CRT LEARNING MODULE

Course Code PE01

Course Title Physical Fitness and Related Activities

Units 2

Module Title Physical Education: Its value to the

Development and Adjustment of the
Individual

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 1
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 MODULE 1.2
THE EXERCISE PROGRAM
WARM UP CONDITIONING EXERCISE

Learning Objective: After reading this lesson, you should be able to:

 Explain the importance of Basic Workout Outline as their guide,

 Demonstrate the proper procedure of different physical fitness activities.
 Adopt strategies and different exercises as their guide to have a physically fit body.

Exercise is physical activity that is planned, structured and repetitive for the purpose
of conditioning any part of the body used to improve health and maintain fitness. Exercise
involves engaging in physical activity and increasing the heart rate beyond resting levels. It
is an important part of preserving physical and mental health.

BASIC WORKOUT OUTLINE

WARM - UP AEROBIC AND STRENGTH COOL DOWN

TRAINING
A. THE WARM UP

The warm up is the first routine the purpose is to stretch the muscle of the body, thus
avoiding possible muscle injury. It also heats up the body, by giving slight increase in the
heart rate in preparation for the vigorous working phase. Warm ups should be specific to
the type of exercise you are doing, but should be a full body warm up even if you only plan
to work out a few muscle groups. For example, if you are planning to do a leg workout you
should do a warm up with mostly lower body exercises, but also include a few upper
body/full body exercises as well. Dynamic warmups can help build strength, mobility, and
coordination, which can all help improve your workout performance.

BASIC POSITIONS AND POSSIBLE MOVEMENTS

There are fundamental positions and body movements that can be done while
standing, sitting, kneeling and lying down. Familiarize yourself with these basic positions and
movements that will help you in your regular fitness exercises. Warm up exercise usually
consists of the following:

2. NECK STRETCH 3. ARM AND SHOULDERS

Bend your neck alternately to the STRETCH
left, right, front and back. Interlace your fingers, straighten
1. JOG IN PLACE Hold each point for 8 seconds. and lift the arms to produce stretch
Jog slowly in place for 30-60 Note: Do not rotate your neck each in the arms, shoulders and chest.
seconds. movement must be distinct. Hold for 32 seconds. Done set.
Lift your knees
Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 2
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
4. TRICEPS AND SHOULDER
STRETCH
Gently and slowly pull the elbow
behind the head. Hold for 16
seconds-32 seconds and reverse
arms.
5. SIDE STRETCH
Keep your hips facing front and bent
to the left. Hold for 8-16 seconds
and repeat it to the right side.
6. CALF STRETCH
While standing place left foot near
the wall. Keeping the right foot flat
on the floor, move right leg back
until you feel the stretch in the calf
muscle. Hold an easy stretch for 8-
16 seconds. NOTE: Do not bounce.

7. CHEST STRETCH
Place flat palm of right arm against a
wall. Slowly rotate forward until you 8. SHOULDER STRETCH
Extend your left arm in front of your
feel the stretch in your chest. Hold
body. Using left wrist, place the right
for 16-32 seconds then stretch the
wrist underneath and pull inward
other side. 9. FOREARM STRETCH
toward your body, while keeping left Extend your arm. Using left hand,
arm extend. Hold for 8 -16 seconds pull your fingertips back toward your
then stretch the other side. body until you feel the stretch in
your fore arm. Hold the stretch for
10. QUADRICEPS STRETCH 16-32 seconds. Repeat using the
Balance your body, grab your left other arm.
toes with left arm. Pull your heel up
to your buttocks until you feel the
stretch in your thigh.

11. INNER THIGH STRETCH

While seated, pull both feet inward toward the body. Grab
your feet with your hands, while using the elbows to press
downward slightly on the knees. You should feel this
stretch in your inner thighs. Hold for 8-16 seconds.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 3
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 12. CAT (BACK) STRETCH
To stretch the upper back, hands and knees should be on
the floor. Just as cat would do, slowly lift your back up
B.
toward the ceiling and hold in place for 16-32 seconds.

13. SPINAL TWIST

While seated, extend the left leg in front of you. Bend your
riht leg, placing your right foot on the outside of the left
knee. Extend your right arm behind you to support your
body. Place the left arm on the outside of the right leg.
Slightly twist the torso using t your left arm until you feel
the stretch in your side. Hold for 16- 32 seconds. Stretch
the other side.

14. HAMSTRING STRETCH (A)

While seated, extend your left leg in front of you. Bend your
right leg, placing the bottom of your foot on the side of the
left knee. Place your right hand on top of your left hand.
While keeping the lower back straightened, reach toward
your left foot. Hold this for 16-32 seconds.

NOTE: During this stretch, keep the foot of the straight leg
upright with the ankle toes relaxed. Repeat for the right leg.

15. HAMSTRING STRETCH (B)

Lie on your right side. Support the head with your
hand. Bend the left leg and grasp the top of your
foot. Pull toward your hip. Keep for 8-16 seconds.
This motions stretches the front of ankle and the
front of thigh.

DID YOU KNOW???

Everyone can learn to stretch, regardless of age or flexibility. Regular stretching programs can help
lengthen your muscles and restore youthful activity.
Do some stretching exercise to:
o Relax your mind and tune-up your body.
o Preserve range of motion.
o Maintain flexibility.
o Prevent injury during exercise.
o Prepare the muscles for more vigorous activity
o Help develop body awareness.
o Promote circulation.
Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 4
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.
 THE WORK OUT

The main activity in the exercise program is the workout. Suggested activities maybe
one or a combination of the following done twice or three times on alternate days (M-
W-F or T-TH-S) for about 30 minutes to 1hour per session. The work out elevates the
heart rate and achieves aerobic fitness. This phase should follow the principles of
training with the regard to frequency, intensity and time. Reaching the target heart rate
and maintaining intensity of workout in the specified time are important guidelines of
this phase.

C. THE COOL DOWN

The cool down activity is usually made up of walking in a few minutes and slow
stretches that bring the pulse rate gradually back to normal. Stopping the workout
abruptly is not advisable.

The following cool down exercises may be done.

1. Breathing exercise (deeply inhale and exhale)

2. Walking with hand shake or fingers bent and stretch.
3. Slow Stretches: Trunk twist right and left with arms raised sideward.
4. Shoulder shrugs with pressed hands.
5. Arm upward push slowly.
6. Shoulder stretch sideward Right and Left.
7. Finger stretches.
8. Shoulder squeeze-pull.
9. Chest Stretch.
10. Foot Circle and Shake.
11. Lunge (Keep feet flat on the floor)
12. Sitting stretches
13. Lying stretches
14. Repeat breathing exercise (deeply inhale and exhale)

PRINCIPLES OF EXERCISE

A. OVERLOAD - it is refers to the amount of exercise that is needed to improve fitness

levels. Exercise must be observed in accordance to the:

 Intensity – indicates how hard the exercise can be performed.

 Duration – refers to the length of the exercise.
 Frequency – refers to the number of exercise sessions an individual
performs per week at least three to five workouts.
B. PROGRESSION – must be in context of the performer’s tolerance whether to
increase or maintain overload.
C. SPECIFICITY – exercise must be specific in its concern. It could be either for
strength, flexibility, endurance etc. The implications of specificity is that if only a
certain part of the body is exercised, only a part develops.

Physical
Date Developed: Document No. 001-2020
Education 01
August 19, 2021
Module 1: Physical
Date Revised:
Education: Its value Issued by:
to the development Page 5
Developed by:
and Adjustment of CRT
RG E. Mendoza
the Individual.