PATHFIT 4

Alternative Learning Activity no. 2

Name: Jan Loraine E. Lumogdang Course/Year/Section: BTLED HE 2A

Date: March 21, 2024 Semester and A.Y: 2nd sem. AY 2023 - 2024

Direction: Choose and perform six (6) strength and conditioning exercises that could target and
enhance the skills in dodge ball/volleyball/ultimate frisbee.

Name of Exercise Objectives Evidence (Photo)

(Indicate no. of repetitions/sets) (Identify what target skill or
movement to be developed)

The squat is a body resistance

exercise that works the leg
muscles. Specifically, the squat
1. SQUAT targets the quadriceps and the
hamstring muscles.
Strengthening these muscles
can help protect your knees and
boost your performance in a
variety of sports.

2. PUSH UP Notable benefits of performing

push-ups include building upper
body strength, reducing the risk
of cardiac events, and
improving body composition.
 Lunges primarily target the
lower body muscles, but they'll
3. LUNGE
call on your core muscles, too,
because they're a unilateral
(one-sided) exercise. Lunges can
be a top strength exercise to
add to your fitness routine.

4. BURPEES With burpees, the focus is on a

full-body calisthenics workout
that aims to build muscle
strength and endurance in both
your lower and upper body. A
standard burpee exercise works
to strengthen the muscles in
your legs, hips, buttocks,
abdomen, arms, chest, and
shoulders.

They use your body weight to

strengthen and tone the core-
5. SIT UPS
stabilizing abdominal muscles.
Situps work the rectus
abdominis, transverse
abdominis, and obliques in
addition to your hip flexors,
chest, and neck.
 With proper form, leg raises
work muscle groups throughout
6. LEG RAISES
your whole body, including the
rectus abdominis, hip flexor
muscles, hamstrings, and lower
back muscles. If you want to try
a more advanced variation,
consider attaching ankle
weights or trying the hanging
leg raise.