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ACTIVITIES

This document provides guidance for students to design and implement a personalized fitness conditioning program. It includes activities where students answer reflection questions about their learning, create an exercise prescription form outlining their fitness plan with specific warm-up, conditioning and cool-down exercises, and then implement the program by performing the exercises and taking photos to document their progress. The goal is for students to strengthen their physical and mental fitness through structured workout sessions tailored to their individual needs and sport goals.

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strawberrykate26
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23 views6 pages

ACTIVITIES

This document provides guidance for students to design and implement a personalized fitness conditioning program. It includes activities where students answer reflection questions about their learning, create an exercise prescription form outlining their fitness plan with specific warm-up, conditioning and cool-down exercises, and then implement the program by performing the exercises and taking photos to document their progress. The goal is for students to strengthen their physical and mental fitness through structured workout sessions tailored to their individual needs and sport goals.

Uploaded by

strawberrykate26
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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MODULE 5: DESIGN

PED 031: FITNESS EXERCISE


IMPLEMENTATION

NAME:__________________________________________ DATE OF SUBMISSION: _______________________

COURSE AND SECTION: ____________________________

I. Activity 1: Lesson Wrap-Up (Thinking about Learning Work Tracker) (10 pts)

Direction: Answer the following questions below.

1. What did you do well today?

I did a great job of staying organized and focused on my tasks. I was able to complete my work in a timely manner and I
was proud of the end result.

2. How did you know that you did well?

I knew that I did well because I felt physically and mentally stronger after completing my workout. I could tell that I
was pushing myself to my limits and was making progress with each session.
MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION

II. Activity 2: Conditioning Programs (20 pts.)


Direction: Create your own Exercise Prescription which is connected to your chosen sports, or copy your Exercise Prescription from
Module 4.

Exercise Prescription Form


Instruction: Design your own fitness plan by filling out this form.

Exercise 1: Push Ups Duration : 3 mins. Reps: 4 Sets: 4 Rest 30 secs.

 Cardiovascular Conditioning
 Warm-Up:
Exercise 1:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 2:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 3:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 4:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Muscular Resistance Training

 Conditioning:
Exercise 1:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 2:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 3:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 4:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 5:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 6:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 7:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 8:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.


MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION

a. Frequency: _______x a week (put check on the day/s below)

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

b. Intensity: (check your risk stratification)

______Low Risk -> Moderate to High Intensity

______Moderate Risk -> Low to Moderate Intensity

______High Risk -> Low Intensity

c. Time: _____min/session ______min/week

d. Type: (check the exercises you will include in your program

Others:______________________________________________________________________
 Drills: (Drills of your chosen sport)
Drills 1:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Drills 2:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Drills 3:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Drills 4:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Drills 5:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

 Cool Down:
Exercise 1:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 2:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 3:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.

Exercise 4:______________________ Duration :_____mins. Reps:______ Sets:______ Rest: _____ secs.


MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION

III. Activity 3: Implementation of Conditioning Program (30 pts.)


Direction: Implement your exercise prescription by performing all the included exercises. Do not forget to document randomly the
activities by taking a picture of each activity.
Attach and ensure to put a label on each picture below. You can be as creative as you want.
MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION
MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION

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