Module 1 in PE 2

Republic of the Philippines
Cebu Normal University

Osmeña Blvd., Cebu City, 6000, Philippines
College of Arts and Sciences

Telephone No.: (+63 32) 254 6814 loc. 140
Email: cnucas@cnu.edu.ph
Website: www.cnu.edu.ph
Module in Physical Education 2

Exercise Program Based
By: CNU Faculty of Kinesthetics Department
Activity # 1 PAR-Q
Physical Activity Readiness Questionnaire (PAR-Q) and You

Retrieved from https://geriatrictoolkit.missouri.edu/his/Par-Q.pdf
Instructions: Common sense is your best guide when you answer these questions. Please read the
questions carefully and answer each one honestly:
YES NO
YES NO 1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?
YES NO 2. Do you feel pain in your chest when you do physical activity?
YES NO 3. In the past month, have you had chest pain when you were not doing physical activity?
YES NO 4. Do you lose your balance because of dizziness or do you ever lose consciousness?
YES NO 5. Do you have a bone or joint problem that could be made worse by a change in your
physical activity?
YES NO 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure
or heart condition?
YES NO 7. Do you know of any other reason why you should not do physical activity?
Name: Sean Andrex G. Martinez Signature: Date: 02/14/22

Parent: Annabelle G. Martinez Signature: Date: 02/14/22

Telephone No.: (+63 32) 254 6814 loc. 140
Activity # 2 BMI
Direction: Compute your BMI and know your body classification. (save a copy of the activity to a separate
sheet and compile for your portfolio)
BMI Formula = WEIGHT [in Kilograms] Example: Weight 30 kg = 30kg =20.83
HEIGHT [in Meters]2 Height (1.2 m)2 1.44
BMI = 20.83 is under Normal body classification
Body Classification is determined based on BMI result.
BELOW 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30.0 – ABOVE Obese
Compute your BMI to get your body classification based on the scale above.
Weight: 64 kg = 64 kg = My BMI = 22.9

Height: (1.67m)2 2.7889
Note: Provide pictures as evidence of your activity and include the date you accomplished the task.
Attach here:
Date Accomplished:
Feb 14, 2022

Telephone No.: (+63 32) 254 6814 loc. 140
After getting your resting heart rate record it on the space provided.
80
My RHR =
Here is how to calculate your target heart rate (THR) range…
1) First of all, you need the following data:
a. Maximum Heart Rate (MHR) - (220 – your age = MHR) My MHR = 201
For example, if you are 17 years old, your MHR is 203 beats per minute or 220 – 17 = 203.
2) Enter the above data in the following two formulas and solve them. The formulas represent the lower (60%)
and upper (85%) limits of your target heart rate range.
(60%)— 201 - 80 = 121 x .6 = 72.6 + 80 = 152.6
MHR RHR RHR LOWER LIMIT
(85%)— 201 - 80 = 121 x .85 = 102.85 + 80 = 182.85
MHR RHR RHR UPPER LIMIT
3) Enter your target heart rate:
My target heart rate is: 152.6 to 182.85
the lower limit ` upper limit


Telephone No.: (+63 32) 254 6814 loc. 140
Activity # 3 Warm-up and Cool-down Exercises
Direction: Perform the following exercises and capture your activity through pictures. (Save a copy of the
activity to a separate sheet and compile for your portfolio)
Warm-up Exercises
❖ Head Bend
❖ Shoulder Stretch
❖ Arm Circles
❖ Side Bends (right arm and left arm alternately)
❖ Hip Rotation
❖ Knee Rotation
❖ Squats
❖ Leg Swing (right leg and left leg alternately)
❖ Lunges
❖ Dead bug Series
❖ Bird Dog Series
❖ Plank
❖ Butt kicks
❖ High knees
❖ Jumping Jacks

Telephone No.: (+63 32) 254 6814 loc. 140
Cool-down Exercises
Note: You can use any of the different videos for cool-down or you can combine some of their exercises.
Try to create your own sets of warm-up and cool down exercises based on the following examples to be used
in your exercise program.
Warm up exercises:
Cool down exercises:
• Neck Tilts • Shoulder Stretch

• Jumping Jacks • Child Pose
• Arm Circle • Abs Stretch
• Side Arm Raise • Heel Press
• Leg Swing • Side Reach
• Squats • Head turn
• Hip Circle • Knee-Bending
• Side Lunges • Leg Swing
• Side to side hop • Neck Tilts
• Jog in Place • Hip Circle
• Knee-Bending • Arm Circle
Note: Provide pictures as evidence of your activity and include the date you accomplished the task.
Attach here:
Date Accomplished:
Feb 15, 2022


Telephone No.: (+63 32) 254 6814 loc. 140
Activity #4
Direction: You need to select at least two specific body goal that will serve as one of your tasks for the entire
semester. Capture your body goal through pictures with the current measurement. Set your target body goal
together with your Professor. Research and select at least 3-5 best exercises that would target your body goal with
the help of exercise equipment. Follow the format below. (save a copy of the activity to a separate sheet and
compile for your portfolio)
Name: Sean Andrex G. Martinez Course & year: BA-LIT / 1st Year
PE Schedule: TTH (8:30 – 9:30 Professor: Katherine Pacquiao
MY FITNESS PLAN
BODY GOALS:
1. Reduce Waistline
2. Reduce Weight
Provide pictures of your body goal with measurement. Attach

here:
Waist: 82.55 cm
Weight: 64 kg
Tuesday Thursday Saturday Remarks

Jumping Jacks Jumping Jacks Jumping Jacks
Reps: 1 minute Reps: 1 minute Reps: 1 minute
Set: 1 Set: 1 Set: 1
Knee Push - ups Plank Squats
Reps: 10 Reps: 1 minute Reps: 20
Set: 1 Set: 1 Set: 1 1st week of exercise was
Triceps Dips Russian Twist Backward Lunges
Reps: 15 Reps: 20 Reps: 20 exhausting, but worth it. I
Set: 1 Set: 1 Set: 1 had fun with the exercise I
Floor triceps dips Heel Touch Lunges
Reps: 15 Reps: 20 Reps: 20 chose. It wasn’t that hard
Set: 1 Set: 1 Set: 1 but also wasn’t easy to
Wide arm push – ups Crossover Crunches Knee Push – ups
Reps: 10 Reps: 20 Reps: 10 execute. All in all, it was
Set: 1 Set: 1 Set: 1 fun.
Side Plank Crunches Wide arm push-ups
Reps: 1 minute Reps: 20 Reps: 10
Butt Kicks Abs Stretch Crunches
Reps: 2 minutes Reps: 1 minute Reps: 20
Squats Butt Kicks Russian Twist
Reps: 20 Reps: 20 Reps: 20

Telephone No.: (+63 32) 254 6814 loc. 140
Activity #5 Answer the following questions. (save a copy of the activity to a separate sheet and
compile for your portfolio)
Reflection:
1. How does your body reacts to the different warm-up and

cool-down exercises? Elaborate your positive and negative
experiences while doing the exercises?
While doing the warm-up exercises my body felt loose and
energized. It’s like something heavy has lifted off my back. The
warm-up caused mild sweating, and my heart rate and
breathing increased. As for the cooldown exercises, after doing
so, it gradually brought my heart rate and blood pressure to its
normal level.
While doing the exercises, I had a hard time executing
some of them, and in doing so, I had no idea what I was doing.
But as time went by, I got the hang of them as I practiced every
day. I also had fun doing the exercises and discovered the value
of having a daily routine.
They say it takes 21 days to make something a habit and if
you can dedicate all your will power to making it that long, you
won’t even think about it the next time. There were many times
when I didn’t feel like getting into it, but I knew that in the end
it would all be worth it.

Telephone No.: (+63 32) 254 6814 loc. 140
You are to give your assessment on this module as our basis for improvement and future revision. Fill in the
words or box with any color which corresponds to your satisfaction level. And write a short explanation of
your assessment.
1. How satisfied are you in the sequence of information provided in this module?
Very Satisfied Neutral Unsatisfied Very

Unsatisfied Unsatisfied
2. How about the activities, is it within your ability to understand?
Very Satisfied Neutral Unsatisfied Very

Unsatisfied Unsatisfied
Write your additional comments here.
The material is interesting and clearly structured. It is taught well, exercise classes really good.
The balance between lectures, exercises and support material is about right
Student’s Reflection about the Module

Reflection:
Well-presented handouts provided at beginning of course make lectures easy to understand and make
it possible to read ahead. Also, can understand the lecture rather than frantically taking notes like in
some other modules. Fully understand it and it has helped me with my exercises. It helped me
understand myself and how my body works. All in all, the module is a 10/10.

Telephone No.: (+63 32) 254 6814 loc. 140
Evidence:

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Republic of the Philippines

Cebu Normal University

College of Arts and Sciences

Module in Physical Education 2

Physical Activity Readiness Questionnaire (PAR-Q) and You

Name: Sean Andrex G. Martinez Signature: Date: 02/14/22

College of Arts and Sciences

BMI Formula = WEIGHT [in Kilograms] Example: Weight 30 kg = 30kg =20.83

HEIGHT [in Meters]2 Height (1.2 m)2 1.44

BMI = 20.83 is under Normal body classification

Body Classification is determined based on BMI result.

BELOW 18.5 Underweight

18.5 – 24.9 Normal

30.0 – ABOVE Obese

Weight: 64 kg = 64 kg = My BMI = 22.9

College of Arts and Sciences

Here is how to calculate your target heart rate (THR) range…

1) First of all, you need the following data:

(60%)— 201 - 80 = 121 x .6 = 72.6 + 80 = 152.6

MHR RHR RHR LOWER LIMIT

(85%)— 201 - 80 = 121 x .85 = 102.85 + 80 = 182.85

MHR RHR RHR UPPER LIMIT

3) Enter your target heart rate:

My target heart rate is: 152.6 to 182.85

the lower limit ` upper limit

College of Arts and Sciences

Activity # 3 Warm-up and Cool-down Exercises

❖ Side Bends (right arm and left arm alternately)

❖ Leg Swing (right leg and left leg alternately)

❖ Dead bug Series

❖ Bird Dog Series

College of Arts and Sciences

• Neck Tilts • Shoulder Stretch

Feb 15, 2022

College of Arts and Sciences

PE Schedule: TTH (8:30 – 9:30 Professor: Katherine Pacquiao

Provide pictures of your body goal with measurement. Attach

Tuesday Thursday Saturday Remarks

College of Arts and Sciences

1. How does your body reacts to the different warm-up and

College of Arts and Sciences

Very Satisfied Neutral Unsatisfied Very

2. How about the activities, is it within your ability to understand?

Very Satisfied Neutral Unsatisfied Very

Student’s Reflection about the Module

College of Arts and Sciences

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