PED027 : PHYSICAL FITNESS TOWARDS HEALTH AND

FITNESS

ACTIVITY 1

For us to achieve our goal, we need to know what exercises we can and cannot do.
There are 4 types of exercises: endurance, strength, balance and flexibility. In this
activity, you will see the different examples of these exercises. Check the exercise
that you know to yourself that you can do. Fill up also if there are repeats, counts
or time in the exercise. For example: Push-ups (5 times) , this means, you can do
push-ups at least five times.

Check the exercises you can do, and the exercises you trainee/partner can do. This
way, you can assess what exercises you and your partner can do for our future
activities.

EXERCISE CHECKLIST
NAME: BACANI, CELINO PARTNER’S NAME :
DL. DUPOL EDCEL.

● CLIMBING WALL ● CLIMBING WALL

● V SIT ● V SIT
● BRIDGE ● BRIDGE
● LEG RAISES ● LEG RAISES
● POWER KICKS ● POWER KICKS
● SHOULDER PRESS ● SHOULDER PRESS
● SINGLE LEG TOE TOUCHES ● SINGLE LEG TOE TOUCHES
● TOE RAISE ● TOE RAISE
● LEG EXTENSION ● LEG EXTENSION
● KNEE FLEXION ● KNEE FLEXION
● LEG AND ARM EXTENSION ● LEG AND ARM EXTENSION
● STANDING ROCKING ANKLE ● STANDING ROCKING ANKLE
MOBILITY MOBILITY
● SIT AND REACH
● TOE TOUCHES
● BUTTERFLIES
● STRADDLE STRETCHES
● TRUNK LIFT
● HAMSTRING STRETCHES
● QUAD STRETCHES
● ARM ROTATIONS
● RAGDOLL
● SIDE BEND
● NECK FLEXION/EXTENSION
● TRICEP STRETCH
● BICEP STRETCH
● SUPRASPINATUS STRETCH
● CRAB PUSH UPS ( 3 times)
● PUSH UPS ( 8 times)
● BURPEES ( 2 times)
● CURL UPS ( 3 times)
● WALL PUSH UPS ( 10 times)
● WALL SIT (1minutes, 30seconds)
● SIT UP (4times)
● SQUAT JUMPS ( 3 times)
● PULL-UPS ( 3 times)
● STANDING SQUATS ( 1 minutes,
30seconds)
● CRISS CROSS JUMPS ( 4 times)
● FROG JUMPS ( 5 times)
● BOXER BOUNCE (1 minutes, 30
seconds)
● HIGH KNEE MARCH ( 1 minutes,
30seconds)
● JUMP ROPE (1minutes, 30 seconds)
● JUMPING JACKS ( 15 times)
● MOUNTAIN CLIMBERS ( 5 times)
● RUNNING (2 minutes, 10seconds)
● JOGGING ( 2minutes, 10seconds)
● BRISK WALKING ( 1minutes,
30seconds)
● DANCING (1minutes,30seconds)
● LUNGES (5 times)
● SIT AND REACH
● TOE TOUCHES
● BUTTERFLIES
● STRADDLE STRETCHES
● TRUNK LIFT
● HAMSTRING STRETCHES
● QUAD STRETCHES
● ARM ROTATIONS
● RAGDOLL
● SIDE BEND
● NECK FLEXION/EXTENSION
● TRICEP STRETCH
● BICEP STRETCH
● SUPRASPINATUS STRETCH
● CRAB PUSH UPS ( 4 times)
● PUSH UPS ( 6 times)
● BURPEES ( 3 times)
● CURL UPS ( 3 times)
● WALL PUSH UPS ( 10 times)
● WALL SIT (1minutes, 40seconds)
● SIT UP (5times)
● SQUAT JUMPS ( 4 times)
● PULL-UPS ( 3 times)
● STANDING SQUATS ( 1minutes,
40seconds)
● CRISS CROSS JUMPS ( 4 times)
● FROG JUMPS ( 3 times)
● BOXER BOUNCE ( 1 minutes,
40seconds)
● HIGH KNEE MARCH ( 1 minutes, 40
seconds)
● JUMP ROPE ( 1minutes, 40seconds)
● JUMPING JACKS ( 4 times)
● MOUNTAIN CLIMBERS (4times)
● RUNNING (1minutes, 40seconds)
● JOGGING (2minutes, 00seconds)
● BRISK WALKING (1minutes,
50seconds)
● DANCING (2minutes, 00seconds)
● LUNGES ( 3 times)
● CHAIR SQUAT (1minutes, 30seconds)
● SINGLE LEG STANCE
(1minutes,30seconds)
● REACHING ROMANIAN DEADLIFT
(1minutes, 30seconds)
● SINGLE-LEG SQUAT (1minutes,
30seconds)
● TREE POSE (1minutes, 30seconds)
● PIGEON POSE (1minutes, 30seconds)
● DOWNWARD DOG (1minutes,
30seconds)
● RUNNER’S LUNGE
● YOFI/FROG SQUAT ( 1 minutes,
30seconds)
● PYRAMID POSE (1minutes,
30seconds)
● COW POSE (1minutes, 30seconds)
● CAT POSE (1minutes, 30seconds)
● UPWARD FACING DOG (1minutes,
30seconds)
● CAMEL POSE (1minutes,30seconds)
● HEAD-TO-KNEE FORWARD BEND
● TRIANGLE POSE
● STANDING BACKBEND (1 minutes,
30 seconds)
● REVERSE PLANK ( 1 minutes, 30
seconds)
● FORWARD BEND (1 minutes, 30
seconds)
● CHAIR SQUAT (1minutes, 50seconds)
● SINGLE LEG STANCE (1minutes,
30seconds)
● REACHING ROMANIAN DEADLIFT
(2minutes, 00seconds)
● SINGLE-LEG SQUAT (2minutes,
00seconds)
● TREE POSE (1minutes, 30seconds)
● PIGEON POSE (1minutes, 30seconds)
● DOWNWARD DOG (1minutes,
40seconds)
● RUNNER’S LUNGE
● YOFI/FROG SQUAT (1minutes,
30seconds)
● PYRAMID POSE (1minutes,
30seconds)
● COW POSE (1minutes, 40seconds)
● CAT POSE (2minutes, 00seconds)
● UPWARD FACING DOG (1minutes,
40seconds)
● CAMEL POSE (1minutes, 30seconds)
● HEAD-TO-KNEE FORWARD BEND
● TRIANGLE POSE
● STANDING BACKBEND (1minutes,
30seconds)
● REVERSE PLANK (1minutes,
50seconds)
● FORWARD BEND (2minutes,
00seconds)