Republic of the Philippines

City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

*Wear Proper Attire (PE Uniform or any jogging pants and white T-shirt).
*Re-orient in procedures of exercises. (PowerPointPresentation.)
*Don’t forget the documentation of the execution of each exercise.
*Observe Safety and Stay Hydrated!

VIDEO (Warm-up to last exercise)

Day 1

Activity 1:  Basketball Game Workout!

*DO WARM-UP exercises.

(Every exercise should have 2 sets, which means two 10 repetitions = 20 reps.
Per set is equal to 10 times/reps. Then every set 15-second rest.)

1. Dunk = 2 set; 10 reps. Of Squat Jumps

Example: 1st set = 10 times/repetition
Rest 15 seconds/water break (one gulp is enough)
2nd Set= 10 times/repetitions
Total= 20 Squat Jumps
2. Free Throw= 2set; 10 reps. Of Single-Leg Hip Bridges (Each Legs)
3.Two-pointer= 2set; 10 reps. Of Front Lunges (L&R Leg)
4.Three-pointer=2set; 10 reps. Of Side-to-Side Twist (Standing position)
5. Time Out= 2 set; 10 reps. Of Sit-Ups
6. Foul= 2set; 10 reps. Of Superman
7. Technical Foul= 2set; 10 reps. Of 10 Push-Ups

Note: Don’t force your body into vigorous activity. If there's any headache/dizziness, you can
stop.
Always Refer to your instructor for further queries.

PE104: PHYSICAL FITNESS

 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

Performance Rubric (Guideline of the instructor for your scores)

Performance Level
4 2
3 1
5 Very Need Rate
Criteria Satisfact Poor
Excellent Satisfact Improveme
ory
ory nt
Executed
the
routine Executed
Showed almost the Executed
Executed
excellent accuratel routine the routine
Proper the routine
performa y but with with little
Execution incorrectly.
nce some average accuracy.
(10pts.)
(55pts.) errors accuracy. (20pts.)
were (30pts.)
evident.
(45pts.)
Showed Showed
Showed
very high average Failed to
high Showed
interest in interest perform the
interest in little interest
executing in routine
Enthusias executing in executing
the executing enthusiastica
m the the routine
routine. the lly
routine. (10pts.)
(25pts.) routine (5pts.)
(20pts.)
(15pts.)
Submitted
Submitte
Submissio Submitte Submitte two days or
d a day Did not
n of d before d on the more after
after submit at all
learning deadline deadline the
deadline. (0)
activities (20pts) (15pts.) deadline.
(10pts.)
(5pts.)
TOTAL SCORE

PE104: PHYSICAL FITNESS

 Republic of the Philippines
City of Olongapo
GORDON COLLEGE
COLLEGE OF EDUCATION, ARTS AND SCIENCES
Olongapo City Sports Complex, Donor St., East Tapinac, Olongapo City 2200
Telefax No.: (047) 602-7175 loc 322
www.gordoncollege.edu.ph

PE104: PHYSICAL FITNESS