Pe 103 Prelim Module Bsba

REPUBLIC OF THE PHILIPPINES
NORTHERN NEGROS STATE COLLEGE OF SCIENCE AND

TECHNOLOGY
OLD SAGAY, SAGAY CITY, NEGROS OCCIDENTAL
(034)722-4169/www.nonescost.edu.com
COLLEGE OF BUSINESS AND

MANAGEMENT
COURSE MODULE IN
PHYSICAL
ACTIVITIES 1
st
1 Semester; A.Y. 2021 – 2022
COURSE FACILITATOR: JESSIE J. SOBERANO

FB/MESSENGER: https://www.facebook.com/sijessieni.soberano
Email: none.soberanojessie2021@gmail.com
Phone No: 09491003300
This document is a property of NONESCOST

Unauthorized copying, uploading, and / or editing is prohibited. (For Classroom Use Only)
MODULE
1
Module 1 | Page 1
Prepared by: Ma. Albina S. Labrador, LPT, MEd
VISION
SUN-Negros. A globally recognized university offering distinctively-niched academic
programs engaged in dynamic quality instruction, research and extension by 2025. .
MISSION
To produce globally viable graduate through innovative learning and research
environment, relevant community and industry engagement and to contribute to nation-building
by providing education, training, research and resource creation opportunities in various
technical and disciplinal areas.
INSTITUTIONAL OUTCOMES
1. Demonstrate logical thinking, critical judgment and independent decision-making on any

confronting situations
2. Demonstrate necessary knowledge, skills and desirable attitudes expected of one’s
educational level and field of discipline
3. Exhibit necessary knowledge, skills and desirable attitudes in research
4. Exhibit proactive and collaborative attributes in diverse fields
5. Manifest abilities and willingness to work well with others either in the practice of one’s
profession or community involvement without compromising legal and ethical
responsibilities and accountabilities.
This document is a property of NONESCOST Module 1 | Page 2

Unauthorized copying, uploading, and / or editing is prohibited. (For Classroom Use Only) Prepared by: Ma. Albina S. Labrador, LPT, MEd
PROGRAM LEARNING OUTCOMES
CHED BSIS Program Outcomes:
The program shall produce a graduate who can:

1.articulate and discuss the latest developments in the specific field of practice;
2.effectively communicate orally and in writing using both English and Filipino;
3.work effectively and independently in multi-disciplinary and multi-cultural teams;
4.act in recognition of professional, social, and ethical responsibility;
5.preserve and promote “Filipino historical and cultural heritage”;
6.apply knowledge of business processes, computing, mathematics and social sciences
appropriate to Information Systems;
7.analyse a problem, identify and define the computing requirement with respect to
organizational factors appropriate to its solution and plan strategies for their solution;
8.evaluate information systems in terms of general quality attributes and possible trade-offs
presented within the given requirement;
9.design, implement, and evaluate information systems, processes, components, or programs
and to source cost- benefit efficient alternatives to meet desired needs, goals, and constraints;
10.use knowledge and understanding of enterprises in modelling and design of information
systems;
11.deploy and use effective skills, tools and techniques necessary for information systems
practice;
12.function effectively on teams (recognizing the different roles within a team and different ways
of organizing teams) to accomplish a common goal;
13.communicate effectively with a range of audiences; communication skills includes technical
writing, presentation, and negotiation, and numeracy;
14.recognize the legal, social and ethical and professional issues involved in the exploitation of
computer technology and be guided by the adoption of appropriate professional, ethical, and
legal practices both in the local and global community;
15. recognize the need for and engage in an independent and life-long learning, planning self-
learning and improving performance as the foundation for on-going professional development.
NONESCOST BS Biology Program Outcomes:

The program shall produce a graduate who can:
1.Demonstrate proficiency and competence in communication and innovation technology
skills to address the needs of the present time; and
2. Exhibit desirable knowledge, skills, and attitude with high regards to professionalism

Warm greetings!
Welcome to the first semester of School Year 2021-2022! Welcome to the College of
Business and Management and welcome to NONESCOST!
Despite of all the happenings around us, there is still so much to be thankful for and one
of these is the opportunity to continue learning.
You are right now browsing your course module in GE103, The Contemporary World. As
you read on, you will have an overview of the course, the content, requirements and
other related information regarding the course. The module is made up of 3 lessons.
Each lesson has seven parts:
INTRODUCTION- Overview of the lesson
LEARNING OUTCOMES- Lesson objectives for you to ponder on
MOTIVATION- Fuels you to go on
PRESENTATION- A smooth transition to the lesson
TEACHING POINTS- Collection of ideas that you must discover
LEARNING ACTIVITIES – To measure your learnings in the lesson where you wandered
ASSESSMENT – To test your understanding in the lesson you discovered

Please read your modules and learn the concepts by heart. It would help you prepare to
be effective and efficient professional in your respective fields. You can explore more of
the concepts by reading the references and the supplementary readings.
I encourage you to get in touch with me in case you may encounter problems while
studying your modules. Keep a constant and open communication. Use your real names
in your FB accounts or messenger so I can recognize you based on the list of officially
enrolled students in the course. I would be very glad to assist you in your journey.
Furthermore, I would also suggest that you build a workgroup among your classmates.
Participate actively in our discussion board or online discussion if possible and submit
your outputs/requirements on time. You may submit them online through email and
messenger. You can also submit hard copies. Place them in short size bond paper inside
a short plastic envelop with your names and submit them in designated pick-up areas.
I hope that you will find this course interesting and fun. I hope to know more of your
experiences, insights, challenges and difficulties in learning as we go along this course. I
am very positive that we will successfully meet the objectives of the course.
May you continue to find inspiration to become a great professional. Keep safe and God
bless!

Course Outline in PE 103 – Physical Activities 1
Course
PE 103
Number
Course Title Physical Activities 1
This course deals in acquiring knowledge and skills of the different
methods and techniques in individual, dual, or team sports and dances that
Course
will serve as their recreational activities and to use their leisure time wisely to
Description
be productive and to promote health and fitness and an optimum
development of every individual.
No. of Units 2 units
Pre-requisites None
1. Distinguish different interpretations of and approaches to globalization;
2. Describe the emergence of global economic, political, social, and
Course cultural systems;
Intended 3. Analyze the various contemporary drivers of globalization;
Learning 4. Deliberate the issues conforming the nation-state;
Outcomes 5. Assess the effects of globalization on different social units and their
responses; and
6. Articulate personal positions on various global issues.
MODULE 1
LESSON 1
ASSESSMENT OF INDIVIDUAL FITNESS
LESSON 2
THE NATURE OF OF PILATES
LESSON 3
PILATES FUNDAMENTAL WORKOUTS AND BASIC MOVEMENTS
LESSON 4
WARM-UP EXERCISES FOR PILATES MAT WORKOUTS
LESSON 5
30-DAY GUIDE TO A BEGINNER PILATES PROGRAM
MODULE 2
LESSON 1
Basic concepts of Green Exercise
Content LESSON 2
Coverage EQUIPMENT
LESSON 3
BENEFITS OF GREEN EXERCISE
MODULE 3
LESSON 1
BRIEF HISTORY OF THE SPORT/DANCE GENRE
LESSON 2
SPORT EQUIPMENT
LESSON 3
BASIC RULES AND REGULATIONS
LESSON 4
BASIC STEPS OF THE DANCE
LESSON 5
DEVELOPMENTAL PLAN FOR ACTIVE PARTICIPATION

SUPPLEMENTARY READINGS:
1. 1.The at-Home Pilates Beginners Guide You’ve Been Looking For,
Rachel Lapidos
2. 2.TEAMWORK: Rediscovering the Essence of Basketball by Mike Huff
@ www.ncbn.com
REFERENCES:
Textbooks
T1: Katherine and Kimberly Corp (2018), Pilates for Beginners: Core Pilates
Exercises and Easy Sequences to Practice at Home, Althea Press
Printed Materials:
R1: Michael Foston (2016), Green Exercise: To do and Benfits , Alive Publishing
References Group.
R2: KAREN M. APPLEBY & ELAINE FOSTER (2013), Gender and Sports
Participation, Sense Publishers
Internet Sources
OR1: https://greatist.com/fitness/10-minute-pilates-workout#exercises
OR2: https://www.cnet.com/health/the-beginners-guide-to-doing-pilates-at-home/
OR3: https://www.verywellfit.com/pilates-and-pregnancy
OR4: https://www.alive.com/lifestyle/the-benefits-of-green-exercise/
OR5: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.02167/full
OR6: https://en.wikipedia.org/wiki/Green_exercise
OR7: https://www.nap.edu/read/18314/chapter/6
1.
Class Participation
2.
Quizzes
Course
3.
Term Examinations
Requirements
4.
Practicums
5. Reflection Papers
Prepared by: Ma. Albina S. Labrador, LPT, MEd
Reviewed and Approved by:
Subject Area Coordinator: RAMONITO N. ABESAR, LPT, MAEd-PE S
Dean, CBM :, LPT, Ph.D.
GAD Director : MARY ANN T. ARCEŇO, LPT, Ph. D.
CIMD, Chairperson : MA. JANET S. GEROSO, LPT, Ph. D.
QA Director : DONNA FE V. TOLEDO, LPT, Ed. D.
VP- Academic Affairs : SAMSON M. LAUSA, Ph. D.

MODULE
1
LESSON
ASSESSMENT OF
1 INDIVIDUAL FITNESS
4
HOURS
This exercise is to assess your physical fitness. The results will be used as bases for your
improvement and progress as you go along with the module.
A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help
evaluate your overall health and physical status. There is wide of range of standardized tests used for
these exams, some of which are intended for medical purposes and others of which establish whether
you are qualified to participate (such as with the Army combat readiness test).
For general health and fitness purposes however, like what you are going to do, the tests are
considered the starting point for designing an appropriate exercise program for yourself. They are
meant to ensure you won't be at risk of harm and provide your teacher with the insights needed to
establish clear and effective fitness goals.
At the end of this lesson the students will be able to:
1. Undertake physical activities and physical fitness assessments

2. Assess one’s health physically, mentally, emotionally, socially and spiritually

"WHAT KEEPS YOU GOING?”
INSTRUCTIONS: Write your own statement that will remind you of your fitness goals. Place it in front
of the picture below.
May this Lesson help you understand the importance of having Physical Fitness Assessment. This Fitness
Assessment allows you to see your own capacity and in what ways should you improve.
General Health Evaluation
Before starting a fitness program, it is important to share your medical history with your teacher and to get
the necessary approvals from your doctor if it is necessary.
Most fitness specialists will use one or more screening tools to help determine your baseline health. This
may include obtaining vital sign measurements such as your height, weight, resting heart rate (RHR), and resting
blood pressure (RBP).
Many gym trainers will also use a physical activity readiness questionnaire (PAR-Q) comprised of seven or
more questions related to your general health. Among the questions, you may be asked about the types of

medications you take, any problems you have with dizziness or pain, or any medical condition that may impair your
ability to exercise.
Body Composition Testing
Body composition describes the different components that make up your total body weight, including your
muscles, bones, and fat. The most common methods for estimating body composition include:
Bioelectrical impedance analysis (BIA): Electrical signals are sent from electrodes through the soles of your
feet to your abdomen to estimate your body composition
Skinfold measurements: Calipers are used to estimate how much body fat there is in a fold of skin
Body mass index (BMI): A generalized calculation of body fat based on your height and weight.
FORMULA: BODY MASS INDEX (BMI)
BMI = Weight (in Kilograms)

Height (in Meters)²
Example: 30 kg. = 30 = 20. 83 (Normal)

1.20M² 1.44
Classification:
below 18.4 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – above - Obese
Cardiovascular Endurance Testing
Cardiovascular endurance testing, also

known as stress testing, measures how efficiently
your heart and lungs work to supply oxygen and
energy to your body during physical activity.
Among the three most common tests

used:
12-minute run tests: Performed on a

treadmill and compare your pre-exercise heart
and respiration rates with your post-exercise heart
and respiration rates
Exercise stress: Testing is also performed

on a treadmill or stationary bike and involves the
use of a heart monitor and blood pressure cuff to
measure your vital signs during exercise
VO2 max testing: Performed on a philphysicalactivityguide.blogspot.com

treadmill or stationary bike and uses a breathing
device to measure your maximum rate of oxygen
consumption during an activity
3-minute Step Test: this test is use to measure cardiovascular endurance using a stopwatch and a Step 12
inches high. This is done by positioning yourself at least one foot away from the step or bench and step up and
down the step/ bench for 3 minutes at a rate of 24 steps per minute. One step consists of 4 beats – that is, up with
the left foot (ct. 1), up with the right foot (ct. 2), down with the left foot (ct. 3), down with the right foot (ct. 4).
Immediately after the exercise, locate your pulse and start the counting. Count the pulse beat for 10 sec. Multiply it
by 6 and record the 60-second heart rate after the activity.
Some trainers will incorporate exercises such as sit-ups or push-ups to get a qualitative measurement of
how you respond to specific exercises. These baseline results can be used at a later date to see if your health and
fitness levels have improved.
Strength and Endurance Testing
Strength testing measures the maximal amount of force a muscle group can exert at one time. Muscle
endurance testing, by comparison, measures the length of time a muscle group can contract and release before it
fatigues.
The exercises used include the push-up test and core strength and stability test. In some cases, a trainer
will use a metronome to see how long can you keep up with the rhythm. The results are then compared to people
of the same age group and sex to establish your baseline levels.
Strength and endurance tests are valuable as they help the trainer pinpoint which muscle groups are
stronger and which are vulnerable and in need of focused attention.
Flexibility Testing
Measuring the flexibility of your joints is vital in determining whether you have postural imbalances,foot
instability, or limitations in your range of motion.
There are a variety of tests used to measure flexibility including:
Shoulder flexibility testing: Sometimes called the zipper test, shoulder flexibility testing evaluates the
flexibility and mobility of your shoulder joint. Use one hand to reach behind your neck, between your shoulders,
while reaching behind your back, toward your shoulders, with the other. Measure how many far apart your hands
are.
Sit-and-reach testing: This is used to measure tightness in your lower back and hamstring muscles.The
test is performed while sitting on the floor with your legs fully extended. Flexibility is measured by the number of
inches your hands are from your feet when reaching forward.
Trunk lift testing: This is used to measure tightness in your lower back. It is performed while lying face-
down on the floor. With your arms at your side, you would be asked to lift your upper body with just your back
muscles. Flexibility is measured by how many inches you are able to lift yourself off the ground.
Benefits of a Fitness Assessment:
 Assess current fitness levels

 Help develop and establish a fitness program
 Identify possible areas of health or injury risk
 Aid in motivation
 Evaluate and track progress
 Other tools of assessment used in our department

“MY FITNESS TEST”
INSTRUCTIONS: Now that you know what are the things you will do to assess your general health and fitness,
your task is to do all of the tests as indicated in the table shown below. Remember to find a safe area within your
house to conduct the tests, use proper and comfortable clothes, use mats and other proper equipment if necessary.
Ask fro assistance from other family members if needed.
After your through will all of the tests, you can put your scores to complete the table below.
NAME: Jan Erasmus Marie S. Jimenez
Year and Section: BSBA 2B
Tests Scores
Height (m)
BMI
Weight (Kg)
3-minute Step Test Resting Heart Rate
Pulse rate immediately after the Test
Push - ups No. of Repetitions
Basic Plank _____________ (seconds)

Zipper Test _____________ (cm)
Sit and Reach _____________ (cm)
Take the Physical Activity Readiness Questionnaire
Being physically active is very safe for most people. Some people, however, should check with
their doctors before they increase their current level of activity. The PAR-Q has been designed to
identify the small number of adults for whom physical activity may be inappropriate or those who
should have medical advice concerning the type of activity most suitable for them.
Answer Yes or No
. Has your doctor ever said that you have a heart condition and that you should only do physical
activity recommended by a doctor?
. Do you feel pain in your chest when you do physical activity?
. In the past month, have you had chest pain when you were not doing physical activity?
. Do you lose your balance because of dizziness or do you ever lose consciousness?
. Do you have a bone or joint problem that could be made worse by a change in your physical
activity?
. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or
heart condition?
. Do you know of any other reason why you should not do physical activity?
If You Answered Yes

If you answered yes to one or more questions, and have been inactive or are concerned about
your health, consult a physician before taking a fitness test or substantially increasing your physical
activity.
Ask for a medical clearance along with information about specific exercise limitations you may
have. In most cases, you will still be able to do any type of activity you want, as long as you adhere to
some guidelines.
If You Answered No
If you answered no to all the PAR-Q questions, you can be reasonably sure that you can exercise
safely and have a low risk of having any medical complications from exercise. It is still important to start
slowly and increase gradually
“TO REFLECT”
Instruction: Give your thought on the Question below.Write your answer on the call-out.
“Why do you need to assess your Physical Health and Fitness before setting an exercise program?”

LESSON
2 The Nature of of Pilates

3
HOURS
Pilates is a physical fitness system developed in the early 20th century by Joseph Pilates, after whom
it was named. Pilates called his method "Contrology". It is practiced worldwide, especially in Western
countries such as Australia, Canada, the United States and the United Kingdom. As of 2005, there were
11 million people practicing the discipline regularly and 14,000 instructors in the United States.
Pilates developed in the aftermath of the late 19th century physical culture of exercising in order to
alleviate ill health. There is however only limited evidence to support the use of Pilates to alleviate
problems such as lower back pain. Evidence from studies show that while Pilates improves balance, it
has not been shown to be an effective treatment for any medical condition other than evidence that
regular Pilates sessions can help muscle conditioning in healthy adults, when compared to doing no
exercise.
1. Describe the nature and background Pilates workouts and its difference from other workout
exercises
2. Perform the building blocks of movement in Pilates
“K-W-L Chart”
INSTRUCTIONS: I know that almost all of you don’t have any idea what Pilates is, so I would like you to
finish the table as shown below:

What you Know What you want to know What you have Learned
(Write everything you know about (Here you are going to write about (Leave this empty until the end of
Pilates, please do not write what the things you would want to know the module)
Google knows about it) about Pilates)
In this lesson you will learn more about Pilates. It also hopes to get your interest and attention to
explore and exercise using Pilates.
THE 6 PRINCIPLES OF THE INTEGRATIVE MIND-BODY-SPIRIT APPROACH OF PILATES
The six principles of the Pilates approach to exercise are part of what makes it unique in the fitness world.
It is important to note that Joseph Pilates did not directly set out the Pilates principles. They are concepts distilled
from Joseph Pilates' work by later instructors. Because of this, there is always disagreement in the Pilates
community about the order of the principles, the specific words used for certain concepts, or the number of
principles. Nevertheless, you will find some version of the Pilates principles --similar to what is presented here in
the module -- to be part of almost any Pilates training program you would like to pursue later.
Joseph Pilates originally called his work "Contrology." He considered this to be a body/mind/spirit approach
to movement founded on the integrative effect of principles such as centering, concentration, control,
precision, breath, and flow. Whether one is working out on a mat or using Pilates equipment, like the reformer or
cadillac, these basic principles infuse each exercise with intention and fullness of expression:
Centering: This concept is defined as physically bringing the

focus to the center of the body, the powerhouse area between the
lower ribs and pubic bone. Energetically, Pilates exercises are
sourced from the center.
Pilates focuses on strengthening the "powerhouse", or

core. Physically centering the body in this way, increases
energy and strength throughout. Not only are you focusing on
these core muscles, you are also balancing the right and left
the side of the body, while simultaneously balancing dominant
and weaker muscle groups.
www.studiompilates.com
Concentration: If you bring full attention to the exercise and do it with full commitment, you will obtain
maximum value from each movement.
“Concentrate on the correct movement each time you exercise, lest you do them improperly and
thus lose all vital benefits.”-Joseph Pilates. Pilates creates an active meditation that pulls an individual
away from their surrounding stressors. Making the decision to think about the motion and what muscles to
activate (versus just moving through it) provides increased performance and better results that transcend
into your everyday life.
Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own
devices. It is all a conscious, deliberate movement that the mind is controlling.
Allowing yourself the opportunity to slow down a motion, and get the feeling into your body, is the
most ideal way to reap the benefits of any fitness regime. Every movement in Pilates is deliberate, and
the mind should be directing every muscle.
Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate

placement, alignment relative to other body parts, and trajectory for each part of the body.
Precision dictates the efficiency of how each exercise is done. A common misconception of
Pilates is that it’s “too easy.” That is directly translated as exercises being done too quickly and not
knowing what muscles should be working. Each Pilates movement has a purpose, placement and
technique that needs to be followed in order to be successful.
Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the
lungs as a bellows -- using them strongly to pump the air fully in and out of the body. Most Pilates exercises
coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.
“Breathing is the first act of life and the last. Our very life depends on it.”-Joseph Pilates. Breath is
the most encapsulating principle. With the breath, none of the other key elements are being done to the
best of their ability. Oxygen, blood flow, increased space to move, and many other benefits are just some
of the variables of using the breath. Most people inevitably hold their breath when under stress. Learning
to first breathe, and then when to breathe certain ways, helps any Pilates practitioner reach their goals.
Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all
exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates
equipment, like the reformer, are very good mirrors of one's flow and concentration as they tend to bang around
and suddenly become quite "machine-like" if one loses ones control and flow.
Flow is involved in all exercises and is what stitches each movement together. Every motion in
our body needs to be executed with ease versus pain or difficulty. Reminding ourselves that we should
only move and function when good flow is possible is imperative and should be stopped when it’s not.
Patience with this concept will improve our overall health in our everyday lives.
Pilates Is Pilates Because of the Six Principles
The Pilates principles may sound a bit abstract, but the integration of these principles accounts for the
balance, grace, and ease that one can experience as a result of practicing Pilates. You may hear them expressed
with slightly different words and in a different order, but they convey the same meaning in Pilates.
Who Can Benefit From Pilates?
It seems like everyone is either doing Pilates or is interested in starting a Pilates exercise program. Indeed,
one of the best things about the Pilates method is that it works so well for a wide range of people. Athletes and
dancers love it, as do seniors, women rebounding from pregnancy, and people at various stages of physical
rehabilitation.
Pilates Is an Adaptable Method
Exercise modification is the key to Pilates success with a variety of populations. All exercises are
developed with modifications that can make a workout safe and challenge a person at any level.
Core Strength

Core strength is the foundation of Pilates exercise. As you develop your core strength you develop stability
throughout your entire torso. This is one of the ways Pilates helps people overcome back pain.2 As the trunk is
properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently. Pilates
exercises are designed to make sure the spine is well-supported by the core muscles, and that there's proper
alignment of all the bones.
The flat abdominal muscles Pilates promotes are the natural result of a system of exercise that emphasizes
core strength and flexibility by way of the harmonious coordination of muscles and skeletal alignment in the service
of graceful, efficient activity. The abs are strengthened, but they are also trained to work together properly (an often
overlooked key to getting flat instead of poofed abs) in the context of an integrated body that is relating at a high
level to itself and its environment.
The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are
strong and healthy, they work in tandem with the superficial muscles of the trunk to support the spine through a
wide range of movement.
Benefits of Pilates Exercise
There are far more than 10 reasons to do Pilates. For example, better sleep and better sex aren't even on
this list, but they could be. Start here and see what you think. Is Pilates right for you? If you already do Pilates, see
if your favorite reason makes the list.
1. Pilates Is Whole-Body Fitness

2. Pilates Is Adaptable to Many Fitness Levels and Needs
3. Pilates Creates Strength Without Bulk
4. Pilates Increases Flexibility
5. Pilates Develops Core Strength
6. Pilates Improves Posture
7. Pilates Increases Energy
8. Pilates Promotes Weight Loss and Long, Lean Appearance
9. Pilates Increases Awareness — Body/Mind Connection
10. There Are Many Ways to Learn Pilates
Rubrics:
Interpretation - 30 points
Precision of Movement- 20 points
Timeliness - 10 points
Total- 60 points
“GETTING STARTED WITH PILATES”

Now that you have a grasp of what is Pilates and also know the 6 different principles of Pilates, your task is
to have it in yourself, to slowly absorb the technique of Pilates and the beauty it may bring to your body.
INSTRUCTIONS: Interpret the instructions in performing the Building Blocks of Movement in Pilates.
After interpreting, perform the said movements and record yourself. If interpreting the movements can be
too hard, you can refer to YouTube for instructions. Keep in mind to practice safety in performing
Physical Activities. Send your recorded video on messenger or email.
Let us start of course with the first principle - Centering. Here is your task:
One of the key element of Pilates is ‘setting your centre’. In every day speak that means getting all your
deep abdominal & pelvic muscles working together in harmony! This action forms the basis of many Pilates
exercises. It sounds easy but can take some practice to get it right!
Start by lying on your back in a rest position and finding a neutral spine position.
A. Finding neutral spine position
1. Place your thumbs in your belly button, your fingertips on the pubic bone and flatten the heels of your hands
onto the bony pelvic bones to form a diamond shape – the pelvic diamond.
2. Tilt the pelvic diamond away from you to exaggerate the arch in your lower back.
3. Tilt the pelvic diamond towards you to flatten your back.
4. Repeat these gentle tilting movement a few more times.
5. Now position the pelvic diamond in the middle of these two positions – this is your neutral spine position.
B. Setting your centre with abdominal muscles
1. Feel your deep abdominal corset by placing your fingertips on your bony pelvic bones and then sliding your
fingertips in and down 4cm.
2. Now imagine your deep abdominal muscles forming a natural corset, criss-crossing the torso in layers. There
are 10 notches in this corset, below the belly button, just like a belt. Breathe in to prepare, breathe out all the
way and before the next breath in slowly and gently draw in the muscular corset from below the belly button
onto the third notch.
3. You should feel the muscles under your fingertips subtly draw away.
4. Hold your centre and keep breathing normally. Less is better – the contraction is very gentle so don’t over do
it.
C. Setting your centre with pelvic floor muscles
1. Gently draw your pelvic floor muscles in and up to hold your bladder from emptying.
2. Now breathe normally and try to keep that engagement in your pelvic floor muscles.
3. Now place your fingertips onto your deep abdominal muscles. You may also feel the muscles under your
fingertips gently draw away – this is normal!
You should practice both the abdominal and pelvic floor elements and combining them.
Once you’ve mastered it laying down, you can also practice it standing up or sitting.
“THINK WELL”
INSTRUCTIONS: Briefly answer the questions below.

1. Why Pilates is different from other fitness regimens? (20 points)
2. What were the benefits that you got from this lesson? (10 points)
3. Name the 6 Principles of the Integrative Mind-Body-Spirit Approach of Pilates. Include a short
description of each. (20 points)
LESSON
3 Pilates Fundamental
Workouts and Basic
Movements
3
HOURS
Pilates is a form of exercise developed by Joseph Pilates that emphasizes the balanced development
of the body through core strength, flexibility, and awareness.
This is a set of deceptively easy exercises that teach the basic movement principles upon which
Pilates build. Pilates is a "functional fitness" method, which means these principles translate directly into
better posture and graceful, efficient movement in everyday life.
Use these Pilates fundamental moves to open any workout routine. They establish torso stability,
pelvic stability, abdominal engagement, good alignment, and greater range of motion for the limbs.
1.Execute the basic skills of Pilates workouts

2.Apply correct techniques to minimize risk of injuries
3. Identify the benefits of the different basic movements of Pilates
“DESCRIBING…”
INSTRUCTIONS: Describe the form and movement on the picture above. Write your answer on the box
provided. (20 Points)
Pilates is somewhat different than other form of exercise. This lesson will allow you to explore the
fundamental work-outs and basic movements of Pilates
PILATES FUNDAMENTAL WORKOUTS AND BASIC MOVEMENTS

How to Find Neutral Spine Position
Knowing How to Achieve It Is Crucial for Doing Pilates Properly
Neutral spine is the natural position of the spine when all 3 curves of the spine—cervical (neck), thoracic
(middle) and lumbar (lower)—are present and in good alignment. This is the strongest position for the spine when
we are standing or sitting, and the one that we are made to move from.
Finding Alignment
Use the following exercise to help you find the neutral position for your spine.
1. Basic position. Lie on your back with your knees bent and your feet flat on the floor. Make sure that your
legs are parallel with your heels, toes, knees, and hips all in one line. Let your arms rest at your sides.

2. Melt into the floor. Relax your body, including your shoulders, neck, and jaw. Allow your back to rest on
the floor, without effort. Your rib cage is dropped with the lower ribs released to the floor as well.
3. Breathe deeply. Bring your breath all the way into your body, allowing it to move into your back and the
sides of your rib cage, and all the way down to the pelvis.
4. Pelvic Tilt. Exhale and use your abs to press your lower spine into the floor in a pelvic tuck. Inhale to
release. Exhale and pull your lower spine up, away from the floor, creating a pelvic tilt. Inhale to release.
One of the hallmarks of Pilates exercise is that we don't use excess energy or tension.
Be sure that, as you do this exercise, your shoulders, neck, and legs are relaxed and not getting involved in
the movement.
Tips
Many people habitually have their spine in one of these two positions, tucked or tilted. To be in
neutral spine, you want to be in between these positions, with the lower abs flat and just a slight, natural
curve of the lower spine off the floor.
Use the following images to establish neutral spine.
Balanced Pelvic Placement. Imagine that there is a cup of water sitting on your lower abdomen,
just a couple of inches below your belly button. Allow your abdominal muscles to drop in toward your spine,
making your belly flatter. Remember that you don't want the water to spill, so your pelvis cannot be tipped
forward or tucked under.
Body Scan. You should now be relaxed with your body in a balanced alignment on the floor. Your
breath is deep and full, and your abdominals drop toward the floor. The natural curves of the neck and
lumbar (lower) spine, however, are away from the floor. Be sure that your lower spine is not pressed into
the floor. That would be a pelvic tilt.
During Exercise
Now the big trick is to be to maintain this spinal position as you begin your moves.
Start by lifting your right leg up and placing it back down without letting your hips move. Then
repeat the motion with the left leg. Engage the abdominal muscles to help stabilize the pelvis making sure it
doesn't move.
Can you do both legs with ease? Now test yourself with both. Exhale deeply and lIft your legs up
while keeping your core and pelvis stable. Then lower them back down. As you do this progression you
may find that you want to release the abs and let the back arch. This will take you into your tuck and tilt. If
you have difficulty doing this progression, practice.
How to Do a Head Nod in Pilates

Proper Form, Variations, and Common Mistakes
Also Known As: Cranio-vertebral flexion
Targets: Neck
Level: Beginner
Head nod is a fundamental Pilates exercise. You can use it as part of your warmup and as a stress reliever
throughout your day. Head nod is easy, but it's not just a beginner Pilates exercise. It is the first obvious move
(after breath and abdominals) in many of the most advanced exercises. Head nod is part of many Pilates mat and
equipment exercises. Do some of the following mat exercises, experiencing head nod as an extension of the curve
of the spine: wall roll down, the hundred, rolling like a ball, roll up, and single leg stretch.
Benefits
Head nod protects the neck and is an essential part of the spinal curve in all rolling type of
exercises—up, down, and over. You will find that getting exercises started right makes a huge difference.
You don't use the head tilted back a lot in Pilates but it is important to train yourself to recognize how you
are using your head and neck. Having the head tilted back in a compressed way is a habit for many as they
accumulate stress through the day. As well, more and more daily tasks such as checking your cell phone
involve moving your head forward and down, leading to chronic poor positioning of the head and neck.
Head nods help retrain you to supporting your head while maintaining neutral neck posture.
Step-by-Step Instructions
You can practice head nod standing or sitting but it is best to practice it lying down, as you would at
the beginning of a Pilates session.
Lie on your back with your knees bent and feet flat on the floor. Your legs should be parallel with
your hips, knees, and feet in one line. Your arms rest along your sides, palms down. Your spine is in
a neutral position—all three natural curves are present. Make sure your face is flat to the ceiling so you
don't start tipped up or down. Mentally scan your body, letting go of unnecessary tension. Take a few deep
breaths in this position.
Inhale: Use your breath to enhance a feeling of length in your spine so that the space at the back
of the neck—just under the base of the skull—opens up, releasing the chin downward. Feel this as a
lengthening and opening move rather than pulling the chin down from the front. Be sure to avoid jamming
your chin down. This is the actual head nod position.
Exhale: Return to the neutral position.
Inhale: Tilt your head back. This is just a small move. Again, keep length in your neck. You want
the back of the neck to feel supported. The breath can help with that if you think of it traveling the length of
your spine and filling up the area behind your neck.
Exhale: Return to the neutral position.
Repeat the exercise several times, moving with the breath.
Common Mistakes
To get the most from this exercise, avoid these errors.
1. Not Understanding Cue
If you are new to Pilates and get cued to do a head nod, be sure to ask the instructor
exactly how to perform it. Getting feedback will ensure you are protecting your neck correctly.
2. Not Performing a Head Nod When Needed
Because it is so simple, people forget to do head nod properly. Don't skip this cue in any
exercise where it is made.
Modifications and Variations
The head nod is a basic move and you should be coached to do it correctly. If you have any
restrictions that keep you from performing it, discuss these with your instructor.
Safety and Precautions
The head nod should be safe for most people to perform. If you have any neck injury, talk to your
doctor or physical therapist about what is appropriate. In pregnancy, avoid lying on your back after the first
trimester.
How to Do Pelvic Clock in Pilates

Targets: Core awareness
Level: Beginner
The Pelvic Clock is a very subtle Pilates mat exercise. Imagine that there is a clock lying flat on your lower
abdomen. Twelve o'clock is at your belly button, 6 o'clock is at the top of your pubic bone. Your hip bones are at 9
and 3. You engage your abdominals to move the pelvis only an inch or so in each direction. The goal is to do this
movement smoothly with the abs and not the back. You isolate the movement of the pelvis so that the upper body
stays still and relaxed and the hip sockets allow the pelvis to move without affecting the legs. Use this exercise to
build awareness of positioning your abs, pelvis, and spine.

Benefits
The Pelvic Clock is about learning to slow down and bring the focus inside. Smaller movements
like these provide the foundation for understanding how to position the pelvis and engage the abs
effectively. This exercise will also help reveal muscular imbalances of the back and abdominals. Once you
are familiar with movements around the pelvic clock, you can take directions from Pilates instructors who
reference them as cues. In pregnancy, this exercise might be used to develop an awareness of your pelvis
and prepare for labor and contractions. Imbalances in pelvic alignment can develop from sitting or standing
for long periods with poor posture, carrying heavy items on one side, or back strain. This exercise allows
you to become aware of such imbalances.
Lie on your back with your knees bent and feet flat on the floor. Your legs will be parallel: ankles,
knees, and hips are in one line. Make sure that your feet are lined up—toes pointing directly away from
you. You will be in the neutral spine position, allowing for a natural curve of the lumbar spine (lower back).
Relax your neck and shoulders, bringing the shoulders away from the ears. Your chest is open and your
ribs are dropped. Your head can be on a small pillow or your neck may be supported by a neck roll.
 Bring your hands together so that the fingertips of your index fingers are touching and your
thumbs touch. Place them on your lower belly so that the tips of your fingers rest lightly on
the top of your pubic bone, and your thumbs are near your navel. This will help you feel the
movement of the pelvis. Take some time here to tune in with your body. Breathe deeply,
allowing your breath to expand your ribs evenly and travel all the way to the lower abs.
 Inhale, exhale. Engage your abdominals so that they bring your belly button down to your
spine, lengthening the spine along the floor in response. This will create a pelvic tilt where
your clock is now no longer flat, but down at the 12 o'clock position (navel) and up at the 6
o'clock position (pubic bone).
 Inhale: Use your abs to rotate your clock down to the side so that the 3 o'clock hip is lower.
Continue on the inhale to move around the clock—tilting the pelvis until the 6 o'clock
position is lowest. This will create a small arch in your low back.
 Exhale: Bring the movement around so that the 9 o'clock hip is down. Continue your
exhale as you bring your navel (the 12 o'clock position) to the low point again
 Inhale: Repeat another cycle in the opposite direction, moving the 3 o'clock hip down.
 Repeat each direction two or three times and then reverse.
As you move around the clock you may notice that your back is tighter on one side or another, or
that your abdominals engage more easily on the right or left. Just keep breathing and moving and trying to
let the movement be smooth. This is an exercise where inner attention and the release of tension are what
will make the biggest changes for you.
Common Mistakes
To get the most from this exercise, avoid these errors.
1. Arching Back
Don't over-arch your back in the 6 o'clock position.
2. Using Other Muscles
Focus on using the abdominals to initiate your movement. Other muscles will be involved,
especially when you tilt the pelvis down at 6 o'clock, but the abs are primary movers.
This exercise has ways to change it as you are learning it and once you wish to progress. If the
breathing pattern is confusing, do the exercise letting your breath flow naturally. If you cannot do this
exercise while lying flat, you can do it while standing. Pelvic curl is a related exercise that will take the
pelvic tilt further.

This exercise is appropriate for most people unless you have difficulty lying flat.6 It is good for early
pregnancy, but you may not be comfortable laying on your back in later pregnancy.
How to Do Knee Folds in Pilates

Targets: Core and movement awareness
Level: Beginner
Knee folds is a fundamental Pilates mat exercise. Many other Pilates exercises—and efficient movement
patterns in general—build upon the movement principles that knee folds teach. Pelvic stability, moving from the
core, maintaining length, and moving without excess tension are some of the basics that you practice by doing
knee folds. Pilates imprinting is an excellent place to start a workout. Moving from imprinting to knee folds is a good
progression.
Benefits
Learning to allow a deep fold at the hip joint, without disturbing the position of the pelvis, is
essential for healthy everyday movement patterns like walking, stair climbing, and bending. Use knee folds
as an opportunity to experiment with how much muscle tension you really need for the moves you make.
For example, in this exercise, there is no need for tension in the neck or shoulders. Many Pilates mat
exercises such as single leg stretch, double leg stretch, and the more advanced, bicycle, build on the
movement principles taught by knee folds. Knee folds are often one of the Pilates exercises used to help
relieve back pain.
Lie on your back with your knees bent and your feet flat on the floor. Mentally scan your body. As
you do so, let go of unnecessary tension and check your alignment
1. Alignment check: Your neck is long and relaxed. Your shoulders are dropped and your
chest is open. Your arms are by your sides. Your ribcage is released onto the floor. Your spine and
pelvis are in neutral position—not tucked and not arched. Your legs are parallel, about hip distance
apart. Your feet are in line with your legs, toes pointing straight forward.
2. Breathe deeply. Allow the breath to expand the ribs evenly, and to travel down your
spine and into your pelvis.
3. Engage your abdominal and pelvic floor muscles. They should feel active, and your
belly will pull in and up as you engage. However, this is not an overly strong move and it does not
change the position of the pelvis.
4. On an inhale, feel that you are using your abdominal muscles to lift one leg off the floor.
Your thigh muscles will be part of this move, but the abdominals are more important. As you use
your abs, keep your torso long. Feel a deepening of the crease at the hip joint. It is important not to
let the hip come up with the leg. Raise your leg to tabletop position.
5. Exhale and return your foot to the floor. As you do so, be sure to use abdominal control.
Don't let the thigh take over.
6. Repeat the knee folds 3 times on one side, then switch to the other leg.
Common Mistakes
Avoid these errors so you get the most out of this movement.
1. Pressing Into Stable Leg

If you are lifting your right leg, be sure not to press any weight into your left foot. You might
visualize that there is an egg under that foot that you don't want to break.
2. Raising Hips
Both hips remain on the ground at all times, with the pelvis aligned. Keep your hips
anchored to the mat.
You can do this exercise in different ways to match your needs and level of practice.Only raise
your leg as far as you can while maintaining good form. It may take some practice to reach tabletop
position. You can progress to doing this exercise with a foam roller under your spine from neck to pelvis.
This provides an additional stability challenge. Or, you can place small physio ball under your sacrum for
for work on your pelvic floor and transverse abs.
If you have a recent or chronic hip injury, talk to your doctor or physical therapist to determine
whether this exercise is appropriate. If you are pregnant, you may wish to avoid this exercise in the second
and third trimesters. Stop this exercise if you feel any acute pain.

“GET MOVIN’ START LOOSING WEIGHT”
INSTRUCTION: Follow the given instruction on how to perform each movement in Pilates. You can ask
YouTube for instructions if text on this module is not enough. Record yourself as you perform all the
movements. Prioritize safety as you perform the movements.
1. Starting Position — Constructive Rest — Neutral Spine
This exercise to find a neutral spine is a press of the lower

back into the floor (creating a flat back), then a release of the spine
into a small arch. Between these two points is a place where the 3
curves of the spine are in their natural position. This will be the
starting position from which you'll do the rest of the exercises.
Lie on your back with your arms by your sides. Your knees
are bent and your legs and feet are parallel to each other, about hip
distance apart.
Inhale.
Exhale and use your abs to press your lower spine into the
Inhale to release.
Exhale and pull your lower spine up, creating a small arch of the low back.
Inhale to release.
2. Head Nod
The head nod extends and lengthens the spine, a
key goal of Pilates. It is integral to many Pilates
exercises which articulate the spine in forward bends
and rolling exercises.
Begin in the start position.
Inhale to lengthen the spine and tilt the chin down

toward the chest. Your head stays on the mat.
Exhale to return to the neutral position.
Inhale to tip the head back a little.
Exhale to return to the neutral position.
3. Arms Over

Arms over is about keeping alignment as the torso
is challenged by the arms moving overhead. It also helps
increase range of motion in the shoulders.
From the start position, inhale to bring the

fingertips up to the ceiling.
Exhale to bring the arms down toward the floor

behind you.
Inhale to bring the arms up again.
Exhale to release to the floor.
Tips:
Keep the abs engaged.
Do not let moving of the arms affect the alignment of your ribs.
4. Angel Arms
Though it engages some different muscles, angel

arms, like arms over, helps perfect the understanding of how
to use the arms and shoulders without losing the alignment of
the back and rib cage.
From the basic position, on an inhale, the arms sweep

out to the sides along the floor.
Exhale to return the arms to your sides.
Tips:
The abs stay engaged.
The ribs stay down.
The shoulders do not go up with the arms. Keep them away from your ears.
5. Pelvic Clock
A subtle yet deeply revealing move, pelvic clock
increases awareness of pelvic position and strengthens the
muscles needed for pelvic stability.
Imagine there is a clock placed flat on your lower abs.

The 12 is at your belly button, the 3 is on your left hip, the 6 is at
your pubic bone, and the 9 is on your right hip.
Using your abdominal muscles to initiate and control the

movement, sequentially move around the clock pulling first the
12 down, then rotate to the 3, the 6, and nine.
Tips
This is a small move.
The hips do not pull up off the floor.
The idea is to move the pelvis without affecting the stability of the rest of the body.
6. Knee Folds

Being able to move your leg in the hip socket
without affecting the stability of the pelvis is one of the
most important goals of knee folds. This kind of activity is
important in all kinds of movements that we do in
everyday life, such as sitting, walking and lifting.
From the start position, on an inhale, feel that you

are using your abdominal muscles to lift one leg off the
floor. Allow a deep fold at the hip.
Exhale and return your foot to the floor. As you do

so, be sure to use abdominal control. Don't let the thigh
take over.
Tips
This is about getting a deep fold at the hip so don't let your hip raise up with the leg.
Keep your tailbone anchored on the mat.
“SHARING…”
INSTRUCTIONS: Looking back when you were performing Pilates. What were the difficulties that you
encountered? (20points) Share you answer on the figure below.

LESSON
Warm-up Exercises for

4 Pilates Mat Workouts
3
HOURS
Pilates expert Elizabeth Larkham, suggests two Pilates equipment classes per week, and 20 minutes of
balanced Pilates mat work on the other days (Pilates Style Magazine March/April 2009). This is the weekly routine
that I try to follow and I know it works well for many people.
Pilates equipment workouts, whether you do them at home or at the studio, are an important part of the
weekly routine because the equipment provides resistance training for strength and strong bones.

3. Identify the Benefits of Deep Breathing in Pilates Exercise
“START BREATHING”
Breathing can help alleviate stress.
INSTRUCTIONS: Follow the breathing exercise given below. Share a few sentences of your experience on
the box. (10 Points)
______________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________ .

Pilates can also help you regulate and improve your breathing. Take this lesson seriously and you will
find amazing changes
Awareness of the quality of your presence in your body is an essential part of Pilates workout preparation.
These five simple exercises build on the Pilates fundamentals. They will help you align and center yourself as you
move toward a more challenging workout. Pilates is a method of training the body and mind to work together to
create an efficient, integrated, movement experience—both on the workout mat and as you move through daily life.
In Pilates, as with many other fitness systems, performing workouts a minimum of three times per week is
a good rule of thumb. This is a schedule that will increase strength, flexibility, and endurance. However, it should be
thought of as the minimum, not the ideal. The Pilates founder and other experts suggest increasing that to four per
week to get the maximum benefits of Pilates. (Since our schedule for classes is only 2 hours per week, you can
only do it 2 hours but I strongly suggest to do it as many as four times a week for better results)
In his book, Return to Life Through Contrology [Pilates], Joseph Pilates suggests that the best results will
be achieved by those who practice his method at least four times per week. Joseph Pilates was talking about a full
workout.
That would be a complete classical mat routine or a Pilates equipment class. If you can't get to a full
workout four times per week, you can put your workouts together with other ways for positive benefit.
Home Workouts
If you want to design your own home workout, it is important that you follow balanced workout guidelines
and not focus on just one body area, abs for example.
Your Optimal Schedule
The bottom line is that you have to create a workout schedule that works with your lifestyle. Three or four
workouts per week are ideal, but anything is better than nothing. Do keep in mind that twice a week is probably the
least you can do in order to maintain your level and that would fit into our PE schedule.
Can you do too much? If you can do some Pilates every day, great. Just be sure to keep your workouts
balanced and varied enough to keep you motivated. It is important to vary the intensity and focus of your workouts.
Not just because your body needs rest time to recuperate and build stronger muscles, but because Pilates is about
keeping the mind engaged with the body.
As Joseph Pilates says, Contrology [Pilates] is not a fatiguing system of dull, boring, abhorred exercises
repeated daily "ad-nauseam."
The Benefits of Deep Breathing in Pilates Exercise
Deep breathing is an essential part of Pilates exercise. And not just a big inhale, but also when you make a
conscious effort to exhale fully, getting rid of every bit of stale air and allowing fresh, invigorating air to rush
in. Joseph Pilates was adamant about deep breathing.
Consider this quote from his book Return to Life Through Contrology: "Lazy breathing converts the lungs,
literally and figuratively speaking, into a cemetery for the deposition of diseased, dying and dead germs as well as
supplying an ideal haven for the multiplication of other harmful germs." Is that not scary?
Benefits of Deep Breathing

Beyond the frightful implications of not breathing fully, consider some of the many benefits of deep
breathing. Oxygen is part of almost every chemical reaction in your body, so you need lots of it. If you want to burn
calories, you need oxygen. In fact, if you want to have energy at all, you've got to have oxygen.
Conversely, carbon dioxide is a waste product and deep breathing helps you get rid of it. Not only that, but
deep breathing stimulates the internal organs, including the heart. When the heart gets going, thereby increasing
circulation, you get fresh blood coursing through the body, carrying oxygen and nutrients to every cell, as well as
removing waste products.
Deep breathing is your easiest and most available internal cleansing mechanism.
No discussion of the benefits of conscious deep breathing would be complete without addressing the
body/mind integrative aspect. This is particularly true in Pilates where the "complete coordination of body, mind,
and spirit" is the ideal that literally inspired the development of the practice.1
Breathing fully, with attention and intention, centers us. It clarifies and calms the mind, reduces stress, and
paves the way for a greater, holistic experience. Working with the breath also brings a natural rhythm to a
movement that greatly enhances the efficacy and experience of a workout.
Exercises and Deep Breathing
In Pilates, the breath leads the movement and gives it power. All of Joseph Pilates' classical mat exercise
instructions are coordinated with the breath and most equipment exercises are taught with breath patterns as well.
Generally, we exhale on the part of the exercise that requires the most exertion, taking advantage of the
natural contraction of the abdominal muscles on the exhale.
In Pilates exercises, the breath to help us lengthen and decompress the spine. The contraction of an
exhale can be thought of as a gentle, lengthening squeeze of the trunk around the spine.
Then, on the inhale, with the support of the extensor muscles, there is an overall expansion in length and
width. One might imagine a cylinder getting longer and rounder.
Typically, when people think of deep breathing they fill up their upper chest. In Pilates, however, we want to
use all of the breathing space we have available to us. We therefore consciously use two related but slightly
different types of breathing:
Diaphragmatic Breathing: This is deep-belly breathing where we bring the breath all the way into the
body allowing the belly to expand with the inhale and deflate with the exhale. Diaphragmatic breathing is a "best
practice" breath for life in general.
Lateral Breathing: Sometimes, in Pilates and other types of exercise, we do focused training with
abdominal muscles in a way that makes it impossible to allow the belly to raise up with the inflow of air. Lateral
breathing teaches us to expand our ribcage and back to allow for a full intake of air.
Now that you are reminded of the importance of the big, beautiful breath, use it! Don't be shy about
breathing fully in Pilates class. That is what Joseph Pilates intended and is completely true to the work.
In fact, breath is one of the Pilates principles; a set of guiding principles for Pilates practice distilled from
directly from Joseph Pilates' teachings.

Rubrics:
Total- 60 points
“MOVE WELL, BREATHE WELL”
INSTRUCTIONS: Improve your breathing and posture through the exercises below. Execute the skills
below. Record yourself and pass the video to messenger or email.
1. Imprinting
Imprinting may be the most basic Pilates

exercise there is, yet it also can be one of the most
profound. Imprinting is deeply relaxing and centering. It is
wonderful for stress reduction, and as a way to center
yourself before beginning any exercise routine.
Lie on your back with your arms by your sides,

knees bent and feet flat on the floor in the neutral
spine position.
Sequentially relax your shoulders, jaw, throat, rib

cage, abdominal muscles, spine, hips, and legs. Breathe
deeply as you relax.
Visualize your spine lengthening and sinking
down to the mat, lightly imprinting evenly against its

surface.
Do imprinting for at least three to five breaths.
2. Arm Reach and Pull
Whether you are doing a Pilates mat or equipment

workout, you are going to be working to keep your shoulder
area stable throughout. The arm reach and pull exercise is
wonderful for helping you establish the placement of your
arms and shoulders.
Standing, bring your arms up so that they are

parallel to the floor and straight out from your shoulders,
keeping your shoulders down.
Inhale and reach your arms forward a few inches,

opening your shoulder blades.
Exhale and return your shoulders to the neutral

position. Your arms are still extended.
Inhale and pull your arms back and shoulder blades together.
Exhale and return your shoulders to neutral.
Repeat this exercise three to five times.

3. Pelvic Curl
Pelvic curl is often used in Pilates classes as a gentle

warm-up for the spine and abdominal muscles. You can also
use pelvic curl to check your alignment. Focus on awareness of
the center line and balance between two sides of the body.
Begin sequential breathing
Exhale. Engage the abdominal muscles and pull your

belly button down toward your spine. Let that action continue so
that the abs press the lower spine into the floor.
Inhale. Press down through your feet and begin to curl

your tailbone up towards the ceiling. Sequentially raise your
hips, lower spine, and middle spine, keeping your legs parallel.
You will come to rest with a straight line from your hips to your
shoulders.
Exhale. Roll your spine back down to the floor beginning with the upper back, vertebrae by vertebrae, until
the lower spine settles to the floor.
Inhale. Release to neutral spine.
Repeat three to five times.
4. Swan Prep
When you do swan prep as a warm-up you will start very

small. It's just about getting the spine ready to do some back
extension (back bending) types of exercises, getting the abs
engaged for support and coordinating with the breath.
Lie on the mat face down.
Keep your arms close to your body as you bend your

elbows to bring your hands under your shoulders.
Engage your abdominal muscles, lifting your belly button

up away from the mat.
Inhale. Lengthen your spine you press your forearms and
Exhale: Keep your abs lifted as you release and lengthen your spine, returning your torso to the mat
sequentially.
Repeat three to five times.
5. Wall Roll Down
The wall roll down stretches and stimulates the spine,

and gets your abs warmed up. It is an excellent exercise to use
as a transition from the floor to standing or standing to the floor.
Here we use the wall to help establish good alignment. You can
use this exercise as a quick tuneup at home or at the office.
Stand tall against a wall and walk only your feet 6 to 10

inches away from the wall.
Pull your abdominals in.
Raise your arms straight up over your head.
Nod your head and begin to slowly roll your spine down
and away from the wall. Keep your abs scooped.
Roll down as far as you can go without letting your hips leave the wall.
Begin your return up the wall by initiating the roll up with your lower abs and continuing vertebra by
vertebra.

Return to your starting position.
Rubrics:
Total- 60 points
“PAUSE, BREATHE, REFLECT”
INSTRUCTIONS: Take a moment and think about the following:
1. How can learning Pilates help you in your future career? 15 Points
2. What are the improvements that you have experiences? 15 Points
Write your answers on the call-outs.
How can learning Pilates help you in your future career?
What are the improvements that you have experiences?

LESSON
30-Day Guide to A Beginner

5 Pilates Program
4
HOURS
This beginner Pilates exercise program is designed to help you build a strong foundation in the Pilates
method, based on the classical exercises developed by Joseph Pilates. As he once said, "A few well-designed
movements properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced
contortions."
During the next 30 days, you will learn not just what to do, but how to move with the Pilates principles of
centering, concentration, control, precision, breath, and flow that make Pilates a fitness experience for both the
body and mind.
The exercise instructions include modifications, but it is important that you learn to modify
exercises appropriately for yourself and progress at your own pace. The weekly schedules below are guides only.

3.Express a sense of purpose and belongingness by participating in physical activity-related
community services and programs
4.Improve one’s health through active participation in Pilates and other workout exercises
5.Create a personalize exercise program for a group of people
6.Appreciate the importance of having a regular active participation in Pilates and other workout
exercise.
“MIXED-UP WORDS”
INSTRUCTIONS: Unscramble the words understand the statement.

1. APLN UOYR RICXEEES _________________________________
2. ARMW-PU FORBEE IVITACYT _________________________________
3. BSRVOEE EAFSYT _________________________________
This lesson will provide a sample Exercise Plan for your future Pilates Work-outs. Enjoy the exercises for
you.
During the next 30 days, you will learn not just what to do, but how to move with the Pilates principles of
centering, concentration, control, precision, breath, and flow that make Pilates a fitness experience for both the
body and mind.
The exercise instructions include modifications, but it is important that you learn to modify
exercises appropriately for yourself and progress at your own pace. The weekly schedules below are guides only.
Equipment Needed
The Pilates method begins with your body and a mat on the floor. You won't need studio equipment for
these exercises. If you don't have a mat, start with a padded surface, but do consider getting a Pilates mat.
Day One
Begin with the Pilates fundamentals set. Mastering these easy exercises is crucial for building good form in
the Pilates method. You will get the most benefit from Pilates exercises when you do them correctly. Next, do
the Pilates beginners routine, which is going to launch you right into building core strength and flexibility.
Week 1 (Days 2 through 7)
You can do Pilates every day, but it is quite reasonable to expect good results from scheduling
Pilates three to four times per week.
Continue your Pilates fundamentals training.
Continue the Pilates beginners’ routine.
Week 2
Warm up with the fundamentals and add these exercises:
Pelvic curl
Cat/cow backstretch
Arms reach and pull
Move on to the first 10 classic Pilates exercises and the side kick series. However, if the beginner
exercise routine continues to challenge you, stick with it until you are ready to move on.
Week 3
Warm up with the fundamentals and additional exercises chosen from the warm-up list. Do the first 10
exercises listed in the classic Pilates exercises and add these exercises:
Saw
Swan prep
Sidekick series
Leg pull front
Pilates push-up
Week 4
Warm up with the fundamentals and additional exercises chosen from the warm-up list. Do first 10 classic
exercises and add:
Single straight leg stretch

Double leg lower lift
Criss-cross
Saw
Swan with neck roll
Sidekick series
Teaser with one leg
Swimming
Leg pull front
Seal
Pilates push up
You've Completed the 30-Day Beginner Plan
Now it's time to stretch yourself even further. You can continue to learn more about Pilates at a local studio
or through online and video instruction. It can be helpful to get the guidance of a Pilates instructor to help you
perfect your form and get the most out of your home practice.
15 Minute Home Pilates Routine
This set of Pilates exercises is designed to provide you with an at-home Pilates routine and help you build
familiarity with Pilates mat exercises, whether you are new or experienced. These exercises develop the core
strength, stability, and flexibility for which Pilates is famous.
The muscular focus for each exercise is noted so you can target your routine. Please keep in mind
that all Pilates exercises engage the core abdominal muscles. Feel free to choose any from the list for an ab
workout. There are modification notes in the full instructions for each exercise.
Pilates Warm-Up Moves
The warm-up set of exercises are very important in the foundations of Pilates movement. They also
prepare the body for safely executing more challenging exercises later. Even if you skip the later moves, choose at
least two or three warm-up moves to begin each Pilates routine you do. Grab a mat and begin.
1. Ab Scoop
Exercise: Chest Lift/Ab Scoop

Target area: Abdominals—especially the six-pack or rectus abdominis
This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to
control a slow, smooth curl up and roll down. Precision in this type of scoop is one of the secrets of Pilates.
2. The Hundred
Exercise: The Hundred
Target area: Abdominals, breathing
Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into
your back and lower ribs. Use your abs to hold yourself up—don't let your neck and shoulders do all the work.
3. The Roll Up
Exercise: The Roll Up
Target area: Abdominals
Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift
off the mat. Pilates is about control, and this is where you build that control.
4. One Leg Circle
Exercise: One Leg Circle

Target area: Abdominals, thighs, hip flexors
The abdominals keep the pelvis stable as the leg moves. No rocking and rolling! Be sure to use your
full range of motion without losing control.
5. Rolling Like a Ball
Exercise: Rolling Like a Ball

Target area: Abdominals, spinal mobility
Stay in your curve for the whole exercise. Initiate the roll back with the abs and not by falling back or
using momentum.
6. Open Leg Balance
Exercise: Open Leg Balance

Target area: Abdominals, hamstring mobility
Use your abdominals and back muscles to control the pose. Try to work with the straightest arms and
legs possible. If it doesn't work at first, keep practicing. You'll get there!
7. The Side Kick Series
Exercise: Side Kick Series

Target area: Abdominals, all thigh muscles—especially inner thigh
Work the torso as well as the legs. The ribs should stay supported throughout each repetition. Do not
let them sink to the mat.
8. Front Support/Plank
Exercise: Front Support/Plank
Target area: Back extensors, abdominals, shoulders, arms
Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, if you
engage the legs and imagine squeezing the gluteals together, the exercise will be easier.
9. Saw
Exercise: Saw
Target area: Hamstrings, inner thigh, obliques, back mobility
Keep your hips anchored and level as you twist to the side. Use opposition when reaching forward so
that you also reach back at the same time.
10. Mermaid
Exercise: Mermaid
Target area: Side stretch
Bend your body directly sideways as you stretch, as though you were between two sheets of glass.
Keep the hip on your stretching side down.
11. Swan Prep
Exercise: Swan Prep
Target area: Back extensors, abdominal stretch
Swan provides a wonderful counter stretch to the many forward flexion exercises we do in Pilates.
This is an everyday move.
12. Wall Roll Down

13.
Exercise: Wall Roll Down
Target area: Abdominals, back, and hamstring stretch
Use this exercise as a transition from doing your Pilates routine to carrying good posture into your
daily life. Squeeze this move into your daily routine.

“VLOG IT”
INSTRUCTIONS: Utilizing the Warm-up Moves in Lesson. Choose 7 that you will include in your vlog.
In your vlog try to make a warm-up routine that other people can follow. Follow the rubrics below for
better performance.

“PILATES POEM”
INSTRUCTINS: Display your creativity. Write an acrostic poem using the acrostics below. In the poem
sum up everything that you have learned and gained from all the lessons in PILATES.
P
I
L
A
T
E
S
E
V
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R
Y
D
A
Y


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REPUBLIC OF THE PHILIPPINES

NORTHERN NEGROS STATE COLLEGE OF SCIENCE AND

COLLEGE OF BUSINESS AND

COURSE FACILITATOR: JESSIE J. SOBERANO

This document is a property of NONESCOST

SUN-Negros. A globally recognized university offering distinctively-niched academic

programs engaged in dynamic quality instruction, research and extension by 2025. .

To produce globally viable graduate through innovative learning and research

environment, relevant community and industry engagement and to contribute to nation-building

by providing education, training, research and resource creation opportunities in various

technical and disciplinal areas.

1. Demonstrate logical thinking, critical judgment and independent decision-making on any

This document is a property of NONESCOST Module 1 | Page 2

CHED BSIS Program Outcomes:

The program shall produce a graduate who can:

NONESCOST BS Biology Program Outcomes:

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INTRODUCTION- Overview of the lesson

LEARNING OUTCOMES- Lesson objectives for you to ponder on

MOTIVATION- Fuels you to go on

PRESENTATION- A smooth transition to the lesson

TEACHING POINTS- Collection of ideas that you must discover

ASSESSMENT – To test your understanding in the lesson you discovered

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This document is a property of NONESCOST Module 1 | Page 5

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Subject Area Coordinator: RAMONITO N. ABESAR, LPT, MAEd-PE S

Dean, CBM :, LPT, Ph.D.

GAD Director : MARY ANN T. ARCEŇO, LPT, Ph. D.

CIMD, Chairperson : MA. JANET S. GEROSO, LPT, Ph. D.

QA Director : DONNA FE V. TOLEDO, LPT, Ed. D.

VP- Academic Affairs : SAMSON M. LAUSA, Ph. D.

This document is a property of NONESCOST Module 1 | Page 7

At the end of this lesson the students will be able to:

1. Undertake physical activities and physical fitness assessments

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General Health Evaluation

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Body Composition Testing

FORMULA: BODY MASS INDEX (BMI)

BMI = Weight (in Kilograms)

Example: 30 kg. = 30 = 20. 83 (Normal)

Cardiovascular Endurance Testing

Cardiovascular endurance testing, also

Among the three most common tests

12-minute run tests: Performed on a

Exercise stress: Testing is also performed

VO2 max testing: Performed on a philphysicalactivityguide.blogspot.com

There are a variety of tests used to measure flexibility including:

Benefits of a Fitness Assessment:

 Assess current fitness levels

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NAME: Jan Erasmus Marie S. Jimenez

Year and Section: BSBA 2B

3-minute Step Test Resting Heart Rate

Pulse rate immediately after the Test

Push - ups No. of Repetitions

Basic Plank _____________ (seconds)

Take the Physical Activity Readiness Questionnaire

If You Answered Yes

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2 The Nature of of Pilates

At the end of this lesson the students will be able to: