Reveral, Angela R.

PHYSICAL EDUCATION
2.1BSA-CY2 WEEK 1:ASSIGNMENT

Week 1 - Read through the reading materials presented in the module

and enumerate the 12 non weights exercises.

The 12 Non Weights Exercise

1. Push ups
2. Air Swimming
3. Superman punch
4. Bulgarian split squat
5. Bulgarian split squat to decline push up
6. Single leg tricep dip
7. Break Dancer
8. Glute Bridge
9. Runners crunch
10. Burpee with push up
11. Burpee with mountain climbers
12. Curtsy lunge to reverse lunge with hop

1. PUSH UPS

 Push ups uses force by raising and lowering the body by using our
arms and doing it repeatedly depends on how many push ups we’ll
do. Push ups helps us to exercise our pectoral muscles, triceps and
etc. Push ups are usually common to all of us especially to those
athletes or military is are the common warm up they do before
performing any activities. It is also called press up because we
usually do this facing downward. In performing push ups, there are
no required limits on how many you should do per day. Some can
do 300 plus push ups in a day especially those athletes and military.
For an average person, 50-100 plus could be enough but must do it
correctly or properly. Push ups are the most fast and effective
exercise to build a strength.
Reveral, Angela R. PHYSICAL EDUCATION
2.1BSA-CY2 WEEK 1:ASSIGNMENT

2. AIR SWIMMING

 Air Swimming perform by lie on your belly with both arms and legs
that are fully extended, Raising both arms and legs to the ground
and lifting your both head and chest and lastly keeping your arms
and legs alternating for the entire duration exercise. It helps to
strengthens our back muscles but also improves our postures,
mobility, stability and can helps in improving our body alignment. Air
swimming usually perform by 2 or 3 sets of 8 to 16 and increasing
your speed as you become more comfortable by your movement. It
usually perform by swimmer athletes to keep them align even if
there’s no pool in performing this exercise.

3. SUPERMAN PUNCH

 Superman Punch exercise perform by keep on lie your face down

with your chest and legs on on the ground, your body should be
keep on stable, extend your arms and have an alternating punches
left and right arms forward. It’s an effective and very efficient
exercise for people in different fitness levels. It usually targeted our
lower back muscles and can be useful in achieving an abs. It has no
equipment needed in performing this all you need is have a good
place and mat to lie on down our body to prevent dust that affect
our skins.
Reveral, Angela R. PHYSICAL EDUCATION
2.1BSA-CY2 WEEK 1:ASSIGNMENT

4. BULGARIAN SPLIT SQUAT

 Bulgarian split squat is just like a version of a single leg squat wherein
your back leg is elevated in a chair or a bench and do a normal
squat and keep on alternating your back leg. It helps on testing our
balance and keep on posture our body. And could be also help in
stretching our legs and keep it flexible. Bulgarian split squat can
improve our core strength. It targets our hamstrings, quadriceps,
glutes, abductor muscles and also our calves.

5. BULGARIAN SPLIT SQUAT TO DECLINE PUSH UPS

 Bulgarian split squat to decline push ups is done same with the
Bulgarian split squat, the difference is that both of your arms are
position into your head like you’re doing a push ups exercise. In doing
these all you need is a sturdy chair or bench to elevate your legs and
squat by lowering your body and do the up and down like you’re
doing a push ups. It strengthen our muscles in legs including the
quads, hamstrings, glutes and the calves.
 Reveral, Angela R. PHYSICAL EDUCATION
2.1BSA-CY2 WEEK 1:ASSIGNMENT

6. SINGLE LEG TRICEP DIP

 Single Leg tricep dip, in doing this position yourself sitting, roll your
shoulder back, Open your chest or simply bringing it out, place your
hands under your shoulders and keep the leg that’s on the mat at 90
degrees angle to the floor. Do the inhale as you bend your arms, just
keep your elbows pointing back and lastly don’t bend at the hips it
should be straight, only the arms should be bend. This type of exercise
helps to tones and tightens our triceps, it also helps to get rid of some
flabby arms and strengthen our upper body.

7. BREAK DANCER

 Break Dancer exercise is a core exercise that can tones and

strengthens our obliques, abs and lower back. In performing this first
you should get down your both hands and knees then lifting your
knees a few inches away on the ground, Lifting your both left hand
and right foot off onto the ground, do the rotating of your hips to the
left then place your left heel on the ground, lick your right leg to your
left, Rotate your hips to the right and return to your starting position
and repeat it by switching sides. This exercise resemblance of you
doing a break dance wherein you also rotate your hips and kicking
sides by sides. The benefits of this exercise is that it helps you to gets
your heart rate up, strengthen also your shoulder, arms and legs and
the improves your cardiovascular fitness in all levels.
Reveral, Angela R. PHYSICAL EDUCATION
2.1BSA-CY2 WEEK 1:ASSIGNMENT

8. GLUTE BRIDGE

 Glute bridge exercise is a simple route to have a perfect posterior. By

doing this all you need to do is to lie down your body while your both
arms are relax in the sides and then bend your knees keeping the
position like a triangle or acute positions, and holding your bridged
position for a few seconds before easing back. Performing this
exercise could help you to activation of the glute, bigger and
stronger glute, Alleviate your knees and your lower back pain, It can
help you to improved squatting and deadlifting activities and lastly
can achieve a greater overall athletic capacity.

9. RUNNERS CRUNCH

 Runners crunch perform by starting to lie down on the floor and

resting your elbows in an 90-degree angle positions, Then do like you
are running but keep your lower back still on the ground. The benefits
of this type of exercise is that it strengthens our rectus abdominis,
taking strain off on our neck, less stressful on your back and easy to
set up. It also improves our balance and help to train our muscles
effectively.
Reveral, Angela R. PHYSICAL EDUCATION
2.1BSA-CY2 WEEK 1:ASSIGNMENT

10. BURPEE WITH PUSH UP

 Burpee with push up exercise in performing this exercise is like doing a

push but have a burpee like you stand up and jump, it usually starts
by positioning yourself facing the ground and lowering your body
and repeatedly do a push up and then start to bend your legs then
jump. This type of exercise helps to keep our heart and lungs stronger,
Improves the blood flows, can be a lower risks of heart disease and
diabetes, Lower blood pressure, Improves our cholesterol levels and
also improves the functions of our brains.

11. BURPEE WITH MOUNTAIN CLIMBERS

 Burpee with mountain climbers is same as the burpee with push ups,
You normally do a push ups but the position of the arms are in upside
position and should be straight then doing it repeatedly. This activity
or exercise helps to burn fats and strengthen our muscles, it also
helps us to lower risks of kind of diseases like in hurt and lungs, and
lower risk to be a diabetic.
Reveral, Angela R. PHYSICAL EDUCATION
2.1BSA-CY2 WEEK 1:ASSIGNMENT

12. CURTSY LUNGE TO REVERSE LUNGE WITH HOP

 Curtsy Lunge to Reverse Lunge with Hop is perform by coming into a

lunge with your left leg back and then swing your left leg in a
forward position then hop up on your right foot and land gently
back in a lunge, and do this in both of your alternate sides. The
Benefits of this exercise is that it is an effective exercise for our
muscles behind our both left and right thighs, helps to lose weights,
super beneficial to our ankles, can reduce the risk for having an
injury and very beneficial to our knees.