PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 5

(10 hrs.)
 Physical Activities Toward Health and Fitness 1 2

Module 5 FITNESS TRAINING

INTRODUCTION:
COVID-19 closures of parks, gyms, fitness studios, and other public places are
resulting in reduced opportunities for physical activity. However, you can safely engage
in physical activity by exercising with family, getting outdoors, using online fitness
resources, taking a virtual class, setting exercise goals, and doing calorie-burning chores
at home.
In this module, we recommend simple fitness training that you can enjoy and
experience while you are at home.

LEARNING OUTCOMES:

At the end of the module, you would be able to;

• identify the different kinds of fitness training;
• recognize the value of optimizing one’s health through participation in
physical activities
• perform different fitness exercises.
• create a physical activity log.

LEARNING CONTENT:

1. Aerobic fitness
Aerobic activity, also known as cardio or endurance activity, is the
foundation of most fitness training programs. Doing aerobic activity or exercise will make
your heart beat faster, which increases blood flow to your muscles and back to your lungs
and help lower the risk of osteoporosis. It reduces the risk of many conditions includes,
obesity, heart disease, high blood pressure, type 2 diabetes metabolic syndrome, stroke
and certain types of cancer.
 Physical Activities Toward Health and Fitness 1 3

Aerobic activity includes any physical activity that uses large muscle groups
and increases your heart rate. This activity includes walking, jogging, biking, swimming,
dancing, and aerobics.
This exercise developed by Dr. Kenneth H. Cooper an exercise
psychologist and Pauline Potts a physical therapist. Cooper began to used Bicycle
ergometer to measure sustained performance in terms of a person’s ability to use oxygen.
5 components
1. 5-10 minutes (warmup)
2. 25-30 minutes (cardiovascular conditioning)
3. 10-15 minutes (muscular strength and conditioning)
4. 5-8 minutes (cool-down)
5. 5-8 minutes (stretching and flexibility)

2. Strength training
Muscular fitness is another key component of a fitness training program.
Strength training can help you increase bone strength and muscular fitness, and it can
help you manage or lose weight. It can also improve your ability to do everyday activities.
Target to include strength training into your fitness routine at least twice a week.
Most fitness centers offer various resistance machines, free weights, and other tools for
strength training. Hand-held weights or homemade weights, such as plastic soft drink
bottles filled with water or sand, may work just as well. You can do pushups, pull-ups,
abdominal crunches, and leg squats.
4 different types of strength training
1. strength training for muscle power
2. strength training for muscle strength
3. strength training for muscle hypertrophy
4. strength training for muscular endurance

3. Core exercises
Core exercises help train your muscles to brace the spine and enable you
to use your upper and lower body muscles more effectively. A core exercise is any
exercise that uses the trunk of your body without support, such as bridges, planks, sit-
ups, and fitness ball exercises.
 Physical Activities Toward Health and Fitness 1 4

The big 3 core exercise developed by Dr. Stuart McGill that will increase your endurance
and protect your back
1. modified curl up
2. side bridge
3. bird dog

4. Balance training
Balance exercises can help you maintain your balance at any age.
Balance training can help stabilize your core muscles. Standing on one leg for increasing
periods to improve your overall stability. Activities such as tai chi can promote balance,
too.
Balance is defined as an individual's ability to control their center of gravity within the
limit of Base of Support (BOS) Body balance control is a complex body function that
involves regulating posture and movement via the cerebellum by processing sensory
inputs from the vestibular visual and proprioceptive systems in the cerebral
cortex. Ageing, neurovascular problems, weak muscle strength, limited range of
motion, and cognitive decline could adversely affect the static and dynamic balance
control ability, which increases the risk of falling and negatively affects the
performance of activities of daily living
Doing balance exercises can be intense, like some very challenging yoga poses. Others are
as simple as standing on one leg for a few seconds.

Examples of balance exercises include:

• Standing with your weight on one leg and raising the other leg to the side or behind
you
• Putting your heel right in front of your toe, like walking a tightrope
• Standing up and sitting down from a chair without using your hands
• Walking while alternating knee lifts with each step
• Doing tai chi or yoga
• Using equipment, like a Bosu, which has an inflatable dome on top of a circular
platform, which challenges your balance

Over time, you can improve your balance with these exercises by:

• Holding the position for a longer amount of time

• Adding movement to a pose
• Closing your eyes
• Letting go of your chair or other support
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5. Flexibility and stretching

Stretching exercises can help increase flexibility, which can make it easier
for you to do many everyday activities that require flexibility.
Stretching can also improve the range of motion of your joints and may
promote better posture. Regular stretching can even help relieve stress and tension.
Consider stretching after you exercise when your muscles are warm and
receptive to stretching. But if you want to stretch before a workout, warm up first by
walking or exercising for five to 10 minutes before stretching.
Better flexibility may:

• Improve your performance in physical activities

• Decrease your risk of injuries
• Help your joints move through their full range of motion
• Increase muscle blood flow
• Enable your muscles to work most effectively
• Improve your ability to do daily activities

Stretching incorrectly can actually do more harm than good. Use these tips to keep
stretching safe:
• Don't consider stretching a warmup. You may hurt yourself if you stretch
cold muscles. Before stretching, warm up with light walking, jogging or biking
at low intensity for 5 to 10 minutes. Even better, stretch after your workout when
your muscles are warm.
Consider skipping stretching before an intense activity, such as sprinting or
track and field activities. Some research suggests that pre-event stretching may
actually decrease performance. Research has also shown that stretching
immediately before an event weakens hamstring strength.

• Strive for symmetry. Everyone's genetics for flexibility are a bit different.
Rather than striving for the flexibility of a dancer or gymnast, focus on having
equal flexibility side to side (especially if you have a history of a previous injury).
Flexibility that is not equal on both sides may be a risk factor for injury.
• Focus on major muscle groups. Concentrate your stretches on major muscle
groups such as your calves, thighs, hips, lower back, neck and shoulders. Make
sure that you stretch both sides.
Also stretch muscles and joints that you routinely use or that you use in your
activity.
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• Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as

you stretch can injure your muscle and actually contribute to muscle tightness.
• Hold your stretch. Breathe normally and hold each stretch for about 30
seconds; in problem areas, you may need to hold for around 60 seconds.
• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it
hurts, you've pushed too far. Back off to the point where you don't feel any pain,
then hold the stretch.
• Make stretches sport specific. Some evidence suggests that it's helpful to do
stretches involving the muscles used most in your sport or activity. If you play
soccer, for instance, stretch your hamstrings as you're more vulnerable to
hamstring strains.
• Keep up with your stretching. Stretching can be time-consuming. But you
can achieve the most benefits by stretching regularly, at least two to three times
a week. Even 5 to 10 minutes of stretching at a time can be helpful.
Skipping regular stretching means that you risk losing the potential benefits.
For instance, if stretching helped you increase your range of motion, your range
of motion may decrease again if you stop stretching.
• Bring movement into your stretching. Gentle movements, such as those in
tai chi, Pilates or yoga, can help you be more flexible in specific movements.
These types of exercises can also help reduce falls in older adults.
Also, try performing a "dynamic warmup." A dynamic warmup involves
performing movements similar to those in your specific sport or physical activity
at a low level. Then you speed up gradually and add intensity as you warm up.
Some people may also choose to add foam rolling before working out along
with a dynamic warmup.

TEACHING AND LEARNING ACTIVITIES:

ACTIVITY 1

Aerobics Training
• Warm-up for 5 to 10 minutes before starting the aerobics training.
• Finish your workout by cooling down for about 5 to 10 minutes. This allows
your breathing and heart rate to transition into a resting state. Options
include walking on the spot and gentle stretches.
• Take a video of yourself while doing the activities and send it to your
professor.
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1. Jump rope

Equipment: gym shoes (sneakers),

jump rope
Benefits: Jumping rope helps develop better
body awareness, hand-foot
coordination, and agility.

2. Running or jogging

Equipment: running shoes

Benefits: Running is one of the most effective forms of
aerobic exercise. It can improve heart health,
burn fat and calories, and lift your mood.

3. Walking

Try to download a pedometer app on your phone.

The pedometer application will track your steps
taken, the time elapsed and the distance you traveled.

Equipment: gym shoes (sneakers)

Benefits: Walking daily can reduce your risk of heart
disease, obesity, diabetes, high blood pressure,
and depression.

ACTIVITY 2

Core Strength Training

Instructions: Before starting your workout, do a warm-up routine for at least 5 to 10
minutes. Possible warm-up includes brisk walking, jogging on the spot, or movements
that work your legs, arms, and other major muscle groups.
Take a video of yourself while doing the activities.
 Physical Activities Toward Health and Fitness 1 8

1. Lunges

To do this exercise:

1. Start by standing up tall, feet shoulder-width

apart.
2. Step forward with your right foot, and lower
your hips toward the floor until your right leg is
at a 90-degree angle and your left knee is
parallel to the ground. Make sure your front
knee doesn’t go beyond your toes.
3. Lengthen your spine to keep your torso upright.
4. Hold this position for 5 seconds or longer.
5. Then step your right foot back to meet your left,
and repeat this movement with your left leg.

You can do these variations like walking lunges, jumping lunges, lunges with a
torso twist, and side lunges.

2. Planks

To do this exercise:

1. Rest on your forearms and toes only,

keeping your body in a straight line with
your buttocks clenched and your abdominal
muscles engaged.
2. Try to hold this position for 30 seconds. If
that’s too hard, start with 20 seconds.
3. As you gain strength and fitness, try to hold
the plank position for 1 minute or longer.

You can try lifting one leg at a time while you’re holding the plank position.

3. Pushups

To do this exercise:

1. Start in a plank position with your palms

directly under your shoulders.
 Physical Activities Toward Health and Fitness 1 9

2. Keeping your back flat and bracing your

core, lower your body by bending your
elbows until your chest almost touches the
floor.
3. Immediately push your body back up to the
starting position.

More challenging pushup variations, you can try doing these plyo pushups, close
stance pushups, and decline pushups.

4. Bridge

To do this exercise:

1. Start on your back. Bend your knees and

plant your feet on the floor at hip-width.
Place your hands at your sides, palms
down.
2. Tighten your core and glutes.
3. Raise your hips until your knees are in line
with your shoulders.
4. Hold for 10–30 seconds.

5. Crunch
To do this exercise:

1. Start on your back. Bend your knees and

plant your feet on the floor at hip-width. Line
up your head and spine. Cross your arms
across your chest.
2. Tighten your core and relax your neck and
shoulders. Tuck in your chin and lift your
upper back, keeping your lower back,
pelvis, and feet on the floor. Pause.
3. Slowly lower your upper back to return to
the starting position.
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6. Supine Toe Tap

To do this exercise:

1. Start on your back. Lift your legs, knees bent

to 90 degrees. Place your hands at your
sides, palms down.
2. Tighten your core. Lower your right foot and
gently tap the floor, keeping your left leg still
and your back flat.
3. Raise your right leg to return to the starting
position. Repeat with your left leg.

7. Bird dog
To do this exercise:

1. Start on all fours, hands below your shoulders

and knees below your hips.
2. Tighten your core. Lift and straighten your right
leg to hip level. Simultaneously lift and extend
your left arm to shoulder level, palm down.
Pause.
3. Repeat with your left leg and right arm.

8. Mountain climber

To do this exercise:

1. Start in a plank with your hands below your

shoulders. Tighten your core.
2. Lift your right knee toward your chest, keeping
your back straight and hips down.
3. Return your right leg to the starting position as you
simultaneously lift your left knee toward your
chest.

4. Continue alternating legs.

 Physical Activities Toward Health and Fitness 1 11

Cooldown
Finish your workout by cooling down for about 5 to 10 minutes. This allows your breathing
and heart rate to transition into a resting state. Options include walking on the spot and
gentle stretches.

ACTIVITY 3

Instructions: Warm up for 5 to 10 minutes before starting any exercise. Take a video of
yourself while doing the activities and send this to your professor.

1. Lateral Lunge to Balance

To do this exercise:

1. Stand with feet hip-width apart.

2. Step directly out to the side with the left foot and
lower into a squat. Keep the right leg straight.

3. Push off left foot to stand and raise

knee, balancing on right leg. Then switch sides.

2. Rock the boat

To do this exercise:

1. Stand with your feet hip-width apart.

2. Press your weight into both feet firmly and evenly.

3. Yield your weight onto your left foot and lift your
right foot.

4. Hold for up to 30 seconds.

5. Slowly lower your left foot to the floor and repeat

on the other side.
 Physical Activities Toward Health and Fitness 1 12

6. Do each side five to 10 times.

3. Flamingo stand

To do this exercise:

1. Stand on your left leg with your right leg lifted.

2. Use a chair or wall for support as you stretch your

right leg forward.

3. Maintain good posture by keeping your spine,

neck, and head in one line.

4. To increase the difficulty, extend your hand to

reach for your right foot.

5. Hold for up to 15 seconds.

6. Then do the opposite side.

ACTIVITY 4
Instructions: Warm up for 5 to 10 minutes before starting any exercise. Take a video of
yourself while doing the activities and send this to your professor.

1. Standing Hamstring Stretch

To do this exercise:

1. Stand tall with your feet hip-width apart, knees

slightly bent, arms by your sides.
2. Exhale as you bend forward at the hips, lowering your
head toward the floor while keeping your head, neck,
and shoulders relaxed.
 Physical Activities Toward Health and Fitness 1 13

3. Wrap your arms around the backs of your legs and

hold anywhere from 45 seconds to two minutes.
4. Bend your knees and roll up when you're done.

2. Piriformis Stretch
To do this exercise:

1. Sit on the floor with both legs extended in front of you.

2. Cross your right leg over your left, and place your
right foot flat on the floor.
3. Place your right hand on the floor behind your body.
4. Place your left hand on your right quad or your left
elbow on your right knee (as shown) and press your
right leg to the left as you twist your torso to the right.
5. If the spinal rotation bothers your back, take it out and
simply use your left hand to pull your right quad in
and to the left.

3. Lunge With Spinal Twist

To do this exercise:

1. Start standing with your feet together.

2. Take a big step forward with your left foot, so that
you are in a staggered stance.
3. Bend your left knee and drop into a lunge, keeping
your right leg straight behind you with your toes on
the ground, so you feel a stretch at the front of your
right thigh.
4. Place your right hand on the floor and twist your
upper body to the left as you extend your left arm
toward the ceiling.
 Physical Activities Toward Health and Fitness 1 14

5. Hold for 30 seconds to 2 minutes.

6. Repeat on the other side.

4. Triceps Stretch

To do this exercise:

1. Kneel, sit, or stand tall with feet hip-width apart, arms

extended overhead.
2. Bend your right elbow and reach your right hand to
touch the top middle of your back.
3. Reach your left-hand overhead and grasp just below
your right elbow.
4. Gently pull your right elbow down and toward your
head.
5. Switch arms and repeat.

5. Figure Four Stretch

To do this exercise:

1. Lie on your back with your feet flat on the floor.

2. Cross your left foot over your right quad.
3. leg off the floor. Grab onto the back of your right
leg and gently pull it toward your chest.
4. When you feel a comfortable stretch, hold there.
5. Hold for 30 seconds to 2 minutes.
6. Switch sides and repeat.

6. Pigeon Pose
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To do this exercise

1. Sit with your right knee bent at 90-degrees in front

of you, calf perpendicular to your body, and the sole
of your foot facing to the left. Keep your right foot
flexed.
2. Let your leg rest flat on the floor.
3. Place your left knee to the left of your body, and
bend the knee so that your foot faces behind you.
Keep your left foot flexed.
4. Keep your right butt cheek on the floor. Try to move
the left cheek as close to the floor as possible. It
may not be possible if you're super tight.
5. Hold for 30 seconds to 2 minutes.
6. Repeat on the other side.

7. Butterfly Stretch
To do this exercise:

1. Sit tall on the floor with the soles of your feet

together, knees bent out to sides.
2. Hold onto your ankles or feet, engage your abs, and
slowly lower your body toward your feet as far as
you can while pressing your knees toward the floor.
3. If you're too tight to bend over, simply press your
knees down.
4. Hold this stretch for 30 seconds to 2 minutes.

8. Side Bend Stretch

To do this exercise:

1. Kneel on the floor with your legs together, back

straight, and core tight.
 Physical Activities Toward Health and Fitness 1 16

2. Extend your left leg out to the side. Keep it

perpendicular to your body (not in front or behind

RATING Score Running/ Jogging

Good- Very Good-Excellent 5 15 minutes
Fair 3 5-10 minutes
Needs improvement 1 Below 5 minutes
you).
3. Extend your right arm overhead, rest your left arm
on your left leg, and gently bend your torso and right
arm to the left side.
4. Keep your hips facing forward.
5. Hold this stretch for 30 seconds to 2 minutes.
6. Repeat on the other side

RUBRICS FOR ASSESSMENT

Rubrics for
Jump Rope

Rubrics for Running/Jogging

RATING Score Jump Rope

Good- Very Good-Excellent 5 60 seconds
Fair 3 30 seconds
Needs improvement 1 10 seconds
and below

Rubrics for Walking

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Rubrics for Activity 2,3, and 4

Advance Intermediate Needs Improvement
3 points 2 points 1 point
The exercise was done The exercise was done The exercise was done in
perfectly RATINGwith minor errors Score the wrong form
Walking
Good- Very Good-Excellent 5 8,000 - 10,000 steps
Fair 3 3,000 – 5,000 steps
Needs improvement 1 1,000 steps
Rubrics for Assessment task
Achieved Working Towards Learning
3 pts 2 pts 1 pt
Participation I participated in physical I participated in physical I participated in physical
activity for 6 days a week. activity for 4 days a week. activity for 2 days a week.

Time I played the sport/activity I played the sport/activity I played the sport/activity
for 45 mins. for 30 mins. for 15 mins.

Journal All activities were Some activities were No activity was

documented documented documented

RECOMMENDED LEARNING MATERIALS AND

RESOURCES FOR SUPPLEMENTARY READING:

For more exercises about core stability training, download “ABS AND CORE”
or any fitness app at Google Playstore.
• Try to visit this link for a jump rope tutorial:
https://www.youtube.com/watch?v=fm0WpJsWBA8
 Physical Activities Toward Health and Fitness 1 18

• Learn the proper brisk walking techniques to better health, follow the video by
clicking the link below
https://www.youtube.com/watch?v=hOS1wq7SyyE
• While at home, you can try this power walk, click the link below
https://www.youtube.com/watch?v=s4IH12Piuf4

• While at home, you can try to do running/jogging indoor, follow the video by
clicking the link below
https://www.youtube.com/watch?v=RaZZU5oFzqI

FLEXIBLE TEACHING LEARNING MODALITY (FTLM) ADOPTED:

Online (synchronous)
Messenger, google classroom, google meet
Remote (asynchronous)
module

ASSESSMENT TASK:
Instructions:

1. Write your weekly physical activity goal on the top line. Example: “I want to walk
15 to 30 minutes per day for 4 out of 7 days this week and do strength training twice
a week. I will also look for additional ways to be active throughout the day, like
taking the stairs instead of the elevator, three times a day.”
 Physical Activities Toward Health and Fitness 1 19

NOTE: You do not need to do all four types of activity each day. See below for
descriptions and guidance for recommended amounts of physical activity.
2. Aerobic activity is when the body’s large muscles move together and your heart
beats faster than usual. Examples include aerobics, swimming, running, walking,
kickboxing, dancing, and cycling. This type of activity burns the most calories and
promotes weight loss. In this box, write down what you did, how long you did it,
and/or the number of steps/wheelchair revolutions.

3. Strengthening activity is when the body’s muscles work against a force or weight.
Examples include elastic bands, weights, or body weight. In this box, write down
the type of strength training and how many repetitions and sets of each exercise
you performed.

4. Flexibility (stretching) lengthens a muscle. This makes a muscle feel loose while
increasing the range of motion. Examples include self-stretch, yoga, Pilates, and
chair stretching routines. In this box, write down the type of stretch you participated
in.

5. Lifestyle activity occurs during normal activities such as vacuuming, walking the
dog, mowing the lawn, participating in sports, or dancing.

6. Recommended Amounts of Physical Activity

• Aerobic:
• Weight Loss: 300 minutes (5 hours) per week. Start with what
you can do and build to 300 minutes overtime.
• Health/Weight Maintenance: 150 minutes (21⁄2 hours) per
week, in periods of at least 10 minutes.
• Strength: Do strength training 2–3 times/week. Each exercise should be
repeated, completing 8–12 repetitions.
• Flexibility/Stretching: Be sure to stretch after each workout, whether it’s
aerobic or strength.
• Lifestyle Activity: Get as much as you can.
7. At the end of the day, circle whether you met your goal for the day:
• If you met your goal, circle “I did it!”
• If you almost met your goal, circle “Almost.”
• If you didn’t achieve your goal, circle “Try again.”
7. At the end of each day, total your aerobic activity (in minutes). At the end of each
week, add your daily aerobic totals together to determine your weekly aerobic time.

8. Take a picture of yourself while doing the activity.

 Physical Activities Toward Health and Fitness 1 20

(Please use the template on the next page)

PHYSICAL ACTIVITY WEEKLY GOAL: ___________________________________________________________________________________
___________________________________________________________________________________________________________________
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Aerobic
(Type,Time/
Steps)

Pedometer: Pedometer: Pedometer: Pedometer: Pedometer: Pedometer: Pedometer:

Strength Type: Type: Type: Type: Type: Type: Type:

Repetitions: Repetitions: Repetitions: Repetitions: Repetitions: Repetitions: Repetitions:

Sets: Sets: Sets: Sets: Sets: Sets: Sets:

Flexibility
(Type)

Lifestyle Activity
(Type/Time)

Goal Met? I did it Almost Try Again I did it Almost Try Again I did it Almost Try Again I did it Almost Try Again I did it Almost Try Again I did it Almost Try Again I did it Almost Try Again
Total Weekly
Aerobic Time
(# minutes)
Physical Activities Toward Health and Fitness 1
21
 Physical Activities Toward Health and Fitness 1 22

REFERENCES:

Punzalan, Montana, Taguba, Navalta, Medina-Bulatao.2019. Revised PHYSICAL

EDUCATION 1 Movement Enhancement. Mindshapers Co., Inc. Manila.
Werner W. K. Hoeger & Sharon A. Hoeger.2012. Principles and Labs for FITNESS &
WELLNESS. Eleventh Edition. Wadsworth Cencage Learning. Belmont,CA.
Claravall, Drolly.2018. Physical Education 1 (Movement Enhancement). Mindshapers
Co., Inc.