Subject: PHYSICAL EDUCATION 101 (P,E101)

Instructor: LEONCIO E. ABUNDIO

Time/Days: 10:30 AM - 11:30 AM

Student: SADDALANI, SHERHA D.

Course/year: BEE- 1A Date Submitted: Nov 23, 2020

MODULE 3

PHYSICAL FITNESS TEST: STANDING LONG JUMP, BENK - KNEE CURL - UPS WARM-UP
PROCEDURE

My best jump is 141

What is your feeling after you do the standing long jumps?

= After my standing long jump i feel good health and fresh mind and my heart pumps faster.

My Number of curl - up is 5

What is your feeling after you do the benk - knee curl - ups?

= Honesty i am first time for doing this of benk - knee curl - up exercise because it is dificult
for doing exercise but after my exercise of benk - knee curl - up i feel healthy and fresh mind
and also gitting balance healthy.

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Think Ahead!

Worksheet 9:

Research the warm-up procedure and do it

Instruction: Answer the given question.

1. Lunges stand with feet hip width apart, engage core, and take a
big step backward. engage glutes as you benk fron knee to covet body so
back knee lightly taps floors while keeping upper body upright. Drive front
heel into floor to return to starting position. Lunge procedure keep your torso
straight and core engaged as you bend your knees, lonering your body
forward the floor.

2. Quad Stretch This simple exercise is great for tixing your muscles,
anytime, anywhere. I stand on you left leg, one knee touching the other.
You can hold a chair or the wall to keep you steady if needed. grab your
righ foot. using your righ hand, and pull it towards your butt hips forward.
Hold the position for 20 to 30 seconds, then repeat, switching from your
left leg to your right.

3. Calf Stretch There are many different exercises for calf stretching. The one
pictured here is called. The standing wall stretch or runners stretch stretching
involves placing the target muscle or muscles into a length and position and
holding for some length of time. The important points for calf stretching effective are: 1.
Keeping the heel in a neutral position, and 2. Keeping the heel pressed down on the

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ground. The better calf stretching firr flay feet getting into Ankle dorsiiflexion keeping a neutral
heel. Evented and neutral.

4. Side bend is a basic standing pose that stretches the spine and obliques
and promotes better posture. This pose also strengthen the legs. If you are looking to
stand taller and look learner your should learn how to do standing side bend the
steps to learn standing: 1. stand fall with feet and legss together and reach both arms straingh
up ovethead as you inhale. 2. Lowet your high arm down the right side of your body and
exhale as you leng then the left arm ovet the head bending body gently to the right. 3. Inhale
to return arms ovethead to center and exhale as you repeat on tge left side.

5. Arm Stretches stretch you right arm out in front of you, keeping it at
shoulder height. Pull your finger up. as if youre pull your finger up. As if your going
to place your palm flat againts a wall with your left hand gently pull back on the
finger of your right hand. Breath here and hold this stretch for at least 3 deep breaths.

You can do this!

Workheet 10: video! ( Standing long jump and benk- knee curl up)

Standing long jump

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Benk - knee curl up