PREFACE

This module is designed for you, as a PE 2 student, to explore knowledge

and skills that will help you develop a lifelong habit of physical fitness and
wellness. The activities in this book are geared towards the development of
“Exercise Based-Program” which emphasizes on movement competency,
anatomical position and directional terms, circuit training and exercise routine.
The learning activities and the assessment tasks are provided to facilitate
learning independently and to help the reader to learn and relearn at his/her own
pace.
It starts with the Vision, Mission, Goals and Outcomes of the University and
the singing of the CTU and ASEAN hymn as part of the orientation for the PE class.
Chapter 1 emphasizes on the movement competency in which movement
skills are very important to an individual’s development. It is important that physical
education students have a good knowledge and understanding of basic anatomical
and directional terms taking into account on their movements when performing an
activity. The entire chapter provides an understanding of assessing oneself as to
movement competency, anatomical position and directional terms which are
essential to participation in physical activity. If these are not developed and
nurutured from a young age, this can lead to inactivity and the health and social
problems linked to inactivity.
Chapter 2 deals with the performance of the different circuit training
exercises. It is a popular way of working out, especially one is looking for variety
in workouts. Fitness goals are perhaps the best form of maintaining motivation for
exercise. Regular physical activity can improve your muscle strength and boost
your endurance.
Most people believe that having a physically fit body is the most important
thing that a person can possess.

2
 “Exercise not only changes your body, it changes your mind, attitude and
mood”.
The totality of the activities tells us that to be “FIT” entails time and effort.
And someone knows it is working, he/she needs to assess his work.
“Everyday is another chance to get stronger, to eat better, to live healthier
and to be the best version of you”.

ACKNOWLEDGEMENT

This module was made possible through the contributions of the many individuals,
whom the authors would like to thank for.
In particular, we would like to express our profound gratitude to the
following:
The different sources from where the authors (PE 2 team instructors)
gather some of the pictures and videos and other necessary materials for the
completion of this;
The panel of reviewers for the valuable comments and suggestions are
most sincerely appreciated.

DEDICATION

This module is dedicated to all PE instructors/professors of Cebu

Technological University, to our school administrators, to our students and to God
Almighty.

3
 CONTENT

Preface 2

Acknowledgement 3

Dedication 3

Orientation 5-9

Chapter 1 10

Lesson 1: Movement Competency 10-18

Lesson 2: Anatomical Position and Directional Terms 19-26

Chapter 2 26

Lesson 1: Circuit Training Activities 26-39

Lesson 2: Exercise Routine 39-45

References 46-48

4
 ORIENTATION

At the end of the period, the students are expected to:

1. Present the ways to accomplish the university VMGO in the current socio-
economic, political, and environmental conditions of the society; and

2. Agree on the Flexible Learning System policies in writing

I. PREPARATION :
Activity 1: Video Presentation (https://www.youtube.com/watch?v=7YFg686smwI)

1. Based on the video clip, this challenge me to adopt these changes through
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
2. This helps me on my stay in this university by
________________________________________________________________________
________________________________________________________________________

5
 ________________________________________________________________________
________________________________________________________________________
3. How can I contribute to the university and community? -
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

II. PRESENTATION :
CTU Hymn: please click the link
https://www.youtube.com/watch?v=7_2OmWSuBx0
ASEAN Hymn: please click the link
https://www.youtube.com/watch?v=KODKSNiVd7E
VMGO: please click the link https://www.ctu.edu.ph/vmgo/

Vision of the University:

A premier, multidisciplinary-technological university
Mission of University: (RA 9744)
The University shall primarily provide advanced professional and technical
instruction for special purposes, advanced studies in industrial trade, agriculture,
fishery, forestry, aeronautics and land-based programs, arts and sciences, health
sciences, information technology and other relevant fields of study. It shall also
undertake research and extension services and provide progressive leadership in its
areas of specialization.
Goals
The University shall produce scientifically, and technologically oriented
human capital equipped with the appropriate knowledge, skills, and attitudes. It
shall likewise pursue relevant research strengthen linkages with the industry,

6
 community and other institutions and maintain sustainable technology for the
preservation of the environment.
Outcomes
1. Relevant, effective, and quality education for sustainable growth.
2. Access to quality education for the underprivileged students.
3. Relevant research for economics, environmental and sustainable
development.
4. Expanded community engagement.
5. Effective and efficient management of resources

III. PRACTICE :
Activity I. VMGO Slogan Making

Post your work here

Rubrics
Criteria 4 3 2 1 Score

Craftmanship The slogan is The slogan is The slogan is The slogan is

attractive in attractive in acceptably distractingly
terms of terms of attractive messy.
neatness. Well- neatness. Good though it may
constructed and construction be a bit messy.
not messy. and not very
messy.
Creativity Slogan is Slogan is Slogan is Slogan does not
exceptionally creative and a creative and reflect any
creative. A lot good amount of some thought degree of
of thought and thought was put was put into creativity.
effort was used into decorating decorating it.
to make the it.
banner
Originality Exceptional Good use of Average use of No use of new
use of new new ideas and new ideas and ideas and
ideas and originality to originality to originality to
originality to create slogan. create slogan. create slogan.
create slogan.

7
 Grammar There is no There is 1 There are 2 There are more
grammatical grammatical grammatical than 2
mistake on the mistake on the mistakes on grammatical
poster poster. poster. mistakes on the
poster
Comment/s
Adopted from: https://www.rcampus.com/rubricshowc.cfm?code=GX357X4&sp=true

IV. PERFORMANCE :

Activity 3: Promotional Video for CTU (Individual Output)

Guidelines:
1. Create 30 seconds to 1-minute promotional video about CTU
2. Content must be comprehensive, inviting, and creative.
3. Dialogue can be English, Tagalog or combination.
Deadline is on _________.

Rubrics

Criteria Score
Originality and Creativity
- Timeliness and Uniqueness of Ideas
- Exhibits knowledge of the VMGO 25%
- MI’s is maximized

Organization
- Thoughts and ideas flow orderly
- Objectives/goals are clearly stated 25%
- Methods are appropriate for achieving goals

Presentation
- Exhibits good disposition during the presentation
- Maintaining good eye contact with audience 25%
- Good diction; good articulation

Over-all Impact 25%

100%
Total

8
V. ASSESSMENT :
Fill in the blank/s. Write your answer on the space provided.

The CTU Hymn

You ___________ all the long years and now with us you still abide. From simple, solitary
root Your great arms opened wide. And each time the _______ heart, remembers your _________
story, it fills with pride. And we pledge that in our heart and spirit, the same ________will survive.
Home and mother of our searching soul, Beloved ___________! Though humble our goals, your
earnest way ensures Our means to be truly free. Through our relevant force to harness Earth’s
resource and your patient ____________. We will march at the front in the war against want, and
may kind Heaven let this be, and may kind __________ let this be! And onwards, though uncertain,
With boldness we set our course, From simple, ordinary folk You bring forth an active force
Learning, ever __________ to set out in new directions, Ambitious goals For the generations that
are yet to be Fullness of life and __________. It’s our once and future legacy for our _________
and for University.

ASEAN Hymn

Raise our flag _____, sky high

Embrace the ______ in our heart
ASEAN we are bonded as one
Look in and outward to the world
For peace, our goal from the very start
And prosperity to last
We dare to dream we care to _______
Together for _________
We dare to _______
We care to share for its the way of ASEAN

9
 CHAPTER 1
MOVEMENT COMPETENCY

Lesson 1

Intended Learning Outcomes

Adapt movement competencies in an exercise program

I. PREPARATION :
PAR-Q & YOU (Physical Activity Readiness Questionnaire (revised 2002)
The students will be oriented on the physical activity readiness questionnaire and
required them to submit the duly accomplished form with the corresponding signatures
especially the parents/guardians.
Preparation: PAR-Q form
Presentation:
If you are planning to become much more physically active than you are now, start
by answering the seven questions in the box below. If you are between the ages of 15 and
69, the PAR-Q will tell you if you should check with your doctor before you start. If you
are over 69 years of age, and you are not used to being very active, check with your doctor.

QUESTIONS 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?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical
activity?
4.Do you lose your balance because of dizziness or do you ever lose
consciousness?
5. Do you have a bone or joint problem (for example, back knee or hip) that could
be made worse by a change in your physical activity?

10
6.Is your doctor currently prescribing drugs (for example, water pills) for your
blood pressure or heart condition?
7. Do you know other reason why you should not do physical activity?

Common sense is your best guide when you answer these questions. Please read
the questions carefully and answer each one honestly: check YES or NO.

If you answered: YES, to one or more questions you answered Talk with 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 any 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 programs are safe and helpful for you.
If you answered NO honestly to � PAR--Q questions, you can be reasonably sure
that you can:
• Start becoming much more physically active -begin slowly and build up gradually. This
is the safest and easiest way to go.
• Take part in a fitness appraisal - this is an excellent way to determine your basic fitness
so that you can plan the best way for you to live actively. It is also highly recommended
that you have your blood pressure evaluated. If your reading is over 144/94, talk with your
doctor before you start becoming much more physically active.
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.
PLEASE 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.
Informed Use of the PAR-Q: The Canadian Society for Exercise Physiology, Health
Canada, and their agents assume no liability for persons who undertake physical activity,
and if in doubt after completing this questionnaire, consult your doctor prior to physical
activity.
No changes permitted. You are encouraged to photocopy the PAR-Q but only if you use
the entire form

11
 NOTE: If the PAR-Q is being given to a person before he or she participates in a physical
activity program or a fitness appraisal, this section may be used for legal or administrative
purposes.
I have read, understood, and completed this questionnaire. Any questions I had
were answered to my full satisfaction.
NAME ______________________ ___ _____
SIGNATURE: _________________________ _ DATE: _________________ _
SIGNATURE OF PARENT ______ _________ WITNESS ________________ _

Note: This physical activity clearance is valid for a minimum of 12 months from the date
it is completed and becomes invalid if your condition changes so that you would answer
YES to any of the seven questions
© Canadian Society for Exercise Physiology www.csep.ca/forms

II. PRESENTATION :
“Poor movement can exist anywhere in the body but poor movement patterns can
only exist in the brain” –Gray Cook
First lets define Movement Competency.. This is to perform fundamental movement
patterns like squatting, deadlifting as well as basic coordination patterns like crawling
and lunging. The end goal is not physical fitness, but the establishment of a fundamental
baseline level of quality movement, not quantity of movement. There is a reason we like
to perform basic movements like crawling, rolling, and getups. Its not to develop physical
capacity but to cultivate movement competency. Movement competence (MC) is defined
as the development of sufficient skill to assure successful performance in different
physical activities
Movement
competency
is 
described
as 
the
ability
 to
move
free 
of

dysfunction
or
 pain.
 
Movement
 dysfunction
has 
been
expressed
as 
movement

strategies
that
contribute
more
to
injury
 than
performance.
 A student
movement

competency
is
influenced
by
several
variables.

The
responsibility
of
the
strength

and
 conditioning
 professional 
is 
 to
 ensure 
 that
 the
 training
 prescribed

enhances
 performance
 and
 does
 not
 contribute
to
injury.

 The
best
way
 to

improve
movement,
is
to
move.
 
However,

movement
under
 a
load
 greater
than
what
the
individual’s 
movement
competency
can
support
will
force
the
individual

to
compensate
and
 over time
 compensa6on
 will 
negatively
 affect
 health
 and

performance.
 The 
objective
 of
 the
movement
 competency
 screen
(MCS)
is
to

identify
which
fundamental
movement
patterns 
can
be
aggressively
 loaded
 and

which
require
developmental
attention.
The
fundamental 
movement
patterns 
that
are
evident
in
activities
of
daily

living
and
strength
training
 programs 
to
varying
degrees
are;
the
squat
pattern,


12
 lunge
pattern,
upper
body
push
pattern,
upper
body
pull
 pattern,
bend
pattern,

twist
pattern,
and
single
leg
squat
pattern.

The
Movement Competency Screen
is
made
up
of
five
movements
that

provide 
the
individual 
with
an
opportunity
to
demonstrate
their
movement

competency
within
each fundamental pattern.

The
Movement Competency Screen

movements 
are
performed
with
a
 body
weight
load
and
are
the
squat,
lunge‐and‐
twist,
bend‐and‐pull,
push
up,
and
single
leg
squat.

To
use
the
MCS
to
screen
your
 individual 
movement
 competency,
video

record
or
 watch
an
invididual perform
three
repetitions 
of
each
of
the
MCS

movements 
from
the
front
and
side.

Refer
to
the
MCS
criteria
 to
identify which
areas
do
not
match
the 
screening
criteria.

Use
the
MCS
screening
sheet
 to

document
the
 primary
 and
 secondary
 areas 
you
 believe
 are
problematic
 based

on
 the
 screening
 criteria. Add
 up
 the
 primary
and
secondary
marks
to
determine

the
load
level
for
each
pattern.
The
load
levels
are
variable
resistance
that
challenge
the
pattern
in
a 

progressive
manner.
 
The
load
 levels 
are
level
1)
assisted,
2)
body
weight
and

3)
external 
mass.

The objective 
of
progressing
a
pattern
with
 an
accommodating
load
is 
to
challenge
the 
pattern
with
a 
resistance
that
 facilitates
good
mechanics.

 
 In
 other
words 
use
a
load
level 
that
allows 
the
individual
to
perform
the

fundamental
pattern
correctly.
 
Level 
1
 assists
the
pattern
by
accentuating
the

body
weight
force.

Level 
2
challenges
the
pattern with
the
body
weight
 force.

Level 
3
 introduces 
modalities
to
body
 weight
 that
 provide
 further
 external

resistance 
such
 as
free
 weights.
 


The 
MCS
is
a
simple
tool
that
will
provide

valuable
information
about
an
individual’s 
movement
ability
 and
 offer
 the

strength
 and
 conditioning professional
 programming
 solutions
 to
 ensure
 the 

individual’s movement
competency
can
accommodate
the
desired
training.

III. PRACTICE :
Here is what to instruct the individual to do for each MCS movement
LUNGE & TWIST
Cross your arms and place your hands on your shoulders with your
elbows pointing straight ahead. Perform a forward lunge then rotate toward the
forward knee. Just rotate toward the knee then return to center and return to
the standing position. Alternate legs with each rep.

13
Source:
https://www.google.com/search?rlz=1C1CHBF_enPH913PH913&ei=jxkqYID8Esq6mAXIt4KYCA&q=pr
oper+way+to+do+the+lunge+and+twist+video&oq=proper+way+to

PUSH UP
Perform a standard push up

Source: https://www.youtube.com/watch?v=bt5b9x9N0KU
Bend & Pull
Start with your arms stretched overhead. Bend forward allowing your
arms to drop under your trunk. Pull your hands into your body as if you were
holding onto a bar and performing a barbell rowing exercise. Return to the start
position with your arms stretched overhead.
With equipment without equipment

14
 Source: https://www.youtube.com/watch?v=HE5IBnWYEq4

SINGLE LEG SQUAT

Perform a single leg body weight squat with your fingertips on the side of your head
and the non‐stance leg positioned behind the body. Squat as low as you comfortable can.

Source: https://www.youtube.com/watch?v=9_Ca2YRRdtE (for female demo)

https://www.youtube.com/watch?v=Npz-kOxdy9I (for male demo)

Squat
Perform
 a 
 body
 weight
 squat
 with
 your
 fingertips
on
the
side
of
your

head.

Squat
as
 low
as
you
comfortably
can.

Source: https://www.youtube.com/watch?v=m0GcZ24pK6k (for female demo)

https://www.youtube.com/watch?v=R1v152b72lo (for male demo)

IV. PERFORMANCE :

- Let the student perform the movement competency screen

- Let them rate their own performance on the self-rating.
- Let them submit the video together with the rated answer sheet.
- Instructor will rate their performance based on their video.

15
 Interpretation of the PA assessment result will be done in their self-rating

Movement Competency Screen

Pattern Screening Criteria
SQUAT HEAD ‐ Centered
SHOULDERS ‐ Held down away from the ears. Elbows held behind the ears
throughout the squat.
LUMBAR ‐ Neutral throughout the squat
HIPS ‐ Movement starts here, aligned and extension is obvious
KNEES ‐ Stable, aligned with the hips and feet
ANKLES / FEET ‐ Aligned with the knees and hips. In contact with the ground
especially the heels at the bottom of the squat and feet appear stable
DEPTH - Thighs parallel with the ground
BALANCE ‐ Maintained
LUNGE & TWIST HEAD ‐ Centered
SHOULDERS - held down and away from ears, rotation occurs in the thoracic
region of the spine
LUMBAR - Neutral position, does not hyper extend during lunge, does not Flex
laterally during the twist, appears to be stable during rotation
HIPS ‐ Horizontally aligned, accommodates stance width with obvious
mobility
KNEES ‐ Aligned with the shoulder, hip, and foot. Front and back leg in a 90
degree position
ANKLES - Directly under the front knee and aligned with the back knee
FOOT ‐ Heel of lead leg in contact with the Floor, trail foot Flexed and balanced on
forefoot
DEPTH ‐ Lead thigh parallel with the ground
BALANCE ‐ Maintained for each leg
PUSH UP HEAD ‐ Centered
SHOULDERS - Held down and away from the ears, hands positioned directly
underneath shoulders, scapulae in a good position at the start, moving in a rhythmic
motion throughout the movement
LUMBAR - Neutral, does not extend or Flex during the movement
HIPS ‐ Aligned with trunk and held stable
KNEES – Held stable
ANKLES – aligned
FEET - aligned
DEPTH ‐ Chest touches the Floor
BALANCE - Maintained
BEND & PULL HEAD ‐ Centered and moves with trunk
SHOULDERS ‐ Held down and away from the ears when arms are extended overhead.
Scapulae remain in a good start position as the hands drop below the torso to begin the
pull. Scapulae moving in a balanced and rhythmic motion during pull with obvious
protraction and retraction
LUMBAR - Neutral spine maintained during bend. No Flexion during bend or hyper
extension during standing with arms overhead
HIPS ‐ Bend is initiated here with no shifting left or right with pelvis position
maintained during the movement
KNEES ‐ Aligned and not hyper extended
ANKLES ‐ Aligned
FEET ‐ Aligned
DEPTH ‐ Trunk parallel with the ground
BALANCED ‐ Maintained

16
SINGLE LEG SQUAT HEAD ‐ Centered
SHOULDERS ‐ Held down away from the ears. Elbows held behind the ears
throughout the squat.
LUMBAR ‐ Neutral throughout the squat
HIPS ‐ Movement starts here, aligned and extension is obvious
KNEES ‐ Stable, aligned with the hip and foot
ANKLES ‐ Aligned with the knee and hip
FEET ‐ In contact with the ground especially the heel at the bottom of the squat and
appears stable
DEPTH ‐ Thigh parallel with the ground
BALANCE ‐ Maintained for each leg

HOW INDIVIDUALS PRODUCE POWER IS MORE IMPORTANT THAN THE

POWER THEY PRODUCE
SCREENING INSTRUCTIONS: Based on the MCS criteria mark the PRIMARY
or SECONDARY area that is of concern when observing the individual perform the
MCS movement patterns.

Pattern Primary Secondary Load Comments

Level
SQUAT o SHOULDERS HEAD 1
o LUMBAR KNEES 2
o HIPS DEPTH BALANCE 3
o ANKLES/FEET
LUNGE
&
TWIST (The
 o BALANCE HEAD 1
Lunge) o LUMBAR KNEES DEPTH 2
o HIPS 3
o ANKLES/FEET
LUNGE
&
TWIST (The
 o SHOULDERS HEAD 1
Twist) o LUMBAR KNEES DEPTH 2
o HIPS BALANCE 3
o ANKLES/FEET
BEND & PULL o SHOULDERS HEAD 1
(The Bend) o LUMBAR KNEES 2
o HIPS ANKLES/FEET 3
o DEPTH BALANCE
BEND & PULL o SHOULDERS HEAD 1
(The Pull) o LUMBAR KNEES 2
o HIPS ANKLES/FEET 3
o DEPTH BALANCE
PUSH UP o HEAD HIPS 1
o SHOULDERS KNEES 2
o LUMBAR ANKLES / FEET 3
o DEPTH BALANCE
SINGLE LEG SQUAT o DEPTH HEAD 1
o LUMBAR SHOULDERS KNEES 2
o HIPS BALANCE 3
o ANKLES / FEET

17
 SCORING INSTRUCTIONS
Load Level Primary Secondary Considerations
1 2+ and/or 4 The numbers in the PRIMARY
and SECONDARY columns
depict the number of areas that
were marked during the screen.
Select the 1, 2 or 3 in the Load
Level column after adding up the
checked areas for each pattern
2 1 and/or 0-3
3 0 and/or 0-2
SCORING
G M P
O O O
O D O
E R
D
R
A
T
E

17 ‐ 21 11-16 7-10

V. ASSESSMENT :
True or False. Write True if the statement is correct and False if the statement is incorrect.
Write your answer on the space provided. (R x 2= 10 points)

_________1. The 
objective
 of
 the
movement
 competency
 screen
(MCS)
is
to


identify
which
fundamental
movement
patterns 
can
be
aggressively
 loaded
 and

which
require
developmental
attention.
_________2. The
fundamental 
movement
patterns 
that
are
evident
in
activities
of

daily
living
and
strength
training
 programs 
to
varying
degrees
_________3. The movement competency screen (MCS) and functional movement screen
(FMS) are similar screening tools in both their use of “fundamental movements” and
similar scoring systems
_________4. All humans should have an adequate baseline level of movement and
physical capacity.
_________5. The
best
way
 to
improve
movement,
is
unmove.
_________6. Squats help unbuild muscle
_________7. The lunge with a twist exercise is a great core exercise that builds upper
body strength.
_________8. The bend and pull exercise can improve grip strength.
_________9. Pushups are a fast and effective exercise for building strength.
_________10. Single leg squat works on stabilizing the muscles which help build upper
body strength

18
 Lesson 2
Movements on Anatomical Position and Directional Terms

Intended Learning Outcomes

Execute movements based on anatomical position and directional terms.

I. PREPARATION :
Please see the attached link for videos in preparation of the lesson to be discussed:
https://www.youtube.com/watch?v=pQUMJ6Gh9Bw
https://www.youtube.com/watch?v=gxxy7AP_eGQ
https://www.youtube.com/watch?v=OyaPCwMMOig
https://www.youtube.com/watch?v=sqtE9GlLBJs

Based on the video answer the following questions:

1. Why is it important to remember the anatomical position using the directional
terms?
2. Why do we need to use directional terms and body planes in studying and
applying movement?

II. PRESENTATION :

Anatomical directional terms and body planes represent a universally accepted language
of anatomy, allowing precise communication between anatomists
and health professionals. The terms used to explain anatomical
positioning are described in relation to one standard position
called the anatomical position.
This position is used to describe body parts and positions of
patients regardless if they are lying down, on their side or facing
down. In the anatomical position, the person is standing upright
with arms to the side with the palms facing forward and thumbs
pointing away from the body, feet slightly apart and parallel to
each other with the toes pointing forward and the head facing
forward and the eyes looking straight ahead.

Directional terms
Directional terms allow description of one body part in relation to
another.

19
Key facts

Anterior In front of or front

Posterior In behind of or behind
Ventral Towards the front of the body
Dorsal Towards the back of the body
Distal Away or farthest away from the trunk or the point of origin of the body part
Proximal Closer or towards the trunk or the point of origin of the body part
Median Midline of the body
Medial Towards the median
Lateral Away from median
Superior Towards the top of the head
Inferior Towards the feet
External Towards the surface, superficial
Internal Away from the surface, deep
Frontal Towards the front of the brain
Occipital Towards the back of the brain
Coronal Plane Vertical plane dividing the body into anterior and posterior
Sagittal Plane Vertical plane dividing the body into left and right
Transverse Plane Horizontal plane dividing the body into superior and inferior

Directional Terms
Directional terms allow description of one body part in relation to
another.
Anterior and posterior
Anterior indicates that the body part in question is “in front
of” or “front”. Posterior indicates that it is “in behind
of” or “behind”.
Ventral and dorsal
Ventral denotes towards the front of the body and dorsal
means towards the back of the body.
Right and left
Right indicates to the “right side of” and left indicates to the “left
side of”.
Distal and proximal
Distal indicates that it is away or farthest away from the trunk of the
body or the point of origin of the body part.
Proximal means that it is closest or towards the trunk of the body or
point of origin.
Median
Median or midline is an imaginary line down the middle of the body
that splits the body into equal left and right parts.
Medial and lateral
Medial is towards the median whereas lateral is away from the
median and towards the side of the body.

20
Superior and inferior
Superior is upwards or towards the vertex/top of the head whereas
inferior indicates the opposite: below or towards the feet.
External and internal
Sometimes known as superficial, external denotes towards the
surface. Internal is also known as deep and denotes that it is away
from the body surface.
Frontal and occipital
Frontal refers towards the front of the brain whereas occipital
means towards the back of the brain.
Body planes
Body planes are imaginary planes or flat surfaces that cut through
and section the body in its anatomical position.
Coronal {Frontal Plane}
The coronal plane
The coronal plane is a vertical plane that divides the body
into anterior (front) and posterior (back) parts.
-vertical plane running from side to side;
Sagittal {Lateral Plane}
The sagittal plane is also a vertical plane that splits the body
into left and right parts. A sagittal plane that runs directly through the
midline is also called the midsagittal plane or median plane.
Axial Plane {Transverse Plane}The transverse plane is a horizontal
plane. It divides the body into superior (upper) and inferior (lower)
portions. In anatomy, they are also referred to as a cross section.
Median Plane- Sagittal plane through the midline of the body; divides
the body or any of its parts into right and left halves.

21
 Anatomical Movement
Flexion and Extension
Flexion and extension are movements that occur in the
sagittal plane. They refer to increasing and decreasing the
angle between two body parts:
Flexion refers to a movement that decreases the angle
between two body parts. Flexion at the elbow is
decreasing the angle between the ulna and the humerus.
When the knee flexes, the ankle moves closer to the
buttock, and the angle between the femur and tibia gets
smaller.
Extension refers to a movement that increases the angle
between two body parts. Extension at the elbow is
increasing the angle between the ulna and the humerus.
Extension of the knee straightens the lower limb.

Abduction and Adduction

Abduction and adduction are two terms that are used to describe movements towards or
away from the midline of the body.
Abduction is a movement away from the midline – just as abducting someone is to take
them away. For example, abduction of the shoulder raises the arms out to the sides of the
body.
Adduction is a movement towards the midline. Adduction of the hip squeezes the legs
together.
In fingers and toes, the midline used is not the midline
of the body, but of the hand and foot respectively.
Therefore, abducting the fingers spreads them out.

Medial and Lateral Rotation

Medial and lateral rotation describe movement of the
limbs around their long axis:
Medial rotation is a rotational movement towards the
midline. It is sometimes referred to as internal rotation.
To understand this, we have two scenarios to imagine.
Firstly, with a straight leg, rotate it to point the toes
inward. This is medial rotation of the hip. Secondly,
imagine you are carrying a tea tray in front of you, with
elbow at 90 degrees. Now rotate the arm, bringing your
hand towards your opposite hip (elbow still at 90
degrees). This is internal rotation of the shoulder.

22
Lateral rotation is a rotating movement away from the midline. This is in the opposite
direction to the movements described above.

Elevation and Depression

Elevation refers to movement in a superior direction (e.g. shoulder
shrug), depression refers to movement in an inferior direction.

Pronation and Supination

This is easily confused with medial and lateral rotation, but the difference is subtle. With
your hand resting on a table in front of you, and keeping your shoulder and elbow still,
turn your hand onto its back, palm up. This is the supine position, and so this movement
is supination.
Again, keeping the elbow and shoulder still, flip your hand onto its front, palm down.
This is the prone position, and so this movement is named pronation.
These terms also apply to the whole body – when lying flat on the back, the body is
supine. When lying flat on the front, the body is prone.

Dorsiflexion and Plantarflexion

Dorsiflexion and plantarflexion are terms used to
describe movements at the ankle. They refer to the two
surfaces of the foot; the dorsum (superior surface) and
the plantar surface (the sole).
Dorsiflexion refers to flexion at the ankle, so that the
foot points more superiorly. Dorsiflexion of the hand is
a confusing term, and so is rarely used. The dorsum of
the hand is the posterior surface, and so movement in
that direction is extension. Therefore we can say that
dorsiflexion of the wrist is the same as extension.
Plantarflexion refers extension at the ankle, so that
the foot points inferiorly. Similarly there is a term for
the hand, which is palmarflexion.

Inversion and Eversion

Inversion and eversion are movements which occur at the ankle joint, referring to the
rotation of the foot around its long axis.
Inversion involves the movement of the sole towards the median plane – so that the
sole faces in a medial direction.
Eversion involves the movement of the sole away from the median plane – so that the
sole faces in a lateral direction.

23
Opposition and Reposition
A pair of movements that are limited to humans and some great apes, these terms apply
to the additional movements that the hand and thumb can perform in these species.
Opposition brings the thumb and little finger together.
Reposition is a movement that moves the thumb and the little finger away from each
other, effectively reversing opposition.

Circumduction
Circumduction can be defined as a conical movement of a limb extending from the
joint at which the movement is controlled.
It is sometimes talked about as a circular motion, but is more accurately conical due to
the ‘cone’ formed by the moving limb.

Protraction and Retraction

Protraction describes the anterolateral movement of the scapula on the thoracic wall
that allows the shoulder to move anteriorly. In practice, this is the movement of ‘reaching
out’ to something.
Retraction refers to the posteromedial movement of the scapula on the thoracic wall,
which causes the shoulder region to move posteriorly i.e. picking something up.

24
III. PRACTICE :
For this phase, the students will be given time to do the task
See the attached link for the video.https://www.youtube.com/watch?v=X5RUFXZZBH4

IV. PERFORMANCE :
The student will perform at least five (5) anatomical movements thru video presentation
by stating name of the movement you perform. {This is an oral presentation}.
Take note: In your video presentation, identify the movement you perform and put your
name, course and section

Criteria for the Performance:

Proper execution/Performance __40 points
Proper Attire or PE attire __20 points
Creativity __40 points
Total --------- 100 points

V. ASSESSMENT :

Multiple Choice: Choose the best answer by underlining the letter and words (R x 2= 20
points)
1. It is a term where movement closer or towards the trunk or the point of origin of the body
part.
a.Distal b. Proximal c.median d. lateral
2. It is a vertical plane dividing the body into left and right.
a.Coronal Plane b. Sagittal Plane c. Median Plane d. Transverse Plane
3. It is the horizontal plane that divides the body into superior (upper) and inferior (lower)
portions.
a. Coronal Plane b. Sagittal Plane c. Median Plane d. Transverse Plane
4. The directional term used as midline of the body.
a. Median b. lateral c. Medial d. Dorsal
5. It a directional term that away from median.
a.Median b. lateral c. Medial d. Dorsal
6. A directional term that towards feet.
a.Median b. lateral c. superior d. inferior
7. A directional term away or farthest away from the trunk or the point of origin of the
body part
a.Distal b. Dorsal c. superior d. inferior
8. A directional term towards the back of the body.
a. Distal b. lateral c. Dorsal d. internal

25
 9. It refers to a movement that decreases the angle between two body parts.
a. Adduction b. abduction c. Flexion d. extension
10. It is a term used to describe movements at the ankle.
a. Dorsiflexion b. planterflexion c. pronation d. supination

CHAPTER 2

CIRCUIT TRAINING EXERCISES

Lesson 1
Intended Learning Outcomes
1. Observe safety procedures in the use of equipment and facilities.
2. Engage in circuit training activities and identify their benefits and advantages in
promoting fitness and health.
3. Design an exercise routine

I. PREPARATION :

DO’S and DON’T’s of Physical Activity for Safety Environment

Click the link to show the video: https://www.youtube.com/watch?v=iNxETz4R5YQ

CLICK ME

26
 After watching the video, lists the necessary things to do to promote safety
environment during physical activity.

II. PRESENTATION :
What Is Circuit Training?
It is a form of body conditioning that involves endurance training, resistance
training, high-intensity aerobics, and exercises performed in a circuit, similar to High-
intensity interval training. It targets strength building and muscular endurance. An exercise
"circuit" is one completion of all set exercises in the program. When one circuit is complete,
one begins the first exercise again for the next circuit. Traditionally, the time between
exercises in circuit training is short, often with rapid movement to the next exercise.
The program was developed by R.E. Morgan and G.T. Anderson in 1953 at
the University of Leeds in England.

Advantages of Circuit Training

Boredom and time constraints are frequently cited reasons for giving up on a fitness
routine. Sound familiar? Circuit training offers a practical solution for both. It’s a creative
and flexible way to keep exercise interesting and saves time while boosting cardiovascular
and muscular fitness. You’ll burn a decent amount of calories too—in a 1-hour circuit
training session, a 150-pound person burns about 308 calories at a moderate intensity; and
573 calories at a vigorous intensity. Because the exercises can be performed in any
sequence, you can create an endless number of combinations and design every workout to
match your mood or specific training goal. Participating in a group circuit-training class is
a great way to discover new exercises you might not have tried on your own.

At Home
Set up strength and cardio stations indoors or outdoors. Cardio could include going
up and down stairs, marching or jogging in place, running up and down the driveway, using
home exercise equipment and jumping rope. For strength stations, do push-ups, planks and
lunges, using your own body weight. You can also use dumbbells, bands and Kettlebells.
For more ideas, look for a fitness DVD featuring circuit-training workouts.

27
Typical activities in a circuit training which one can choose from:
Upper-body
Push ups (or press-up in British English) is a
common calisthenics exercise beginning from the prone position. By raising and lowering
the body using the arms, push-ups exercise the pectoral muscles, triceps, and
anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus
anterior, coracobrachialis and the midsection as a whole.

Source: https://www.youtube.com/watch?v=bt5b9x9N0KU

Bench dips - A dip is an upper-body strength exercise. Narrow, shoulder-width

dips primarily train the triceps, with major synergists being the anterior deltoid,
the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the
back (in that order). Wide arm training places additional emphasis on the pectoral muscles,
similar in respect to the way a wide grip bench press would focus more on the pectorals
and less on the triceps.

Source: https://www.youtube.com/watch?v=PjVF-FF8JkU

A hyperextension or back extension is an exercise that works the lower back as

well as the mid and upper back, specifically the erector spinae.
It may be performed on the ground by lying prone with arms overhead and lifting
the arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet

28
down and hips up. Another version is the bird dog exercise, performed lying on the knees,
where one arm and the opposite leg are lifted.

Source: https://www.youtube.com/watch?v=O8d8I7-qtGg

Bench press is an upper-body weight training exercise in which the trainee presses
a weight upwards while lying on a weight training bench. The exercise uses the pectoralis
major, the anterior deltoids, and the triceps, among other stabilizing muscles. A barbell is
generally used to hold the weight, but a pair of dumbbells can also be used.

Source: https://www.youtube.com/watch?v=VmB1G1K7v94 (dumbbell bench press)

https://www.youtube.com/watch?v=gRVjAtPip0Y (barbell bench press)

Medicine Ball Chest Pass

To perform the medicine ball chest pass
Stand up straight, facing a wall or a partner. Make sure there is approximately 5 feet of
space between you. Holding a medicine ball with both hands, bring it up to your chest level.
Focusing the tension in your chest, explosively toss the ball straight and forward against the wall
or have your partner catch it. Catch the ball as it bounces back and repeat the movement in rapid
succession.

29
Source: https://www.youtube.com/watch?v=pJ8amgzbZMM

Inclined Press Up
To perform an inclined pushup:
Stand in front of your box or bench, then squat or bend down and place both hands
on either side of it with your fingers pointing forward. ... Once your hands are in the right
position, step your body back into a plank position, one leg at a time.

Source: https://www.youtube.com/watch?v=Me9bHFAxnCsCore & trunk

Sit ups (lower abdominal) is an abdominal endurance training exercise to
strengthen, tighten and tone the abdominal muscles. It is similar to a crunch (crunches
target the rectus abdominis and also work the biceps and external and internal obliques),
but sit-ups have a fuller range of motion and condition additional muscles.
Source: https://www.youtube.com/watch?v=UMaZGY6CbC4

Stomach crunch (upper abdominal) is one of the most popular abdominal exercises.
When performed properly, it engages all the abdominal muscles but primarily it works
the rectus abdominis muscle and the obliques. It allows both building six-pack abs, and
tightening the belly. Crunches use the exerciser's own body weight to tone muscle, and are
recommended as a low-cost exercise that can be performed at home.

30
 Source: https://www.youtube.com/watch?v=0t4t3IpiEao

Sit-ups versus the stomach crunch

Source: https://www.youtube.com/watch?v=A7Y2-G4zOUA

Back Extension Chest Raise

To perform the basic back extension:
1. Lie on a mat on your stomach and straighten your legs behind you. Place your
elbows on the ground and slide your shoulders down.
2. Lift your upper back, pressing your hips into the mat. Keep your head and neck
neutral. Hold for 30 seconds.
3. Lower to starting position. Complete 3 sets.
Source: https://www.youtube.com/watch?v=Bw9YuQTTc58

Lower-body
Squat jumps
To perform the squat jumps: Stand with feet shoulder width and knees slightly bent.
Bend your knees and descend to a full squat position. ... Descend and control your landing
by going through your foot (toes, ball, arches, heel) and descend into the squat again for
another explosive jump. Upon landing immediately repeat the next jump.
Source: https://www.youtube.com/watch?v=U4s4mEQ5VqU

31
 Compass jumps https://www.youtube.com/watch?v=ujDnejq-0Kk

Astride jumps are where you have one foot either side of a bench and jump onto
the bench pulling your feet together. You jump back down again and repeat the process.

Source: https://www.youtube.com/watch?v=xLz3N46LT60

Step ups – To do a step-up, you'll need a small step stool. Or you can stand in front of the
stairs. Pushing primarily through your lead foot, lift your body up onto the step. Then step
backward to the starting position.
When you're doing step-ups, keep your back straight and your abdominal muscles
nice and tight. Make sure your foot is planted entirely on the step. It's fine to start with a
low step height, as well. For this exercise, your form is more important than the step height.
When you step up, alternate your lead foot each time. Do as many repetitions as you can,
depending on your fitness level, and stop when you're fatigued or your form begins to
suffer.

32
Source: https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/step-up/vid-
20084661#:~:text=Pushing%20primarily%20through%20your%20lead,planted%20entirely%20on%20the
Shuttle runs - The multi-stage fitness test, also known as the beep test, bleep test, PACER,
PACER test, or the 20 m Shuttle Run Test, is a running test used to estimate an athlete's
aerobic capacity. The test requires participants to run 20 meters back and forth across a
marked track keeping time with beeps.

Source: https://www.youtube.com/watch?v=Zcj_xdwLnNc
Hopping shuttles
Source: https://www.youtube.com/watch?v=elV7EyyQiKY
Bench squats- A bench squat is simply a squat to a bench. You tap the bench with your
buttocks at the bottom of your descent. This helps identify when you should start lifting
back to standing, making it a helpful form reminder. You're likely to achieve more depth
than a novice might doing a regular squat without a bench.

Source: https://www.youtube.com/watch?v=Az9Xn4z1NQw

33
Total-body
Burpees- For the basic burpee:
1. Stand with your feet shoulder-width apart and your arms by your sides.
2. Lower into a squat position and place your hands on the floor.
3. Kick or step your legs back into a plank position.
4. Jump or step your legs forward to return to a squat position.
5. Return to the standing position.

Source: https://www.youtube.com/watch?v=qLBImHhCXSw
Treadmills -An exercise stress test is used to determine how well your heart responds
during times when it's working its hardest. During the test, you'll be asked to exercise —
typically on a treadmill — while you're hooked up to an electrocardiogram (EKG)
machine. This allows your doctor to monitor your heart rate.

Source: https://www.youtube.com/watch?v=uZsNjdW3cZ8
Squat thrusts - It is a calisthenic exercise. It typically is performed as follows: Bend
your knees and drop into a squat position, then fall forward, placing your hands on the
ground, into the push-up position. Throwing your feet back, fall forward into a push-up
position.

34
Source: https://www.youtube.com/watch?v=2PDToRuLUFQ

Skipping is a dynamic warm up to prepare the body for running. Move forward
across the room, kicking one knee upward and forward while hopping on the other foot.
Alternate legs while traveling forward.

Source: https://www.youtube.com/watch?v=m9MccH7mWO0

Jogging is a form of trotting or running at a slow or leisurely pace. The main

intention is to increase physical fitness with less stress on the body than from faster running
but more than walking, or to maintain a steady speed for longer periods of time.

Source: https://www.youtube.com/watch?v=uymTGsML0HA (jog in place)

https://www.youtube.com/watch?v=C0rS43ocutI (jogging)

35
 III. PRACTICE :
A. Warm-Up Exercises
The activity will introduce several warm-up exercises to be performed prior the
physical actiivty. But before proceeding to the activity, you must obtain first your
PMHR (Personal Maximal Heart Rate) and THR (Target Heart Rate)
Here’s how to compute for the THR (Target Heart Rate) at moderate and at
vigorous intensity of physical activity.
Moderate (40-55%) 220 – age = _____Personal Maximal Heart Rate
MHR x 0.4 = ______bpm
MHR x 0.55= ______bpm
Vigorous (60-85%): MHR x .06 =_____bpm MHR x 0.85 =_______bpm
Remember: Keep track of your fitness level by having a record of your heart rate before
and after a physical activity. This is one of the most efficient way to assess fitness and that
is through monitoring your heart rate.

Static Stretching Exercises Dynamic Stretching Exercises

Neck stretches jogging
Shoulder curls High knees
Arm stretches Butt kicks
Trunk stretches Side shuffles
Toe touch Back pedal
lunges cariocas
squat Jumping jacks

IV. PERFORMANCE :
Let the students perform the following circuit training activities (consideration
will be based on the selection of exercises)
Name
Age Gender:
THR: ______ (moderate activity) THR: ________(vigorous activity)
Weight Height
BMI Classification:
Circuit Training Activities Score
Upper Body
Push ups/press up
Bench dips
Back extensions
Medicine ball chest pass
Bench press

36
Inclined press up
Core Trunk
Sit-ups (lower abdominal)
Stomach crunch (upper abdominal)
Back extension chest raise
Lower Body
Squat jumps
Compass jumps
Astride jumps
Step ups
Shuttle runs
Hopping shuttle
Bench squat
Total Body
Burpees
Treadmills
Squat thrusts
Skipping
Jogging

CRITERIA
Excellent (20 ) Good (15) Needs Developing (5) Score
Improvement
(10)
Performance I can perform the I can perform I can perform the I can try to
skill/exercise with the skill/exercise perform the
total precision and skill/exercise with little skill/exercise with
total understanding with confidence confidence and limitations and
of the exercise and understanding of little
whether it be understanding the exercise understanding of
regarding flexibility, of the exercise whether it be the exercise
strength or whether it be regarding whether it be
endurance. regarding flexibility, regarding
flexibility, strength or flexibility,
strength or endurance. strength or
endurance. endurance.

Ability/Stability I can perform the i can perform I can perform the I can try to
skill / exercise with the skill/ skill/ exercise perform the skill/
perfect technique exercise with with some exercise with
and great confidence good technique confidence due limitations due to
regarding my and confidence to my ability but my ability and my
balance and regarding my need work on my instability.
stability. balance and balance and
stability. stability.

37
Record Keeping I can perform 3 or I can perform 2 I can perform 1 I can do the same
more repetitions of or more more repetitions amount of
the exercise using repetitions of of the exercise repetitions of the
perfect technique the exercise using good exercise using
than I was able to do using good technique than I good technique as
on the last attempt. technique than I was able to do on I did on the last
was able to do the last attempt. attempt.
on the last
attempt.

Total (perfect score) is 60 points

Processing questions
1. What did the result of the circuit training exercises reveal about your present fitness
level?
2. Which circuit training exercise did you score satisfactory? Poorly? What should
you do about it?
3. How important is taking your THR when participating in a certain physical
activity?

V. ASSESSMENT :

Multiple Choice. Choose the best answer by underlining the letter and words. (R x 10 = 20
points)
1. It is a complete exercise that works the entire body.
a. jogging b. squat thrust c. treadmills d.burpees
2. It is a form of trotting or running at a slow or leisurely pace
a. jogging b. squat thrust c. treadmills d.burpees
3. An exercise machine, typically with a continuous belt, that allows one to walk or run in
place.
a. treadmills b. leg extension machine
c. assisted pull-up and dip machine d.chest press machine
4. A stress test, also known as an exercise test that can give an idea of how well a
person's heart works during physical activity
a. jogging b. squat thrust c. treadmills d.burpees
5. It is a squat thrust with an additional stand between repetition which is a full body
exercise used in strength training
a. jogging b. squat thrust c. treadmills d.burpees
6. It is also known as the beep test or PACER test.
a. shuttle run b. hyperextension c. sit up d. push ups
7. It is an exercise that works the lower back as well as the mid and upper back,
specifically the erector spinae.
a. shuttle run b. hyperextension c. sit up d. push ups
8. It is an abdominal endurance training exercise to strengthen, tighten and tone
the abdominal muscles
a. shuttle run b. hyperextension c. sit up d. push ups

38
 9. It is an upper-body weight training exercise in which the trainee presses a weight
upwards while lying on a weight training bench.
a. bench press b. step up c. bench dips d. bench squat
10. It is a form of body conditioning that involves endurance training, resistance training,
high-intensity aerobics, and exercises performed in a circuit, similar to High-intensity
interval training.
a. movement competency b. functional movement
c. circuit training d. exercise

Lesson 2

Intended Learning Outcomes

Design and create exercise routine based on their fitness goal.

I. PREPARATION :
I
The fitness goal will be established to the students for them to know the importance
of having a fitness goal routine.Please click the video!!
https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.fitnesseducation.edu.au
%2Fblog%2Ffitness%2Fthe-importance-of-setting-fitness-
goals%2F%3Ffbclid%3DIwAR3jaaJUy1CnH8s10i6u6tLnoI7pytcirehUoTCPcAJbAzBJ8
AgieNUYbJ4&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

Activity: Essay writing, Answer the question below.

1. Why is it important to set a fitness goal?
2. How do you accomplish your fitness goals?
3. What should my fitness goals be?

II. PRESENTATION :
Fitness goals are important as they help us to stay aligned and do the workouts we
might skip if left to our own devices. ... Short term goals give you a sense an immediate
target to focus on while long term goals keep your overall objective in mind, striving for
higher achievements.
39
 Fitness goals are perhaps the best form of maintaining motivation for exercise.
Short term goals give you a sense an immediate target to focus on while long term goals
keep your overall objective in mind, striving for higher achievements. When you reach
your goals, tick them off against your list and make new ones. In my experience, being
able to do that provides a great sense of satisfaction and extra motivation to start on the
next goal.
Here is why fitness goals are important.
➢ They keep you on the right track
➢ They make working out efficient
➢ They help you progress more quickly
➢ They help you see your progress
➢ They keep you motivated.
Fitness goal is a realistic goal you set for yourself to achieve within a particular
time frame, which can be specific to your exercise routine or training habits.
If you want to be effective, consider five focus areas when creating your goals —
you can remember this by using the acronym “SMART” to guide you.
SMART goals are:
❖ Specific
❖ Measurable
❖ Achievable
❖ Relevant
❖ Timely
Benefits of Exercise
We have all heard it many times before - regular exercise is good for you, and it can
help you lose weight. But if you are like many Americans, you are busy, you have a
sedentary job, and you haven't yet changed your exercise habits. The good news is that it's
never too late to start. You can start slowly, and find ways to fit more physical activity into
your life. To get the most benefit, you should try to get the recommended amount of
exercise for your age. If you can do it, the payoff is that you will feel better, help prevent
or control many diseases, and likely even live longer.

What are the health benefits of exercise?

Regular exercise and physical activity may
❖ Help you control your weight. Along with diet, exercise plays an important role in
controlling your weight and preventing obesity. To maintain your weight, the
calories you eat and drink must equal the energy you burn. To lose weight, you
must use more calories than you eat and drink.
❖ Reduce your risk of heart diseases. Exercise strengthens your heart and improves
your circulation. The increased blood flow raises the oxygen levels in your body.
This helps lower your risk of heart diseases such as high cholesterol, coronary
artery disease, and heart attack. Regular exercise can also lower your blood pressure
and triglyceride levels.
❖ Help your body manage blood sugar and insulin levels. Exercise can lower your
blood sugar level and help your insulin work better. This can cut down your risk

40
 for metabolic syndrome and type 2 diabetes. And if you already have one of those
diseases, exercise can help you to manage it.
❖ Help you quit smoking. Exercise may make it easier to quit smoking by reducing
your cravings and withdrawal symptoms. It can also help limit the weight you might
gain when you stop smoking.
❖ Improve your mental health and mood. During exercise, your body releases
chemicals that can improve your mood and make you feel more relaxed. This can
help you deal with stress and reduce your risk of depression.
❖ Help keep your thinking, learning, and judgment skills sharp as you age. Exercise
stimulates your body to release proteins and other chemicals that improve the
structure and function of your brain.
❖ Strengthen your bones and muscles. Regular exercise can help kids and teens build
strong bones. Later in life, it can also slow the loss of bone density that comes with
age. Doing muscle-strengthening activities can help you increase or maintain your
muscle mass and strength.
❖ Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.
❖ Reduce your risk of falls. For older adults, research shows that doing balance and
muscle-strengthening activities in addition to moderate-intensity aerobic activity
can help reduce your risk of falling.
❖ Improve your sleep. Exercise can help you to fall asleep faster and stay asleep
longer.
❖ Improve your sexual health. Regular exercise may lower the risk of erectile
dysfunction (ED) in men. For those who already have ED, exercise may help
improve their sexual function. In women, exercise may increase sexual arousal.
❖ Increase your chances of living longer. Studies show that physical activity can
reduce your risk of dying early from the leading causes of death, like heart disease
and some cancers.
How can I make exercise a part of my regular routine?
❖ Make everyday activities more active. Even small changes can help. You can take
the stairs instead of the elevator. Walk down the hall to a coworker's office instead
of sending an email. Wash the car yourself. Park further away from your
destination.
❖ Be active with friends and family. Having a workout partner may make you more
likely to enjoy exercise. You can also plan social activities that involve exercise.
You might also consider joining an exercise group or class, such as a dance class,
hiking club, or volleyball team.
❖ Keep track of your progress. Keeping a log of your activity or using a fitness tracker
may help you set goals and stay motivated.
❖ Make exercise more fun. Try listening to music or watching TV while you exercise.
Also, mix things up a little bit - if you stick with just one type of exercise, you might
get bored. Try doing a combination of activities.
❖ Find activities that you can do even when the weather is bad. You can walk in a
mall, climb stairs, or work out in a gym even if the weather stops you from
exercising outside.

41
III. PRACTICE :
For this period the student will be given suitable to do the task.
a. Create and make a fitness plan program individually that focuses your goal of what
part of the body that need to improve and enhance.
b. Construct a monthly routine.
c. Video your daily routine.
Click the video for a sample fitness workout (ABS WORKOUT, FULL BODY
WORKOUT, GLUTES WORKOUT, LEGS WORKOUT)
https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3D_
Pc91Bu3kUU%26t%3D68s%26fbclid%3DIwAR05P4-
3_XWDKFJMD6lH4VDjRzCA6P9JGfKnvl5zDNyVbJBnBm7_9BH5Q7I&h=AT3cahox
gOlS1bLB8aqBXCMiPze_JLAbiZMz3-lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3D
ZYsZLVcAetQ%26t%3D17s%26fbclid%3DIwAR0Xp4dSlAAbPMJOZRY0d7CNh3Y9l
C51BdVa3xGj5oXssTr_Q4KP32EX-
uY&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3Dx
9_346IgwtA%26t%3D5s%26fbclid%3DIwAR3dL9quYpUM8VuEFfsQJspBZKbjqGJzg
oHKUsBELH68GtjFXgescied6e8&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3D
m_ZmuNaY0HE%26t%3D9s%26fbclid%3DIwAR1lZsXGx_nBJJaaw_1H7Ns4EjFl3s1J
d8ynJBcCZDqkIt1zg5RHjquqP-s&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

42
IV. PERFORMANCE :

Note: In doing work out exercises, one should follow the following time allotment:
5 minutes Warm-up Exercises
50 minutes Work Out Exercises Proper
5 minutes Cool Down Exercises

1. Creating a Warm-up and Cool Down Exercises

- Every student is tasked to create and perform their own warm-up and cool down
exercises following the alloted time.
2. Present the three to five minutes video of your FITNESS GOAL

43
 Poor
1
Warm-up is incomplete and is unsuitable

Satisfactory
2
Warm-up is adequately completed, but does not show a lot of effort

Excellent
3
Warm-up is very well done and demonstrates a clear understanding of the task

Warm-up and Cool Down Exercise

EXERCISE ROUTINE WORKOUT RUBRICS

25 20 15 10 5
Criteria Excellent Very Satisfactory Satisfactory Needs Poor Ratee
Improveme
nt
Mastery of Routine Showed high Almost showed Showed Showed Perform
level of mastery mastery of the average little ed
of the routine routine but some mastery of the mastery of poorly
errors were routine the routine the
evident routine
Proper Execution Showed Executed the Executed the Executed Execute
excellent routine almost routine with the routine the
performance accurate but some average with little routine
errors were accuracy accuracy exercise
evident incorrec
tly
Coordination/Timing Showed high The movements Showed Showed Failed
level of focus were almost average level very little to show
and coordinated but of focus and level of focus
concentration in some errors were concentration focus and and
performing the evident in performing concentratio concent
routine the routine n in ration in
performing perform
the routine ing the
routine
Enthusiasm Showed very Showed high Showed Showed Failed
high interest in interest in average little interest to
executing the executing the interest in in executing perform
routine routine executing the the routine the
routine routine
enthusia
stically
100

44
V. ASSESSMENT :
Multiple Choice.
Choose the best answer by underlining the letter and words (R x 2= 20 points).
1. It is the general state of health and well-being?
a. Physical Education b. Physical Science
c. Physical Fitness d. Physical Activity
2. It is defined as the quality or state of being fit?
a. Exercise b. Fitness c. Health d. Training Exercise
3. It is the best form of maintaining motivation for exercise and to stay aligned?
a. Training Exercise b. Fitness
c. Fitness Goal d. Exercise
4. It is planned, structured and repetitive daily movement?
a. Exercise b. Design c. Physical Activity d. Both b and C
5. The physical activity for the purpose of conditioning the body, improving health and
maintaining fitness, its also a therapeutic measure?
a. Fitness b. Fitness goal c. Training Exercise d. Exercise
6. This is a preparation for physical excertion or a performance by exercising or practising
gently beforehand, usually undertaken before a performance or practice.
a. Cool Down b. Warm up c. Resistance d. Aerobic Exercise
7. Is an easy exercise, done after a more intense activity, to allow the body to gradually
transition to a resting or near resting state.
a. Resistance exercise b. Cool down c. Warm up Exercise D. Aerobic exercise
8. Stopping quickly without a cool down can result to _______.
A. Fatigue B. Muscle pain C. Dizziness D. Death
9. How long should a proper warm up lasts?
a. 15 minutes b. 10 minutes c. . 12 minutes d. 20 minutes
10. These are examples of warm up exercises except,
a. Front kicks b. High knee pulls c. Stretch that arms d. Shoulder rolls

45
REFERENCES
© Canadian Society for Exercise Physiology www.csep.ca/forms (for PAR-Q)
Cando, et al. (2018). Health and Fitness Management: PED Workbook
Fahey, T.D., Insel, PM & Roth, W.T (2003). Fit and Well: Core Concepts and Labs in Physical Fitness and
Wellness (5thed). Boston: McGraw Hill

Hoeger & Hoeger. (2015). Fitness & Wellness. 11th Edition. USA: Cengage Learning.

Lester SC. Manual of Surgical Pathology. 3rd ed. Philadelphia: Saunders Elsevier; 2010.

Mangubat. Tolitol. Urbiztondo. Vergara. 2016. Health-Optimizing Physical education- Recreational

Activities. Vibal Group, Inc.

Moore KL, Dalley AF. Clinical Orientated Anatomy. 4th ed. New York: Lippincott Williams and Wilkins;
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Punzalan, M.D. & Mondina, M. (2019). Physical education 2: Fitness exercises. Manila:
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Punzalan, M. D., et. al. (2019). Physical education 1: Movement enhancement. Manila:
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eating habits)

Sizer, F.S., Piche L.A., Whitney, N.S. (2012). Nutrition: Concepts and Controversies (2nd ed). Ontario:
Nelson Education Ltd. (for eating habits)

U.S. National Institutes of Health. SEER Training Modules, Cancer Registration and Surveillance Modules,
Anatomy and Physiology, Intro to the Human Body, Anatomical Terminology [14 Feb 2014]. Available
from: http://training.seer.cancer.gov/anatomy/body/terminology.html.

https://www.google.com/search?rlz=1C1CHBF_enPH913PH913&ei=jxkqYID8Esq6mAXIt4KYCA&q=pr
oper+way+to+do+the+lunge+and+twist+video&oq=proper+way+to

https://www.youtube.com/watch?v=bt5b9x9N0KU

https://www.youtube.com/watch?v=HE5IBnWYEq4

https://websites.sportstg.com/get_file.cgi?id=1454102 (Movement Competency Screen)

https://www.sweat.com/blogs/life/goal-setting

https://med.libretexts.org/Courses/Sierra_College/Sierra%3A_NUTF10_(Teh)/08%3A_P
hysical_Fitness/8.01%3A_Introduction_to_Nutrition_and_Physical_Fitness
https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.fitnesseducation.edu.au%2Fblog
%2Ffitness%2Fthe-importance-of-setting-fitness-
goals%2F%3Ffbclid%3DIwAR2vyukDJDjPqSh2NtbS6AfIhu9-nJ6YjgItCsRrT-
biSC4mLFALfqfDDkA&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-

46
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.openfit.com%2F20-
motivational-quotes-to-help-you-reach-your-fitness-
goals%2Famp%3Ffbclid%3DIwAR1-TePABB9zPEE4X-1w-
IpoYQAXQpqp413lxvotXbRLZVfEr2VVvcTrswI&h=AT3cahoxgOlS1bLB8aqBXCMiP
ze_JLAbiZMz3-lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fmedlineplus.gov%2Fbenefitsofexercis
e.html%3Ffbclid%3DIwAR18b0zlHXMNfzrB5EMAS4X2auNlmDKK8Sp4DaZrNrbC2j
Yjsb-WYTcA_CE&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.openfit.com%2F20-
motivational-quotes-to-help-you-reach-your-fitness-
goals%2Famp%3Ffbclid%3DIwAR1-TePABB9zPEE4X-1w-
IpoYQAXQpqp413lxvotXbRLZVfEr2VVvcTrswI&h=AT3cahoxgOlS1bLB8aqBXCMiP
ze_JLAbiZMz3-lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3D_
Pc91Bu3kUU%26t%3D68s%26fbclid%3DIwAR05P4-
3_XWDKFJMD6lH4VDjRzCA6P9JGfKnvl5zDNyVbJBnBm7_9BH5Q7I&h=AT3cahox
gOlS1bLB8aqBXCMiPze_JLAbiZMz3-lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3D
ZYsZLVcAetQ%26t%3D17s%26fbclid%3DIwAR0Xp4dSlAAbPMJOZRY0d7CNh3Y9l
C51BdVa3xGj5oXssTr_Q4KP32EX-
uY&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3Dx
9_346IgwtA%26t%3D5s%26fbclid%3DIwAR3dL9quYpUM8VuEFfsQJspBZKbjqGJzg
oHKUsBELH68GtjFXgescied6e8&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-

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Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

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m_ZmuNaY0HE%26t%3D9s%26fbclid%3DIwAR1lZsXGx_nBJJaaw_1H7Ns4EjFl3s1J
d8ynJBcCZDqkIt1zg5RHjquqP-s&h=AT3cahoxgOlS1bLB8aqBXCMiPze_JLAbiZMz3-
lWknxKbQQtrsEg1xZtrEQKh-
Oye2bBGJcF_MA6rAdYTH3ju0OCLu1e_43yVbzwzeB6ttO1D2sXQ43jmX1BxuA_Xh
p95K0J

48
 THE P.E. INSTRUCTORS:

Marie Paz Cuyos, BSE-PE Queen S. Jayme, Dev.Ed.D, Ph.D, Ed.D.-PE

CTU-Daanbantayan Campus CTU-Main Campus

Rennelie C. Panzo, MAED-PES Crisliphel N. Sarda, MAT-HK

CTU-Naga Extension Campus CTU-Argao Campus

Mary Jane V. Tabasa, LPT, MAT-HK Emerito R. Custodio, MAED-PES

CTU-Main Campus CTU-Moalboal Campus

Teresita Arellano Reniel Bucabal Reggie Cunahap

CTU- Main Campus CTU- Main Campus CTU- Main Campus

49