PHYSICAL EDUCATION - COLLEGE DEPARTMENT

2nd Semester; Midterm – PE 101

School Year 2020-2021
Performance Task # 3

Subject Title: PE 101: PHYSICAL FITNESS – 3 Week Exercise Plan

Year and Course: 1st Year – BSP/BSRT/BSPT/BSMT/BSN
Name of Faculty: Kenneth Darwin B. Yu, LPT
Module Title: Physical Fitness: Week 2 and Week 3 Exercise Program
Duration: March 27 – April 3, 2021
Submission Format: Video/.mp4

I. Topic/Title: 3-week Exercise Plan – Week 2 and Week 3

II. Learning Objectives:
a. Begin a weekly exercise program.
b. Display different exercises at their own pace.
c. Measure’s ability to do different exercises.
d. Responds to the needs of the body to boost immunity system.
III. Direction: Conduct an exercise by following the program provided by the Teacher.
Record your daily exercise and submit to our Canvas.
Wear jogging pants/leggings and shoes. Body Supporter is allowed.
Avoid wearing of jerseys/sando/sleeveless.
IV. Requirements:
i. Timer
ii. Water and towel
iii. Video recorder/cellphone recorder
iv. 2 pieces of 1.5 bottle or pair of dumbbells
V. Basic Workout Outline
1. Warm-up and flexibility workout – 3mins to 5 mins
2.
3.
4.
5. Cool Down Exercises (Make your own)
VI. Instructions:
i. Set/choose your own interval after doing the Week 1 workout.
ii. You can rest in-between the exercises.
iii. Minimum of 10 seconds and maximum of 30 seconds’ rest.
iv. Drink your water from time to time.
v. Rest after doing the exercises.
vi. Eat and sleep on time.
vii. Avoid sleeping after 10pm to prevent burnouts and exhaustion.
 viii. Do not take a bath after doing the exercises.
VII. A. Week 2. Muscle and Core Strength
A. Muscle
1. Dumbbell (bench) press/raise (5cts (rest), 7cts (rest), 10cts)
2. Overhead dumbbell press/raise (5cts (rest), 7cts (rest), 10cts)
3. Dumbbell bicep curls (5cts (rest), 7cts (rest), 10cts)
4. Standing calf raise (5cts (rest), 7cts (rest), 10cts)
5. Repeat another set (2)
Note: Take a 2-3 mins rest before doing 6 – 10
B. Core 1 (Sit-up position)
6. Sit-ups (3cts (rest), 5cts (rest), 7cts)
7. Sitting twists (3cts (rest), 5cts (rest), 7cts)
8. High Crunches (3cts (rest), 5cts (rest), 7cts)
9. Knee-to-elbow crunches (3cts (rest), 5cts (rest), 7cts)
10. Repeat another set (2)
Note: Take a 2-3 mins rest before 11 – 15
C. Core 2
11. 60 seconds full plank (push-up position)
12. 30 seconds elbow (both) plank
13. 30 seconds side plank (left elbow, right arm raise)
14. 30 seconds side plank (right elbow, left arm raise)
15. Repeat another set (2)
Note: After doing the 1 – 15 workout, full rest and drink a lot of water.
*Interval must be 2-3 days after doing the Week 1 workout (for full recovery).
*Same Workout Guidelines
B. Week 3. Sports Specific Exercises – Plyometrics/Jumping Exercises
1. Hexagon Jump (30 seconds, 1 minute)
2. Squats (4cts, rest, 6cts, rest, 8cts)
3. Calf Raise (4cts, rest, 6cts, rest, 8cts)
4. Jump Squats (4cts, rest, 6cts, rest, 8cts)
5. High Knees (4cts, rest, 6cts, rest, 8cts)
6. Deep Lunges (4cts, rest, 6cts, rest, 8cts)
7. Jumping Lunges (4cts, rest, 6cts, rest, 8cts)
8. Repeat another set (2)
Note: After doing the 1 – 8 workout, full rest and drink a lot of water.
VIII. Note:
i. Avoid adding other exercises to prevent over exhaustion.
ii. As you see #2 to #4 in our Workout Outline is blank. What you will do is
insert the Muscle, Core, and/or Plyometric Program & Exercises.
iii. Drink a lot of water. Eat on time. Rest and sleep on time.
iv. Do not take any pain reliever once muscle pain is felt after doing the
exercises. Slight stretching will do.
v. If you have any question, feel free to send me a message.
vi. You can watch on YouTube how to do some of your exercises.
IX. Submissions:
A. Week 2. Muscle and Core Strength – March 27, 2021
B. Week 3. Sports Specific Exercises – Plyometrics/Jumping Exercises – April 5, 2021