Functional-Movement-Exercise

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
G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 53

INSTRUCTIONAL MATERIAL: PATHFIT 2 Exercise-Based Fitness Activities
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.
Learning Objectives/Outcomes
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


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MODULE 3: Functional Movement Exercises and Core/Flexibility Training

This module – Functional Movement Exercises and Core/Flexibility Training – gears

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 53

Lesson 1 : Functional Training and Core/Flexibility Training

Before engaging in functional training and core/flexibility training, it is vitally important

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 54

a. Identify and describe the various types and categories of functional

1. What is functional training? Core Training? Flexibility Training?

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1. Basic Movement Patterns

Basic exercise movement patterns, in simple terms, are exercise classifications

1) direction of movement of the exercise;

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Basic Movement Patterns Sample Exercises

Hip Dominant – exercises in which the Deadlift, Romanian Deadlift, Goodmornings,

Rotational/Diagonal – these exercises are Russian Twist, Cable Rotation, Woodchops,

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2. Categories of Core Exercises

There four (4) categories of core exercises – anterior, lateral, posterior,

Exercise Muscle Groups Exercise

Anterior – exercises that Transversus Abdominis, Crunch Variations, Plank

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Rotational/Diagonal – Internal and External Pallof Press Variations,

3. Static and Dynamic Stretching

a. Static Stretching Examples (Dearden, 2017)

1) Upper Back Stretch

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3) Standing Hamstring Stretch

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Procedure: Stand tall holding or leaning to an object to keep your balance.

6) Hip and Thigh Stretch

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1) World’s Greatest Stretch (Lefkowith,

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2) Lunge with Twist (Chertoff, 2019)

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Criteria Outstanding Very Satisfactory Needs Poor

Content Superiorly Sufficiently Limited Limited Minimal

Relevan Relevance, Relevance, current Relevance, Relevance, Irreleva

Aestheti The The presentation The The The

Lesson 2 Practical Application of Functional Movement Exercises and Core/Flexibility

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

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a. Organize different exercises to form a holistic workout routine in improving daily

1. Exercise Examples for each Basic Movement Pattern

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- Glute Bridge (ACE, Glute Bridge Exercise, n.d.)

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

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Lower yourself back down with proper form.

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1) Squat down and grab a weight in each hand.

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Exercises Sets Repetition Rest

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

Workout Proper 3 sets in circuit 10-12 reps 20 seconds

Core 3 sets in circuit

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