RECOMMENDED TRAINING PROGRAM FOR RESERVE OFFICERS TRAINING

CORPS (ROTC) CADETS WITH LIMITED WORKING SPACE

A research presented to

the College of Arts and Sciences

Department of Human Kinetics

University of the Philippines - Los Baños

Los Baños, Laguna

In partial fulfillment for

the requirements for HK 11- Wellness and Basic

Injury Management Course

ACERO, THERESA ROSE

ALCANSE, ANGELO
BALMES, RIKLORD
BELEN, MARCUS REZTI
BONZA, JHORGE ANNE

2021
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ABSTRACT

Recommended Training Program for Reserve Officers Training Corps

(ROTC) Cadets with Limited Working Space

AUTHORS:
T.R. Acero, A. Alcanse, R. Balmes, M.R. Belen, J.A. Bonza
University of the Philippines - Los Baños

FACULTY-IN-CHARGE:
Aivi R. Buan

With the prominence of the remote learning set-up due to the COVID-19 pandemic,
students have been struggling in managing their working space for both their schoolwork and
physical activities. The ROTC program in UPLB, in particular, requires a substantial amount of
space to accomplish certain tasks, most notably, tasks that involve physical training. The study
aims to remedy this issue by recommending a training program for ROTC Cadets with limited
working space.

To determine the issues regarding the cadets’ working space, an online survey, consisting
of 30 respondents from different degree programs in UPLB, is conducted consisting of questions
involving the availability, capability, and effect on performance of the working space. The
results show that the respondents’ limited working space negatively affects their performance in
ROTC tasks and exercises. These results suggest that a specific training program (focused on
improving the respondents’ cardiovascular endurance, muscular strength, muscular endurance,
and flexibility) that accommodates the limited working space of ROTC cadets will improve their
performance and physical fitness.

Keywords: ROTC Program, limited working space

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TABLE OF CONTENTS

Preliminaries Page

Title Page i
Abstract ii
Table of Contents viii
List of Tables x
List of Figures xi

Chapter
1 PROBLEM AND ITS BACKGROUND 1

Introduction 1
Background of the Study 1
Statement of the Problem 2
Significance of the Study 3
Scope and Limitation of the Study 3

2 REVIEW OF RELATED LITERATURE 4

3 METHODOLOGY 8

Research Design 8
Sampling and Subject of the Study 8
Research Instrument 8
Research Procedures 9
Statistical Treatment of Data 10

4 RESULTS, ANALYSIS AND INTERPRETATION OF DATA 11

5 SUMMARY, CONCLUSIONS AND RECOMMENDATIONS 18

Summary of Findings 18
Conclusions 19
Recommendations 19
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Appendices 22

Letter to the Respondents 23

Questionnaire 24

Bibliography 26
 v

LIST OF TABLES
Table Title Page
1 5-point Likert Scale with Verbal Interpretation 9
2 Statistical Tool Treatment of data 10
3 Age of Respondents and its Frequency 12
4 Frequency of Female and Frequency of Male Respondents 12
14
5 Degree Program of Respondents and its Frequency
16
6 Average of the Survey Indicators in terms of Availability, and
its Mean
7 Average of the Survey Indicators in terms of Capability, and its 17
Mean
8 Average of the Survey Indicators in terms of Effects, and its 17
Mean
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LIST OF FIGURES
Figure Title Page
1 Demographic profile of the respondents in terms of age 11
2 Demographic profile of the respondents in terms of sex 12
3 Demographic profile of the respondents in terms of Degree 13
Program
4a The Interpretation of the Indicators according to the Number 14
of People Answered in terms of Availability
4b The Interpretation of the Indicators according to the Number 15
of People Answered in terms of Capability
4c The Interpretation of the Indicators according to the Number 15
of People Answered in terms of Effects
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Chapter 1
PROBLEM AND ITS BACKGROUND

Introduction

The Reserve Officers' Training Corps (ROTC) is one of three components of the National
Service Training Program that trains tertiary students to become commissioned officers while
earning their academic degrees. According to the NSTP Law of 2001, NSTP is mandatory for all
tertiary students to promote civic consciousness among the youth and develop their physical,
moral, spiritual, intellectual, and social well-being.

Aside from ROTC, the other courses of NSTP are the Civil Welfare Training Service
(CWTS) and Literacy Training Service (LTS) which also aim to inculcate patriotism and
nationalism in the youth and advance their involvement in public and civic affairs. Students may
choose one of the three NSTP courses they want to take.

ROTC provides military education and training for students to mobilize them for national
defense preparedness. Students are trained to be disciplined, to build a better personality, and to
overcome weaknesses. Heavy physical training and hardships are expected in their program
since they are entering military service, not a playground. However, due to the pandemic, cadets
experienced problems in training at home. There are several issues and problems in online setup
and doing training and workout at home, including distractions, limited time, lack of proper
equipment, limited working space, temperature condition at home, and more.

There are many different barriers to physical activity present at home. Due to these
difficulties experienced, students can not exercise regularly or more often. The lack of physical
activity for a long time can cause wide-ranging metabolic and structural changes in the body.
Some of these bodily changes may include a rise in the heartbeat, a decline in physical
endurance, a reduction in blood volume, and partial or complete wastage of bones and muscles.

This study intends to identify the most common difficulty experienced by the ROTC
cadets of the University of the Philippines Los Baños and to create a recommended training
program that can help them based on the data gathered.
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Background of the Study

According to Physiopedia (2021), some of the common barriers to physical activity

include insufficient time, boredom with exercise, unsuitable programs, lack of equipment, and
limited working space.

Lack of physical activity may result in obesity or gaining weight, risk of developing
hypertension, fatigue, pain in the joints, partial or complete wastage of bones and muscles, and
risk of other chronic diseases. Whereas, engaging in any physical activities may improve sleep,
increase the ability to perform everyday activities, improve cognitive ability and reduce the risk
of dementia and improve bone and musculoskeletal health.

Due to the pandemic, students can only perform exercises and workouts inside their
homes. However, limited space at home is not a big problem because there are lots of possible
training exercises applicable for small spaces.

Like what Charles Bukowski stated in his 1992 poem “air and light and time and space,”
space has nothing to do with it and doesn't create anything except maybe a longer life to find new
excuses for. Individuals may exercise in small limited spaces. Some of the various exercises that
are applicable to small spaces are squats, lunges, knee push-ups, wall push-ups, regular push-ups,
and planks.

Statement of the Problem

This study intends to build a specific training program for ROTC Cadets with working
space problems. Specifically, the study aims:
1. To identify the demographic profile of the respondents in terms of:
1.1. age;
1.2. sex; and,
1.3. degree program.
2. To determine the significance of ROTC Cadets’ workspace in terms of its:
2.1. availability;
2.2. capability; and,
2.3. effects on their performance during ROTC Classes.
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3. To recommend a training program that will settle the problem of ROTC Cadets with
limited working space.

Significance of the Study

Research and Academic Institutions – The data obtained in this study about the
working space of ROTC Cadets could contribute to Research and Academic Institutions by
providing additional information on general knowledge about the said topics.
ROTC Cadets – ROTC Cadets may benefit from the data obtained and the training
program that the researchers recommend in this study since it can optimize their physical
activities to fit their working space.
ROTC Instructors – The study provides information and recommends a training
program concerned with ROTC Cadets' problems regarding their workspace. These data can
benefit ROTC Instructors in revising programs to resolve the said problems of their cadets.
NSTP Facilitators – The recommended training program of this study could benefit
NSTP facilitators in considering feasible programs for students undergoing NSTP in this remote
learning setup.
Future Researchers – Future researchers may use this study as a guide or reference in
finding information about training programs for people with limited working space or data about
ROTC Cadets and their physical activities.

Scope and Limitations

This research focuses on building a modified training program based on ROTC Cadets'
working space problem and does not encompass other issues encountered by the cadets.
Moreover, the respondents of this study are limited to ROTC Students in the University of the
Philippines Los Baños. The researchers gathered data through an online survey that does not
involve any physical interactions to consider the safety of the researchers and respondents.
Furthermore, the researchers made the training program according to the data gathered through
the survey and the review of related literature only. The researchers conducted this study in the
academic year 2021-2022.
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CHAPTER 2
REVIEW OF RELATED LITERATURE

Related Literature

The literature that will be used for the study will focus on the working space of students
during the remote learning setup and the different training exercises/regiments that will be
undergone by students taking the ROTC course. The subtopics to be included in the RRL are: an
overview of the ROTC course, ROTC exercises (Physical Training exercises - warm-up, army
dozen), suitable training space for home exercises, and alternative exercises for each health-
related component of physical fitness.

2.1. Reserve Officers’ Training Corps

The Reserve Officers’ Training Corps, or more commonly known as ROTC, is a

component of the National Service Training Program. The course aims to train students in
different areas of military sciences, equipping them with various skills that would prepare them
to be commissioned officers. This course is offered in various universities all around the world,
mainly facilitated by branches of the military in countries such as the USA (Moody, 2020).

2.2. ROTC in the Philippines

ROTC in the Philippines started due to the Spanish colonial rule’s need for native army
officers. The first official ROTC program started in 1912 and was spearheaded by the U.P. Corps
of Cadets. The Department of Military Science and Tactics, also known as the DMST, is the
department that is in charge of facilitating the program in more current times; it was established
back in 1922 (U.P. Corps of Cadets, 2020).

ROTC was made mandatory in 1935 by President Manuel Quezon, through the
Commonwealth Act No. 1 or the National Defense Act of 1935. It was made mandatory to
strengthen the reserved armed forces of the nation during its time, but it failed to meet the
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predicted number of added personnel. A large part of the armed forces was then demobilized, the
majority of them coming from the ROTC program, with the war (WWII) coming to an end.

ROTC was again established as a mandatory program by President Ferdinand Marcos in

1967 through Executive Order No. 59; but is now composed of three components (of national
service) which includes: Military, Law Enforcement, and Civic Welfare. In line with this, the
National Service Training Program Act (Republic Act 9163) was later established with three
components employed: Civic Welfare, Literacy Training, and Military Service. ROTC would
then become an optional program in part to this act (Raposas, 2017). President Rodrigo Duterte
has pushed the idea of reinstating mandatory ROTC to the secondary education sector with hopes
of instilling "perseverance, discipline, excellence, leadership, loyalty, and patriotism" to the
youth. The bill has not yet passed and is yet to be legislated (Gita-Carlos, 2019).

2.3. ROTC Exercises and Workouts

ROTC exercises and workouts involve the improvement of health-related components of

physical fitness, such as cardiovascular endurance, muscular strength, muscular endurance, and
flexibility (Brown, 2016). Physical training involves the use of warm-up exercises and the army
dozens’ exercises. Warm-up exercises include the Stork walk, Bobber, and Backfield crouch.
The army dozens’ exercises consist of: High Jumper, Bend and Reach, Squat Bender, 4-count
Push-up, Side Bender, Turn and Bounce, Squat Thrust, 8-count Push-up, Trunk Twister, Bottoms
Up. Mountain Climber, Jumping Jacks (Philippine Guardians Brotherhood, n.d.). These exercises
are done in an open space along with other cadets or officers, forming rows and columns.

2.4. Suitable Training Space for Physical Activity

The measurement for a suitable training space for physical activities and exercises is 6
feet by 6 feet (approximately 1.8 m by 1.8 m). The space measurement can vary depending on
the person’s height and wingspan; the optimal space measurement will be higher if the person is
taller. The training space should have low foot traffic and limited obstructions; it can also have
 6

other utilities that may contribute to the training, e.g. a staircase can be used for calisthenics
(Frey, 2021).

2.5. Alternative Exercises

Exercises that can be done within a small enclosed space or at home involve a variety of
techniques and routines; some exercises use training equipment that are easily accessible (such
as the jumping rope and kettlebell), while some rely on body-weight to strengthen certain
components of physical fitness (Southerland. 2017). The alternative exercises are done with the
intent of improving the cardiovascular endurance, muscular strength, muscular endurance, and
flexibility of a person.
For cardiovascular endurance, exercises that improve this health component include
shadow boxing, jumping rope, and stair climbing. Shadow boxing is an exercise that mimics the
movement of a boxer; it focuses on having proper footwork, hip rotation, and punching
mechanics. Shadow boxing is usually done in 3-minute rounds with a minute of rest in between
reps. Jumping rope is an exercise that requires training equipment (jump rope) but it can be done
in very small spaces. It is done in 3 to 5 minute rounds with repetitions varying between people.
Stair climbing is a good alternative for a cardiovascular endurance exercise to be done at home
with no training equipment to be used. The exercise can be measured either through timing the
rounds or through repetitions up and down the stairs. These exercises improve cardiovascular
endurance and they can be done while at home or in limited training spaces (Jordan, 2019).
For muscular strength and endurance, body-weight workouts are one of the most
effective alternatives to weight lifting. Exercises that can be easily done at home that focus on
this health component include push-ups, dips, sit-ups, planks, and squats. Push-ups and dips
mainly focus on the chest and tricep area of the person; these exercises are usually done in reps
of 5 to 15 in varying set counts (3 to 5 sets are most common). Sit-ups and Planks focus more on
the core and the stomach area with some plank variations affecting the triceps and biceps. Sit-ups
are done in reps and sets, similar to push-ups and dips, while Planks are timed exercises with
incremental progression (Curley, 2020; Quinn, 2021).
For flexibility, exercises that improve and build this component up include a wide variety
of stretches. Stretchings focuses on different joints and muscle groups in our body; some of these
 7

stretches include: Standing Hamstring stretch (neck, back glutes, hamstring, calves), Piriformis
stretch (hips, back, glutes), Lunge with Spinal twist (hips, quads, back), Frog stretch (hips, groin,
hamstrings), Butterfly stretch (hips, glutes, back, thighs), and the Side Bend stretch (groin, hips,
inner thigh, obliques). There are more forms and types of stretches that focus on different muscle
groups. Stretching aids in minimizing the risk of injury of doing cardiovascular endurance,
muscle strength, and muscle endurance exercises; it is an integral health component that aids in
the improvement of other components (Winderl, 2018).
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CHAPTER 3
METHODOLOGY
This chapter aims to describe and justify the methods employed in the study. This part
includes the research design, subject and setting of the study, sampling techniques, research
instrument, research procedures, and the statistical treatment of data.

Research Design

In this study, the researchers employed a descriptive research design under quantitative to
know and determine the differences in the workspace of ROTC Cadets of the University of the
Philippines Los Banos, as a basis for the researchers in creating a modified training program,
with a population sample of 30 Cadets and who is currently participating in training days of the
course.

Sampling and Subject of the Study

The researchers utilized the method of the Purposive Sampling Technique. According to
Academia (2016), this sampling technique, also called Judgment, Selective, or Subjective
Sampling, is a careful choice due to the qualities of the participants. This method is appropriate if
only a limited number of primary data sources can contribute to the study. Simply put, this non-
probability sample was selected based on the characteristics of a population and the objective of
the study.

The subject of the study is students taking up National Service Training Program (NSTP)
under Reserve Officers Training Corps. The subject of the study was approached online, and
answered a self-administered survey questionnaire to gather data.

Research Instrument

The data gathered for this research was obtained through the use of the research instrument,
namely:
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Survey Questionnaires - The researchers used this research instrument to collect

answers and responses from the target respondents. It is a research method used for collecting
data from a pre-defined group of respondents to gain information and insights on various topics
of interest.

Scale Range Verbal Interpretation

5 4.21-5.00 Strongly Agree

4 3.41-4.20 Agree

3 2.61-3.40 Neutral

2 1.81-2.60 Disagree

1 1.00-1.80 Strongly Disagree

Table 1. 5-point Likert Scale with Verbal Interpretation

Research Procedure

The data gathered for this research was obtained through the use of an online survey
prepared by the researcher. The researchers use this data collection method to collect answers
and responses, where a set of survey questions is sent out to respondents, and the members of
this sample can respond to the questions over the internet.

Due to the safety guidelines protocols, face-to-face interactions are limited, and to follow
the guidelines and ensure everyone's safety, the researchers conducted an online survey to the
group chats of ROTC cadets in Facebook that are part of our sample. It is also the most cost-
effective and can reach the maximum number of people compared to the other mediums. After
completing all the target number of respondents, all of the collected answers are subject to
analysis.

Data collection forms a significant part of the research process, and data analysis is a
process where gathered information is summarized to yield answers to the research questions. To
analyze all the collected responses from our sample group, the researchers used inferential
statistics to analyze and focus on finding interpretations, generalizations, and conclusions of the
research study.
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Statistical Tool Treatment of Data

The following statistical treatments were applied to the relevant data that will be

collected for the study.

VARIABLES STATISTICAL TOOL

1. Demographic profile of the

respondents in terms of:
1.1. Age; Frequency (f)
1.2. Sex; and,
1.3 Degree Program.

2. The significance of ROTC Cadets’

workspace in terms of its: Average;
2.1 availability; Mean; and,
2.2 capability; and, Percentage
2.3 effects on their performance during
ROTC Classes.
Table 2. Statistical Tool Treatment of data
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CHAPTER 4
RESULTS, ANALYSIS, AND INTERPRETATION OF DATA

This chapter presents the general observation, analysis, and interpretation of data
gathered that were compiled and studied in order to determine the overall outcome of the
research conducted.

1. Demographic profile of the respondents

Demographic analysis collects and examines broad characteristics about groups of

people and populations. It is significant to understand particular background attributes of
a respondent, which can be their age, sex, occupation, etc. Furthermore, it helps the
researchers formulate a training program to reach suitable clients (Hayes, 2021). In
surveying ROTC Cadets, the researchers encountered four different ages and 17 different
degree programs.

1.1. Age of Respondents

Table 3 and Figure 1 shows the different ages of respondents and their
corresponding frequency. Findings revealed that most of the respondents are aged
19 since it has the highest frequency among three other age groups.

Figure 1. Demographic profile of the respondents in terms of age

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Age No. of Respondents/f

18 9

19 11

20 9

21 1

TOTAL 30
Table 3. Age of Respondents and its Frequency

1.2. Sex of Respondents

Table 4 and Figure 2 presents the frequency of females and the frequency
of male respondents. The findings showed that among the two, most of the
respondents are female since it has a higher frequency among the other sex.

Figure 2.

Sex No. of Respondents/f

Female 17

Male 13

TOTAL 30
Table 4. Frequency of Female and Frequency of Male Respondents
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1.3. Degree Program of Respondents

Table 5 And Figure 3 displays the different degree programs of the

respondents and their corresponding frequency. Findings indicate that most of the
respondents are students of Bachelor of Science in Computer Science since it has
the highest frequency among 16 other degree programs.

Figure 3. Demographic profile of the respondents in terms of their Degree Program

Degree Program No. of Respondents/f

BS Computer Science 8

BS Food Science and Technology 3

BS Agriculture and Applied Economics 2

BS Industrial Engineering 2

BS Biology 2

BA Communication Arts 2

BS Math and Science Teaching 1

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BS Civil Engineering 1

BS Forestry 1

BS Agricultural and Biosystems Engineering 1

BS Economics 1

BA Sociology 1

BS Math 1

BS Electrical Engineering 1

Doctor of Veterinary Medicine 1

BA Philosophy 1

BS Agribusiness Management and Entrepreneurship 1

TOTAL 30
Table 5. Degree Program of Respondents and its Frequency

2. The Significance of ROTC Cadets’ Workspace

The figures below display the evaluation of the respondents to the indicators and its
verbal interpretation. The indicators were grouped in terms of factors that can describe ROTC
Cadets’ working space and its effects on their performance. Findings revealed that among the
sixteen indicators, the indicator with the highest number of “Strongly Agree” answers is
indicator A. About 67% of the respondents strongly agree with the statement.

A. Availability
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B. Capability

C. Effects

Figure 4a, 4b, and 4c. The Interpretation of the Indicators According to the Number of
People that Answered

2.1. Availability of Workspace

Table 6 illustrates the survey indicators in terms of availability, their
corresponding average, interpretation, and their mean. The findings exhibited that the
indicator which has the highest average is indicator A with an average of 4.63, while the
mean of the availability indicators is 3.8. With this information, it can be deduced that the
respondents have little to no available working space.
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Table 6. Average of the Survey Indicators in terms of Availability, and its Mean

Indicators - Availability Average Interpretation

A. My working space plays a significant role in my ROTC Classes 4.63 Strongly Agree

B. I do not have my own working space, and I share a room with 3.2 Neutral
someone every time I attend my ROTC Classes.

C. I do not have enough space to accommodate the things needed 3.43 Agree
(e.g., meter stick) for my ROTC Classes.

D. I have hazards in my working space that can cause injuries while 3.37 Neutral
performing physical activities.

E. There are furniture and ornaments in my working space that can 4.37 Agree
interfere with my physical movement.

MEAN 3.8 Agree

Legend:1.00-1.80 (Strongly Disagree), 1.81-2.60 (Disagree), 2.61-3.40 (Neutral), 3.41-4.20 (Agree), 4.21-5.00 (Strongly Agree)

2.2. Capability of Workspace

Table 7 presents the survey indicators in terms of capability, its corresponding
average, interpretation, and its mean. The findings revealed that the indicator which has
the highest average is indicator F with an average of 4.00, while the mean of the
capability indicators is 3.46. With this information, it can be deduced that the respondents
do not have the capability to execute physical activities in their working space.

Table 7. Average of the Survey Indicators in terms of Capability, and its Mean

Indicators - Capability Average Interpretation

F. I cannot perform or execute well the command given to us due to the lack of 4 Agree
space available within my area.

G. I harm myself sometimes due to performing tasks within the space available. 2.37 Disagree

H. I cannot perform a specific exercise like the army high-jumper continuously 3.7 Agree
due to limited working space.

I. The working space available in my area is not applicable for people to 3.73 Agree
perform tasks and is prone to distractions.

J. The working space I have is not enough to perform the warm-up exercises 3.33 Neutral
(stork walk, bobber, back field crouch).
 17

K. The working space can be made feasible if adjustments are made to the area 3.63 Agree
(such as moving furniture or appliances).

MEAN 3.46 Agree

Legend:1.00-1.80 (Strongly Disagree), 1.81-2.60 (Disagree), 2.61-3.40 (Neutral), 3.41-4.20 (Agree), 4.21-5.00 (Strongly Agree)

2. 3. Effects of Workspace
Table 8 presents the survey indicators in terms of effects, its corresponding
average, interpretation, and its mean. The findings revealed that the indicator which has
the highest average is indicator N with an average of 3.93, while the mean of the effect
indicators is 3.61. With this information, it can be deduced that limited working space
affects the performance of ROTC Cadets.

Table 8. Average of the Survey Indicators in terms of Effects, and its Mean

Indicators - Effects Average Interpretation

L. The working space is used by other members of the family. 3.7 Agree

M. The working space is too crowded. 3.9 Agree

N. I cannot achieve the full amount of physical activity desired. 3.93 Agree

O. Due to limited space, I can’t exercise or do workouts regularly. 3.5 Agree

P. Since I can’t regularly exercise due to limited space, I gain 3 Neutral

weight.

MEAN 3.61 Agree

Legend:1.00-1.80 (Strongly Disagree), 1.81-2.60 (Disagree), 2.61-3.40 (Neutral), 3.41-4.20 (Agree), 4.21-5.00 (Strongly Agree)

CHAPTER 5
SUMMARY, CONCLUSIONS, AND RECOMMENDATIONS
 18

This chapter includes the summary of the results of the study, conclusions made by the
researcher based on the factual findings, and the recommendations formulated by the researcher
based on conclusions made on what specific training program would be suitable for the problem.

Summary of Findings
This study was conducted for the purpose of determining the differences and the
workspace of ROTC Cadets of the University of the Philippines Los Banos, as a basis for the
researchers in creating a modified training program. The descriptive method of research was
utilized and the normative survey technique was used for gathering data. The questionnaire
served as the instrument for collecting data. All ROTC cadets can be part of the survey and the
study was limited to 30 respondents. The inquiry was conducted from December 07 to December
10, 2021.

The salient findings of the study are as follows:

1. What is the demographic profile of the respondents in terms of:
1.1 Age
Based on the data gathered, most of the respondents are aged 19 since it has the highest
frequency among three other age groups, which is 11.
1.2 Sex
The findings revealed that among the two, most of the respondents are female since it has
a higher frequency than the male which is 17.
1.3 Degree Program
Based on the data gathered, it was indicated that most of the respondents are students of
Bachelor of Science in Computer Science since it has the highest frequency among 16 other
degree programs which is 8.

2. What is the significance of ROTC Cadets’ workspace in terms of its:

2.1 Availability
The results revealed that the respondents agreed that they have little to no available
working space in their homes, exhibited by the composite mean of 3.8, having indicator A as the
highest rank among the listed indicators.
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2.2 Capability
The results revealed that the respondents agreed that they do not have the capability to
execute physical activities in their working space, exhibited by the composite mean of 3.46,
having indicator I as the highest rank among the listed indicators.
2.3 Effects on their performance during ROTC Classes
The results revealed that the respondents agreed that limited working space drastically
affects their performance during physical training, exhibited by the composite mean of 3.61,
having indicator N as the highest rank among the listed indicators.

Conclusions
After a thorough analysis of the results of the study, the researcher concludes that:
As to the demographic profile of the respondents, most of the ROTC Cadets were female,
aged 18- 21 years old, and are mostly from the Bachelor of Science in Computer Science.
The results showed that the majority of ROTC Cadets agreed that they have little to no
adequate working space in their houses. And this impacts their capacity to execute physical tasks
given the amount of space they have, impacting their performance during physical training of
their ROTC Classes.

Recommendations

Since the results of the survey show that the majority of ROTC Cadets agreed that they
have little to no adequate working space in their houses, researchers recommend a training
program that is applicable for limited working spaces.

For Cardiovascular Endurance:

1. Shadow Boxing routine with 5 total 3-minute rounds with a single minute of rest in
between. A simple shadow boxing program starts with throwing and it includes learning
to correctly throw jabs, crosses, hooks, and uppercuts while moving properly. To provide
a good boost to your cardiovascular system and to be more effective, try shadow boxing 3
to 5 days a week for at least 15 minutes.
 20

2. At least 3 sets of 3-minute rounds of jumping rope with a single minute of rest in
between. It requires more space than shadowboxing, but it doesn’t require a significant
amount. It is a great cardiovascular exercise and it also improves foot speed and
coordination. To provide a good boost to your cardiovascular system and to be more
effective, try jumping rope 3 to 5 days a week for at least 9 minutes.
3. Stair climbing routine with 2 total 3-minute rounds with a single minute of rest in
between. It is the best cardiovascular exercise for limited spaces. Additionally, it can
strengthen muscles and joints. To provide a good boost to your cardiovascular system and
to be more effective, try stair climbing 3 to 5 days a week for at least 6 minutes.

For Muscular Endurance:

1. Sit-ups routine with 3 to 5 sets of 20 to 25 repetitions. Sit-ups don’t require any special
equipment and a significant amount of space. It helps to tone waist muscles, improve
posture, and boost overall health. To be more effective, try sit-ups for at least 2 days a
week for at least 3 sets of 20 to 25 repetitions.
2. Push-ups routine with 3 to 5 sets of 15 to 20 repetitions. Like sit-ups, push-ups don’t
require any special equipment and a significant amount of space. It can strengthen your
whole body, improve posture, knockout power, and athleticism. To be more effective, try
push-ups for at least 2 days a week for at least 3 sets of 15 to 20 repetitions.
3. Bodyweight squats routine with 3 to 5 sets of 25 repetitions. It also does not require
any special equipment and a significant amount of space. It can help to build muscle,
improve flexibility, mobility, and balance, strengthen lungs and heart, and maintain
strong bones and joints. To be more effective, try bodyweight squats for at least 2 days a
week for at least 3 sets of 25 repetitions.

For Flexibility:

1. Standing side stretch routine with 3 total 8 counts for both left and right sides. It is
good for limited working spaces and it can increase flexibility. To be more effective, try
standing side stretch for at least 3 days a week for a total of at least 24 counts.
2. Lunge with spinal twist routine for 2-minute rounds for both left and right sides. It
will help you to stretch your hip flexors, quads, and back. To be more effective, try lunge
 21

with a spinal twist for at least 3 days a week for at least 2-minute rounds for both left and
right sides.
3. Frog stretch and butterfly stretch for at least 3 minutes. It will help you to stretch
your arms, hips, glutes, back, and thighs. To be more effective, try frog and butterfly
stretches for at least 3 days a week for at least 3 minutes.
 22

APPENDICES
 23

LETTER TO THE RESPONDENTS

Dear Cadet,
Greetings of Peace!
The undersigned are presently conducting a study entitled "RECOMMENDED
TRAINING PROGRAM FOR RESERVE OFFICERS TRAINING CORPS (ROTC) CADETS
WITH LIMITED WORKING SPACE" under the Human Kinetics course of this semester. It is
sincerely anticipated that the result of the study will be very useful to the researchers and school.
As part of the data gathering procedure, we consider you as one of our respondents. We
therefore respectfully request your support by personally accomplishing the questionnaire. Please
feel free to give your best judgment by answering those questions on the attached sheet. Your
honest and sincere assessment in every statement will contribute significantly to the success of
this study.
Your response will be kept confidential and for evaluation purposes only. Your kind
participation in this study is highly appreciated.

Thank you.

Sincerely yours,
Student Researchers

QUESTIONNAIRE
 24

Thank you for taking this survey questionnaire! We are students of HK 11- Wellness and
Basic Injury Management Course at University of the Philippines - Los Baños and conducting a
research study entitled “RECOMMENDED TRAINING PROGRAM FOR RESERVE
OFFICERS TRAINING CORPS (ROTC) CADETS WITH LIMITED WORKING
SPACE.”
We would like to seek help by trying to answer the survey questionnaire below. Rest
Assured that all your responses will be kept confidential and for educational purposes only.

DIRECTION. Please fill in the necessary information on the blank by putting a check (/)
on the appropriate box below.

PART I. DEMOGRAPHIC PROFILE OF THE RESPONDENTS

Name:_______________________________________________ (optional)
Sex: ____ Male ____Female Age:______
Degree Program:_______________________________________________________

PART II. INDICATORS

Place a check (✔) mark on your preferred answer on the given statements about the difficulties
and scenarios ROTC cadets of the University of the Philippines Los Baños are experiencing. The
results of this survey will help the researchers to create a recommended training program based
on the data gathered. Use the following options below.
5 – Strongly Agree 4 – Agree 3 - Neutral 2 – Disagree 1 - Strongly Disagree

STATEMENTS 1 2 3 4 5

My working space plays a significant role in my ROTC Classes.

I do not have my own working space, and I share a room with someone
every time I attend my ROTC Classes.

I do not have enough space to accommodate the things needed (e.g., meter
stick) for my ROTC Classes.

I have hazards in my working space that can cause injuries while performing
physical activities.

There are furniture and ornaments in my working space that can interfere
with my physical movement.

I cannot perform or execute well the command given to us due to the lack of
 25

space available within my area.

I harm myself sometimes due to performing tasks within the space available
in my area.

I cannot perform a specific exercise like the army high-jumper continuously

due to limited working space.

The working space available in my area is not applicable for people to

perform tasks and is prone to distractions.

The working space I have is not enough to perform the warm-up exercises
(stork walk, bobber, back field crouch).

The working space can be made feasible if adjustments are made to the area
(such as moving furniture or appliances).

The working space is used by other members of the family.

The working space is too crowded

I cannot achieve the full amount of physical activity desired.

Due to limited space, I can’t exercise or do workouts regularly.

Since I can’t regularly exercise due to limited space, I gain weight.

 26

BIBLIOGRAPHY

BIBLIOGRAPHY
 27

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Quinn, E. (2021). How to Do a Plank. Verywell Fit. Retrieved from

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The U.P. Corps of Cadets. (2020). University of the Philippines Reserve Officers' Training
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