BALANCING EXERCISE

Video Demonstration Guide: https://www.youtube.com/watch?v=zmcX481uQD8

Name: Nyl Jericho A. Valente
Course: BSBA-MM 2a
Subject: PE 04
The Workout:
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Date: Date: Date: Date: Date: Date:
On Right Leg: On Right Leg: On Right Leg: On Right Leg: On Right Leg: On Right Leg:
3 sec position 1 4 sec position 1 5 sec position 1 6 sec position 1 7 sec position 1 8 sec position 1
3 sec position 2 4 sec position 2 5 sec position 2 6 sec position 2 7 sec position 2 8 sec position 2
8 repeats 8 repeats 9 repeats 9 repeats 10 repeats 10 repeats
Rest 1 Min Rest 1 Min Rest 1:30 Rest 1:30 Rest 2 Min Rest 2 Min
On Left Leg: On Left Leg: On Left Leg: On Left Leg: On Left Leg: On Left Leg:
3 sec position 1 4 sec position 1 5 sec position 1 6 sec position 1 7 sec position 1 8 sec position 1
3 sec position 2 4 sec position 2 5 sec position 2 6 sec position 2 7 sec position 2 8 sec position 2
8 repeats 8 repeats 9 repeats 9 repeats 10 repeats 10 repeats
Rest 1 Min Rest 1 Min Rest 1:30 Rest 1:30 Rest 2 Min Rest 2 Min
On Right Leg: On Right Leg: On Right Leg: On Right Leg: On Right Leg: On Right Leg:
4 sec position 1 5 sec position 1 6 sec position 1 7 sec position 1 8 sec position 1 9 sec position 1
4 sec position 2 5 sec position 2 6 sec position 2 7 sec position 2 8 sec position 2 9 sec position 2
8 repeats 8 repeats 9 repeats 9 repeats 10 repeats 10 repeats
Rest 1 Min Rest 1 Min Rest 1:30 Rest 1:30 Rest 2 Min Rest 2 Min
On Left Leg: On Left Leg: On Left Leg: On Left Leg: On Left Leg: On Left Leg:
4 sec position 1 5 sec position 1 6 sec position 1 7 sec position 1 8 sec position 1 9 sec position 1
4 sec position 2 5 sec position 2 6 sec position 2 7 sec position 2 8 sec position 2 9 sec position 2
8 repeats 8 repeats 9 repeats 9 repeats 10 repeats 10 repeats
Rest 1 Min Rest 1 Min Rest 1:30 Rest 1:30 Rest 2 Min Rest 2 Min
On Right Leg: On Right Leg: On Right Leg: On Right Leg: On Right Leg: On Right Leg:
5 sec position 1 6 sec position 1 7 sec position 1 8 sec position 1 9 sec position 1 10 sec position 1
5 sec position 2 6 sec position 2 7 sec position 2 8 sec position 2 9 sec position 2 10 sec position 2
8 repeats 8 repeats 9 repeats 9 repeats 10 repeats 10 repeats
Rest 1 Min Rest 1 Min Rest 1:30 Rest 1:30 Rest 2 Min Rest 2 Min
On Left Leg: On Left Leg: On Left Leg: On Left Leg: On Left Leg: On Left Leg:
5 sec position 1 6 sec position 1 7 sec position 1 8 sec position 1 9 sec position 1 10 sec position 1
5 sec position 2 6 sec position 2 7 sec position 2 8 sec position 2 9 sec position 2 10 sec position 2
8 repeats 8 repeats 9 repeats 9 repeats 10 repeats 10 repeats
Legend: Position 1 - Bend body horizontally with your arms sideward and one leg pointed backward
Position 2 - Upright position with one knee
Note: Incorporating breathing exercise/ breath holding

Research:
According to some studies, balance is integral in order to swim effectively. Practicing balance and
perfecting it will enable swimmers to maintain a relatively correct position when they are in water. Navigating
the body into the right position is essential since it will keep the swimmer at a position safe from drowning.
Practicing balance can also improve coordination which is coupled to balance and both important in the
aspect of swimming. In order to achieve efficiency and effectiveness in swimming body coordination should be
present. When the hips, feet, arms as well as the body are well coordinated a swimmer can move more
efficiently in the water. Coordinated movement can also save the swimmer a lot of energy which can save the
swimmer from drowning since majority of cases of drowning is related to fatigue.
Reflection: Share your experience (100 words minimum)

When our professor gave this workout to the class I was so excited about it because I thought that it
would be fun and easy. He also provided as with a video that we will follow in performing the exercise. I
watched the video multiple times and even went on watching other videos related to the exercise and I found
out that the name for that specific pose was the “The Warrior Balance Pose”. I was very intrigue reading the
comments and finding multiple people stating the benefits or how hard it is to perform the pose. We were
task to do this in 6 days with increase repetitions as days passed. I am sharing the experiences that I was able
to learn as well as the journey I took in the 6 days of performing this balance activity.
On the first day of doing the activity I had a hard time maintaining my balance. The moment I stand
with one foot only I cannot last a second without tumbling or messing my balance. Aside from the issue of
balancing I also struggled in stretching my other feet straight or keep my body bended forward. Al though I did
regular stretching in a daily basis this one was far more different than those I regularly perform. It took me
longer time and more try to grasp the way of doing the balance exercise. I finished the first day but I was very
tired in the end of the session and I felt a bit of pain on my quad muscles. It was a good thing because every
repetition only last 3-5 seconds which is not a very long span of time. The night of the first day I felt tightness
in my quad muscles due to the activity but I was relieved because the pain was gone the morning after. On the
second day I started the session with some warm ups and preliminary stretching in order to condition my body
and mind for the activity. The initial repetitions increased by one second (1 sec) although it is unnoticeable
since it is only a short span of time. During the stretching I still struggled with my balance which initially
messed up some of the repetitions although I manage to fix it. I finished the second day successfully and I after
the exercise I did cool down exercises just to regulate the blood and oxygen circulation from my body. In the
third day I did the same routine wherein I start with warm ups before proceeding with the balance exercise. I
started to get a grasp on my balance especially with my off foot which is the right foot due to the increased
reps. I manage to finish the exercise in a shorter period of time because I minimized the errors and I wasn’t
even getting tired unlike the first day of doing the activity. On the fourth day as usual begin with warmups
because it is essential to prepare and condition the muscles before engaging them in rigorous activities like
the balance exercise. I felt a little more comfortable with my pose, I can bend more and I can also stretch my
other foot a lot better now. In the 5th day I started to stretch and bend my body more than what I did in the
previous days because I want to improve my balance as well as my posture. With the increased reps I felt that
it is a lot harder than before considering that I need to incorporate holding my breath while holding my
position for a longer period of time. On the sixth and last day I gave it all that I can and pushed myself in
holding longer than the initial time limit. My feet felt a less lighter and I was able to bend my body easily
maybe because of the repeated balance exercise that I did for the past five days. It was in this last day that I
felt the improvement in my balance, I no longer stumble with 1 foot and I can easily stretch my body a lot
easier than before.
The balance exercise assisted me in improving my balance on both feet and it was a fun and exciting
activity that I can recommend to all. In the six days of doing the exercise I was able to feel improvements on
the overall performance of my body and I got a little bit more comfortable in stretching. This balance exercise
also aims to improve my body coordination which can be useful in doing activities that requires good balance
like swimming. I plan to incorporate this exercise in my weekly exercises because I see that importance of
maintaining good balance and posture in every situation.