Kent Iejie C.

Evangelio 11 - Euler

HEALTH OPTIMIZING PHYSICAL EDUCATION (HOPE) 2

4TH QUARTER
S.Y. 2022-2023

TASK 1: “Be Fit to the limit”

Direction: Perform the following workout, these are the basic workout
done for you to prepare your body for an activity.
1. Trunk flexion –Stand with feet shoulder width,
both hands are in waist with feet apart at least 1-
foot distance. Bend trunk forward and backward
for a count of 1 in every movement, Do it again
to the left side. Do not over stretch! Stretch on
your flexibility level.

2. Push up –Perform regular push up with 5

repetitions. Support weight face downward on
hands and toe with body in a straight line.
Lower the body until the chest nearly touches
the floor and return to starting position. Keep
the body in a straight line. Hand should be
under the chest.

3. Jog around - jog around the gym/area for 60

seconds.

4. one leg raise- sit on the floor with legs

extended forward and hands flat on floor behind
body. Straighten body so weight is held on
heels and hands. Now raise right legs off the
floor. Hold for several count (8 counts will do)
and return to original position do it alternately
moving left and right legs for 32 counts.

5. Sit ups- lie on back with arms on the ground

above head. Sit up and touch toes keeping legs
straight. Return to back lying position. Repeat a
number of times. Stop if you feel tired.

6. Trunk twist – Standing with feet open in

shoulder width, raise arms sideward at shoulder
level with palms up. Gradually twist your trunk to
the right for eight counts. Do it again to the left.
32 counts.
 TASK 2: Complete the Be Fit to the Limit Table below:

Exercises Pictures Time Muscles Benefits

and (Your personal and Duratio Involves
Date Work-out actual photos during n
(Refer to work-out)
the
pictures
Above)
45 External  Increase trunk
Trunk seconds and internal rotation,
flexion obliques, flexibility, and
deep range of motion
posterior (ROM)
spinal  Decrease the
muscles, risk of injury.
and  Improve
abdominal functional
muscles. fitness (daily
activities)
 Relieve back
tension.
May  Reduce low
19-22 back pain.
2023
1 minute Triceps,  Improved
Push up pectoral cardiovascular
muscles, health
and  Better support
shoulders. around the
shoulder joints
 Improve your
posture
 boost heart
health

60 Quadriceps  Strengthen
Jog seconds , Upper muscles.
around Body  Improve
Muscles, cardiovascular
and fitness..
Abdominal  Help maintain a
Muscles. healthy weight.
 Help to build
strong bones,
as it is a weight
bearing
exercise.
One leg 30 Iliopsoas  Promote
raise seconds (the strength and
anterior hip balance on
flexors), both sides
abdominal  Helps to
muscles, strengthen
and internal quadriceps
and muscles and
external Hip flexor.
oblique
muscles.

Sit ups 60 Internal and  Athletic

seconds external performance.
oblique,  Better balance
Rectus and stability.
Abdominal,  Increased
and Hip flexibility.
flexors  Improved
(iliopsoas posture.
and rectus  Reduced risk of
femoris) back pain and
injury.
 Diaphragm
strengthening.

Trunk 1 min. External  Improved

twist and 30 oblique Range of
seconds muscles, Motion.
back, spine,  Strength
and upper Building
torso Benefits.
muscles.  Flexibility
Benefits.
 Increases
Stability.
 Improves
Athletic
Performance.
 May Help With
Scoliosis.