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Physical Education I: Power Exercises For Skill Related Fitness Learning Outcomes

This module provides information about power exercises for skill-related fitness. It identifies and describes how to perform several power exercises, including squat jumps, lunge jumps, explosive pushups, and squat to overhead presses. The exercises target major muscle groups like the quadriceps, hamstrings, glutes, pecs, deltoids, and triceps. Completing these power exercises can increase fast twitch muscle fiber recruitment, improve muscular development, enhance power in daily activities, help prevent injuries, and decrease fatigue levels.

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Karl Macalindong
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46 views

Physical Education I: Power Exercises For Skill Related Fitness Learning Outcomes

This module provides information about power exercises for skill-related fitness. It identifies and describes how to perform several power exercises, including squat jumps, lunge jumps, explosive pushups, and squat to overhead presses. The exercises target major muscle groups like the quadriceps, hamstrings, glutes, pecs, deltoids, and triceps. Completing these power exercises can increase fast twitch muscle fiber recruitment, improve muscular development, enhance power in daily activities, help prevent injuries, and decrease fatigue levels.

Uploaded by

Karl Macalindong
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Physical Education I

POWER EXERCISE

MODULE 8
Power exercises for Skill Related Fitness
Learning Outcomes
8.1 Identify the different power exercises for skill related fitness.
8.2 Perform different power exercises for skill related fitness.

INTRODUCTION
This module contains information about power exercises for skill related fitness. It
covers the knowledge and skills required to identify and perform the different power
exercises. Completion of this module will help you in preparing for the succeeding
modules.

This module contains learning activities with instructional sheets. Read the
instructional sheet then proceed to the activities. Your performance in each activity will
ascertain that you have acquired the knowledge and skill necessary for the learning
outcomes provided.

Upon completion of this module, report to your teacher for your assessment
regarding the knowledge and skills requirement for this module.

CONTENT
Power exercises for Skill Related Fitness

Power Movement/Targeted Muscle


Exercises

Squat Jump

Movement:
Physical Education I
POWER EXERCISE

1.  Stand with feet a little wider than hip width, toes facing front.

2. Drive your hips back—bending at the knees and ankles and pressing your

knees slightly open—as you…

3. Sit into a squat position while still keeping your heels and toes on the ground,

chest up and shoulders back.

4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree

angle.

5. Jump Up and make sure to land softly

Safety:

Check your form

1. Keep your head up, torso straight and engaged as you squat, sending your hips

back & down.

Targeted Muscle

1. Quadriceps

2. Hamstrings

3. Glutes
Physical Education I
POWER EXERCISE

Lunge Jump

Movement:
1. Stand in a split stance with the right foot forward and the left leg
Physical Education I
POWER EXERCISE

back The feet should be about 2 to 3 feet apart, depending on your


leg length. The split stance will require balancel
2. Before you lunge, make sure your torso is straight and that you’re
up on the back toe.
3. Bend the knees and lower the body down until the back knee is a
few inches from the floor.
4. At the bottom of the movement, the front thigh should be parallel
to the floor and the back knee should point toward the floor. The
weight should be evenly distributed between both legs.
5. Jump Up and make sure to land softly in a lunge postion.

Safety:

Check your form


1. Keep your torso straight and core engaged as you bend your
knees, lowering your body toward the floor.
2. Don’t lunge too wide or too close
3. Don’t lunge too far
4. Don’t externally rotate your back knee.

Targeted Muscle:

1. Quadriceps

2. Hamstrings

3. Glutes

Explosive
Push ups
Physical Education I
POWER EXERCISE

Movement:

1. Get down on the floor, placing your hands slightly wider than your shoulders. 

2. Straighten your arms and legs. 

3. Lower your body until your chest touches the floor. 

4. Pause, then explosively push yourself back up

Safety:

Check your form

If you are having trouble doing explosive push ups, there are alternative exercises

that you can do to build your strength.

Wall Explosive Push ups


Physical Education I
POWER EXERCISE

Targeted Muscle:
1. Pectoralis Major (Pectorals)
2. Anterior Deltoid (Deltoid)
3. Triceps Brachii (Triceps)
4. Rectus Abdominus (Abdominals)

Squat to Overhead
press using water
bottle or dumbell

Movement:
Physical Education I
POWER EXERCISE

1. Position the dumbbells around shoulder height, palms facing


forward.
2. Keeping your chest up, lower yourself into a squat, bending your
knees until your thighs are parallel to the ground.
3. As you stand up, push the dumbbells overhead, keeping them in
front of your ears.

If you don’t have a pair of dumbbell you can use a water bottles or
water container.

Targeted Muscle:
1. Quadriceps
2. Hamstrings
3. Abdominal Muscle
4. Deltoids

Benefits of Power Exercises

1. Increase in use of your fast twitch muscle fibers, particularly type II which improves
your muscular development.
2. Improving muscular development and definition
3. move through your day with greater power
4. may help to prevent injury
5. may decrease the fatigue levels as the day progresses.

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