Republic of the Philippines

Province of Cebu
City of Talisay
TALISAY CITY COLLEGE
Poblacion,Talisay City, Cebu
1st Semester, Academic Year 2020-2021

P.E 2: FITNESS EXERCISES

Jenneth Labrado
Module Writer Juvy Villiarias Department P.E Department
Sheena Mae Guzman

Teacher Contact No.

Program & Year
Course Description
Culminating Outcome
Final Unit Outcome
Credit Units 2
This course provides experiences in core stability, strength and mobility training in which
learners need to create and design their personalized fitness exercise program with the
use of light apparatus. This course offers Fitness Exercises that embodies values in the
different activities offered such as patience, perseverance, time consciousness and
management, cooperation, unity, and camaraderie.
Create an Enhanced self-directed exercise and a dietary program plan.
Assess a sample Fitness exercise program plan

Student’s Name Curricular Yr.& Sec.

Contact No. Time Allotment
Residence Inclusive Date/s

COURSE MATERIAL 4 Introduction of Training Session Plan

CONTENT
CM4 Introduction of Training Session Plan
 SMART technique
 Basic types of exercises
 Introduction of kettlebells
LEARNING OBJECTIVES
At the end of this course material, you will…
 Make connections between and among concepts that include
physical activity exercise and fitness
 Set your personal Physical Activity goals: monitor your progress
and assess your achievements.
 Create an improvised kettlebell gym equipment.

ENGAGE

Do you want to shed some pounds? _________________

Do you want to gain muscle mass or bulk up? _______________
Are you getting ready to run your first 5 kilometer race? __________________

It's a good idea to write down your goals and be aware of what you want to accomplish. These goals will
influence how you build your workout.

EXPLORE
Plyometric training can add a fun and challenging component to training programs. However, like most training
protocols, it must be introduced, coached, and progressed systematically to avoid injuries.

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The SMART technique, which stands for specific, measurable, attainable, relevant, and timely, is an excellent way to
set goals:
Specific – your objectives must indicate exactly what you want to achieve. They must be simple and easy to
comprehend.
Measurable – your objectives must be measurable so that you can track your progress. For instance, I’d like to
put on 5 pounds of muscle. You’ll need body composition equipment to keep track of your progress, which
measures your fat and muscle mass.
Attainable – your objectives must be reachable in the real world, keep in mind that gaining 0.5 pounds of
muscle mass per week is a reasonable goal. Adding 5 pounds of muscle, for example, should take roughly 10
weeks.
Relevant – your objectives should tailor to your own interest’s needs, likes/dislikes, and skills. Another thing to
keep in mind is that your objectives must be created entirely by you!
Timely – you must have a deadline for completing your objectives. If your goal is to gain 5 pounds of muscle, a
sensible endpoint should be 10 weeks at the very least.
A good aim is one that is SMART.
Where would you like to undertake your workout?
 Is it at a gym? There are six levels of workouts in this beginner’s Gym Guide.
 Do you want to stay at home? Have you tried our bodyweight exercise for beginners?
 Is this in the park? Try out our park exercise routine. Where you exercise will largely determine whether you
will train with your own weight or begin undertaking gym strength training.
If you’re paying attention, you’ll see that I’m preparing you to work out regardless of your current situation.
Why? Because, according to the American Council on exercise, the number one reason individuals don’t exercise is a
lack of time. However, with the information I’m about to provide you, there should be no excuse for you not to exercise
unless you’re injured or sick. After all, the following is what you’ll be doing during your workout: with just a 10-minute
burst of exercise spread throughout the day, you can reach your goal. It is not necessary to join a gym. Exercise can be
done at home or outside (weather permitting.)
RECAP of questions – at this time, we should have the following information:
 You’ve decided on your “get in shape” objectives.
 You’ve determined how much training time you have.
 Where do you want to work out?
Now we can start putting together your fitness routine, daily workout plan, and monthly workout calendar:
Let’s get started
What types of exercises should I perform to lose weight (or gain muscle)?
“Keep it simple, dumb,” is a maxim I like to live by.
(Note: I’m not calling you stupid; you’re reading Nerd Fitness, which indicates you’re smart, attractive, witty, and, most
importantly, modest.) The ideal workout is the one you stay with, and most people overcomplicate things by
attempting to target a billion different specific muscles with six different sorts of exercises for each body area.
Compound workouts and isolation exercises are the two basic types of exercises. We’ll go through exactly what a
compound workout is in this piece.

A compound workout is one that performs a movement while simultaneously engaging numerous muscle groups. The
squat is an excellent example of a compound exercise since it engages several muscles in the legs and lower body,
including the quadriceps, hamstrings, calves, and glutes, as well as the core and lower back.
Compound Exercises: What are the Advantages?
Athletes are recommended compound exercises because they mimic more natural movements and ensure that
the athlete is training efficiently. Take the squat once more; it’s a movement that mimics standing up, driving forward,

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jumping, and a variety of other actions you could see in sports or in real life. With each muscle receiving attention as
the exercise progresses.

The following are some of the other advantages of including complex exercises in your workout:
1. More calories are burned per activity because more muscles are utilized.
2. Increases the efficiency of your workout by allowing you to train more muscles in less time.
3. Can aid in the development of coordination and balance. by moving in natural patterns, you can aid to increase
joint mobility and stability.
4. Increases your heart rate during strength training, which aids in cardiovascular system improvement.
5. Allows you to work the same muscle region for longer periods of time while feeling less fatigued.
6. Allows you to lift greater weights and increase your overall strength faster.
What are the benefits of compound exercise?
If you want to improve your general strength and get in a more effective and functional workout, a routine
consisting of compound exercises is the way to go. If you have more defined objectives or criteria, isolation may be a
better option.
Compound movements provide the core of the workout, with isolation exercises placed on top to target specific
muscle groups, and a program that involves both types of movements can be quite useful.

Isolation exercises, on the other hand, tend to concentrate on a particular muscle or set of muscles. A bicep preacher
curl, for example, would concentrate almost totally on the bicep and only move in one plane.
Is it worthwhile to engage in isolation exercises?
Isolation exercises are frequently prescribed to treat muscle imbalance or weakness that frequently happens
following an injury. It’s occasionally important to isolate a single muscle in order to stimulate it and strengthen it. A
muscle gets weak after an injury, and other muscles compensate.

A kettlebell resembles a cannonball made of cast iron with a grip on top. They are available in a variety of weights.
You’ll use them for lunges, raises, and shoulder presses, among other exercises. The activity raises your heart rate and
burns up to 20 calories every minute, which is equivalent to jogging a 6-minute mile.

Kettlebells: A Brief History

The origins of the kettlebell are unknown; however, it appears that the Russian kettlebell as we know it now
dates from around 350 years ago. In 1704, the word made its first appearance in a Russian dictionary. They were first
employed as handled counterweight (carrying the imperial seal) on market scales to weigh dry goods.

People began tossing them about for fun, and then they were used for weight lifting.
The Russians used “poods” to measure objects, which date back to the 12th century and
weigh 16.38kg. (36.11 pounds). In Russia and the other Soviet Republic, kettlebells are
still weighted in poods.

For strength training, many societies throughout history have utilized some type of
weight with an attached handle in the Highland Games, Scottish tribes threw weighted
items with handles. Stone padlocks were used by Chinese Shaolin Monks in a similar

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 way to kettlebells. Shi-SuoGuong (The Art of Stone Padlock) was a kind
of training that predated kettlebells for thousands of years. The Romans
and Greeks may have employed kettlebell-like weights, according to
legend.

Old-time strongmen like Arthur Saxon, Sig Klein, Clevio Massimo, and
The Mighty Apollo used kettlebells extensively. Ring weights may be any
square weight with a ring affixed to the top so it could be grasped and
lifted. They were previously a regular feature in American Gyms and
training academies and were sometimes referred to as “Ring Weights”
“Block Weights” were the American version of the Original Russian Scale
weights, and they resembled today’s “power blocks”.

Fitness gym, formed the St. Petersburg Amateur Weightlifting Society on August 10, 1885, which is regarded
as the start of weightlifting in Russia, Krayevsky, a proponent of “heavy athletics,” published “The Development of
Physical Strength with Kettlebells and Without kettlebells’ in 1990. He was one of the most important fitness pioneers
of his generation. Legendary strongman George Hanckenscmidt, “The Russian Lion, “credited him with teaching him
everything he knew, and Eugene sandow, “The Father of Modern Day Body Building”, were among his students.

Modern kettlebell lifting was designated as a national

sport of the Soviet Union in 1948. Kettlebell lifting was accepted
into the Soviet Union’s United All-State Sports Association in the
1970s, and national rules, regulations, and weight divisions were
established in 1985. In November of 1985, Lipetsk, Russia hosted
the first National Championship. Kettlebell training is mandatory
for Russian military recruits. The FBI Counter Assault Team and
the US Secret Service both require their operators to do ballistic
kettlebell exercises with high repetition.

A kettlebell resembles a cannonball made of cast iron

with a grip on top. They are available in a variety of weights. You’ll
use them for lunges, raises, and shoulder presses, among other
exercises. The activity raises your heart rate and burns up to 20
calories every minute, which is equivalent to jogging a 6-minute
mile.

3 Reasons to kettlebell
 Complete, full body workout you can do anywhere. You don’t need memberships or fancy equipment to get
fit, lean up, or add on muscle. Just you’re hands, some willpower and a kettlebell.
 Most efficient training tool in the world. With a kettlebell you can move the most amount of weight in the
shortest amount of time, meaning less time training and more time enjoying your body work.
 It’s bad ass. A black cannonball with a cast-iron handle? No matter who you are, kettlebells demand respect.

The Beginner’s Guide to Kettlebells

We’re willing to bet that most people get interested in the kettlebell for one reason: it looks damn cool. A black
cannonball with a cast-iron handle, no other training tool can match its old-school, back-to-basics appeal.

And while the cool factor is a good enough reason to start using one, there are many others that will inspire you to
stick with kettlebell training long-term and make it a regular part of your workouts. Whether you’re looking to get
started with your first bell tomorrow, or you want a quick refresher course on everything that makes kettlebells
indispensable, look no further than the guide that follows, which covers everything you need to know to start
making gains right away.

To learn how to do the exercises properly, buy a DVD or enroll in a kettlebell class at your club. Kettlebell workouts are
extremely popular among celebrities, including Jennifer Aniston, Jessica Biel, and Katherine Heigl.

Level of intensity: Extreme

Kettlebell swings, lunges, shoulder presses, and push-ups are just a few of the high-intensity aerobic and strength
training activities you’ll complete.

Its targeted Areas

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  Core - Squats, lunges, crunches, and other techniques that strengthen your abdominal and other core muscles
are common in kettlebell training.

 Arms - workouts such as single-arm rows and shoulder presses employ the kettlebell as a weight.

 Legs - the most common motions in a kettlebell workout are lunges and squats.

 Glutes - adding weight to lunges and squats with a kettlebell will tone your trash.

 Back - a deadlift with a kettlebell helps tone your back muscles.

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Type of Exercise

 Flexibility - you can be flexible. Kettlebell workouts will help you become more flexible.

 Aerobic - this is a vigorous workout that will raise your heart rate.

 Strength - the kettlebell is a powerful weight that can help you gain muscle mass.

 Low-impact - no I’m not talking about sports. This is not a sport, but a fitness exercise. There is no such thing
as a low-impact. You can expect to sprint, jump, and engage in other high-intensity activities.

Kettlebells are a terrific method to add variety to your training. You’ll burn more calories in less time. You might
get both strength training and an aerobic workout at the same time, depending on the program, consult your physician
beforehand. This is a serious workout, so treat it as such. You’re more likely to lose control of a kettlebell if it’s
excessively heavy or if your form is poor. This can result in a major back, shoulder, or neck injury. Begin with a
professional trainer who can rectify your technique before you injure yourself.
If you want to burn more calories in less time, adding a kettlebell to your current routine is a terrific way to do
so. It will help you gain muscle and stamina quickly. If you prefer a more meditative approach to body sculpting or if
sweating isn’t your thing, this high-intensity workout isn’t for you.

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 LEARNING CHECK:

1. Things I learned today :______________________________________________________________

2. Things I found interesting :___________________________________________________________

Supplementary Material/s:
 Oyco,V.O.(2007).Physical Fitness for College Freshmen.Rex Publishing House
 Eleanor Noss Whitney and Sharon Rady Rolfes (2019). Understanding Nutrition. West Publishing
Company 6 Edition.

KNOWLEDGE-BUILDING
Assessment Task 1 Multiple choice
Instructions: Read and understand the statement carefully. Circle the letter of your choice.
Basis for Rating: 1 points each Your Rating/Total Points 10

1. The ___________ technique, which stands for specific, measurable, attainable, relevant, and timely, is an
excellent way to set goals.
a. SMART
b. Attainable
c. Measurable
d. Relevant
2. This type of exercise is frequently prescribed to treat muscle imbalance or weakness that frequently
happens following an injury. It’s occasionally important to isolate a single muscle in order to stimulate it
and strengthen it. A muscle gets weak after an injury, and other muscles compensate.
a. Isolation workout
b. Compound workout
c. Plyometric workout
d. All of the above
3. It is a type of workout that performs a movement while simultaneously engaging numerous muscle
groups.
a. Isolation workout
b. Compound workout
c. Plyometric workout
d. All of the above
4. If your goal is to gain 5 pounds of muscle, a sensible endpoint should be 10 weeks at the very least. You
must have a deadline for completing your objectives. What aspect of the SMART technique is described?
a. Specific
b. Measurable
c. Attainable
d. Time
5. It must be reachable in the real world, keep in mind that gaining 0.5 pounds of muscle mass per week is a
reasonable goal. What aspect of the SMART technique is described?
a. Specific
b. Measurable
c. Attainable
d. Time
6. It is a cannonball made of cast iron with a grip on top. They are available in a variety of weights. You’ll use
them for lunges, raises, and shoulder presses, among other exercises.
a. Dumbbells
b. Kettlebells
ASSESS

c. Barbells
d. Resistance bands
7. This objective must be measurable so that you can track your progress.
a. Specific
b. Measurable
c. Attainable
d. Time

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 8. The ___________ is an excellent example of a compound exercise since it engages several muscles in the
legs and lower body, including the quadriceps, hamstrings, calves, and glutes, as well as the core and lower
back.
a. Burpees
b. Jump box
c. Squat
d. Tuck jump
9. This is a vigorous workout that will raise your heart rate.
a. Core
b. Aerobic
c. Strength
d. Flexibility
10. This objective should tailor to your own interest’s needs, likes/dislikes, and skills. Another thing to keep in
mind is that your objectives must be created entirely by you. What aspect of the SMART technique is
described?
a. Specific
b. Measurable
c. Attainable
d. Relevant

CRITICAL THINKING
Assessment Task 2 Informative Essay
Construct essay that discusses the relevance of kettlebell workouts to once life.
Instructions:
Write your answer in a separate sheet of paper.
1. The content should be aligned with the essential question provided
below
2. In constructing the essay, write a minimum 3 (three) sentences per
paragraph.
Help Guide
3. A minimum of 3 (three) paragraphs for the whole essay.
4. Provide concrete example into real life situation to support your
ideas.
5. Avoid erasures
Basis for Rating: Your Rating/Total Points 100

1. Why are kettlebell regarded as full-body workouts?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
___________________
2. How does using a kettlebell affect your body?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

3. How fast can kettlebells loss weight?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

CREATING
Assessment Task 3 Video Presentation
Create a step by step process on how to make your own improvised kettlebells.
Instructions:
This procedure must be presented through video.
Help Guide:  Search on how to make an improvised dumbbell
 Prepare your materials
 Ask for guidance if needed
 Submit your output through messenger
Basis for Rating: Rubrics Total: 100

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 CRITERIA 4 3 2 1 Weights Score
Presentation Details are Some of the Details are not No
well explained details are explained explanation at x10
well explained thoroughly all
Relevance The product is The product is Some part of Not relevant
highly relevant moderately the product is at all x8
to its original relevant relevant
Organization The Some part of The The
presentation the presentation presentation x7
is well presentation is unclear is quite a mess
organized is organized

1. Create an improvised kettlebell gym equipment through video presentation.

REFERENCES AND SUGGESTED READINGS

Oyco, V.O. (2007). Physical Fitness for College Freshmen. Rex Publishing House
Aparato, C. Talaroc Babante, Z., Fernando-Callo, L.,Dajime, P. (2017) Physical Education and Health Volume II, Rex
Book store Publishing, Manila, Phils.
Pumzalan, M., (2019), Physical Fitness2- Fitness Exercise A College Textbooks, Mindshapers Co., Inc., Manila,
Phillipines

Mind tools. (2009). Planning a Training Session Organizing Key Concepts for Learning. Mindtools.com.

https://www.mindtools.com/pages/article/planning-training-session.htm

Principles for the Periodization of Volume and Intensity with Autoregulation. (2019, January 17). SimpliFaster.

https://simplifaster.com/articles/periodization-volume-intensity-

autoregulation/#:~:text=The%20linear%20periodization%20model%20takes

What are the Different Types of Stretching? - Stretch Studio | Assisted Stretching | Stretch Zone. (n.d.).

Www.stretchzone.com. Retrieved February 21, 2022, from https://www.stretchzone.com/blog-posts/table-

stretching-forms/#:~:text=There%20are%20four%20types%20of

SELF: Health, Fitness, Nutrition, Beauty, Love, and Culture. (2019). SELF. https://www.self.com

COURSE MATERIAL ENGAGEMENT CHECKLIST

Your feedback matters to us. The following are statements about the course material. Please indicate the point to
which each statement characterizes your assessment on module by checking the appropriate box.
YES NO
 The module is easy to understand.
 The given instructions are clear.
 The given tasks are doable.
 The given information is complete.
 The teacher seeks ongoing feedback.

What is your personal thought on the module? __________________________________________________________

_________________________________________________________________________________________________

ACADEMIC HONESTY STATEMENT

I confirm that I have read and fully understood the policies of Talisay City College with regards to Academic
Dishonesty, and that I am fully aware of its possible legal and disciplinary consequences.

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 Student’s Signature Over Checked
Printed Name by
E-mail
E-mail Address
Address
Date
Date Submitted
Received

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