Enhancement Activities

Do the following cardiovascular or weight-bearing exercises for endurance and strength:

1. Walking
 Brisk walking/quick stair climbing
 Provide time for walking everyday
2. Jogging
 Jogging around a two-kilometer distance is appropriate
3. Push ups
4. Pull- ups
 Look for a bar at least 6-7 feet high
 Stand one foot away from the bar
 Hold the bar with palms facing the body
 Take a deep breath, exhale, and gradually lift the body up
5. Jumping Jacks
Module in P.E. 01 (Physical Fitness)
1st Module

Activity 3 – Do the following physical fitness tests:

A. Flexibility
1. Sit and Reach
2. Stride standing reach right foot and left foot
B. Endurance and Strength
1. Sit-ups
C. Muscular Strength
1. Pulls-ups
D. Agility, Speed, Coordination
1. Touchdown
Materials: stopwatch
Starting Position: Players stand behind the starting line.
 Mark parallel lines on the ground 5 meter apart.
 At a signal, the first player runs to the first line, touches it and then runs back to the starting line and touches
the line.
 The same player runs to the 2nd line, touches it and runs back to the starting line.
 Following the same procedure, the player runs to the 3rd and 4th lines. The player is clocked for the shortest
time.

Module in P.E. 01 (Physical Fitness)

2nd Module
Enhancement Activities
Provide activities in the following FITT plan below than can possibly be done at home or in the
community.
Frequency Intensity Time Type

Prelim Assessment
Create your own exercises (16 counts in every figure= 8 figures) from standing, kneeling, lying positions
Use your own music and video yourself.