LESSON 1: Introduction to Exercise Program 2.

At the neck, lightly press the side of the neck,

Based just below your jawbone.
Body mass index (BMI) is a calculation of your size 3. Count the number of beats in 15 seconds, and
that takes into account your height and weight. Many multiply by four.
doctors and healthcare professionals assess the general
(F.I.T.T. Principle)
health of patients with the use of BMI as a guide of the
overall status of the patients. At the same manner your 1. Frequency (how often?)—at least 3 days per week
BMI data is important in physical education in setting
goals, selecting physical activities that suits to your 2. Intensity (how hard?)—in your target heart rate
fitness level and interest in achieving the course range
outcomes. 3. Time (how long?)—at least 20 minutes
BMI Formula = WEIGHT [in Kilograms] Example: Weight 30 kg = 30kg =
20.83 4. Type (what?)—jogging, swimming, bicycling
HEIGHT [in Meters]2 Height (1.2 m)2 1.44

BMI = 20.83 is under Normal body classification Target Heart Rate (THR)
Here is how to calculate your target heart rate (THR) range…
Knowing your BMI will give you an idea on your
1) First of all, you need the following data:
overall fitness level. This will guide you on what
a. Maximum Heart Rate (MHR) - (220 – your age = MHR)
physical activity plan to take and food intake My MHR = _________________

monitoring for healthy eating(nutrition). Since, the For example, if you are 17 years old, your MHR is 203 beats per minute or 220 – 17 = 203.

body is the medium in doing all the movements, it is

necessary to understand how our heart works in the
effect of physical activity.
The heart is the most important muscle in our body. It 2) Enter the above data in the following two formulas and solve them. The formulas represent
the lower (60%) and upper (85%) limits of your target heart rate range.
pumps to delivers oxygenated blood throughout the (60%)— ______ - ______ = ______ x .6 = ______ + ______ = ______
body. It is made up of cardiac muscle. Like all MHR RHR RHR LOWER LIMIT
muscles, it will become stronger with use. The heart is
strengthened through various forms of aerobic (85%)— ______ - ______ = ______ x .85 = ______ + ______ = ______

activities such as brisk walking, running, MHR RHR RHR UPPER LIMIT

swimming, cycling, playing tennis, and jumping rope, 3) Enter your target heart rate:

among others. Aerobic exercise is the kind of moderate My target heart rate is: ______________ to ___________
the lower limit ` upper limit
physical activity the doctors have in mind when they
recommend at least 150 minutes of activity per week.
What is Exercise?
According to Dr. Edward Laskowski, an American
The National Center for Health Statistics defined
Board of Physical Medicine and Rehabilitation
exercise as a type of physical activity that is planned,
certified that “a normal resting heart rate for adult’s
structured and repetitive in nature to maintain or
ranges from 60 to 100 beats per minute.
improve one or more components of physical fitness.
Resting heart rate (RHR) is lowered as the heart
The term exercise encompasses healthful activities
muscle becomes stronger and gets better at pumping
from a simple walking or lifting light dumbbells to the
out more blood per heartbeat. The body needs fewer
strenuous activities like marathon, speed swimming
heartbeats to pump the same amount of blood. If your
and martial arts. There are variations of exercises
heart muscle is weak, it needs to beat more times to
available for different needs and it gives a lot of health
pump the same amount of blood. To improve and
benefits which include prevention of disease
maintain the strength of your heart it is important to
particularly cardiovascular diseases, type 2 diabetes
participate in regular aerobic exercise. Before
and even some cancers. Exercise can also improve
beginning any exercise program, you should consult a
strength, flexibility, endurance and many more.
doctor to be sure you are in good health.
On the contrary, exercise can also lead to injury if it is
Getting your normal heart rate. It is done before doing
overdone or if too much is attempted too quickly, so
any activity, it means getting your heart rate at rest.
it’s advisable to consider the capacity of your body
Here is the step on how to get your normal heart rate.
when you engage in any form of physical activity. It
1. At the wrist, lightly press the index and middle can also help if you ask for an advice from a doctor
fingers of one hand on the opposite wrist, just below especially if you have any health concern.
the base of the thumb.
The World Health Organization (WHO) and American Cooling Down: It is done after an exercise. During a
Heart Association (AHA) recommend to have 150 workout, the flow of the blood increases in order to
minutes of moderate to intensity physical activity or 75 adjust to your activity which results to change in body
minutes of vigorous physical activity weekly. The time temperature and heartbeat. The purpose of the cool
intervals should be at least 10 minutes or more per down is to return your heart rate close to resting. It is
session. These words from WHO and AHA are not advisable to stop quickly after you exercise without
something we have to remember. It is time for us to a cool down, it might result in light-headedness,
live an active lifestyle slowly change our sedentary dizziness and/or fainting. You can have walking after
ways of life. running as a good example of a cool down. A normal
cool down usually ranges from 2 – 5 minutes
What to Know about Exercise and How to Start?
depending on your activity and reaction of your body.
There are things that we should know before (Reed, 2018)
we engage ourselves in any form exercise.
Stretching: The best time to do static stretching is after
1. Pre-exercise screening a workout as part of a proper cool down routine. Doing
static stretching gives a relief from cramps, lessens the
This is used to identify people with health risk for injury, minimizes muscles soreness and it can
concern that may put them in higher risk while doing improve the range of motion of in the joints. The
physical activity. A pre-exercise screening tool can be effectiveness of stretching can be fully achieved when
used to identify individuals with health concern. you are in a relaxed and comfortable position. Stretch
2. You may need to visit your doctor before starting your body gently after the workout. A little discomfort
physical activity is ok, but pain is not. (Reed, 2018)

If you answered ‘yes’ to some or all of the 6. Wear comfortable clothes and shoes for physical
questions in PAR-Q, you need to see a doctor before activity
starting a physical activity. A comfortable clothing and a suitable pair of shoes can
3. Setting goals for physical activity help you move properly throughout your exercise
journey. Your shoes provide a good support and the
It is important for you to be motivated as you best type will depend on what exercise you are into.
start your exercise journey. Setting your goal for The wrong type of shoes may cause injury or blisters.
physical activity can help you stay in track with you
exercise program. You can ask yourself, what do I 7. Getting the technique right for your chosen
want to happen to my body and how will I achieve it. physical activity

4. Start your physical activity gently Do not sacrifice the quality of exercise for the sake of
quantity. It is necessary to perform the exercise
If you are inactive to exercise or your fitness correctly to avoid body pain and possible injury. The
level is low, it is advisable to start your exercise things you learn in your PE 1 must be applied
journey with short session or gentle exercises. You can throughout the lesson in PE 2. If there are exercises
adjust the number or repetitions and the number of sets you are not familiar with, you can do research or you
depending on the capacity of your body to move. may ask you instructors for the correct execution.
Don’t get too rush with exercise. It will take time for
your body to adjust to exercise, so take it gently. 8. Where to get help

5. Stretching, warming up and cooling down In this time of pandemic, every one of us is affected
especially our mode of learning. It is also difficult on
Warming-up is designed to prepare your body before the part of your PE instructors to teach skills online.
doing any strenuous activity. Warming up before a So, it is very important to be attentive in class so as to
workout is an important step toward injury prevention. avoid any untoward incident. If ever something wrong
It increases the temperature inside the body and it will happen, you can get help from the following:
warms the muscles in order to avoid muscles strains
and joint sprains. The proper warm up should increase  Your parents
the flow of the blood and at the same time increases  Your health care provider in your
the flexibility of the muscles. Normally, a 5–10-minute area(clinic/sentro)
warm-up is enough but sometimes it varies according  Your PE instructor
to body types and the intensity of your workout (Reed,
2018) PRINCIPLES OF EXERCISE
When you start and exercise journey, you need to strengthen the body and to tone the muscles while it
understand and apply the different principles of slowly or quickly increases in size. The handle is of
exercise that will help you achieve your exercise goal. either steel or iron and the weight plates are made of
There are seven basic principles of exercise you need either steel, iron, rubber, or cement. Dumbbells are
to keep in mind. These are the following; usually adjustable. When compared to other gym
equipment, dumbbells are considerably cheaper and
 Individuality
can offer as much if not more than most equipment.
 Specificity
 Progression Benefits:
 Overload
 It can provide two types of overload which are
 Adaptation
mechanic and metabolic that can lead to
 Recovery
muscle growth.
 Reversibility
 It can create both inter and intramuscular
Warm-up Exercises
coordination which leads to higher level of
 Head Bend muscle activation.
 Shoulder Stretch  It can be used for a variety of exercises for the
 Arm Circles different parts of the body.
 Side Bends (right arm and left arm alternately)  It can improve balance, blood glucose
 Hip Rotation management, sleep, heart tissue health,
 Knee Rotation metabolic rate and body composition
 Squats  It is great for strength training specifically
 Leg Swing (right leg and left leg alternately) loading the skeletal system to improve bone
 Lunges density.
 Dead bug Series
 Bird Dog Series Barbell
 Plank
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 Butt kicks
 High knees A barbell is a piece of exercise equipment used
 Jumping Jacks in weight training, body building, weightlifting and
powerlifting. It consists of a long bar usually with
weights attached at each end. It is probably the most
LESSON 2: Exercise Equipment
versatile equipment in any gym. It makes sure that you
Resistance Bands maintain a good posture and keep your body from
swaying when exercising. You can literally do all
https://www.youtube.com/watch?v=FLNaG45ZiiA
desirable exercise with barbell. The most common
Resistance Bands are rubbery, elastic bands that you exercises are divided into: Powerlifting – squats, bench
can use to strengthen your muscles at home. You can press and deadlifts and Weightlifting – clean and jerk.
use resistance bands for many types of exercises that
Benefits:
can help you tone your whole body using a relatively
simple piece of equipment.  It can save time to improve your body using
the big four barbell exercises (squat, bench
Benefits:
press, overhead press and deadlift)
 Tone and strengthen muscles  It can improve athletic performance.
 Good for stretching  It is affordable.
 Lightweight and portable  It is versatile to use.
 Suitable for almost everyone
 Great for injury recovery
Kettlebell
 Protects your bones and joint if used properly
 Affordable https://www.youtube.com/watch?v=2waVex8EUfc
Kettlebell is a cast iron or cast steel ball with a handle
Dumbbells
attach to the top. It is used in many types of exercises
https://www.youtube.com/watch?v=wYT_h5-dBAk for cardiovascular, strength and flexibility training.
Kettlebell is used to target the entire body. It engages
Dumbbells are well known and are used either
stabilization of the muscles through the performance of
individually or in pairs. The purpose of dumbbells is to
smooth, free-flowing movements.
Benefits: mph and reach inclines of 10 percent or higher.
 Builds strength without bulk Treadmills are often used by individual who are
 Instant calorie burner committed to their running workout but are unable to
 Easy to store go outside especially during this time of pandemic.
 Functional workout This equipment can also help you simulate specific
 It is good for physical and mental workout race courses if you are into running competitions.
Benefits:
Agility Ladder  It is easy to use.
 It has a softer surface compared to concrete or
https://www.youtube.com/watch?v=tMY5Cj39xN8
soil which lessens the risk for injurie and pains
It is a piece of equipment that can be used to perform a in your feet.
wide number of agility drills. These quick movement  You can control your speed, incline, warm up
can raise your heart rate, challenge your balance, period, cool down period and energy spend
coordination and can improve speed and athletic with just a push of a button.
performance.  You can customize your exercise program
depending on your time.
Benefits:  You can use this as a whole-body workout.
 Improves speed, agility and quickness
 Great for heart health
 Burns tons of calories Skipping Rope
 Keeps you mentally sharp
https://www.youtube.com/watch?v=_g05NZ3rro8
Yoga Mats A skipping rope or skip rope is a piece of rope or cord
usually with handles at each end. You exercise or play
Yoga Mats are specially fabricated mats used to
with it by turning it round and round and jumping over
prevent hands and feet slipping during asana practice
it.
in modern yoga as exercise. It is a little different with
exercise mats. In most cases, exercise mats are thicker Benefits:
than yoga mats.  Improves heart health
 Increases concentration
Exercise Ball
 Improves coordination
https://www.youtube.com/watch?v=tbdyO8A8KEI  Increases stamina and gets rid of fatigue
 Increased body flexibility
An Exercise ball also known as yoga ball, physio balls,  Boost mental health
swiss balls is a ball constructed of soft elastic with a  Decreased belly fat
diameter of approximately 35-85 centimeters (14-34  Strengthening your bones
inches) and filled with air. It is most often used in  Glows your skin
physical therapy, athletic training and exercise. It can  Improve pulmonary function
also be used for weight training.
Benefits: Battle Rope
 find neutral spine position
 learn proper posture https://www.youtube.com/watch?v=cNXP3XnS60s
 increase lumbar mobility
Battling rope also known as battle ropes or heavy
 increase abdominal and back muscle strength
ropes are used for fitness training to increase full body
 increase balance and stability
strength and conditioning. It was designed by John
 develop overall control and strength of the
Brookfield who developed the system around 2006 in
core body muscles
his backyard. A small study in 2015 showed that a 10
minutes workout with the ropes increased heart rate
Treadmill
and energy expenditure.
https://www.youtube.com/watch?v=v_Rn5e_qIQk
Benefits:
Treadmills are stationary cardio machines on which  Explosive full body workout
you can walk, jog or run indoors. It features adjustable  Quick, efficient workouts
speeds and inclines to vary your workout, allowing  Get shredded
you to simulate a hill with a push of a button. There are  Great for HIIT workouts
some commercial treadmills that can go as fast as 12  Great for cardiovascular health
  Improves balance, coordination and stability skin. There are no specific exercises to tone you
 Improves muscles imbalance and weak areas muscle.
 Durability via increased mobility and stability
Resistance bands work your muscles like weights do –
 Work your muscles in new ways and break
your muscles contract to generate force to stabilize and
plateaus
control the desired movement. Resistance bands have
 High intensity with low impact to your joints
been the staple for those in rehabilitation from a sports
 Improves mental heath
or muscle-related injury.

Hula Hoop
Benefits of Resistance Band
https://www.youtube.com/watch?v=0visc3p6uAA
1. Tone and strengthen
A hula hoop is a toy hoop that is twirled around the
2. Add assistance, not just resistance
waist, limbs or neck. It has been used by children and
3. Great for stretching
adults since at least 500 BCE. The modern hula hoop
4. Lightweight and portable
was inspired by Australian bamboo hoops which were
5. Suitable for almost everyone
made of plastic and popularized in 1958 by Arthur K.
6. Great for injury recovery
“Spud” Melin and Richard Knerr.
7. Protects your bones and joints
Benefits: 8. Affordable
 Burns calories
 Burns body fats
 Boosts cardiovascular fitness
 Challenges your core muscles
 Improves your balance
 Works your lower body muscles
 Family focused activity
 Inexpensive and portable
LESSON 3: Resistance Band Exercises
A resistance band is an elastic band used for strength
training. It is commonly used in physical therapy,
specifically by convalescents of muscular injuries,
including cardiac rehab patients to allow slow
rebuilding of strength.
Originating in the early 20th century, the bands were
originally made from surgical tubing and the exercises
conducted for muscle rehabilitation, and resistance
band training is now used widely as part of general
fitness and strength training. The flexibility in use and
light weight are a significant advantage for many
users.
Resistance bands are simple to use and the light weight
allows people to easily carry it if travelling and
continue with routine sessions for strength training.
Although there are many different forms of exercises
for the bands, the resistance of the band as well as
number of repetitions is the main variables used to
lower or increase the intensity of the workout.
Research has proven that resistance band exercises
grow your muscles and tone them at the same time.
Toning your muscles is simply the process of losing
body fat so that muscles appear on the surface of your
Different Resistance Band Exercises
Lower Body Exercises
1. SQUATS: Place your feet on the band, with your
feet apart at a distance slightly wider than your
shoulder width. Hold the ends of the band in your
hands. Bring the tops of the bands over each of your
shoulders. With your chest up and stomach in, sit
straight down and press your knees over your feet.
Stand up again and repeat 8 to 12 times.
2. LEG EXTENSIONS: Loop the band on a low, hefty
item like an incline bench. Place your ankle in the
loop. Shift your feet so they are hip-width apart. Move
your weight to the foot outside of the band and lift the
looped foot from the floor. Straighten your left in front
of you and put your foot back down slowly. Repeat 8
to 12 times per leg.
3. LAY DOWN LEG CURL: Loop the band around a
support. Lay down on your stomach and place your
ankle in the loop, moving away enough from the
anchor to make the band taut. Keeping your stomach
muscles tight, bend your knee and bring your heel
toward your glutes. Stretch your leg back out slowly.
Repeat for 10 to 15 times on each leg.
4. BRIDGE: Loop a band just above your knees. Lay
down on your back. Bend your knees to 90 degrees
and place your feet on the floor. Lift your butt and hips
until your torso and knees are a straight line. Repeat
for 15 to 20 reps.
5. STANDING ADDUCTOR: Loop a band around a
support. Stand sideways to the support, placing your
far ankle in the loop. Widen your stance to create
tension. Squat slightly and move your banded ankle
past your other leg. You should squeeze your thighs
together during this action. Return to the start and
repeat for 12 to 15 reps.
6. CLAM: Lay on your back, holding your knees and
hips at 90 degrees. Place your loop around your legs,
just above your knees. Pull your knees apart, contract
your glutes and hold for a few seconds. Repeat for 10
to 12 reps.
7. ANKLE FLEX: Loop a band around an anchor. Sit
down with one leg out and wrap the loop around the
top of that foot. Using your hands to hold your weight,
slowly bend and flex your foot. You should feel a good
stretch. Repeat for 10 to 12 reps.
8. LATERAL BAND WALK: Place your loop band
around your legs and just above your ankles. Stand
shoulder-width apart and squat halfway. Shift your
weight to the left side and step sideways on your right
leg. Repeat for 8 to 10 steps in each direction.
9. STANDING ABDUCTION: Loop your band around 17. INCLINE CHEST PRESS: Assume a lunge
an ankle-height anchor. Face your left side to the position with your right left forward. Step on the
anchor and place your outside ankle in the loop. Move middle of the band with your left food. Grab the ends
your left leg back and slowly move your looped leg out of the band and pull them to your shoulders. Push your
to the side. Return to your starting position. Repeat arms up until they are fully extended. Repeat for 10 to
these 15 to 20 times on each side. 12 reps.
10. SEATED ABDUCTION: Sit on the end of an 18. BENCH PRESS: Anchor a band on bench legs. Lie
armless chair or a bench. Loop a band around both of on your back on the band, and grab the bands so they
your legs, letting it rest just above your knees. Move are positioned at shoulder height. Extend your arms
your feet to slightly more than shoulder width apart. upwards, moving them slightly together at the apex.
Press your knees out while shifting your feet in. Hold Do this for 10 to 12 reps.
this position for two seconds and then move your
19. STANDING CHEST PRESS: Loop the band
knees back to the starting position. Do this 15 to 20
around a sturdy support at chest height. Grab each end
times.
of the band, position your hands at chest height and
step forward. Press the band in front of you until your
arms are fully extended, with your palms down. Repeat
Back Exercises
for 12 to 15 reps.
11. DOUBLE-OVER ROW: Step on your band,
Shoulder Exercises
shifting your feet so they are shoulder-width apart.
Bend over at the waist and grab the ends of the band. 20. OVERHEAD PRESS: Place your feet shoulder-
Bending your elbows, pull the band toward your hips. width apart and step on the band. Grab each end and
Your elbows should be at a 90-degree angle and your bring up the band to shoulder level with your palms
shoulder blades should be together. Repeat for 10 to 12 facing each other. Press up, rotating your arms. Repeat
reps. for 8 to 10 reps.
12. SEATED ROW: Sit on the floor. Extend your legs 21. FORWARD RAISE: Stand with feet shoulder-
and loop the band around the soles of your feet. width apart. Place the middle of the band under your
Holding the band with both hands, face your palms feet and grab each end at your sides. Make sure your
together and extend your arms. Bend at the elbow and palms are facing in and that your elbows are slight
pull the bands to your stomach. Repeat for 10 to 12 bent. Stretch your right arm in front of you at shoulder
reps. height. Do this for 8 to 12 reps on each arm.
13. PULL APART: Place your feet shoulder-width 22. LATERAL RAISE: Place your feet shoulder-width
apart. Grab the middle of the band, keeping your hands apart and step on the middle of the band. Grab each
aligned with your shoulders and place your palms handle. Keeping your elbows bent a bit, left your arms
down. Pull the band out until your shoulder blades out to the side until they reach your shoulder level.
contract. Repeat 8 to 10 times. Repeat for 8 to 10 reps.
14. LYING PULLOVER: Loop the band on a low 23. UPRIGHT ROW: Stand with feet shoulder-width
anchor. lying on your back, grab the band and stretch apart. Place the middle of the band under your feet and
your arms above you. Pull the band overhead, making grab each end at your sides. Lift the band to your
sure to cross your body until the end of the band shoulder level. Your elbows will be bent. Repeat for 10
reaches your knees. Repeat for 8 to 10 reps. to 12 reps.
15. LAT PULL-DOWN: Anchor the band overhead. 24. REAR DELT FLY: Sit at the edge of a chair. Place
Kneel down and grab each end of the band. Bend your your feet in the middle of the band. Grab each handle
elbows. Pull the band down toward the floor until your and then switch them to create an X. Bend forward and
hands reach your shoulders. Repeat for 10 to 12 reps. raise your arms up until they reach shoulder level. Do
this 10 to 12 times.
Chest Exercises
Arm Exercises
16. PUSH-UP: Assume the plank position and place
the band over your upper back. Loop the ends of the 25. CONCENTRATION CURLS: Do a right forward
band over each thumb, and place your hands on the lunge. Place the middle of the band under your right
ground. Push up until your arms are fully extended. Do foot. Resting your elbow on the inside of your right
this 5 to 20 times. knee, curl the band up. Squeeze your biceps when the
band gets toward your shoulder. Repeat 8 to 10 times
for each arm, switching the lunge position for your left
arm.
26. STANDING BICEP CURLS: Stand with feet
shoulder-width apart. Place the middle of the band
under your feet and grab each end at your sides. Make
sure your palms are facing out. Pull your arms to your
shoulders. Do this 12 to 15 times.
27. STANDING BICEP CURLS: Do a right forward
lunge. Place the middle of the band under your right
foot. Hold each end of the band in your hands, making
sure your palms are facing behind you. Bend your
arms at your elbows so that your forearms remain
parallel. Press your arms down and push the band
behind your body. Do these 8 to 10 times.
28. OVERHEAD TRICEPS EXTENSION: Sit on a
chair. Loop the band behind your glutes and grab each
end of the band. Stretch your arms and place your
hands behind your neck before fully extending your
arms. Do this 10 to 12 times.
Core Exercises
29. KNEELING CRUNCH: Loop the band around a
high anchor. Kneel and grab the ends of the band.
Extend your elbows to your shoulder level and crunch
down. Repeat 10 to 12 times.
30. WOODCHOPPERS: Loop the band around a high
anchor. Stand with your left side toward the support
and brag the free end of the band. Pull it across your
body to the right while pivoting your right foot. Do
this 8 to 10 times on each side.
31. WALKOUTS: Anchor a band so it sits just below
your chest. Grab the band and squat slightly. Step
laterally until the band is very tense, and then move
back to your original position. Repeat 6 to 8 times on
each side.
32. REVERSE CRUNCH: Loop the band on a low
support. Lay down on your back and wrap your band
around the tops of your feet. Bend your knees to 90
degrees. Pull your knees toward your shoulders. Do
this 12 to 15 times.
33. TWIST: Sit on the floor. Extend your legs. Loop
the band around the bottom of your feet and grab the
ends. Bend your knees a bit and lean back to a 45-
degree angle, keeping your feet on the floor. Move
your arms so they touch one of your hips, then move
them to your other hip. Do this for 10-12 times on each
side.