in muscle strength.
Exercising for aesthetic purposes and/or health are worthy goals for students, but it should
also be done to improve physical function. Therefore, people should also consider the
benefit of exercise in improving physical function and efficiency in physical activities of daily
living, especially students. In improving physical function, functional training and
core/flexibility training are of help. Hence, the role of functional training and core/flexibility
training in a holistic exercise plan is to help students move better, pain-free, and more
efficient when they are performing activities in their daily lives.
Before engaging in functional training and core/flexibility training, it is vitally important

to understand the basic principles and things to consider in these training modalities. It is
also important to understand the proper procedures and techniques that would maximize
the benefits of the exercises. Without proper understanding of these concepts, the trainee
might be courting unnecessary fatigue, ineffective training, or worse injury. It is important
that students correctly understand the guidelines and recommendations made by exercise
scientists and experts so that they will not waste the time and energy they commit in
engaging in these exercise regimens.

Learning Objectives and Outcomes
a. Identify and describe the various types and categories of functional

movement exercises, core exercises, and stretching exercises.
b. Understand the difference between the basic movement patterns; core
exercises; static and dynamic stretching exercises.
c. Recognize the importance of using functional movement exercises, and core
and flexibility exercises as part of an exercise program.
Lesson Proper
1. What is functional training? Core Training? Flexibility Training?
Functional training is generally defined as movement or exercises that are used to improve a
person’s ability to perform daily activities or improve physical function for a desired goal (
(DeFrancesco, 2018). Functional training focuses on building muscular strength, joint integrity,
balance, and flexibility that are done in all planes of motion for a more efficient body movement
when performing desired activities. When engaging in functional training, it is important to
understand that the exercises are primarily muti-joint and multi-planar which enables not only
the agonistic and antagonistic muscles synergy but also the recruitment of stabilizing muscles
for a better facilitation of movement. In these kinds of exercises, the nervous system works
effectively in a manner that the body parts are moving appropriately, and the muscles are
activated at the right time (DeFrancesco, 2018).
The core provides an essential link between the lower to the upper body. It plays an essential
role in facilitating and supporting efficient and powerful movements of the body (Clayton,
2015). Core training, then, is the strengthening and conditioning of the muscles in the
midsection that allows force transmission from the lower to the upper body or vice versa.
Abdominal muscles (TVA, RA, EO, IO), posterior muscles in the torso (e.g., ES, QL, multifidus)
and even the LD, PM, and gluteal muscles are considered part of the core musculature. Training
these muscles in isolation or synergistically can be considered core training.

Flexibility refers to the ability to move a joint through its full range of motion with ease.
Flexibility is joint specific which means that the level of flexibility in one joint does not
necessarily corresponds to other joints (Thompson, 2008). Flexibility is affected by several
factors like bony structures of the joint, age, activity, sex, and soft-tissue characteristics (i.e.,
muscles, tendons, etc.) (Thompson, 2008). Flexibility can be improved by flexibility training or
commonly known as stretching. Stretching is a low impact activity that aims to improve
flexibility. This is done by lengthening the soft-tissues through holding the soft-tissues in a
lengthened position for a desired period or a repetitive relaxation-contraction cycle of the
moving muscles.
1. Basic Movement Patterns
Basic exercise movement patterns, in simple terms, are exercise classifications

that compose and derived from foundational human movements. These
movement patterns form the foundation of exercise selection. There are
common rules of thumb, however, in categorizing exercises in the basic exercise
movement patterns (Walker, 2016). These are:
1) direction of movement of the exercise;

2) primary joint lever;
3) joints deemed to experience largest relative forces.
-

Table 1 Shows the basic movement patterns and examples of exercises in each
category.
Basic Movement Patterns Sample Exercises
Hip Dominant – exercises in which the Deadlift, Romanian Deadlift, Goodmornings,

primary joint involve in movement is the Hip Thrust, Kettlebell Swing
hip joint
Knee Dominant – exercises in which the Lunges, Step-Ups, Leg Press, Squats
dominant lever is the knee (bilateral variations are considered both hip
and knee dominant, however, the position of
the additional resistance often dictate which
joint experiences larger relative forces)
Push – upper body exercises that move the Bench Press, Shoulder Press, Push Up, Dips,
resistance away from the torso (direction of Arm Extension exercises
force application is away from the body) and
can be categorized either vertically or
horizontally
Pull – upper body exercises that move the Pull Ups, Lat Pulldowns, Barbell Rows, Bicep
resistance toward the torso (direction of Curls
force application is toward the body) and
can be categorized either vertically or
horizontally
Rotational/Diagonal – these exercises are Russian Twist, Cable Rotation, Woodchops,

primarily movements with rotational nature, Medicine Ball Throws
typically in the transverse plane

(Anti)Lateral Flexion/(Anti)Extension – Lateral – Paloff Press, Side Planks, Weighted
exercises that are designed to challenge the Side Bends
lumbo-pelvic complex and spinal erectors Extension – Planks, Supermans,
either to prevent flexion/extension (in the Hyperextensions, Glute Bridge
sagittal or frontal planes) or lift resistance
doing flexion/extension (in the sagittal or
frontal plane)
Gait + Carry – exercises that involve the gait Farmer’s Walk, Sled Drag, Resistive Running
cycle with added resistance
2. Categories of Core Exercises
There four (4) categories of core exercises – anterior, lateral, posterior,

rotational/diagonal. These four categories are distinguished by the muscle group they
target and by the movement that is involved in the exercises. Table 2 shows the muscle
groups involved and the exercise examples within the categories (Clayton, 2015).
Exercise Muscle Groups Exercise

Category Involved Examples
Anterior – exercises that Transversus Abdominis, Crunch Variations, Plank

involves the musculature of Rectus Abdominis Variations, Leg Raises
the anterior musculature
usually done through torso
flexion or resisting torso
extension
Lateral – exercises that Internal and External Side Bending Crunches, Side
activates the lateral Obliques, Quadratus Plank Variations
musculature of the torso Lumborum
and involves lateral flexion
movement.

Posterior - exercises that Erector Spinae, Hip Bridge Variations,
recruits the posterior Quadratus Lumborum, Back Extension Variations
muscles which are Multifidus, Gluteal
primarily extensors (hip Muscles
and torso), and involves
torso extension and
anteflexion movements
Rotational/Diagonal – Internal and External Pallof Press Variations,

exercises that involve the Obliques, Quadratus CableTwists, Med Ball
lateral musculature of the Lumborum, Rotatores Diagonal Toss
torso, and involves
rotational and/or anti-
rotation movements
3. Static and Dynamic Stretching
- Stretching involves the elongation of a body segment to a point of resistance in the range
of motion. At the point of resistance, a force is applied. The stretching can be done passively
or actively. Passive stretching is when a partner or a machine provides an external force to
cause or enhance a stretch. While active stretching is when the person stretching supplies
the force of the stretch. There are two main types of stretching that is commonly used to
improve flexibility and as part of a training session – static and dynamic (Baechle, 2008).
- Static stretching is a slow and constant elongation, with the end position held ranging
from 8 to 30 seconds. A static stretching includes the relaxation and concurrent elongation
of the stretched muscle. Static stretching, because it is performed slowly, is relatively safe
and effective to improve range of motion. However, caution should be remembered when
doing too intense elongation (Baechle, 2008).
- Dynamic stretching is a type of functionally based stretching exercise used in sports-
specific contexts by preparing the body for the specific movements that will ensue. Dynamic
stretching can also be termed as mobility drills which places the focus on movement
requirements rather than individual muscles (Baechle, 2008).
a. Static Stretching Examples (Dearden, 2017)
1) Upper Back Stretch

Procedure: Stand tall, feet slightly wider than shoulder-width apart, knees
slightly bent. Interlock your fingers and push your hands as far away from your
chest as possible, allowing your upper back to relax. You should feel the stretch
between your shoulder blades.

2) Shoulder Stretch
Procedure: Stand tall, feet slightly wider than shoulder-width apart, knees
slightly bent. Place your right arm, parallel with the ground across the front of
your chest. Bend the left arm up and use the left forearm to ease the right arm
closer to your chest. You will feel the stretch in the shoulder. Repeat with the
alternative arm.
3) Standing Hamstring Stretch
Procedure: Stand with your lef t leg one step in front of your right foot, bend
your right knee and sit your weight on it. Toes of your front foot point up to the
sky, with hands folded on the thigh. Tilt the hips forwards as if sticking your
bum in the air, keeping your back straight, hold when you feel a comfortable
stretch. Repeat with the other leg.
4) Calf Stretch

Procedure: Stand tall with one leg in front of the other, hands flat and at
shoulder height against a wall. Ease your back leg further away from the wall,
keeping it straight and press the heel firmly into the floor. Keep your hips facing
the wall and the rear leg and spine in a straight line. You will feel the stretch in
the calf of the rear leg. Hold the stretch and then repeat with the other leg.
5) Quadriceps Stretch
Procedure: Stand tall holding or leaning to an object to keep your balance.

Grasp the top of your ankle or forefoot behind you and pull ankle toward the
buttocks. Repeat with the opposite leg.
6) Hip and Thigh Stretch
Procedure: Stand tall with your feet approximately two shoulder widths apart.
Turn the feet and face to the right. Bend the right leg so that the right thigh is
parallel with the ground and the right lower leg is vertical. Gradually lower the
body keeping your back straight and use the arms to balance. You will feel the
stretch along the front of the left thigh and along the hamstrings of the right
leg. Hold a comfortable stretch and repeat by turning and facing to the left.

a. Dynamic Stretching Examples
1) World’s Greatest Stretch (Lefkowith,
2020) Procedure:
i. Start in a high plank position with your hands under your shoulders and
feet together. Your body should start in a nice straight line from your head to your heels. Do
not let your hips sag or your butt go up in the air. Also make sure to engage your core with
a slight pelvic tilt.
ii. Step your right foot outside your right hand so that you are in a nice low
runner’s lunge. Make sure your foot is flat on the ground. (If you are less flexible, your foot
may not be right outside your hand or you may need to drop your back knee down to the
ground. But do not let your front heel come up. You still want your foot to be flat on the
ground.)
iii. In the low runner’s lunge, drop your right elbow down to the ground near
the instep of your right foot. Do not worry if you can’t touch the ground. Just drop your
elbow down as low as you can. Feel a nice stretch in your hip and glute.
iv. Then bring your elbow up off the ground and rotate your right arm up
toward the ceiling, opening your chest up toward the ceiling to face your right leg. Stretch
your right arm up toward the ceiling and rotate your chest open to feel a nice stretch in
your hips, glute, back and chest.
v. Bring the right hand back down to the ground and then drop your back
knee (left knee) down to the ground. Sit back on your left heel and let your right leg
straighten out in front of you. Feel a stretch down your right hamstring. Lean forward over
that front leg to increase the stretch. You may even feel this stretch your low back a bit.
vi. Then shift back forward into the low runner’s lunge, bending your right
leg and lifting your left knee up off the ground.

You can then repeat the stretch on the same side or step your right foot back into the plank
position and step your left foot up outside your left hand to stretch the other side. Complete 5-
10 reps per side. Take your time at each step to feel the stretch working. Spend a little more
time on pieces of the stretch that you really feel hitting your tight spots!
2) Lunge with Twist (Chertoff, 2019)

Procedure:
i. Reach overhead with your left arm and bend your torso toward the right side.
ii. Bring your right leg back to return to an upright standing position.
iii. Lunge forward with your left leg.
iv. Repeat five times on each leg.

3) Leg Pendulum (Chertoff, 2019)
Procedure:
i. Start to swing one leg back and forth while balancing on the other. You can hold
onto a wall if needed.
ii. Swing forward and backward 5–10 times.
iii. Bring that leg down and repeat with the other leg, swinging 5–10 times.
iv. You can then face the wall and swing your legs from side-to-side, if desired.

ACTIVTY 4: Reflective Essay:
Direction: In less than 200 words, explain how will you include functional exercises
and core/flexibility training as part of your exercise routine that you can carry out
regularly.
2. Knowledge Check
Direction: Encircle the letter of the best answer that corresponds to the following
questions or statements.
1) How many categories of core exercises there are?
a. 1 b. 2 c. 3 d. 4
2) Which exercise modality tends to increase joint range of motion?
a. functional b. core c. flexibility d. endurance
3) training includes exercises that are primarily multi-joint and are multi-
planar which promotes better movement facilitation.
a. functional b. core c. flexibility d. endurance
4) stretching is a type of functionally based stretching exercise used in
sports-specific contexts by preparing the body for the specific
movements that will ensue.
a. isometric b. static c. active d. dynamic
5) exercises are upper body exercises that move the resistance toward
the torso (direction of force application is toward the body) and can be
categorized either vertically or horizontally.
a. push b. pull c. rotational d. gait + carry

b) Rubrics (Reflective Essay)
Criteria Outstanding Very Satisfactory Needs Poor

(100) Satisfactory (60) Improvem (20)
(80) ent (40)
Content Superiorly Sufficiently Limited Limited Minimal

(40%) developed content developed content with content content
with strong content with average with
elaboration and adequate explanation inadequate
explanation elaboration and explanation
explanation
Relevan Relevance, Relevance, current Relevance, Relevance, Irreleva

ce (30%) current and and are clearly current and current and nt and
well-defined defined. poorly very poorly poorly
defined. defined defined
Aestheti The The presentation The The The

c Value presentation reflects presentation presentatio presenta
(30%) directly reflects relevance of the reflects the n does not tion
the topic topic topic fully reflect does not
averagely the topic reflect
the
topic
Lesson 2 Practical Application of Functional Movement Exercises and Core/Flexibility

Training
Introduction
After knowing the fundamental concepts of functional training and core/flexibility

training, it is time vital that students practice what they have learned. An immersion to
exercise with only knowledge without practical application will not result in better fitness,
health, and wellness. Hence, this lesson aims to make students participate and experience
how to carry out functional training, core training, and flexibility training.
This lesson includes demonstration and execution of the different exercise variations in
each basic movement pattern, in each category of core exercise and static/dynamic
stretching. The instructor will demonstrate proper form and specify guidelines with
recommendations on how to properly perform each exercise. The students will also be given
a chance to execute the exercises with proper procedure. At the end of the lesson, students
should be able to develop a workout routine using exercises from the discussed training

modalities. They also should be able to incorporate functional training, core training, and
flexibility training in a holistic exercise plan.
With proper execution and mindful planning of exercises, the students will be able to
individualize their exercises routines that they can enjoy and get the best benefit from. By
allowing students to individualize their workouts, a higher motivation and maintenance of
exercise adherence (Pedersen, 2021). A higher rate of physical activity has significant health
benefits that students might get from (World Health Organization, 2022). Once students
understand and experience the acute benefits of exercise, they may have a better
appreciation of physical activity.
a. Organize different exercises to form a holistic workout routine in improving daily

functional capacity.
b. Perform the different categories of functional movement exercises, core exercises
and types of stretching exercises.
c. Recognize the importance of functional movement exercises, core, and flexibility
exercise as a valuable part of a physical fitness program.
Lesson Proper
1. Exercise Examples for each Basic Movement Pattern

- Hip Dominant
• Romanian Deadlift
Procedures:
1) Stand with feet shoulder-width apart and toes facing forward. Hold a
resistance in front of thighs using a pronated grip. Knees and hips are
slightly bent, and arms are straight in front of thigh. Back should be in
normal curvature, proud chest and shoulders depressed. Head and neck
follow the spine yet eyes looking forward.
2) Start the movement by moving the resistance down keeping it as close
to the body as possible. Hips should move backwards while bending, and
the knee keeps behind the toes while bending. Arms should be straight
through the whole range of motion.
3) Pass through the knee or when hamstrings are felt stretched without
any tension on the lower back. Keep the eyes looking forward while the
hip hinges yet the torso should not lean forward. (If possible, keep the
shoulders in line with the resistance all the time.)

After the proper depth was reached, stand up. Make sure to keep the knees in the same position
and stand up by trying to do a controlled hip thrust forward. Finish the movement by going back
to the starting position without the torso hyperextending.
- Glute Bridge (ACE, Glute Bridge Exercise, n.d.)

Procedures:
1) Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee
position with your feet flat on the floor. Place your feet hip-width apart with the toes
facing away from you. Gently contract your abdominal muscles to flatten your low back
into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.
2) Upward Phase: Gently exhale while holding your abdominal contraction and press your
hips upwards off the floor into extension by contracting your glutes (butt muscles). At the
same time press your heels into the floor for more stability. Avoid pushing your hips too
high as this generally increases the amount of hyperextension (arching) in your low back.
Maintaining your abdominal contraction helps avoid excessive arching in your low back.
3) Lowering Phase: Inhale and slowly lower yourself back towards your starting position.
Progression: Gradually progress this exercise by starting with both feet together and
extending one leg while in the raised position.

Knee Dominant
• Forward Lunge (ACE, Forward Lunge, n.d.)

Procedure:
1) Starting Position: Stand with your feet together. Depress and retract your
scapulae (pull your shoulders down and back) without arching your low
back, and "brace" (engage your abdominal/core muscles) to stiffen your
spine.
2) In preparation to step forward, slowly lift one foot off the floor, stabilizing
your body on the stance (supporting) leg. Avoid any sideways tilting or
swaying in your upper body and try not to move the stance (supporting)
foot. Hold this position momentarily before stepping forward. The raised
(swing) leg should initiate contact with a heel strike first, slowly
transferring your body weight into the leading (forward) foot placed
firmly on the floor. As you load into this leg, avoid any sideways tilting or
swaying in your upper body and try not to move the stance (supporting)
foot.
3) As you lunge forward, focus more on dropping your hips towards the floor
rather than driving your hips forward. This will help control the amount
of forward movement of your shinbone (forward tibial translation) over
your foot. Continue lowering your body to a comfortable position or until
your front thigh becomes parallel with the floor and your tibia (shinbone)
is in a slight forward lean. While lunging, simultaneously, bend forward at
your hips, maintaining a flat back.
Firmly push off with your front leg, activating both your quads and glutes
(thighs and butt muscles) to return to your upright, starting position.

Push
• Push Up (Bodybuilding.com, n.d.)
Procedure:
1) Lie on the floor face down and place your hands slightly wider than
shoulder width apart.
2) Next, lower yourself downward until your chest almost touches the floor
as you inhale.
3) Now breathe out and press your upper body back up to starting position
while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower
yourself downward again for as many repetitions as needed.
- Pull
· Inverted Row (Kemb, 2022)
Procedure:
1) Set the bar (or your rings) around waist height. The lower the bar, the
more difficult the movement becomes.
2) Position yourself under the bar lying face up. Lie on the floor underneath
the bar (which should be set just above where you can reach from the
ground).
3) Grab the bar with an overhand grip, slightly wider than shoulder-width
(palms facing AWAY from you).
4) Contract your abs and butt and keep your body a completely straight line.
Your ears, shoulders, hips legs, and feet should all be in a straight line (like
you’re doing a plank).
5) Pull yourself up to the bar until your chest touches the bar.
Lower yourself back down with proper form.

- Rotational/Diagonal
· Russian Twist (MasterClass, 2021)
Procedure:
1) Sit on the floor with your legs together and your knees bent. Keep your
feet on the floor or slightly off the ground. You should be sitting on the sit
bones of your pelvis.
2) While maintaining a tall posture, lean backward until your body is at 45-
degree angle from the ground. Your hips and knees should be bent at 90
degrees.
3) Engage your core. Your chin should remain tucked throughout the
movement, as if you were holding an egg under your chin.
4) Hold a medicine ball, dumbbell, weight plate, or your arms in front of
your body; your arms can be bent or straight.
5) In a slow and controlled manner, rotate your upper body to the right.
Rotate your upper body to the left. As you rotate back and forth, keep your
lower body still.

- (Anti)Lateral Flexion/(Anti)Extension
· Side Plank (Asher, 2022)
Procedure:
1) Lie on your right side, legs extended and stacked from hip to feet. The elbow of your
right arm is directly under your shoulder. Ensure your head is directly in line with your
spine. Your left arm can be aligned along the left side of your body.
2) Engage your abdominal muscles, drawing your navel toward your spine.
3) Lift your hips and knees from the mat while exhaling. Your torso is straight in line
with no sagging or bending. Hold the position.
4) After several breaths, inhale and return to the starting position. The goal should be
to hold for 30 seconds. Change sides and repeat.
- Gait + Carry
· Farmer’s Walk (Lindberg, 2021)
Procedure:
1) Squat down and grab a weight in each hand.

2) Engage the core and pull your shoulder blades down and back while standing back up,
returning to an upright posture.
3) Step forward and begin walking. Keep your head up, shoulders back, and core muscles
engaged.
4. Continue walking for your desired time or distance

1. Practical Application of Core and Flexibility Exercises
Core and flexibility exercises (stretching) were discussed in the previous lesson. The
students should be able to execute the given exercise in lesson 1.
2. Incorporating Functional, Core and Flexibility Training in a Holistic Workout Plan
Functional exercises (from each basic movement pattern) can be done as part of the
strength and conditioning plan. Since functional exercises should be the foundation of
efficient movement for daily living, it is paramount that functional exercises should be
done in the first few workout sessions, especially with students who are novice in
exercising. When the individual has considerable movement literacy from functional
exercise, the individual is now ready to perform resistance training and higher level
strength and conditioning exercises. It is important to remember that the goal for
functional training is to increase the efficiency of doing activities of daily living.
Core exercises can be done almost every workout session. Core exercises, since they are
low intensity and low impact, they are done mostly at the end of the training session.
However, in some instances, doing them in the beginning of high impact training sessions
for activation as preparation for higher intensity exercises are warranted. It is important
to understand that core training is supplemental to the strength and conditioning workout
(Clayton, 2015).
In a training session, stretching precedes and follows the workout proper. Dynamic
stretching has shown to be effective warm up strategy for agility drills, jumping and
running (Chaouachi, et al., 2010). While static stretching has shown to impair strength and
power (Helmi, G., Yassine, & Urs, 2019). Therefore, Dynamic stretching should be done as
a warmup and static stretching as cool down.

Table 3 is an example of a training session incorporating functional exercises, core
exercises and flexibility exercises.
Exercises Sets Repetition Rest

Interval
Warm Up 2 sets in circuit 20 seconds each No rest between

· Hip Circles fashion exercise exercises and
· Lunge w/ Twist 30 seconds rest
· Arm Circles between sets
· Inchworm
· Leg Pendulum
Workout Proper 3 sets in circuit 10-12 reps 20 seconds

· Romanian fashion 8-10 reps 20 seconds
Deadlift 8 reps per side 20 seconds/side
· Push Up 10-12 reps 90 seconds*
· Forward
Lunge *rest in between
· Bent-Over sets
Dumbbell Row
Core 3 sets in circuit

Crunches fashion 10 reps 10 seconds
Side Plank 20 seconds/side 10 seconds/side
Glute Bridge 30-second hold 10 seconds
Russian Twist
10 twists/side 60 seconds*
*rest between
sets

Exercises Sets Repetition Rest Interval
Cool Down
· Quad/Hip Flexor 2 sets in circuit Hold stretched No rest in between
Stretch fashion position for 8-10 exercises and sets
Bent-over
Hamstring seconds
Stretch
Figure 4 Stretch
· Chest Stretch
· Cross Shoulder
Stretch

Performance Task 3
Procedure:
1. Group yourselves into 5.

2. Design a workout session (as presented above) incorporating functional
exercises, core exercises and stretching.
3. Present the exercises included in the workout session. Present it with music
accompaniment with minimal repetition in each exercises.
4. Exercise form should be based on the examples given by teacher or derived
from internet sources.
5. The activity will be evaluated based on proper execution, proper procedure,
and proper form.
b) Rubrics (Performance Task)
Criteria Outstandi Very Satisfact Needs Poor

ng (100) Satisfact ory (60) Improvem (20)
ory (80) ent (40)
Proper Executed Executed Executed Executed Execute

Executi the the the the d the
on exercises exercises exercises exercise exercise
(40%) with properly in an below s poorly
exception with average average
al ability minimal level with
errors multiple
errors
Proper Executed Executed Executed Executed Exercise

Proced the the the exercise transitio
ure exercises exercises exercises transition n is poor
(30%) in perfect with with with below
transition smooth average average
as shown transitio transitio level
in the n with n from
designed minimal exercises
workout error to
routine another

Proper Exercise Exercise Exercise Exercise Exercise
Form forms are forms are forms are forms are forms
excellent above average poor with are poor
(30%)
and average with minimal showing
shows showing average control poor
good good control and control
control control and balance and
and and balance balance
balance balance

References
ACE. (n.d.). Forward Lunge. Retrieved from American Council of Exercise:

https://www.acefitness.org/resources/everyone/exercise-library/94/forward-
lunge/
ACE. (n.d.). Glute Bridge Exercise. Retrieved from American Council of Exercise:
https://www.acefitness.org/resources/everyone/exercise-library/49/glute-
bridge/
Asher, A. (2022, July 28). How to Do a Side Plank: Proper Form, Variations, and Common
Mistakes. Retrieved from verywellfit.com: https://www.verywellfit.com/how-to-
safely-progress-your-side-plank-exercise-4016853
Baechle, T. R. (2008). Essentials of strength training and conditioning. Champaign, IL:
Human Kinetics.
Bodybuilding.com. (n.d.). Push Up. Retrieved from Bodybuilding.com:
https://www.bodybuilding.com/exercises/pushups
Chaouachi, A., Castagna, C., Chtara, M., Brughelli, M., Turki, O., Galy, O., . . . Behm, D. G.
(2010). Effect of Warm-Ups Involving Static or Dynamic Stretching on Agility,
Sprinting, and Jumping Performance in Trained Individuals. Journal of Strength
and Conditioning Research, 2001-2011.
Chertoff, J. (2019, May 23). The Benefits of Dynamic Stretching and How to Get Started.
Retrieved from Healthline: https://www.healthline.com/health/exercise-
fitness/dynamic-stretching
Clayton, N. D. (2015). Foundations of Fitness Programming. National Strength and
Conditioning Association.
Committee on Physical Activity and Physical Education in the School Environment.
(2013). Physical Activity, Fitness, and Physical Education: Effects on Academic
Performance. In F. a. Board, I. o. Medicine, & C. H. Kohl HW III, Educating the
Student Body: Taking Physical Activity and Physical Education to School (p. 4).
Washington (DC): National Academies Press.
Cornelia, H. F. (2020). Regular Physical Activity, Short-Term Exercise, Mental Health, and
Well-Being Among University Students: The Results of an Online and a
Laboratory Study. Frontiers in Psychology, 11. doi:10.3389/fpsyg.2020.00509
Dearden, K. (2017, September 1). Ten Static Stretching Exercises. Retrieved from
Newcastle Sports Injury Clinic: https://www.newcastlesportsinjury.co.uk/ten-
static-stretching-
exercises/#:~:text=Static%20Stretching%20Drills,Band%20Stretch%2C%20Stand
ing%20Shin%20Stretch.
DeFrancesco, C. I. (2018). Principles of Functional Exercise. Westchester Sports and
Wellness.
Helmi, C., G., B. D., Yassine, N., & Urs, G. (2019). Acute Effects of Static Stretching on
Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Frontiers in
Physiology, 10. doi:10.3389/fphys.2019.01468

Kemb, S. (2022, January 13). How to Do a Bodyweight Row or Inverted Row. Retrieved
from NerdFitness: https://www.nerdfitness.com/blog/inverted-row-are-you-
missing-out-on-this-great-exercise/
Lefkowith, K. (2020). THE WORLD’S GREATEST STRETCH – A QUICK FULL-BODY STRETCH
FOR ANYONE WITH A DESK JOB. Retrieved from Redefining Strength:
https://redefiningstrength.com/the-worlds-greatest-stretch/
Lindberg, S. (2021, August 25). How to Do a Farmer's Carry: Proper Form, Variations, and
Common Mistakes. Retrieved from verywellfit.com:
https://www.verywellfit.com/how-to-do-a-farmer-carry-techniques-benefits-
variations-4796615
MasterClass. (2021, September 21). Russian Twist Guide: How to Master the Russian
Twist. Retrieved from masterclass.com:
https://www.masterclass.com/articles/russian-twist-guide
Pedersen, M. R.-Ø. (2021). Motives and Barriers Related to Physical Activity and Sport
across Social Backgrounds: Implications for Health Promotion. International
journal of environmental research and public health, 18(11), 5810.
doi:10.3390/ijerph18115810
Tahmasbi, F. S. (2021). The Effect of a Functional Training on Psychological Functions of
Healthy Elderly Men. Psychology in Education, 58(2), 9312-9319 .
doi:10.17762/pae.v58i2.3697
Thompson, D. L. (2008). Fitness Focus Copy-and-Share: Flexibility. ACSM's Health &
Fitness Journal, 12(5), 5. doi:10.1249/FIT.0b013e318184516b
Walker, O. (2016, February 6). Basic Movement Patterns. Retrieved from
ScienceforSport: https://www.scienceforsport.com/basic-movement-patterns/
World Health Organization. (2022, October 5). Physical Activity. Retrieved from World
Health Organization: https://www.who.int/news-room/fact-
sheets/detail/physical-activity
Yang, Y. (2023). EFFECT OF FUNCTIONAL TRAINING ON ADOLESCENT HEALTH. Revista
Brasileira De Medicina Do Esporte, 29(Rev Bras Med Esporte, 2023 29).
doi:10.1590/1517-8692202329012022_0257

MODULE 4: STRENGTH AND CONDITIONING EXERCISES
INTRODUCTION
Strength and conditioning (S&C) is the selection and development of dynamic/static
exercises used to improve physical performance. Whilst it originally benefited athletes, it is now
widely used in both the sporting world and more generally. S&C is used to develop every area
of the body and improve the way a person moves, with the intention of enhancing sporting or
physical performance. Research demonstrates that correct and appropriate training can
improve physical performance. It also shows that incorrect and inappropriate training can be
very detrimental to the way the body moves and performs, whether that’s in daily life, hobby
or at sports.
Moreover, S&C involves a wide range of exercises developed to build a variety of skills
with focus on mind, mobility, stability, strength, endurance, power, speed, agility and
performance. It combines strength training, aerobic conditioning, speed and agility training as
well as sport - specific training. S&C also aims to improve strength and endurance, reduce the
incidence of severity of sports injuries and to improve technique and overall performance. It is
beneficial for people of different ages and abilities, e.g., can help order people maintain and
improve their health and quality of life.
PRINCIPLE OF STRENGTH AND CONDITIONING
S&C means engaging in activity to improve performance and/or fitness; this is best
accomplished by understanding general seven sports training; overload, reversibility,
progression, individualization, periodization, and specificity.
a. INDIVIDUALITY
People will have unique responses to the same training stimulus, due to individual
characteristics such as biological age, training age, gender, body size and shape, past
injuries, etc. Thus, training should be adjusted to the individual’s characteristics and
needs.
b. SPECIFICITY
Physiological adaptations to training are specific to the muscle groups trained, the
intensity of the exercise, the metabolic demands of the exercise, and specific
movements and activities.
c. OVERLOAD

Certain adaptations require training with greater stimulus training than that which the
body is accustomed to. This could be done by increasing the intensity, duration, or
frequency of the training.
d. PROGRESSION/PERIODIZATION
Overloading should occur at an optimal level and time frame to maximize performance.
Overloading too quickly may lead to poor technique or injury while very slow
overloading may result in little or no improvements.
e. DIMINISHING RETURNS/ADAPTATION
• An individual’s level of training determines how much improvements in

performance they achieved due to training.
• A novice will see huge and relatively quick gains in performance when they begin
training. However, the gains get smaller and come more slowly as they get more
experienced.
f. REVERSIBILITY
The effects of training will be lost if the training stimulus is removed for an extended
period of time.
BENEFITS OF STRENGTH AND CONDITIONING
Proper strength and conditioning allow an athlete to strengthen supporting muscles even out
muscle imbalances, increase mobility, correct posture, stabilize joints, learn new movement
patterns and enhance coordination and peripheral skills. Specifically;
· increases muscle strength

· increases muscle endurance
· increase muscle fiber size
· strengthened mental health
· increases neutral recruitment
· improves connective tissue function

· improves bone health
· improves motor skill and confidence to engage further in physical activity

· improves mobility and flexibility
SEVEN (7) DIFFERENT TYPES OF STRENGTH
1. Agile Strength
The ability to decelerate, control and generate muscle force in a multiplanar environment.
Traditional strength training focuses on producing a shortening muscle action to move a load
through a single plane of motion; however, many tasks require the ability to move a mass
through gravity in multiple planes of motion.
BENEFITS:
• Generate the force required to move objects from one location to the next.
• Improve resiliency of muscle and connective tissue to reduce the risk of injuries
such as sprains or muscle pulls.
• Enhanced performance of specific sports or activities of daily living (ADLs)
Eight (8) Best Agility Strength Training Exercises
1.1 Lateral Plyometric Jumps
Lateral plyometric jumps help build explosive power, balance and coordination by using
our natural body weight. This advanced agility training exercise is essential for any
athletic position that requires lateral coordination and power. For best results, be sure
to perform this drill after a thorough warm-up. Another option is lateral single leg hop.
1.2 Forward Running, High-Knee Drills
Requiring only a basic speed later and your body, this agility training exercise is designed
to improve foot coordination and speed for all field sport athletes. Simply run with high
knees forward through the ladder, landing in every ladder space. For this simple drill,
proper form is key. Be sure to land on the balls of your feet and drive forward with your
arms.
1.3 Lateral Running, Side-to-Side Drills
Lateral running drills greatly improve both knee and ankle stability, making them ideal
for court-sports. For proper form, maintain a low center of gravity and quickly step side-
by-side through the ladder. Be sure to step both feet, one at a time, inside each rung of
the ladder. While driving your arms forward, always aim to land on the balls of your feet.

1.4 Dot Drills
Agility and explosive speed are achievable when you have the appropriate leg strength,
something that is improved with basic dot drills. Dot drills are just one of the ways in
which you can increase knee and ankle strength, giving you the additional stability you
need in sports, racket sports, basketball, and soccer. Dot drills allow these athletes to
fluently change direction without notice.
To complete the dot drill successfully, use tape to place a small “X” on the ground in the
pattern of five, as seen on a dice. Start your warm-up by jumping from dot to dot with
both feet at once. After you feel warmed-up (approximately 30 sec), progress to one foot
hopping and then try to follow a specific jumping pattern.
1.5 Box Jump Drills
Great for your quads, glutes, and hamstring muscles, start by stepping into a box with a
medium to heavy resistance (depending on your ability). Keep your knees over your toes,
jump as high and as fast as you can. Land safely on the balls of your fee. Repeat the drills
for 10 to 20 seconds.
1.6 L Drills
L drills, also known as cone drills, are a popular agility training exercise used by coaches
and professional trainers to develop rapid change-of-direction ability and speed
How to set the cone for L Drill
1. Set your cones for the 3 Cone Drill

2. Start at the line in a 3 Point Stance

3. Come out low for about 5 yards, maintaining medium speed control, touching the line at the
center cone.
4. Once you touch the line, immediately return to the start cone, and touch the line using the
same hand.
5. Next, turn and sprint back around the center cone, planting off your inside foot for a hard
turn and figure eight around the end cone (again, planting inside foot).
6. Make a sharp cut around the middle cone, turning on your inside foot, and sprint back to the
starting cone, to finish the drill.
7. Repeat 3 to 5 times.
1.7 Plyometric Agility Drill
Athletes use plyometric jumping exercises to build explosive power and speed.
Additionally, these challenging agility training drills improve coordination, dexterity, and
effectively improves sports performance. Using a set of small hurdles, jumping on one
or both feet can develop agility and increase foot speed for runners and field sports
athletes alike.
Setting:
• Set up several small agility hurdles, placing about 2 feet between each hurdle.
• Start with your legs shoulder width apart. Begin to jump upward and forward, clearing
each hurdle. Be sure to land lightly on the balls of your feet.
Set up of Agility Small Hurdle

1. Upon landing, immediately jump again, driving forward with your arms.
2. Repeat several repetitions.
3. Repeat the drill on only the right foot and then only on the left.
1.8 Shuttle Run
The shuttle run is a standard agility training exercise used by athletes who play stop-and-
go sports (i.e. soccer, basketball, and hockey). Shuttle run drills are an easy way to inject
some high-intensity training into a basic conditioning program while you build speed,
agility, and endurance.
Setting:
• Set a training area with two markers, such as cones, about 25 yards apart. With explosive
speed, sprint from one marker to the other marker and back. Repeat 6 to 8 times.
Consider switching it up by including forward-touch-return runs, forward-backward
runs, and side-to-side runs.
Training Strategy for Agility
EXERCISE INTENSITY REPETITION TEMPO SETS REST

SELECTION INTERVAL
Multiplanar Low to moderate, 12 to 15+ Variable 2 to 30 to 90

movements using a approximately 50- speeds; 5+ seconds
variety of free 70% of the slow to
weights estimated one (1) fast weight
(dumbbells, repetition is moving
medicine balls, maximum (1RM) for slowly)
sandbags, etc.) or a particular
cable machines. exercise.
2. Strength Endurance
The ability to maintain muscular contractions or a consistent level of muscle force for extended
periods of time. It relies upon aerobic efficiency to supply oxygen and nutrients to the working
muscles while removing metabolic waste.
BENEFITS:

• Maintain good postural stabilization for an extended period of time.
• Improve the aerobic capacity of working muscles.
• Enhance ability to perform many functional tasks and ADLs
Top Ten (10) Strength Endurance Exercises
The proper exercise selection for muscular endurance depends on your goals and context.
2.1 Farmer’s Walk & Loaded Carries
The farmer’s walk is a fundamental muscular endurance movement that overloads your grip
while teaching correct posture. It is the ideal exercise to incorporate into your regular routine
as a warm up or finisher. Use dumbbells, kettlebells, or a trap bar, or change it up with loaded
carry variations like the suitcase carry, waiter’s walk, or rack position carry.
COACHING CUES: Head tall and level, chest out, shoulders back, neutral spine, walk steady.
2.2 Push Up – Position Plank
The push up position plank helps activate your transverse abdominis, reducing spinal injury risk
during other movements. It is also a benchmark of core strength and an excellent starting
progression leading up to full push-ups. If you can’t hold this position isometrically for 1-2
minutes, your work is cut out for you. Add it to your warm up routine or between work sets.
COACHING CUES: Elbows tucked in and slightly bent, posterior pelvic tilt (abs and spine slightly
flexed), squeeze the abs and glutes.
2.3 Kettlebell Swings
As a dynamic movement, the one- or two-handed kettlebell swing offers a unique opportunity
to train speed-strength endurance with minimal injury risk. It’s also a better choice than high-
rep Olympic barbell lifts for safety reasons. If you’d like to try a more technical lift for speed-
strength-endurance, the kettlebell snatch is a runner-up.
COACHING CUES: Hinge (don’t squat), explode and fire the glutes to extend the hips fully at the
top (hip extension is primary, kettlebell height is secondary), actively snap the kettlebell down.
2.4 Pushups
Pushups are the quintessential body weight muscular endurance exercise. They’re also a part of
countless physical fitness standards. If you can’t do a full push ups yet, begin with the push up-
position plank, then add some pushups at 45 degrees or less on a chair, stair rail, or similar, or
from your knees.

COACHING CUES: Posterior pelvic tilt (abs and spine slightly flexed), squeeze the abs and glutes,
lower under control until your nose touches the ground, explode up and lock out.
2.5 Pull Ups and Chin Ups
When it comes to classic bodyweight movements, pullups and chinups are the bodyweight
pulling counterpart to pushups. You can use a towel or martial arts gi to enhance the grip
endurance benefits of these exercises. If you can’t do a pull up yet, use a band , partner, or a
machine for assistance.
COACHING CUES: Posterior pelvic tilt (abs and spine slightly flexed), start from a dead hang,
explode up, collarbone to the bar, lower fully under control.
2.6 Bodyweight Inverted Row
Whether or not you can do pull ups, the bodyweight inverted row is a more scalable exercise
that offers additional benefits as a horizontal upper body pulling movement. Adjust the bar
height and your foot and your torso positioning to make it easier or harder.
2.7 Kettlebell Crush Curl
Kettlebell crush curls are a phenomenal exercise to recruit and fatigue fibers in your grip
muscles, forearms, biceps, and more. Since they offer a combination of open-hand crushing grip
and supporting grip, they are also a nice change of pace from the usual supporting grip on a
one-inch barbell or dumbbell handle.
2.8 Face Pull with External Rotation
For healthy shoulders and good posture, your middle trapezius, rhomboids, and rotator cuff
muscles need to be active and strong, with plenty of endurance. Face pulls with external rotation
are your one-stop solution for lowering the risk of shoulder injuries.
2.9 One-arm Supported Dumbbell Row
One-arm supported dumbbell rows are a bodybuilding favorite because they allow you to
fatigue all the muscles of your upper and mid-back with minimal injury risk. The same properties
make them an excellent upper body muscular endurance movement, especially if you “run the
rack” with multiple drop sets and no rest.
2.10 Romanian Deadlift
Romanian deadlifts with dumbbells are one of the best exercises to build strong, healthy glutes.
It is also the top pick for using high reps to build the muscular endurance of your posterior chain,

especially if you don’t want the speed-strength component or technical aspects of kettlebell
swings.
Training Strategy for Strength Endurance

SELECTION INTERVAL
Compound and Low to moderate, 10+ Consistent; 2 to 30 to 60

single joint approximately 40 Slow to 5+ seconds
movements using a to 80% of 1RM moderate
variety of
equipment; body-
weight exercises
3. Explosive Strength
• Produce a maximal amount of force in a minimal amount of time; muscle lengthening

followed by rapid acceleration through the shortening phase. Focus is on the speed of
movement through a range of motion (ROM).
• Explosive strength is based on the ability of the contractile element to rapidly generate
tension, while power enhances the ability of elastic tissue to minimize the transition time
from lengthening to shortening during the stretch – shorten cycle.
BENEFITS:
• Improve the speed of motor unit recruitment and enhance intramuscular coordination
• Reduce reaction time
• Improve resiliency of muscle and connective tissue
• Activate type II muscle fiber
Six (6) Exercises to Build Explosive Leg Strength
3.1 Frog Squat Jump - in this exercise, the body switches from a slow eccentric contraction to a
forceful concentric contraction very quickly.
COACHING CUES:
• Begin standing upright with both hands holding one end of a dumbbell.

• Squat slowly until the dumbbell touches the floor.
• When the dumbbell touches the floor, this is your trigger to jump upwards explosively,
keeping your arms straight.
3.2 Stair Jumps - this exercise is good if you have fairly deep outdoor stairs close to your home
or a gym.
COACHING CUES:
• Stand on a stair
• Squat and swing your arms forward as you powerfully jump forwards and upwards along
the staircase.
• Once you land, repeat again as quickly as possible
3.3 Power Clean
COACHING CUES:
• Stand over the bar with it touching your shins, holding it just outside the width of your
hips.
• Raise your hips and shoulders until the bar is just above the knees.
• Then violently extend your hips, knees and ankles while shrugging your shoulders to
bring the bar to the rack position.
• Extend the hips and knees fully before returning the bar to the ground
3.4 Jumping Lunges - the unilateral element of jumping lunges makes them very applicable to a
range of sports.
COACHING CUES:
• From a lunge position, explosively jump up and switch legs while in mid – air, landing
with soft knees and not letting your back knee touch the ground.
3.5 Medicine Ball Throw
COACHING CUES:
• Holding a medicine ball, drop into a squat and bring the ball down towards your feet.
• Extend from your hips, straightening your knees, and throw the ball up high as you do
so.
• Catch the ball and use its momentum to start a new rep.
3.6 Single-Leg Explosive Step-Up

COACHING CUES:
• Stand with your left leg on a box that is roughly knee- high.
• Drive your right leg upwards in a running motion until it reaches about a 90-degrees
angle.
• At the same time, extend through your left leg so that it straightens and hops off the box
Training Strategy for Explosive Strength
EXERCISE SELECTION INTENSITY REPETITION TEMPO SETS REST

INTERVAL
Compound and single- 40 to 75% of 1 to 6 Fast as 2 to 30 to 90

joint movements using a 1RM possible 5+ seconds
variety of free weights
4. Maximum Strength
The highest level of muscle force that can be produced, maximum strength is the ability of a
muscle or specific group of muscles to recruit and engage all motor units to generate maximal
tension against an external resistance. Requires a high level of neuromuscular efficiency to
enhance both intra- and inter-muscular coordination.
Maximum/Maximal Strength
Training for maximal strength will cause the athletes to adapt their nervous systems and
muscular systems in order to increase the amount of force they can produce (Bompa and Haff,
2009). Meanwhile, hypertrophy training will also improve strength levels to an extent the
weights lifted are generally lower than the loads needed to improve maximal strength.
Back Squat
1. Player squats under the bar and positions it on their back. Hold the bar with a strong
grip a little wider than shoulder width apart.
2. Player stands up straight and steps back to assume the start position. Feet slightly
pointed out and a little wider than shoulder width apart.

3. Player squats down to the required depth by flexing the knees and hips and maintaining
a rigid torso.
4. Once the depth is reached the player extends the hips and knees, drives up through the
heels and keeps the chest up and out to return to the starting position
Deadlift
1. The player addresses the bar with the midfoot underneath the bar.
2. They squat down and grip the bar slightly wider than shoulder width apart
3. Back should be flat and the chest should be up and out in the start position
4. The player then stands up straight driving through the heels and keeping the bar in as
close as they can to the body.
5. The player then reverses the movement to return the bar to the floor under control
Bench Press
1. Lying on the bench the player will have their feet in contact with the ground and their
glutes, shoulders, and head in contact with the bench
2. The player reaches up and grips the bar slightly wider than shoulder width apart
3. The player lifts the bar off the rack and under control lowers it to their chest, touching
the chest but not bouncing the bar off the chest.
4. The player then presses the bar back up to the start position
BENEFITS:
• Activate type II (fast twitch) muscle fibers capable of generating high levels of force.
• Increase levels of muscle-building hormones
• Increase bone density and strength.
• Improve performance in many sports and ADLs
Guidelines for Maximal/Maximum Strength Training
• Weight lifted should be 80 to 100% of the maximum weight the person could lift in that
exercise.
• 1 – 5 repetitions per set
• 2 – 5 sets per exercise
• 2 – 3 minutes of rest between sets
• Use bigger multi – joint exercises like the squat, bench press and deadlift.

Training Strategy of Maximum Strength

SELECTION INTERVAL
Compound and 90 to 100% of 1 to 4 Slow-fast (even 3 to 2 to 4

single-joint 1RM though the lifter 4+ minutes
movements using is attempting to
free weights or use max speed
selectorized weight is moving
machine slowly)
5. Relative Strength
• Amount of force generated per unit of bodyweight. Can be increased by using all of the
various types of strength training to improve the magnitude of force production while
maintaining or reducing total body mass.
• If neuromuscular efficiency and muscle force production increase while maintaining a
consistent body mass, relative strength will increase.
BENEFITS:
• Improve performance in many sports or ADLs

• Maximize motor unit recruitment
• Improve neuromuscular efficiency
Seven Tips (7) to Develop Relative Strength
5.1 Lift Heavy
Lifting moderate – to- heavy loads (80%+ 1-RM) will stimulate high threshold fast-twitch muscle
fibers and improve muscle fiber recruitment. Most initial gains in strength training occur as a
result of neural adaptations due to increased muscle fiber recruitment and increased rate
coding/firing frequency. Heavy loads will stimulate gains, but in the absence of high significant
volume most will result in myofibrillar hypertrophy-actively strengthening the muscle fiber itself.
Essentially, lifting heavy the majority of the time will always get you stronger, but not necessarily

much bigger. Ensure the exercise selection fits the needs of your athletes and risk to common
injury sites is minimized.
BOTTOM LINE: Heavy strength training is ideal for improving relative strength, but the exercise
selection should match the needs of the sport while minimizing risk to common injury sites.
5.2 Lower Training Volume
Train high-intensity, but decrease the volume. Sarcoplasmic hypertrophy isn’t itself non-
function, but excessive amounts to hypertrophy are more beneficial to stretching your shirt-
sleeves than maximizing performance.
BOTTOM LINE: The occasional pump is okay, but there's no need to train like a bodybuilder if
your goals are relative strength and performance. Limit your training volume and emphasize
intensity to maximize strength gains with additional hypertrophy.
5.3 Limit Excess Calorie
It might be a shocking revelation, but gaining weight requires excess calories. Without
significantly increasing calories there isn’t fuel for muscle growth and weight gain. Consume
enough calories to support recovery from training, but avoid surplus and weight gain when it
becomes detrimental to performance. Unless you’re a scraggly hard-gainer aim for less-calorie
dense food, leaner cuts of dead animal flesh, and copious amounts of vegetables.
BOTTOM LINE: Find out what your caloric needs are for full exercise recovery and always hit
those. Beyond that, save the binge eating sessions for the hard-gainers and absolute strength
athletes
5.4 Limit Cardio
Too much steady state cardio will take recovery and training resources away from maximizing
strength and sports training. Even worse, excessive cardio may lead to transition of type I muscle
fibers when overdone. Plus repetitive stress activities such as running lead to a catabolic
environment due to constant impact and muscle fiber transition for increased proficiency in
aerobic tasks over explosive, anaerobic tasks.
BOTTOM LINE: Tons of steady state training is great if you want to be a marathoner, but if you’re
a high-performance beast that lifts, jumps, and throws heavy weights then leave the steady
state work to pavement pounders and focus on high intensity exercises.
5.5 Incorporate Explosive Exercises

Most barbell, dumbbell, and body weight exercises can be performed in an explosive manor,
but the best are the Olympic lifts, throws and jumps. Throws and Jumps are great for nervous
system activation, pure speed work, and improving overall athleticism directly after a warm –
up. Olympic lifts are staples in most resistant training programs unless the performance risks to
important body parts of performance. Few exercises are as demanding as cleans, split jerks, and
snatches – performing these along will make workouts more efficient and decrease the training
volume needed for performance gains
BOTTOM LINE: Sprint, throw, jump, and lift explosively to maximize nervous system efficiency in
your workouts. By hoisting weights with max speed you’ll activate more muscle fibers and in-
turn, become stronger and more explosive.
5.6 Increase Rest Period
Longer rest periods will allow better quality reps, higher training loads, better neural recovery,
and decrease the acidic muscular environment. If you’re incorporating heavy and explosive
exercises you want to perform them with technical proficiency to increase performance, not
mega-settled with a handful of other exercises.
Creating a metabolic and acidic environment is also conducive to building muscle-

something to avoid if you want to maximize relative strength over hypertrophy.
BOTTOM LINE: Keep most weight training heavy and explosive with full recovery rather than
being metabolically demanding. You’ll improve technique and maximize performance.
5.7 Incorporate Plyometrics
Plyometrics improve the ability of the stretch-shortening cycle to store energy, rate of force
development, and increased nervous system recruitment. Athletes likely have these
programmed in individual practice already, so adding more requires an in-depth at practices
before haphazardly programming them.
BOTTOM LINE: Plyometric and explosive exercises are essential for increasing nervous system
recruitment and maximizing explosiveness. Implement slowly with full rest periods before your
lifting for additional gains in strength and high performance gains.
Training Strategy for Relative Strength
Relative strength results from using all different types of strength training methods to be
capable of generating greater levels of force at a consistent body weight.
6. Speed Strength

The maximal force capable of being produced during a high-speed movement; trained with
either bodyweight or a minimal amount of resistance, allowing the movement to be executed
as fast as possible.
BENEFITS:
• Minimize reaction time

• Enhance athletic performance
• Reduce the time of stretch-shorten cycle
Five (5) Speed Strength Exercises
6.1 Basic Sprints - sprinting will develop both speed and technique. The more you train for a
specific speed activity, the better your body will get at performing the activity.
• Perform five sets of sprints, either on a track, through a grassy field, or even on a
treadmill.
• Sprint between 50 to 100 feet, then slow down to a jog for another 50 feet.
• Repeat the cycle approximately 5 to 10 times.
• As you progress, you should be able to increase the distance of your sprints, while,
keeping your jogs at the same length
6.2 Uphill Sprints - this is a variation of sprinting, which involves running up a hill. This adds a
greater level of difficulty, as you must fight even more gravity to reach the finish line. This activity
builds muscle, strength, speed and power, in addition to cardiovascular fitness
• Find a hill that takes about 5 to 15 seconds to run up.

• Sprint up the hill with maximum effort, then jog lightly back down.
• Repeat this drill 10 times, ensuring that your rest at the bottom of the hill takes no longer
than five seconds
6.3 Leaps - this exercise involves leaping as high as you can, while hopping over an obstacle such
as a cone or a soccer ball. This plyometric exercise will improve power and strengthen the leg
muscles, while promoting powerful muscular contractions and will allow the muscle to reach
maximum strength in the shortest time possible.
• Perform this activity by leaping over obstacles that are lined up for about 50ft, with each
obstacle approximately three feet apart.
• When leaping, make every effort to jump as high as possible, while driving your knees
up. The more power you exert during this activity, the better

6.4 Sideways One-legged Leaps - this is another plyometric exercise that is designed to promote
powerful muscular contractions, thus enhancing the muscles required for speed. Sprinters
regularly engage in plyometrics bounding exercises such as these to increase their speed.
• This activity is performed using only one leg while leaping sideways.
• As you are jumping, try to get the knee up as much as you can.
• Jump for 25ft, then return to the starting position using the other leg.
6.5 Squats - Squatting is the most basic form of leg strengthening and muscle building exercises,
but it works wonders. Although weight lifting should not be the only form of strength training
involved in a routine, it is an element that should be incorporated a certain amount into a
training regimen. The stronger your muscles are, the better able they will be to perform speed
skills. It is also important not to bulk up as much as a bodybuilder, although a certain amount of
lean muscle mass goes a long way for speed.
• Begin by standing with feet shoulder width apart.

• Keeping your spine straight, slowly lower your body towards the floor until your knees
are at 90 degrees angle
• Hold for one count, then slowly raise your body back to starting position, making sure
not to lock the knees as your legs straighten.
• Perform this by holding dumbbells in your hands, or by resting a barbell across the top
of your back for maximum resistance.
Training Strategy for Speed Strength

INTERVAL
Compound movements 30 to 50% of 1 to 6 Fast, 2 to 30 seconds to

using a variety of free 1RM explosive 6+ 2 minutes
weights; unloaded
bodyweight movements
7. Starting Strength
• Produce force at the beginning of a movement without momentum or a pre-stretch to

load mechanical energy; start moving from a stationary position.

• An isometric contraction creates tension, which allows the surrounding elastic fascia and
connective tissue to lengthen and store mechanical energy for a rapid rate of force
production.
BENEFITS:
• Improve the ability of muscle and connective tissue to increase the rate of force
production
• Reduce starting time for sports that require an athlete to move from a stationary position
• Enhance the ability to transition from seated to standing
Five (5) Exercises of Starting Strength
· Squat
· Bench Press
· Deadlift
· Military Press
· Power Clean / Barbell Row
7.1 MILITARY PRESS
(Squat, Bench Press and Deadlift are already discussed in a previous topics)
a. To begin performing military press, the exerciser must first set up the exercise by placing
a barbell at clavicle height on a squat rack or power cage as well as load it with an amount of
weight appropriate for their strength level.
b. Once the barbell has been placed at a comfortable elevation and loaded with a suitable
amount of weight, the exerciser will then position themselves before the barbell and place both
hands approximately shoulder width apart beneath the bar, with their palms in a supine grip
(facing towards the ceiling).
c. The form of the military press, like most exercises, is divided into two phases; with the
upward or concentric phase of exercise involving a shortening of the triceps, pectorals and
deltoid muscle groups in order to produce shoulder abduction and elbow extension.
d. The downward or eccentric phase of the military press is therefore the second portion
of the movement, wherein the exerciser lowers the weight back to its original position by
causing their triceps, pectorals and deltoid muscle groups to lengthen and relax- thereby
completing a repetition of the exercise.
7.2 POWER CLEAN/BARBELL ROW
Five (5) Phases in Execution of a Power Clean
Phase 1: Set Up

1. Stand tall with your feet hip distance apart and place the barbell at your feet. If your
flexibility is limited, use a lift or blocks to elevate the bar so you can reach it more easily.
2. Lower your body into a squat position and grip the bar with your palms facing your legs.
Your hands are outside of your shins, slightly wider than shoulder – width apart.
3. Lengthen the spine, so you don’t feel hunched over. The back stays long and strong
throughout the entire exercise. Keep your focus forward.
4. Engage your core, so your back and midsection feel supported
Phase 2: Pull
1. Lift the bar as you stand up, keeping the weight closer to your body. It should feel like
you are pulling the bar along your shins and above your knees.
2. Continue lifting until the bar is at your thighs. The back is straight with the shoulders
over the hips. The ankles, knees, and hips are fully aligned. Keep the core engaged and
the back strong.
Phase 3: Second Pull and Scoop
1. Bend the knees slightly to prepare for the next quick succession of movements.
2. Thrust or “scoop” the hips forward in a powerful movement to pull the bar toward the
chest. This explosive movement may involve lifting to the balls of your feet; your feet
might even clear the floor slightly.
3. Elevate the shoulders to create power as you pull the bar through the final stage of this
movement. Flex through the elbows and pull them forward to prepare for the next phase
Phase 4: Catch
1. Pull your body under the bar as you continue lifting. Your elbows will snap forward
(under the bar), and your shoulders will roll forward, making it feel like your shoulder
blades are pulling down and back.
2. Drop into a quarter squat position, keeping the back strong and posture erect.
3. Catch the bar, so it rests on the front of the shoulders.
Phase 5: Stand and Release
1. Stand up tall with the weight resting solidly on the front of the shoulders
2. Lower the weight down to the floor in a slow, controlled manner.

Training Strategy for Starting Strength

INTERVAL
Compound and single- 60 to 90% of 1 to 6 Fast, 2 to 45 seconds

joint movements using a 1RM explosive 6+ to 3 minutes
variety of types of
resistance to focus on
force production in the
initial ROM from a
stationary position
FOUR (4) COMPONENTS OF PHYSICAL CONDITIONING
The main components of physical conditioning are cardiovascular endurance, flexibility,

muscular strength and endurance, and skill development. The cardiovascular system is
conditioned most effectively by active exercise such as running, swimming, or bicycling, and to
a lesser degree, by weight resistance exercise and arm- cranking. Controlled passive exercise
using machines, temperature changes, medications, or diets cannot replace active exercise.
Flexibility, which also can be improved by weight training, is best achieved through stretching
exercises that increase the body’s range of motion (ROM). Muscular strength and endurance
are developed through weight resistance exercise and, to a lesser degree, through sports
activities.
1. Cardiovascular Endurance
The word “aerobic” refers to a state of physical well-being in which the heart and lungs
combine to provide life-giving oxygen and nutrition to the body’s cells. The heart, lungs,
circulatory system transport the gasses and nutrients which reach every body cell. In these cells,
the complicated process of energy conversion takes place and waste products are discarded.
We breathe and our heartbeat continuously many trillion times during the course of our lives.
The more efficient our system, the greater our capacity to perform mechanically.
The efficiency of the cardiovascular system is improved by the things that improve
general health. These include diet, weight control, appropriate rest, and exercise. Several

changes take place in the cardiovascular system once aerobic conditioning begins. For example,
stroke volume will increase after regular intervals of physical conditioning. This means that every
time the heart beats, more blood is made available to the circulatory system. The heart will beat
fewer times to accomplish work at the same rate. The amount of work accomplished depends
upon the amount of time expended. Both at rest and against a given load, the heart rate is lower
as one’s stroke volume increases.
Another important effect of conditioning is that more oxygen can be taken from the
hemoglobin (the iron-containing pigment in the red-blood cell that carries oxygen from the
lungs to the tissues).
Dr. Kenneth Cooper in his book, The Aerobics Program for Total Well-Being, defines
aerobic exercises as activities “that demand large quantities of oxygen for prolonged periods
and ultimately force the body to improve those systems responsible for the transportation of
oxygen. In other words, the exercise is being performed with the body in a ‘steady state’”.
To improve cardiovascular endurance, one should try to continually increase the length
of time and level of energy expenditure so that the cardiovascular system can respond to the
increased loads. Only by increasing the intensity, frequency, and duration of the exercise can
the individual progress to higher levels of fitness.
Examples of Cardiovascular Endurance Exercise
a. walking
b. running
c. jogging
d. hiking
e. swimming
f. dancing
g. cross country skiing
h. aerobics
i. stair climbing
j. rowing
2. Flexibility
Flexibility is the ability to move without restriction during a normal range of movement;
it is the quality of being bent without breaking. It is measured by the range of motion present
through the connective tissues of ligaments and tendons that surround the joints between the
bones and other parts of the body. Natural flexibility decreases with age. Stretching exercises
done on a regular basis will help people who suffer from chronic muscle “stiffness” to limber up

and maintain a stretched-out feeling. Stretching is a simple and painless method of preparing
for vigorous physical activity without causing undue strain upon the body.
Stretching exercises must be performed correctly with the exerciser focusing on the
range of motion of a particular muscle group and stretching only far enough to feel tension, not
pain. Those who have been involved in other forms of conditioning have been told “ No pain,
No gain”. This philosophy does not hold true for stretching because muscles need to be relaxed
in order to stretch further. People who stretch incorrectly have a tendency to bounce up and
down until the exercise creates pain, which should be the signal to stop.
Repeated incorrect methods of stretching can cause not only pain, but microscopic
tearing of the muscle fibers. This tearing eventually causes the formation of scar tissue which
gradually results in the loss of elasticity and flexibility.
Examples of Flexibility Exercises
a. side lunge stretch

b. calf stretch
c. chest and shoulder stretch
d. glute bridge
e. standing quad strength
f. cobra
g. standing hip flexor stretch
h. butterfly stretch
i. standing hamstring stretch
j. reclining figure 4
k. sideways neck stretch
l. lying knee-to-chest stretch
3. Muscular Strength and Endurance
Physical strength is achieved through muscle development. Muscular strength is defined

as the force or tension of a muscle group which can be exerted against a resistance in one
maximal effort. Muscle strength and increase in muscle size are acquired by muscles working
against a resistance force which is regularly increased as the muscles become stronger.
A strength conditioning program usually consists of progressively resistive weight

exercises. The exercises can concentrate on specific goals such as building muscle bulk, power
weightlifting, muscle definition, muscle tone, endurance for a specific sport, or skills.

Endurance is acquired by repetitive exercise against a constant level of resistance. Light
resistance exercises repeated many times produces endurance. However, muscle exercise
endurance affects muscle bulk only slightly and does not increase muscle strength. For that
reason, it is necessary to combine endurance and strength exercises in a coordinated program.
Increases in strength and endurance are accompanied by physiological changes, that is,
increased muscle size (hypertrophy), biochemical alterations, and adaptations in the nervous
system.
Examples of Muscular Endurance Exercises
a. burpees
b. indoor cycling
c. lunges
d. planks
e. push ups
f. squats
g. sit ups
h. weightlifting
4. Skill Development
Being skilled in sports implies the ability to excel. Time, distance, and accuracy
objectively measure skillful performance. Competition is also a measure of skill; as are
coordination, balance and speed. Skill also can be expressed in terms of grace, beauty, and
aesthetics. The ballet dancer, equestrian, basketball player, and gymnast perform with varying
degrees of artistry. While these qualities are not easy to measure objectively, they represent
true forms of physical and artistic skill.
Skillful physical performance is also the result of neuromuscular coordination. Finely

tuned coordination can be both inborn and acquired. Certain voluntary and involuntary
movements can be described as clumsy, awkward, and poorly coordinated.
Acquired skills are the result of physical conditioning, fitness, and practice. No matter
how much natural physical ability a person possesses, proper coaching, and training will develop
skill. Successful athletes continually improve their skills through the application of more refined
techniques, and not necessarily by building greater strength and endurance. Precision sports,
such as golf, constantly exemplify the need for perfecting technique.
Skill Development Components

a. agility
b. speed
c. power
d. balance
e. coordination
f. reaction time

PERFORMANCE TASK 4
Design a specific CONDITIONING TRAINING for your choice of sports or fitness activity using
guidelines and examples from our lesson.
STRENGTH NAME OF INTENSITY REPETITIONS SETS INTERVAL OF

EXERCISES TRAINING
Cardiovascul 1.
ar Endurance 2.
3.
4.
Flexibility 1.
2.
3.
4.
Muscular 1.
Strength 2.
and 3.
Endurance 4.
Skill 1.
Developme 2.
nt 3.
4.

RUBRICS/PERFORMANCE TASK
Criterion Needs Satisfactory (3) Good (4) Excellent (5)

Improvement (2)
Content Content is Content is Content is Content is accurate

incomplete or minimal but sufficient and and expands on the
inaccurate. accurate. accurate. topic.
Creativity Shows limited Attempts to be Presented in an Creative and

originality, lack creative but exciting way enhances
of engaging distracts from that still understanding of
material. addressing the addresses the content, highly
content. content. engaging.
Relevance Not appropriate, Not appropriate, Appropriate Very appropriate

very poorly poorly defined. and are clearly and well-defined.
defined. defined.
Delivery Presenter is Presenter is Presenter was Presenter is very

clearly somewhat well prepared well prepared and
unprepared to prepared. and delivered delivers the topic in
present. topics clearly. a clear and concise
manner.

REFERRENCES:
https://www.webmd.com/fitness-exercise/ss/slideshow-stretches-to-get-loose
https://www.webmd.com/fitness-exercise/what-is-cardiovascular-endurance
https://www.verywellfit.com/how-to-power-clean-4589787
https://robertsontrainingsystems.com/blog/relative-strength/
https://passport.world.rugby/conditioning-for-rugby/introduction-to-conditioning-adult/general-
conditioning/resistance-training-for-maximum-strength/
https://levelsprotein.com/blogs/training/muscular-endurance-exercises
https://villageclubs.com/2019/12/18/5-explosive-moves-improve-fitness/
https://www.physio-
pedia.com/Strength_and_Conditioning#:~:text=Strength%20and%20Conditioning%20(S%26C)%20is,sp
orting%20world%20and%20more%20generally.
https://www.acefitness.org/resources/pros/expert-articles/5495/7-different-types-of-strength-and-
their-benefits/
https://pdhpe.net/factors-affecting-performance/how-does-training-affect-performance/principles-of-
training/specificity/
https://www.verywellfit.com/principle-of-specificity-definition-3120375

MODULE 5 : Healthy Eating Principles and Physical Activity Involvement
Introduction
A healthy diet and physical activity are among the best investments you can make in yourself!
While your genes, age, environment, lifestyle, health care, and culture have a significant impact
on your health, what and how much you eat and how much you move are the most important
variables in determining your fitness.
Nutrition and physical activity go hand in hand when it comes to optimizing exercises or
enhancing sports performance.
What we consume before, during, and after exercise, as well as on a regular basis, can
significantly affect how we feel and perform during physical activity or even in our daily tasks.
The optimal ratio of macronutrients to micronutrients will vary depending on your fitness level
and type of activity.
● Discourse the relationship between healthy eating principles and physical activity
engagement.
● Value the importance of engaging in daily physical activity.
● Identify and appreciate accessible healthier options of food.
● Develop and adapt meal journals to track dietary goals (nutrition) and physical activity
tracker to monitor progress and achievement.
Lesson Proper
Let’s be Fit and Healthy!
Maintaining a healthy and fit body is an ongoing process that requires dedication and
perseverance. Once you reach your goal weight, sticking to a healthier routine is essential for
keeping it off for good. It's important to pin down your motivation upfront.
Committing is simpler when you're internally motivated, but external motivation tends to be
fleeting and fails to keep you going when the going gets difficult. Write down at least three
motivations for exercising and improving your health and return to them whenever you feel like
giving up. Achieving fitness goals is a combination of art and science at times.
Basic Nutrition
How can one achieve and maintain fitness? You do not need expensive or specialized diets,
expensive workout equipment, or membership in a health club. You do not need to give up your
favorite meals or establish a tiresome system of eating guidelines or calorie counting. And you
do not need to achieve a specific weight on the bathroom scale.

We have grown up hearing the word "nutrition." It all comes down to the food-fitness
relationship. In a word, nutrition is the way in which food nourishes the body. And being well-
nourished is contingent upon consuming enough of the nutrients your body requires, but not
too much, and maintaining a healthy weight.
Years of scientific investigation have led to our current understanding of nutrition. The ancient
Greeks noted an interest in diet and health dating back to antiquity. Not until the eighteenth
century, however, did nutrition's mysteries begin to be unraveled. Since then, scientists have
provided numerous nutrition-related answers. The study continues as they investigate new
questions regarding food, nutrition, and phytonutrients, as well as their functions in maintaining
health.
According to the study of Draganidis et al. (2018), individuals who were more physically active
and consumed more antioxidants had lower levels of systemic inflammation. Evidence indicates
that exercise influences food choices, suggesting that people who exercise may make more
nutritional choices. Nutrition and physical activity produce higher health advantages than
focusing on one or the other individually.
As simply sound advice, we must consume fewer calories, engage in increased physical activity,
and make healthier dietary choices.
The Philippines published its first dietary guidelines in 1990, revised in 2000 and 2012. The
guidelines were approved by the National Nutrition Council and endorsed by the country's
various government agencies. Its intended audience is the general population.
The Filipino Pyramid Food Guide, developed by S. S. Orbeta, and the Food,Nutrition and Research Institute (FNRI) in 1997 and endorsed by the PASOO

The Nutritional Guidelines for Filipinos (NGF) are a collection of dietary recommendations based
on Filipino eating habits, lifestyle, and health status.
It comprises all nutrition messages for healthy living for all age groups, including infants,
children, adolescents, adults, pregnant and breastfeeding women, and the elderly.
Below are the new messages of the 2012 NGF:
✔ Eat a variety of foods every day to get the nutrients needed by the body.
✔ Breastfeed infants exclusively from birth up to six months and then give appropriate
complementary foods while continuing breastfeeding for two years and beyond for
optimum growth and development.
✔ Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber for the
regulation of body processes.
✔ Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and repair
of body tissues.
✔ Consume milk, milk products, and other calcium-rich food such as small fish and
shellfish, every day for healthy bones and teeth.
✔ Consume safe foods and water to prevent diarrhea and other food-and water-borne
diseases.
✔ Use iodized salt to prevent Iodine Deficiency Disorders.
✔ Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular diseases.
✔ Attain normal body weight through proper diet and moderate physical activity to
maintain good health and help prevent obesity.
✔ Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverages, and do not smoke to help prevent lifestyle-related non-communicable
diseases.
The revisions were made based on the results of the 2008 National Nutrition Survey (NNS)
conducted by FNRI-DOST.

Start Counting your Calories!
https://stock.adobe.com/jp/search?k=cartoon+kids+eating+breakfast
A calorie is a unit of measurement; however, it does not measure length or mass. A calorie is an
energy unit. When you learn that a food or beverage includes 100 calories, it is a way of
summarizing the amount of energy your body could obtain from consuming it.
Simply to function, your body requires calories to keep your heart pumping and lungs breathing.
To grow and develop, a child's body requires calories and nutrients from a variety of foods. In
addition, you can burn calories without even realizing it by walking your dog or cleaning your
bed.
But it is highly recommended to play and be physically active for at least one hour per day. This
includes time spent doing sports, playing outside, or cycling. It all works out. Daily physical
activity keeps the body healthy and helps maintain a healthy weight.
Because watching television and playing video games do not burn many calories, you should
limit them to no more than two hours every day. While watching television, a person burns just
approximately 1 calorie per minute, about the same as when sleeping.
Basal Metabolic Rate
BMR, or Basal Metabolic Rate, is the rate at which the body expends energy while at rest to
maintain vital life activities. The bulk of these important functions goes largely unnoticed, such
as heart pumping, the lungs inhaling and exhaling air, the kidneys filtering waste, the generation
of new cells, and the maintenance of normal body temperature, among others.
Your basal metabolic rate (BMR) is equivalent to the amount of energy, in calories, that your
body needs to function if it were to rest for 24 hours. BMR refers to the basal metabolic rate. It
is the minimal quantity of calories your body requires daily for basic activities such as breathing,
digestion, and maintaining body temperature.

You can calculate your BMR through an online BMR calculator or you can try this formula by
Harris and Benedict:
● For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)
● For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)
Let’s talk about TDEE or Total Daily Energy Expenditure.
After determining your BMR or basal metabolic rate, you can multiply this number by your level
of physical activity to determine your total daily energy expenditure (TDEE):
Level of Physical Activity
● Sedentary (little to no exercise + work a desk job) = 1.2

● Lightly Active (light exercise 1-3 days / week) = 1.375
● Moderately Active (moderate exercise 3-5 days / week) = 1.55
● Very Active (heavy exercise 6-7 days / week) = 1.725
● Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9
Let’s compute!
As an example, let’s take a 30-year-old male named John who is 6 feet tall and weighs 185 lbs.
So, John’s stats converting from imperial units to metric yields:
Age: 30
Height: 6’0” = 72 inches = 182.88cm (to convert inches to centimeters, multiply your height in
inches by 2.54)
Weight: 185 lbs = 84.09kg (to convert pounds to kilograms, divide your weight in pounds by 2.2)
Using the Harris-Benedict Equation for men, and plugging the above numbers into the equation
gives you:
BMR = 66 + (13.7 x 84.09) + (5 x 182.88) - (6.8 x 30)

BMR = 66 + 1152.03 + 914.4 - 204
BMR = 1928.43
Let's assume he follows a high-frequency, full-body training program three times per week, with
no additional steady-state cardio or HIIT training. This classifies John as "Moderately Active."

Multiply John's BMR by 1.55 to approximate his TDEE. These yields:
TDEE = 1.55 x BMR
TDEE = 1.55 x 1928.43
TDEE = 2989.07
John, our example male, must consume around 2,990 calories per day to maintain his weight.
To lose weight John must subtract 500 from his TDEE and add 500 to gain weight. It is
recommended that subtracting or adding 500 to lose or gain weight should be done gradually.
Let’s Have a Mindful Eating
One of the most common definitions of mindfulness is "consciousness." Maybe it's paying
attention to what, how, why, and when we eat. Many of us like to eat between meals or have
"seconds" at supper. Some of us turn to food when we're feeling down and out.
The daily calorie total can quickly rise due to this kind of behavior. In a nutshell, mindfulness is
a method of behavior modification that enables us to gain perspective on our routines. 1 Success
or failure often depends on our daily routines, which constitute a significant portion of our
identities. There are times when we need to alter our routines to go toward our objectives and
develop personally.
Food Journaling
Food Journaling is a method of mindful eating. Some may argue that this can turn into an
unhealthy habit, which is possible. Rather than looking at the negative aspects
of food journaling, let’s review some of the positives:
● It can help you remember what you have eaten that day.
● If you are also tracking calories, you can see where you can improve if you are trying to
achieve a goal.
● It will let you see if you are eating too much or NOT enough.
● It will let you see what time of day you typically get hungry and help you adjust your
eating schedule.
● It can help you realize if you are eating out of boredom rather than hunger.
● Food Calorie Chart

https://www.pinterest.com/pin/3096293486775597/
A calorie chart is shown above, it can be a good help in your food journaling. However, to be
more precise about the food and calories that going to list in your journal, you can refer to the
link of pinoy-cooking.com; https://pinoy-cooking.com/resources/nutrition-chart . You can also
install any fitness calorie guide application on your mobile phone like MyFitnessPal.
Physical Activity Involvement
A healthy mind in a healthy body, or mens sana in corpore sano, was espoused by the Roman
poet Juvenal almost 2,000 years ago, and the old Greeks and Romans knew full well the value
of physical activity in keeping both mind and body in good shape.

Regular exercise and other forms of physical activity have been shown to improve health and
lower the chance of chronic diseases like type 2 diabetes, cancer, and heart disease. There are
short-term and long-term health advantages to being physically active. Most significantly, being
physically active daily can boost your health and happiness.
The following are the key messages of WHO or World Health Organization, 2020:
1. Physical activity is good for hearts, bodies and minds.

Regular physical activity can prevent and help manage heart disease, type-2 diabetes,
and cancer which cause nearly three-quarters of deaths worldwide. Physical activity can
also reduce symptoms of depression and anxiety, and enhance thinking, learning,
and overall well-being.
2. Any amount of physical activity is better than none, and more is better.
For health and well-being, WHO recommends at least 150 to 300 minutes of moderate
aerobic activity per week (or the equivalent vigorous activity) for all adults, and an
average of 60 minutes of moderate aerobic physical activity per day for children and
adolescents.
3. All physical activity counts.

Physical activity can be done as part of work, sport and leisure or transport (walking,
wheeling and cycling), as well as every day and household tasks.
4. Muscle strengthening benefits everyone.

Older adults (aged 65 years and older) should add physical activities which emphasize
balance and coordination, as well as muscle strengthening, to help prevent falls and
improve health.
5. Too much sedentary behavior can be unhealthy.

It can increase the risk of heart disease, cancer, and type-2 diabetes. Limiting sedentary
time and being physically active is good for health. Everyone can benefit from increasing
physical activity and reducing sedentary behavior, including pregnant and
postpartum women and people living with chronic conditions or disabilities.

Activity 5
Let’s practice!
Compute your BMR and determine your TDEE.
To get your BMR.
Name:
Weight in kg
Height in cm
Age
Sex
● For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)
● For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)
BMR:
Determine your TDEE.
Level of Physical Activity
● Sedentary (little to no exercise + work a desk job) = 1.2

● Lightly Active (light exercise 1-3 days / week) = 1.375
● Moderately Active (moderate exercise 3-5 days / week) = 1.55
● Very Active (heavy exercise 6-7 days / week) = 1.725
● Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9
BMR x level of physical activity= TDEE
TDEE:

Activity 6 Reflective Essay
Essential Questions:
1. How essential is being fit?
2. Why are calories a factor in nutrition?
3. How does nutrition affect your optimum health?

Activity 7
Solidifying Learning.
Name: Section:
3-2-1 Feedback
3 things I learned Fun Facts About the Lesson One question I still have
Values Integration
Taking care of ones ‘self is the most essential thing. The goal of self-care is to take good care of
oneself by attending to one's own psychological and physiological requirements. If you aren't
taking care of yourself first, then no number of stress-relieving activities will assist. If you aren't
receiving enough sleep, you won't reap the benefits of meditation. If you aren't meeting your
body's need for sleep, you may find that you nod off during meditation.
Similarly, if you're only feeding your body junk occasionally, going to the gym won't help you
feel better. If you want the activities you engage in to relieve stress to have any impact at all,
you must first see to your basic needs.
Your fundamental desires and beliefs are based on your desire for how you wish to live and act
as a human. Your values are like a compass: a reliable instrument that can help you determine
the direction you want your life to take. Consider the aspects of your existence that, above all
else, matter the most.

ACTIVITY 8
Let’s do the Journal!
Meal Journal (Plan, Shop, and Eat)
Name: Section:
BMR:
TDEE:
Target Fitness Goal: (Lose, Gain, or Maintain Weight)
Main Target Calories intake:
Table of Target Estimated Calories Intake
per Week Gradually
Week Calories
Instructions:
Indicate your name, and section together with your BMR and TDEE according to your results during
activity 1. Fill up also your target fitness goal among the following – lose, gain, or maintain weight. As
you decide your fitness goal, indicate the main calorie intake target as you add, and subtract (500) to
your TDEE or just maintain, depending on your fitness goal. You may have weekly target calorie intake as
you gradually achieve the main target calories.

Week:
Weekly Target Calories Intake:
Monday Breakfast Grocery List for the Week
Lunch
Dinner
Note
Tuesday Breakfast
Lunch
Dinner
Note
Wednesday Breakfast
Lunch
Dinner
Note
Thursday Breakfast
Lunch
Dinner
Note
Friday Breakfast
Lunch
Dinner
Note
Saturday Breakfast
Lunch
Dinner
Note

Note: Sunday can be a cheat day!
Activity Tracker
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Activities
Summary of Activities:
Progress Monitoring:
Feedback:

Rubrics and Performance indicator:
Criterion Needs
Satisfactory (3) Good (4) Excellent (5)
Improvement (2)
Content Content and Content and Content and Content and

clarity clarity clarity are clarity are
coherent and superior.
are incoherent, are incoherent, clear
or flawed or flawed
Value Demonstrate Demonstrate Demonstrate Demonstrate

very limited limited moral moral and exceptional
moral and and originality originality and moral and
originality and and insight insight originality and
insight insight
Relevance Relevance, Relevance, Relevance, Relevance,

current and very current and current and are current and well-
poorly defined poorly defined. clearly defined. defined.
Aesthetic Value The presentation The presentation The presentation The presentation
does not reflect does not fully reflects directly reflects
the value of reflect the value relevance of the the value of
being healthy of being healthy value of being being healthy
and fit and fit healthy and fit and fit

References/Bibliography
This portion reflects the available materials found at the Ninoy Aquino Library and Learning
Resources Center, as well as the other materials consulted by the writer(s) in developing
the modules. Entries should use either the APA or the MLA reference-entry style.
Food and Agriculture Organization of the United Nation, (2012). “Food Based-Dietary
Guidelines” Retrieved 4 January 2023 from https://www.fao.org/nutrition/education/food-
dietary-
guidelines/regions/countries/philippines/en/#:~:text=Consume%20fish%2C%20lean%20me
at%2C%20poultry,for%20healthy%20bones%20and%20teeth.
Nutritional Guidelines for Filipinos: a prescription to good nutrition, (2012). “Food and
Nutrition Research Institute” Retrieved 4 January 2023 from
https://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-
nutrition/204-nutritional-guidelines-for-filipinos-a-prescription-to-good-nutrition
Leal, D. (2022). “Nutrition's Role in Physical Fitness: Why You Need to Consider Both”
Retrieved 4 January 2023 from
https://www.verywellfit.com/why-you-need-nutrition-and-fitness-3121363
Draganidis et al. (2018) “Disparate Habitual Physical Activity and Dietary Intake Profiles of
Elderly Men with Low and Elevated Systemic Inflammation” Retrieved 4 January 2023 from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986446/
Jasul, G. (1997). “Food Pyramid Filipino” Retrieved 4 January 2023

https://www.researchgate.net/figure/The-Filipino-Pyramid-Food-Guide-developed-by-S-S-
Orbeta-and-the-Food-Nutrition-and_fig1_274266454
https://www.omnicalculator.com/health/bmr-harris-benedict-
equation#:~:text=How%20do%20I%20calculate%20my,%2D%20(6.75%20%C3%97%20age)
%20
Steel Fit. Sports Nutrition
https://steelfitusa.com/blogs/health-and-wellness/calculate-tdee

True (2020). “11 Beginner Tips For Success In Achieving Your Fitness And Health Goals In
2020” Retrieved 4 January 2023 from
https://truefitness.com/resources/11-beginner-tips-for-success-in-achieving-your-fitness-
and-health-goals-in-2020/
Dicken, C. (2019), “The Benefit of Food Journaling” Retrieved 4 January 2023 from
https://nutrition.org/the-benefits-of-food-journaling/
Duyff, R. (2022) Complete Food and Nutrition Guide
Theygerson A. & Theygerson S. (2019) Fit to be Well- Essential Concept
Jasul, G. (2011) “ Obesity Treatment Recommendations in The Philippines: Perspective on

their Utility and Implementation in Clinical Practice” Retrieved 4 January 2023 from
https://www.researchgate.net/publication/274266454_Obesity_Treatment_Recommendati
ons_in_the_PhilippinesPerspective_on_their_Utility_and_Implementation_in_Clinical_Prac
tice
Mccoy, J. (2019)“How to Set Realistic Fitness Goals You’ll Actually Achieve, According to
Top Trainers” Retrieved 4 January 2023 from
https://www.self.com/story/how-to-set-realistic-fitness-goals
Gaal, M. (2012).“7 Principles of exercise and Sports Training” Retrieved 4 January 2023
from
https://www.teamusa.org/USA-triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-
Principles-of-Exercise-and-Sport-
Training#:~:text=The%20principles%20of%20specificity%2C%20progression,want%20to%20
improve%20your%20performance.
Gavin, M. (2019).“Learning About Calories” Retrieved 4 January 2023 from
https://kidshealth.org/en/kids/calorie.html
BMR Calculator
https://www.active.com/fitness/calculators/bmr
Harris-Benedict Calculator (Total Daily Energy Expenditure)

MODULE CONTENT CONTRIBUTOR
Dr. Geraldine Cachola-Minas
She is the Founder and Chairperson of the National Council for Physical
Educators of the Philippines. She was the past president of Rotary Club Jose
Abad Santos for 2020-2021. She is now the current Chairman of the Health
and Wellness program of Rotary District 3810 from 2022-2023 and incoming
Assistant Governor of Rotary Club District 3810 2023-2024. She is a member
of the technical Committee of Aerobic Gymnastics of the Gymnastics
Association of the Philippines.
Furthermore, she is an accredited International Coach Level II of Fédération Internationale de

Gymnastique and National Judge of Aerobic Gymnastics. During the 2019 Sea Games hosted by
the Philippines, she was the Operational Manager of the Gymnastics Event. Tournament
/Technical Manager Batang Pinoy and Philippine National Games in Aerobic Gymnastics and
Core judge in Palarong Pambansa. Because of her expertise and background in aerobic gymnastics,
she has been invited to conduct seminars and training for teachers, judges, and coaches in the said
sports in different regions.
Graduate of Doctor of Education major in Educational Leadership at National Teachers College

2013, She is an Accredited Acupuncturist under Philippine Institute of Traditional and Alternative
Health Care (PITAHC) -Department of Health (DOH) as well as an accredited Trainer and
Assessor of Hilot Wellness under TESDA . A licensed Professional Teacher.
She is currently a fulltime faculty with the rank of Associate Professor 1 of College of Human
Kinetics and College of Education of the Polytechnic University of the Philippines she is handling
SPE, BPED, BSSES, and MPES. Former Faculty at Far Eastern University from 1996 to 2017
with a rank of Professor II .
One of the authors of the Sport Manual under Dep Ed, Sports Tract entitled Fundamentals of
Coaching and Fitness. Writer: Finalization of Coaching & Officiating Standards and Development
of Coaching & Officiating Standards Aerobic Gymnastic. Contributor in PE Module in Fitness,
Movement and Gymnastics published in 2011 by Far Eastern University with ISBN: 978-971-678-
035-2
Dr. Joana Marie Carina M. Gabunilas
She was a former Master Teacher II in Pasay City West Senior High School-
Department of Education. She was a graduate of Doctor in Educational
Management from the Polytechnic University of the Philippines. She
received her master’s degree specializing in Physical Education (graduated
with distinction) at Far Eastern University. She was a former member of the
table tennis varsity team of Far Eastern University and won a four-peat
championship in UAAP 72nd to 75th Season during her collegiate days. She
was involved in the crafting of the Curriculum Guides for the National
Academy of Sports and was one of the lead writers in the Department of Education Sports Manual
in Table Tennis. She also presented research papers at national and international research
conferences such as the 3rd National Webinar Workshop in Research in Physical Education
(NCEPEP) (2021), Pacific Consortium of Researchers and Educators, Inc (APCoRE) (2019), and
Network of Evaluation and Multidisciplinary Professionals for Research, Extension, and
Development, Incorporated (NEMPRED) (2019). Currently, she is affiliated with Far Eastern
University and Arellano University as a part-time faculty both in undergraduate and graduate
studies.
Sheryll S. Serrano
She is an Assistant Professor at the Polytechnic University of the Philippines'

Faculty of Human Kinetics. She was the former Chairman of the Department of
Professional Programs from 2014 to 2017, and she is now the college's OJT and QA
coordinator. She received both her master's and bachelor's degrees in physical
education (cum laude) from the Polytechnic University of the Philippines-Manila,
where she taught Physical Education and BPED classes from 1998 to the present.
Coach Mary Jane D. Delfinado
She is certified by AFAA (Athletics and Fitness Association of America) as a

Personal Trainer, Certified Group Workout Teacher, and Sunrise Yoga Instructor.
Thrive Academy - Certified Power & Speed Specialist; HIIT Instructor, Piloxing
Academy - Certified Piloxing Instructor, AIS - Certified Special Population and
Aging Specialist, STAR Fitness Academy - Certified Boot Camp Instructor, Level
2; Certified Life Coach Level 1 She is also a Certified REHAB Master Class Trainer;
REHAB Essential Coach for 16 Years and in the Fitness Industry; 14 years in
Injuries and Pain Management. Owner of IMARI FITNESS CENTER and Instructor
in Bachelor of Science in Sports and Sciences (Polytechnic University of the
Philippines.
Asst. Prof. Russel I. Tropa
A Part-time faculty at the Polytechnic University of the Philippines. A Full-time

faculty and Chairperson of the General Education cluster, Colegio de San Juan de
Letran. A Graduate of a Master’s In Physical Education and Sports from the
Polytechnic University of the Philippines in 2012 and also a graduate Bachelor in
Physical Education from the same University in 2003. A former track and field
member of the said university. A former member of the Manila Wave Paddler’s
Club 2016-2017.
Michael James L. Sabado –
Is a strength and conditioning coach based in Muntinlupa City. A fitness consultant

and fitness instructor. He is graduated Bachelor of Physical Education in
Polytechnic University of the Philippines on 2011. A former Basketball Varsity
Team member of the said University. He is a former fitness associate in Gold’s
Gym (Greenhills Branch) from 2012-2016, and also a former Head Trainer and
Fitness Center Supervisor at Village Fitness from 2016-2019. He is currently
pursuing post-graduate studies in physical education and sports in Polytechnic
University of the Philippines.

Final - Pathfit-2 I.M.

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Final - Pathfit-2 I.M.

Uploaded by

Copyright:

Available Formats

i

INSTRUCTIONAL MATERIAL: PATHFIT 2 Exercise-Based Fitness Activities

Dr. Geraldine Cachola-Minas

University Vision: The Center envisions itself as a Center of Development providing

d) Devise, apply and assess a range of strategies(i.e., exercise program design;

2. Advocacy and Action

Module 2 discusses resistance training. It includes cardiorespiratory endurance exercises,

Module 3 focused on functional movement exercises. It includes basic movement patter

Module 1: Physical Fitness Testing 1

Appendices: Module Content Contributors

Lesson 1: PHYSICAL FITNESS TESTING

What is Physical Fitness?

Categories of Physical Fitness

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 1

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 2

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 3

2.2. Test: Zipper Test

2.3. Test: Trunk Rotation (Optional)

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 4

3. Component: Cardiorespiratory Fitness

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 5

Static Endurance Rating Scale (Flexed Arm Support)

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 6

Dynamic Muscular Endurance Rating Scale

B. Skill-Related Physical Fitness

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 7

2. Stork Balance Stand Test (Johnson & Nelson, 1979)

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 8

3. Power (Reactive Strength Index)

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 9

rating (cm) (feet, inches) (cm) (feet, inches)

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 10

5. Reaction Time (Mackenzie, 2004)

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 11

Fitness Goal Setting

Using Smart Goals

Guide Questions for Goal Setting

Possible Fitness Goals

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 12

Activity 1 : Training History

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 13

Modified Sit and Reach

MUSCULAR STRENGTH & High Good Marginal Poor

Signature over printed name/ Date

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 14

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 15

Lesson 1: Cardiovascular Endurance exercises

Some additional benefits of cardiorespiratory endurance exercises include:

a. Improved mood and mental health

Moreover, cardiorespiratory endurance exercises can be done in a variety of ways, making it

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 16

a. Recognize the significance of doing regular cardiovascular endurance exercises as part of

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 17

LOW IMPACT MOVEMENT:

HIGH IMPACT MOVEMENT

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 18

Improved conditions of the brain

Higher rate of metabolic activity

Control of one's weight

Better mood and energy

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 19

Treatment of rheumatoid arthritis