FEU HIGH SCHOOL

Nicanor Reyes Street, Sampaloc, Manila

PERFORMANCE TASK
HOPE 1: FITNESS
Training Program: Flexibility and Cardiovascular Training
Section: Group No. Date: March 16, 2024
1) Aguilar, Marcos Henry, T.
2) Bautista, Justin Rham, V.
3) Dela Cruz, Dominic, S.
Group Members 4) Ellorda, Timothy, L.
(Surname, F.N, M.) 5) Ponce, Vhin Dreiden, M.
6) Pulido, Laurence Elan, R.
7) Tan, Jarred Marcus, D.
8) Viscayno, Nathaniel, M.

FITNESSE

Rationale: This workout program is intended for beginners and consists of simple cardiovascular
and flexibility exercises. These exercises are easily accessible because they require no equipment.
It can be completed from home, making it both convenient and effective. However, in order to
see growth and results, this exercise routine must be combined with good nutrition and discipline.

Warm-up: Aerobic Dance “Zumba” Exercise

Star Ship
Cool-down:
4 Flexibility Exercises
Exercises Movement Description Sets Repetitions
Mountain Mountain climbers are a dynamic, complex exercise 3 10
Climbers that stimulates multiple muscles simultaneously and in
a continuous motion. This full-body exercise increases
your heart rate and metabolism. This exercise targets
Abs, glutes, hips, and legs.
Straight Punches Straight punches are the basics in hand-to-hand combat 4 12
or can be used for cardio. They target the muscles in
the side shoulders, front shoulders, and upper chest.
High Knees The high knees exercise is a combination of running in 3 10 seconds
place and excessive knee raises. The target muscles of
this exercise are legs, abs, and glutes.

Lateral Shuffles Lateral Shuffles are usually used for sport drills and it also 4 8
enhances your agility and cardio. Shuffle toward the other
side of the room, with the feet meeting together before
shuffling out and forward again.
Seated Forward Seated Forward Bend is a symmetrical yoga posture that 3 8 seconds
Bend stretches your entire back body, the calf muscles, the per leg
muscles along the backs of the thighs, the gluteal muscles,
and the muscles that run along the length of the spine.
Seated Twist Seated Twist is a gentle spinal twist that opens up the hips 3 8 seconds
and stretches the chest, shoulders, upper and lower back. per side
Inner Thigh Inner Thigh Stretch can help restore short, tight muscles to 3 10 seconds
Stretch their full, functional length, enabling them to move through per side
a healthy range of motion
Knee-to-chest Knee-to-chest stretch is a basic grounding posture that 4 10 seconds
Stretch calms the mind and relaxes the body. It can relieve per side
muscle tension in your lower back and hips. It can also
 improve flexibility and range of motion in the hips,
hamstrings, and glutes.

Note: Should the group consist of nine (9) members, an additional exercise is recommended.