Republic of the Philippines

Cebu Normal University

Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

Module in Physical Education 2

Exercise Program Based
By: CNU Faculty of Kinesthetics Department

Program Outcomes
1. Active and Healthy Living

• Access, synthesize and evaluate information on healthy eating and fitness

behaviors, products and services, risks associated with physical activity;
Fitness and physical activity assessment results, activity patterns
throughout the lifespan; and personal, cultural and social factors that
motivate or inhibit healthy choices about physical activity and nutrition
behaviors to enhance one’s capacity to take responsibility for oneself.

• Apply concepts such as fair play, empathy, respect for others’ abilities and
diversity by understanding how these can influence their interaction with
others.

• Participate in moderate to vigorous physical activities in accordance with

national and global recommendation for physical education.

2. Advocacy and Promotion

• Devise, apply and appraise a range of strategies to improve their own

physical activity performances and those of others.

• Promote practical and creative interventions that will create community

connection and contribute to the health and well-being of the school and/or
larger community.
3. Course Description

This course provides training in different movement patterns and core

engagement in conjunction with principles of healthy eating and a physically
active life. Students will be able to adapt and transfer the movement competency
in different contexts such as body weight management and in using light training

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

equipment, monitoring progress and achievement in personal fitness and dietary

goals, and acquiring the movement competencies for independent personal fitness
pursuits.

Introduction to Exercise Program

Based

Introduction

Welcometo the new normal.A new learning approachin discoveringthe exciting

field of Tertiary Physical Education.
This is a product of the challenges that we are experiencing right now. Let us face the
reality and embrace the word COVID19 which greatly affects the lives of every one of us.
This challenge has brought us into the new modality of learning. With this, we have to
venture other pathways in learning tertiary physical education that is safer and effective for
all of us.

After learning the basic knowledge about exercises and creating an exercise program
in your PE 1, we will level up and explore the use of equipment in doing exercises. Most
probably, it is like a gym-based exercise. Let’s energize our body and prepare to achieve your
body goal for the entire semester. In the new normal, lets us integrate the importance of
exercise in our lives. It will help boost our immune system in order for us to have a stronger
and healthy body to fight against bacteria and viruses. So. what are you waiting for. Let us
begin.

Desired Learning Outcomes

In this module, we will start by evaluating your current body condition before doing
any physical activity and a little review of some lessons and exercises. Upon accomplishment
of this module, the students will be able to:

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

a. assess one’s health status using the physical readiness questionnaire

(PARQ) with the guidance of your parents and provide necessary
documents if possible.
b. compute your Body Mass Index (BMI) and identify body classification.
c. review some of the lessons and exercises in PE 1 for mastery.

Learning Content and Tasks

To meet the performance outcome of the course this module guides students to
achieve healthy lifestyle. Regular physical activity is fun and healthy for your well-being.
Being active every day is necessary and very safe for your health. Before participating
yourself to a much more physically active activities you need to see to it that you have
consulted your doctor for your own safety. Because your safety is the teacher’s first concern
and anything else second.
The subject encourages you to become much more
active in performing varied activities depending
on availability of resources, your own pace, and
time. It is deemed necessary to assess your health
status by answering the seven questions in the box
below.
If you are between the ages of 15 and 69, the
PARQ will tell you if you should check with your
doctor before you start.

Activity # 1 PAR-Q

Direction: Answer the following questions with YES or NO. Just highlight the word of your
answer. Be honest in answering the pre-screening activity. Kindly provide documents of your
health concern if possible. (save a copy of the activity to a separate sheet and compile for
your portfolio)

Physical Activity Readiness Questionnaire (PAR-Q) and You

Retrieved from https://geriatrictoolkit.missouri.edu/his/Par-Q.pdf

Instructions: Common sense is your best guide when you answer these questions. Please read the
questions carefully and answer each one honestly:
YES NO
YES NO 1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

YES NO 2. Do you feel pain in your chest when you do physical activity?

YES NO 3. In the past month, have you had chest pain when you were not doing physical activity?

YES NO 4. Do you lose your balance because of dizziness or do you ever lose consciousness?

YES NO 5. Do you have a bone or joint problem that could be made worse by a change in you
physical activity?

YES NO 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?

YES NO 7. Do you know of any other reason why you should not do physical activity?

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

Reminders:

If YES to one or more questions

•
Talk to your doctor by phone or in
person BEFORE you start becoming
much more physically active or BEFORE
you have a fitness appraisal.  Tell your
doctor about the PAR-Q and which
questions you answered YES.
• You may be able to do nay activity you
want- as long as you start slowly and build up gradually. Or,
you may need to restrict your activities to those which are safe for you.
• Talk with your doctor about the kinds of activities you wish to participate in and
follow his/her advice.
• Find out which community program are safe and helpful for you.
NOT to all questions

• If you answered NO honestly to all PAR-Q questions you can be reasonably sure
that you can o Start becoming much more physically active-begin slowly and
build up gradually. This is the safest and easiest way to go.
Delay becoming much more active:

• If you are not feeling well because of a

temporary illness such as a cold or a fever-wait
until you feel better, or
• If you are or may be pregnant-talk to your
doctor before you start becoming more active.

Take Note:

• If your health changes so that you then answer YES to any of the above questions.
Tell your fitness or health professional.
• Ask whether you should change your physical activity plan.
If you understood and answer the PAR-Q honestly. Then affix your signature below.

Name: ____________________________ Signature: _________________Date: ________

Parent: ____________________________ Signature: _________________ Date: ________

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

Note: The information provided in this module will only be

SDG-CAS-302-9-00
used for physical education purposes.

Note: Provide pictures as evidence of your activity and include the date you accomplished the
task.

Attach here:
After understanding your health condition, it is a good way to gauge your weight is in
healthy proportion to your height. One of the simplest ways to understand your body
classification it is to compute your BMI, what it’s measuring and why it’s measured. To
understand and determine the health risks, you may face if it’s outside of the healthy range.

Body mass index (BMI) is a calculation of your size that takes

into account your height and weight.
Many doctors and healthcare
professionals assess the general
health of patients with the use of
BMI as a guide of the overall status
of the patients. At the same manner
your BMI data is important in
physical education in setting goals, selecting physical activities
that suits to your fitness level and interest in achieving the course
outcomes.

Here is the formula in getting your Body Mass Index (BMI).

You may also use the link to compute your BMI. https://www.calculator.net/bmi-
calculator.html
Activity # 2 BMI
Direction: Compute your BMI and know your body classification. (save a copy of the activity
to a separate sheet and compile for your portfolio)
BMI Formula = WEIGHT [in Kilograms] Example: Weight 30 kg = 30kg =
20.83
HEIGHT [in Meters]2 Height (1.2 m)2 1.44

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

BMI = 20.83 is under Normal body classification

Body Classification is determined based on BMI result.

BELOW 18.5 Underweigh
t
18.5 – 24.9 Normal
25 – 29.9 Overweight
30.0 – ABOVE Obese
Compute your BMI to get your body classification based on the scale above.

WeightSDG-CA S-302-9-00 =
30kg

= My BMI
Height

(______ m)2

Knowing your BMI will give you an idea on your overall fitness level. This will guide
you on what physical activity plan to take and food intake monitoring for healthy
eating(nutrition). Since, the body is the medium in doing all the movements, it is necessary to
understand how our heart works in the effect of physical activity.
Note: Provide pictures as evidence of your activity and include the date you accomplished the
task.
Attach here:

The heart is the most important muscle in our body. It pumps to delivers
oxygenated blood throughout the body. It is made up of cardiac muscle.
Like all muscles, it will become stronger with use. The heart is
strengthened through various forms of aerobic activities such as brisk
walking, running, swimming, cycling, playing tennis, and jumping rope,

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

among others. Aerobic exercise is the kind of moderate physical activity the doctors have in
mind when they recommend at least 150 minutes of
activity per week. As it strengthens, it will become a more powerful pump that pushes more
blood with each beat.
According to Dr. Edward Laskowski, an American Board of Physical Medicine and
Rehabilitation certified that “a normal resting heart rate for adult’s ranges from 60 to 100
beats per minute. Generally, a lower heart rate at rest implies more efficient heart function
and better cardiovascular fitness”
(https://www.mayoclinic.org/expert-biographies/edward-r-laskowski-m-d/bio-20025114).
Hence, it is documented that a “well-trained athlete might have a normal resting heart rate
closer to 40 beats per minute” this only infers that athletes’ normal heart rate is different from
people who are not used to move their bodies.
Resting heart rate (RHR) is lowered as the heart muscle becomes stronger and gets
better at pumping out more blood per heartbeat. The body needs fewer heartbeats to pump the
same amount of blood. If your heart muscle is weak, it needs to beat more times to pump the
same amount of blood. To improve and maintain the strength of your heart it is important to
participate in regular aerobic exercise. Before beginning any exercise
program, you should consult a doctor to be sure you are in
good health. SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

Getting your normal heart rate. It is done before doing any activity, it
means getting your heart rate at rest. Here is the step on how to get your
normal heart rate.
1.At the wrist, lightly press the index and middle fingers of one hand on
the opposite wrist, just below the base of the thumb.
2.At the neck, lightly press the side of the neck, just below your jawbone.
3. Count the number of beats in 15 seconds, and multiply by four.
That's your heart rate.
Retrieved from https://www.health.harvard.edu/heart-health/want-to-check-your-heart-
rateheres-how.
And https://myhealth.alberta.ca/HEALTH/Pages/conditions.aspx?hwid=hw201445

After getting your resting heart rate record it on the space provided.

My RHR = _____________

Here are the steps in calculating your MHR and THR to set Aerobic Pace. Exercise intensity
is measured in two ways. One is how fast your heart beats during an activity. The other is
how difficult you perceive the activity to be.

1. Calculate Maximum Heart Rate (MHR) and your Target Heart Rate (THR) to
determine how fast your heart should beat during aerobic activity.
2. Maximum Heart Rate (MHR) is the “maximum” number of times your heart can
physically beat per minute during exercise.
3. No one should exercise at their MHR, because it is too intense. Instead, it is best to
exercise at a percentage of your maximum heart rate or target heart rate (THR).
4. Target Heart Rate (THR) is the point at which you achieve the greatest fitness benefit.
5. Research shows SDG-CAS-302-9-00that the best way to achieve fitness is to
perform aerobic activities within your THR range.
6. Your THR range is between 60 and 80 percent of your maximum heart rate from 20
to 60 minutes of exercise, 3 to 5 days per week.
7. Sedentary people who are beginning a fitness program at a low level of intensity, the
goal should be to reach your THR range slowly over time.

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.ne t (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

Target Heart Rate (THR) Worksheet

Retrieved on July 12, 2020, from

https://www.lowell.k12.ma.us/cms/lib/MA01907636/Centricity/Domain/1041/Traget_Heart_
Rate_Worksheet.pdf
Aerobic Exercise Guidelines (F.I.T.T. Principle)
1. Frequency (how often?)—at least 3 days per week
2. Intensity (how hard?)—in your target heart rate range
3. Time (how long?)—at least 20 minutes
4. Type (what?)—jogging, swimming, bicycling

Here is how to calculate your target heart rate (THR) range…

1) First of all, you need the following data:

a. Maximum Heart Rate (MHR) - (220 – your age =

MHR) My MHR = _________________
For example, if you are 17 years old, your MHR is 203 beats per minute or 220 – 17 = 203.

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.

(60%)— ______ - ______ = ______ x .6 = ______ + ______ = ______

MHR RHR RHR LOWER LIMIT

(85%)— ______ - ______ SDG-CAS-302-9-00= ______ x .85 =

______ +
______ = ______

MHR RHR
RHR UPPER LIMIT
3) Enter your target heart rate:

My target heart rate is: ______________ to ___________

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

the lower limit ` upper limit

It is important to know how to measure your heart rate while you are
exercising so that you can be sure that you’re within your THR range during
your aerobic workout. Some devices could make help monitor your heart
rates such as smartwatches and smart cellphones. But for those who do not
have and can’t provide one you have to do it manually.
The steps in measuring your THR and its use.

1. Locate your pulse and count your heartbeats.

2. After you have warmed up and have been exercising aerobically for 5 minutes,
lightly place your index and middle fingers on the side of your neck below your
jawbone, or on the inside of your wrist.
3. When you feel a steady pulse, count the number of beats for 15 seconds.
4. Multiply this number by 4 to get your heart rate and number should fall within your
THR range.

5. If it is lower than your THR range you may need to increase the intensity of your
activity a little or speed up.
6. If the number is above your THR range, you are working out too hard and may need
to decrease your intensity or slow down.

Please Note:
If you are highly active you can adjust the upper limit of your THR to take into
account your higher fitness ability. Do this by multiplying the upper range by .90 (90 %)
instead of 85 %.

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

What is Exercise?
The National Center for Health Statistics defined exercise as a type of physical
activity that is planned, structured and repetitive in nature to maintain or improve one or more
components of physical fitness.

The term exercise encompasses healthful activities from a simple walking or lifting
light dumbbells to the strenuous activities like marathon, speed swimming and martial arts.
There are variations of exercises available for different needs and it gives a lot of health
benefits which include prevention of disease particularly cardiovascular diseases, type 2
diabetes and even some cancers. Exercise can also improve strength, flexibility, endurance
and many more.

On the contrary, exercise can also lead to injury if it is overdone or if too much is
attempted too quickly, so it’s advisable to consider the capacity of your body when you
engage in any form of physical activity. It can also help if you ask for an advice from a doctor
especially if you have any health concern.

The World Health Organization (WHO) and American Heart Association (AHA)
recommend to have 150 minutes of moderate to intensity physical activity or 75 minutes of
vigorous physical activity weekly. The time intervals should be at least 10 minutes or more
per session. These words from WHO and AHA are something we have to remember. It is
time for us to live an active lifestyle slowly change our sedentary ways of life.

What to Know about Exercise and How to Start?

There are things that we should know before we engage ourselves in any form
exercise.

1. Pre-exercise screening

This is used to identify

people with health concern that may put them in higher risk while doing physical activity. A
pre-exercise screening tool can be used to identify individuals with health concern.

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

2. You may need to visit your doctor before starting physical activity

If you answered ‘yes’ to some or all of the questions in PAR-Q, you need to see a
doctor before starting a physical activity.

3. Setting goals for physical activity

It is important for you to be motivated as you start your exercise journey. Setting your
goal for physical activity can help you stay in track with you exercise program. You can ask
yourself, what do I want to happen to my body and how will I achieve it.

4. Start your physical activity gently

If you are inactive to exercise or your fitness level is low, it is advisable to start your
exercise journey with short session or gentle exercises. You can adjust the number or
repetitions and the number of sets depending on the capacity of your body to move. Don’t get
too rush with exercise. It will take time for your body to adjust to exercise, so take it gently.

5. Stretching, warming up and cooling down

Warming-up is designed to prepare your body before doing any strenuous activity. Warming
up before a workout is an important step toward injury prevention. It increases the
temperature inside the body and it warms the muscles in order to avoid muscles strains and
joint sprains. The proper warm up should increase the flow of the blood and at the same time
increases the flexibility of the muscles. Normally, a 5–10-minute warm-up is enough but
sometimes it varies according to body types and the intensity of your workout (Reed, 2018)

Cooling Down: It is done after an exercise. During a workout, the flow of the blood increases
in order to adjust to your activity which results to change in body temperature and heartbeat.
The purpose of the cool down is to return your heart rate close to resting. It is not advisable to
stop quickly after you exercise without a cool down, it might result in light-headedness,
dizziness and/or fainting. You can have walking after running as a good example of a cool
down. A normal cool down usually ranges from 2 – 5 minutes depending on your activity and
reaction of your body. (Reed, 2018)

Stretching: The best time to do static stretching is after a workout as part of a proper cool
down routine. Doing static stretching gives a relief from cramps, lessens the risk for injury,
minimizes muscles soreness and it can improve the range
of motion of in the joints. SDG-CAS-302-9-00The

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.ne t (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

effectiveness of stretching can be fully achieved when you

are in a relaxed and comfortable position. Stretch
your body gently after the workout. A little discomfort is ok, but pain is not. (Reed, 2018)

6. Wear comfortable clothes and shoes for physical activity

A comfortable clothing and a suitable pair of shoes can help you move properly throughout
your exercise journey. Your shoes provide a good support and the best type will depend on
what exercise you are into. The wrong type of shoes may cause injury or blisters.

7. Getting the technique right for your chosen physical activity

Do not sacrifice the quality of exercise for the sake of quantity. It is necessary to perform the
exercise correctly to avoid body pain and possible injury. The things you learn in your PE 1
must be applied throughout the lesson in PE 2. If there are exercises you are not familiar
with, you can do research or you may ask you instructors for the correct execution.

8. Where to get help

In this time of pandemic, every one of us is affected especially our mode of learning. It is also
difficult on the part of your PE instructors to teach skills online. So, it is very important to be
attentive in class so as to avoid any untoward incident. If ever something wrong will happen,
you can get help from the following:

• Your parents
• Your health care provider in your area(clinic/sentro)
• Your PE instructor

PRINCIPLES OF EXERCISE
When you start and exercise journey, you need to understand and apply the different
principles of exercise that will help you achieve your exercise goal. There are seven basic
principles of exercise you need to keep in mind. These are the following;

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

 Individuality
 Specificity
 Progression
 Overload
 Adaptation
 Recovery
 Reversibility

Note: you may use the link to learn more about the Principles of Exercise.

https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-
Principles-of-Exercise-and-Sport-Training

Learning Outcomes

After reviewing the basic things about exercise, perform the following routines
considering the capacity of your body until you can execute the different exercise properly.

Activity #3 Warm-up and Cool-down Exercises

Direction: Perform the following exercises and capture your activity through pictures. (save a
copy of the activity to a separate sheet and compile for your portfolio)

Warm-up Exercises
Note: Your warm-up exercise will also depend on your training work-out. Practice the
following exercises until you perfectly execute each exercise. Start your number of repetitions
with 8 counts each exercise or lower until you can increase
from time to time. Always consider the correct form in
doing the exercises.
Registration No. 52Q18778
Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.ne t (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

 Head Bend
 Shoulder Stretch
 Arm Circles
 Side Bends (right
arm and left arm
alternately)
 Hip Rotation
 Knee Rotation
 Squats
 Leg Swing (right
leg and left leg
alternately)
 Lunges
SDG-
CAS-302-9-00
 Dead bug Series
 Bird Dog Series
 Plank
 Butt kicks
 High knees
 Jumping Jacks

Cool-down Exercises
Note: You can use any of the different videos for cool-down or you can combine some of their
exercises.
https://www.youtube.com/watch?v=w7YFM3u-ni4
https://www.youtube.com/watch?v=3w1szPuqY8I

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

https://www.youtube.com/watch?v=rpCt4ZRsn0Y
https://www.youtube.com/watch?v=NFS0U3X5Aco

Try to create your own sets of warm-up and cool down exercises based on the following
examples to be used in your exercise program.

Note: Provide pictures as evidence of your activity and include the date you accomplished
the task.
Attach here:
:

Activity #4
Direction: You need to select at least two specific body goal that will serve as one of your
tasks for the entire semester. Capture your body goal through pictures with the current
measurement. Set your target body goal together with your Professor. Research and select at
least 3-5 best exercises that would target your body goal with the help of exercise equipment.
Follow the format below. (save a copy of the activity to a separate sheet and compile for
your portfolio)
Name: _______________________________________Course
& year:____________________

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.ne t (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

PE Schedule: ___________________________Professor: _______________________________

MY FITNESS PLAN
BODY GOALS:
(Ex)1. Reduce waistline
2. Reduce Weight

Provide pictures of your body goal with measurement.

Attach here:
Sample Template for Exercise Program Chart

Exercises Reps Rest per Set Time Progression

set

Warm – up Exercises
(5 – 10 minutes)

Upper (3-5 exercises) 8 20 seconds 3 Monday

1. Tabletop Crawl Wednesday
Friday
2. SDG- 02-9-00
3.
CAS-3

Core (3-5exercises)

1. Kneeling 10 15 seconds 3 Every day

Crunch 2. except Sunday

3.

Lower (3-5 exercises)

Reflection: 10 20 seconds 3 Tuesday,
1. Squats Thursday,
Saturday
2.

3.

Cool Down Exercises

(5 – 10 minutes)

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

Note: The number of repetition(reps) and the number of sets will depend on the capacity of
your body. For beginners, you can start your number of reps from 6 -15 then adjust your
number of sets as time goes by. You can start with 6 reps in 1 set and check how your body
reacts to the exercise and just change the number if you think you can do more than that.

Learning Enhancement

On this part, you are to make your reflections based on the guide questions provided.
Make your statement concise and direct to the point.
Activity #5 Answer the following questions. (save a copy of the activity to a separate sheet
and compile for your portfolio)

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.ne t (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

1. How does your body reacts to the different warm-up and cool-down
exercises? Elaborate your positive and negative experiences while doing
the exercises?

References

A. Books
1.Corbin, Charles et. al. (2008). Concepts of Physical Fitness: Active
Lifestyles for Wellness. 14th Edition the McGraw – Hill Companies,
Incorporated
2. Manocchia, Pat. (2010). Anatomy of Strength Training: The 5 Essential
Exercises. Thunder Bay Press: An Imprint of the Baker & Taylor
Publishing Group 10350 Barnes Canyon Road, San Diego, CA 92121

B. Website
1. www.who.int/dietphysicalactivity/factsheet_recommendation/en/
2. https://www.who.int/health-topics/physical-activity#tab=tab_3
3. https://riverview.org/blog/fitness-2/why-you-need-to-warm-up-
stretchand-cool-down/
4. https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)
 Republic of the Philippines
Cebu Normal University
Osmeña Blvd. Cebu City, 6000 Philippines

College of Arts & Sciences

Telephone No.: (+63 32) 254 6814 local 140
Email: [email protected]
Website: www.cnu.edu.ph

Module Evaluation
Lab/2012/August/28/7-Principles-of-Exercise-and-Sport-Training 5.
https://www.betterhealth.vic.gov.au/health/healthyliving/physicalacti
vity-how-to-get-started
You are to give your assessment on this module as our basis for improvement and
future revision.
 How satisfied are you in the sequence of information provided in this module? Fill in
the words or box with any color which corresponds to your satisfaction level.
And write a short explanation of your assessment.

Very Satisfied Neutral Unsatisfied Very

Unsatisfied Unsatisfied

 How about the activities, is it within your ability to understand?

Very Satisfied Neutral Unsatisfied Very

Unsatisfied Unsatisfied

Write your additional comments here.

Student’s Reflection about the module

Reflection:

Evidence

SDG-CAS-302-9-00

Registration No. 52Q18778

Certification Date: 6 August 2018
Recertification due date: 24 January 2021
For verification of the certificate please access
www.globalgroup.net (Certification check and type
the registration number)