PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 5

(10 hrs.)
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Module 5 FITNESS TRAINING

INTRODUCTION:

COVID-19 closures of parks, gyms, fitness studios, and other public places are
resulting in reduced opportunities for physical activity. However, you can safely engage
in physical activity by exercising with family, getting outdoors, using online fitness
resources, taking a virtual class, setting exercise goals, and doing calorie-burning
chores at home.
In this module, we recommend simple fitness training that you can enjoy and
experience while you are at home.

LEARNING OUTCOMES:

At the end of the module, you would be able to;

 identify the different kinds of fitness training;
 recognize the value of optimizing one’s health through participation in
physical activities
 perform different fitness exercises.
 create a physical activity log.

LEARNING CONTENT:

1. Aerobic fitness
Aerobic activity, also known as cardio or endurance activity, is the
foundation of most fitness training programs. Doing aerobic activity or exercise will
make your heart beat faster, which increases blood flow to your muscles and back to
your lungs.
Aerobic activity includes any physical activity that uses large muscle
groups and increases your heart rate. This activity includes walking, jogging, biking,
swimming, dancing, and aerobics.
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2. Strength training
Muscular fitness is another key component of a fitness training program.
Strength training can help you increase bone strength and muscular fitness, and it can
help you manage or lose weight. It can also improve your ability to do everyday
activities. Target to include strength training into your fitness routine at least twice a
week.
Most fitness centers offer various resistance machines, free weights, and other tools for
strength training. Hand-held weights or homemade weights, such as plastic soft drink
bottles filled with water or sand, may work just as well. You can do pushups, pull-ups,
abdominal crunches, and leg squats.

3. Core exercises
Core exercises help train your muscles to brace the spine and enable
you to use your upper and lower body muscles more effectively. A core exercise is any
exercise that uses the trunk of your body without support, such as bridges, planks, sit-
ups, and fitness ball exercises.

4. Balance training
Balance exercises can help you maintain your balance at any age.
Balance training can help stabilize your core muscles. Standing on one leg for
increasing periods to improve your overall stability. Activities such as tai chi can
promote balance, too.

5. Flexibility and stretching

Stretching exercises can help increase flexibility, which can make it
easier for you to do many everyday activities that require flexibility.
Stretching can also improve the range of motion of your joints and may
promote better posture. Regular stretching can even help relieve stress and tension.
Consider stretching after you exercise when your muscles are warm and
receptive to stretching. But if you want to stretch before a workout, warm up first by
walking or exercising for five to 10 minutes before stretching.
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TEACHING AND LEARNING

ACTIVITY 1

Aerobics Training
 Warm-up for 5 to 10 minutes before starting the aerobics training.
 Finish your workout by cooling down for about 5 to 10 minutes. This allows
your breathing and heart rate to transition into a resting state. Options
include walking on the spot and gentle stretches.
 Take a video of yourself while doing the activities and send it to your
professor.

1. Jump rope

Equipment: gym shoes (sneakers),

jump rope
Benefits: Jumping rope helps develop better
body awareness, hand-foot
coordination, and agility.

2. Running or jogging

Equipment: running shoes

Benefits: Running is one of the most effective forms of
aerobic exercise. It can improve heart health,
burn fat and calories, and lift your mood.

3. Walking

Try to download a pedometer app on your phone.

The pedometer application will track your steps
taken, the time elapsed and the distance you traveled.
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Equipment: gym shoes (sneakers)

Benefits: Walking daily can reduce your risk of heart
disease, obesity, diabetes, high blood pressure,
and depression.

ACTIVITY 2

Core Strength Training

Instructions: Before starting your workout, do a warm-up routine for at least 5 to 10
minutes. Possible warm-up includes brisk walking, jogging on the spot, or movements
that work your legs, arms, and other major muscle groups.
Take a video of yourself while doing the activities.

1. Lunges

To do this exercise:

1. Start by standing up tall, feet shoulder-width

apart.
2. Step forward with your right foot, and lower
your hips toward the floor until your right leg is
at a 90-degree angle and your left knee is
parallel to the ground. Make sure your front
knee doesn’t go beyond your toes.
3. Lengthen your spine to keep your torso upright.
4. Hold this position for 5 seconds or longer.
5. Then step your right foot back to meet your left,
and repeat this movement with your left leg.

You can do these variations like walking lunges, jumping lunges, lunges with a
torso twist, and side lunges.

2. Planks

To do this exercise:
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1. Rest on your forearms and toes only,

keeping your body in a straight line with
your buttocks clenched and your abdominal
muscles engaged.
2. Try to hold this position for 30 seconds. If
that’s too hard, start with 20 seconds.
3. As you gain strength and fitness, try to hold
the plank position for 1 minute or longer.

You can try lifting one leg at a time while you’re holding the plank position.

3. Pushups

To do this exercise:

1. Start in a plank position with your palms

directly under your shoulders.
2. Keeping your back flat and bracing your
core, lower your body by bending your
elbows until your chest almost touches the
floor.
3. Immediately push your body back up to the
starting position.

More challenging pushup variations, you can try doing these plyo pushups, close
stance pushups, and decline pushups.

4. Bridge

To do this exercise:

1. Start on your back. Bend your knees and

plant your feet on the floor at hip-width.
Place your hands at your sides, palms
down.
2. Tighten your core and glutes.
3. Raise your hips until your knees are in line
with your shoulders.
4. Hold for 10–30 seconds.
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5. Crunch

To do this exercise:

1. Start on your back. Bend your knees and

plant your feet on the floor at hip-width.
Line up your head and spine. Cross your
arms across your chest.
2. Tighten your core and relax your neck and
shoulders. Tuck in your chin and lift your
upper back, keeping your lower back,
pelvis, and feet on the floor. Pause.
3. Slowly lower your upper back to return to
the starting position.

6. Supine Toe Tap

To do this exercise:

1. Start on your back. Lift your legs, knees bent

to 90 degrees. Place your hands at your
sides, palms down.
2. Tighten your core. Lower your right foot and
gently tap the floor, keeping your left leg still
and your back flat.
3. Raise your right leg to return to the starting
position. Repeat with your left leg.

7. Bird dog
To do this exercise:

1. Start on all fours, hands below your shoulders

and knees below your hips.
2. Tighten your core. Lift and straighten your right
leg to hip level. Simultaneously lift and extend
your left arm to shoulder level, palm down.
Pause.
3. Repeat with your left leg and right arm.
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8. Mountain climber

To do this exercise:

1. Start in a plank with your hands below your

shoulders. Tighten your core.
2. Lift your right knee toward your chest, keeping
your back straight and hips down.
3. Return your right leg to the starting position as you
simultaneously lift your left knee toward your
chest.

4. Continue alternating legs.

Cooldown
Finish your workout by cooling down for about 5 to 10 minutes. This allows your
breathing and heart rate to transition into a resting state. Options include walking on the
spot and gentle stretches.

ACTIVITY 3

Instructions: Warm up for 5 to 10 minutes before starting any exercise. Take a video of
yourself while doing the activities and send this to your professor.

1. Lateral Lunge to Balance

To do this exercise:

1. Stand with feet hip-width apart.

2. Step directly out to the side with the left foot and
lower into a squat. Keep the right leg straight.
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3. Push off left foot to stand and raise

knee, balancing on right leg. Then switch sides.

2. Rock the boat

To do this exercise:

1. Stand with your feet hip-width apart.

2. Press your weight into both feet firmly and evenly.

3. Yield your weight onto your left foot and lift your
right foot.

4. Hold for up to 30 seconds.

5. Slowly lower your left foot to the floor and repeat

on the other side.

6. Do each side five to 10 times.

3. Flamingo stand

To do this exercise:

1. Stand on your left leg with your right leg lifted.

2. Use a chair or wall for support as you stretch your

right leg forward.

3. Maintain good posture by keeping your spine,

neck, and head in one line.

4. To increase the difficulty, extend your hand to

reach for your right foot.

5. Hold for up to 15 seconds.

6. Then do the opposite side.

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ACTIVITY 4
Instructions: Warm up for 5 to 10 minutes before starting any exercise. Take a video of
yourself while doing the activities and send this to your professor.

1. Standing Hamstring Stretch

To do this exercise:

1. Stand tall with your feet hip-width apart, knees

slightly bent, arms by your sides.
2. Exhale as you bend forward at the hips, lowering
your head toward the floor while keeping your head,
neck, and shoulders relaxed.
3. Wrap your arms around the backs of your legs and
hold anywhere from 45 seconds to two minutes.
4. Bend your knees and roll up when you're done.

2. Piriformis Stretch
To do this exercise:

1. Sit on the floor with both legs extended in front of

you.
2. Cross your right leg over your left, and place your
right foot flat on the floor.
3. Place your right hand on the floor behind your body.
4. Place your left hand on your right quad or your left
elbow on your right knee (as shown) and press your
right leg to the left as you twist your torso to the
right.
5. If the spinal rotation bothers your back, take it out
and simply use your left hand to pull your right quad
in and to the left.
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3. Lunge With Spinal Twist

To do this exercise:

1. Startstanding with your feet together.

2. Take a big step forward with your left foot, so that you
are in a staggered stance.
3. Bend your left knee and drop into a lunge, keeping
your right leg straight behind you with your toes on
the ground, so you feel a stretch at the front of your
right thigh.
4. Place your right hand on the floor and twist your
upper body to the left as you extend your left arm
toward the ceiling.
5. Hold for 30 seconds to 2 minutes.
6. Repeat on the other side.

4. Triceps Stretch

To do this exercise:

1. Kneel, sit, or stand tall with feet hip-width apart, arms

extended overhead.
2. Bend your right elbow and reach your right hand to
touch the top middle of your back.
3. Reach your left-hand overhead and grasp just below
your right elbow.
4. Gently pull your right elbow down and toward your
head.
5. Switch arms and repeat.
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5. Figure Four Stretch

To do this exercise:

1. Lie on your back with your feet flat on the floor.

2. Cross your left foot over your right quad.
3. leg off the floor. Grab onto the back of your
right leg and gently pull it toward your chest.
4. When you feel a comfortable stretch, hold
there.
5. Hold for 30 seconds to 2 minutes.
6. Switch sides and repeat.

6. Pigeon Pose

To do this exercise

1. Sit with your right knee bent at 90-degrees in front

of you, calf perpendicular to your body, and the
sole of your foot facing to the left. Keep your right
foot flexed.
2. Let your leg rest flat on the floor.
3. Place your left knee to the left of your body, and
bend the knee so that your foot faces behind you.
Keep your left foot flexed.
4. Keep your right butt cheek on the floor. Try to
move the left cheek as close to the floor as
possible. It may not be possible if you're super
tight.
5. Hold for 30 seconds to 2 minutes.
6. Repeat on the other side.
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7. Butterfly Stretch
To do this exercise:

1. Sit tall on the floor with the soles of your feet

together, knees bent out to sides.
2. Hold onto your ankles or feet, engage your abs,
and slowly lower your body toward your feet as far
as you can while pressing your knees toward the
floor.
3. If you're too tight to bend over, simply press your
knees down.
4. Hold this stretch for 30 seconds to 2 minutes.

8. Side Bend Stretch

To do this exercise:

1. Kneel on the floor with your legs together, back

straight, and core tight.
2. Extend your left leg out to the side. Keep it
perpendicular to your body (not in front or behind
you).
3. Extend your right arm overhead, rest your left arm
on your left leg, and gently bend your torso and
right arm to the left side.
4. Keep your hips facing forward.
5. Hold this stretch for 30 seconds to 2 minutes.
6. Repeat on the other side
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RATING Score Running/ Jogging

Good- Very Good-Excellent 5 15 minutes
RUBRICS FOR ASSESSMENT
Fair 3 5-10 minutes
Rubrics Needs improvement 1 Below 5 minutes
for
Jump Rope

RATING Score Walking

Good- Very Good-Excellent 5 8,000 - 10,000 steps
Fair 3 3,000 – 5,000 steps
Needs improvement 1 1,000 steps

Rubrics for Running/Jogging

Rubrics for Walking

Rubrics for Activity 2,3, and 4

Advance Intermediate Needs Improvement
3 points 2 points 1 point
The exercise was done The exercise was done The exercise was done in
perfectly with minor errors the wrong form

RATING Score Jump Rope

Good- Very Good-Excellent 5 60 seconds
Fair 3 30 seconds
Needs improvement 1 10 seconds
and below
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Rubrics for Assessment task

Achieved Working Towards Learning
3 pts 2 pts 1 pt
Participation I participated in physical I participated in physical I participated in physical
activity for 6 days a week. activity for 4 days a week. activity for 2 days a week.

Time I played the sport/activity for I played the sport/activity for I played the sport/activity for
45 mins. 30 mins. 15 mins.

Journal All activities were Some activities were No activity was documented
documented documented

For more exercises about core stability training, download “ABS AND CORE”
or any fitness app at Google Playstore.
 Try to visit this link for a jump rope tutorial:
https://www.youtube.com/watch?v=fm0WpJsWBA8

 Learn the proper brisk walking techniques to better health, follow the video by
clicking the link below
https://www.youtube.com/watch?v=hOS1wq7SyyE
 While at home, you can try this power walk, click the link below
https://www.youtube.com/watch?v=s4IH12Piuf4

 While at home, you can try to do running/jogging indoor, follow the video by
clicking the link below
https://www.youtube.com/watch?v=RaZZU5oFzqI
 Physical Activities Toward Health and Fitness 1 16

FLEXIBLE TEACHING LEARNING MODALITY (FTLM)

ADOPTED:
Online (synchronous)
Messenger, google classroom, google meet
Remote (asynchronous)
module

ASSESSMENT TASK:
Instructions:

1. Write your weekly physical activity goal on the top line. Example: “I want to
walk 15 to 30 minutes per day for 4 out of 7 days this week and do strength
training twice a week. I will also look for additional ways to be active throughout
the day, like taking the stairs instead of the elevator, three times a day.”
NOTE: You do not need to do all four types of activity each day. See below for
descriptions and guidance for recommended amounts of physical activity.
2. Aerobic activity is when the body’s large muscles move together and your heart
beats faster than usual. Examples include aerobics, swimming, running, walking,
kickboxing, dancing, and cycling. This type of activity burns the most calories and
promotes weight loss. In this box, write down what you did, how long you did it,
and/or the number of steps/wheelchair revolutions.

3. Strengthening activity is when the body’s muscles work against a force or

weight. Examples include elastic bands, weights, or body weight. In this box,
write down
the type of strength training and how many repetitions and sets of each exercise
you performed.

4. Flexibility (stretching) lengthens a muscle. This makes a muscle feel loose

while increasing the range of motion. Examples include self-stretch, yoga,
Pilates, and chair stretching routines. In this box, write down the type of stretch
you participated in.

5. Lifestyle activity occurs during normal activities such as vacuuming, walking the
dog, mowing the lawn, participating in sports, or dancing.
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6. Recommended Amounts of Physical Activity

• Aerobic:
 Weight Loss: 300 minutes (5 hours) per week. Start with
what you can do and build to 300 minutes overtime.
 Health/Weight Maintenance: 150 minutes (21⁄2 hours) per
week, in periods of at least 10 minutes.
• Strength: Do strength training 2–3 times/week. Each exercise should be
repeated, completing 8–12 repetitions.
• Flexibility/Stretching: Be sure to stretch after each workout, whether it’s
aerobic or strength.
• Lifestyle Activity: Get as much as you can.
7. At the end of the day, circle whether you met your goal for the day:
• If you met your goal, circle “I did it!”
• If you almost met your goal, circle “Almost.”
• If you didn’t achieve your goal, circle “Try again.”
7. At the end of each day, total your aerobic activity (in minutes). At the end of
each week, add your daily aerobic totals together to determine your weekly
aerobic time.

8. Take a picture of yourself while doing the activity.

PHYSICAL ACTIVITY WEEKLY GOAL: ___________________________________________________________________________________
___________________________________________________________________________________________________________________
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Aerobic
(Type,Time/
Steps)

Pedometer: Pedometer: Pedometer: Pedometer: Pedometer: Pedometer: Pedometer:

Strength Type: Type: Type: Type: Type: Type: Type:

Repetitions: Repetitions: Repetitions: Repetitions: Repetitions: Repetitions: Repetitions:

Sets: Sets: Sets: Sets: Sets: Sets: Sets:

Flexibility
(Type)
(Please use the template on the next page)

Lifestyle Activity
(Type/Time)

Goal Met? Idid it Almost Try Again Idid it Almost Try Again Idid it Almost Try Again Ididit Almost Try Again Ididit Almost Try Again Ididit Almost Try Again Ididit Almost Try Ag
Total Weekly
Aerobic Time
(# minutes)
Physical Activities Toward Health and Fitness 1
18
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REFERENCES:

Punzalan, Montana, Taguba, Navalta, Medina-Bulatao.2019. Revised PHYSICAL

EDUCATION 1 Movement Enhancement. Mindshapers Co., Inc. Manila.
Werner W. K. Hoeger & Sharon A. Hoeger.2012. Principles and Labs for FITNESS &
WELLNESS. Eleventh Edition. Wadsworth Cencage Learning. Belmont,CA.
Claravall, Drolly.2018. Physical Education 1 (Movement Enhancement). Mindshapers
Co., Inc.