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Quarter 2 – Module 3
Active Recreation
About the Module
This module is especially crafted to let you understand and know the benefits of
physical fitness through active recreation. In this module, you will reassess your own
fitness level and engage in specific active recreational activities; apply proper
techniques and strategies on how you can improve your overall health and; apply
them in uplifting the overall health and wellness of your family and community.
This module was designed and written to help you explore and experience some
active recreational activities as you go deeper into your journey to becoming the best
version of yourself. This module is divided into 2 lessons:
Please take note that each lesson is intended for 2 periods. Take your time in
answering and perform the activities properly and safely.
What I Know
.
Directions: Read the following items carefully and write the letter of your answer.
Note: Use separate sheets in answering this test.
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Lesson
Functional Training
1 (Introduction)
What’s In
Young people tend to move more correctly than when they are older. This is
because people have different genes, habits, and preferences. Thus, older people may
need to do some movement correction.
The older a person gets, the more correction they may need. As people aged, they
tend to lose functionality. As such, correcting their movements require time, effort,
and energy through functional training.
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Functional Training - Functional fitness training is a type of strength training that
readies your body for daily activities. These exercises equip you for the most
important type of physical fitness, the kind that prepares you for real-life, daily
living stuff like bending, twisting, lifting, loading, pushing, pulling, squatting
and hauling. Most functional fitness contains multi-joint movement patterns
that involve your knees, hips, spine, elbows, wrists, and shoulders, which all
build strength and improve your range of motion.
Functional training:
trains the core for its purpose.
is based on movement patterns, not muscles.
should be multi-planar (involves multiple planes).
should make you stronger relative to your body weight.
https://goldsgymwebsterny.files.wordpress.
com/2012/07/planes-of-movement.jpg
Directions: Perform the following movement as shown below. Rate your experience
according to how you feel as you were performing these movements. Add your score
and use the table below to evaluate your performance. Write it in a separate sheet of
paper.
Bend/Extend
Deep Squat
Squat
Forward Lunge
Lunge
Hip Rotation
Rotate/Twist
Push-up
Push
Pull-ups
Pull
Bear Crawl
Gait
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Score Evaluation
21 - Fully functional
18-20 - Needs minor adjustments
15-17 - Needs major adjustments
11-14 - Needs improvement
10 & below - Needs rehabilitation
Reflective Thinking
Direction: Analyze the following movements and identify which plain of motion
(Sagittal, Frontal, and Transverse) is performed. Write it in a separate sheet of paper.
1 squats 7 crawl
2 lunges 8 arm swings
3 hip rotation 9 sidestep
4 push up 10 head turning
5 side lunges 11 jumping
6 jumping jack 12 torso twist
What I Can Do
Directions: Ask 3 family members/relatives to perform the activity you just did for
yourself and check their performance. Try to evaluate whether they can perform them
with ease or with difficulty. Write it in a separate sheet of paper.
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Highest Lowest
Name of Family Signature of
Movement Movement
Member/Relative Performer
Score Score
Reflective Thinking
1. What conclusion can you make based on the result of the activity above?
_______________________________________________________________________
2. What do you think are the reasons behind the result of your family’s
performance?
_______________________________________________________________________
3. What are your plans for you and your family to improve your performance?
__________________________________________________________________
Lesson
Functional Training
2 (Performance)
What’s In
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Primal movements are our very basic movements. These movements should be
relatively easy to perform since they follow the movement pattern of our function.
Therefore, performing such movements with difficulty indicates that we have
changed how our body moves and strayed away from its original functions.
Since primal movements are the most basic of movements you can produce,
functional training exercises are created with these as guide. Here are some exercises
that follows these movement patterns.
Primal Primal
Examples Examples
Movement Movement
Bend/Extend Push
Standing Forward Push-up
Bend Bench Press
Arm Stretch Overhead Press
Splits
Squat Pull
Deep Squat
Pull-ups
Split Squat
Rows
Half Squat
Lunge Gait
Walk
Forward Lunge
Crawl
Sideward Lunge
Jog
Rotate/Twist
Hip Rotation
Shoulder
Rotation
Head Rotation
Understanding how the body moves is the first step into making your functional
training exercises. Here are the principles that you must follow in doing functional
training.
Principles of Functional Training
1. Form follows function.
2. Maximize Safety and Success.
3. Make educated and thoughtful decisions.
4. Prioritize movement integration rather than isolation.
5. Assess, prioritize, and train all components of function.
6. Start from the more strenuous and end with the easier exercises.
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What’s More
Just do it!
https://goeata.org/protected/EATACD16/downloads/PDF/presentation_Laham.p
df
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What I Can Do
Instructions: Create your own set of functional exercises that includes the 7 primal
movements. Indicate the primal movement and state the purpose/goal of the
exercise. Your set should have 5 exercises. Write it in a separate sheet of paper.
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Assessment
Directions: Read the following items carefully and write the letter of your answer.
Note: Use separate sheets in answering this test.
10. The following are the factors that distort a person’s normal and natural
movement, EXCEPT:
A. habit B. sleep C. genetics D. lifestyle
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References
Retrieved from https://www.anytimefitness.com/ccc/ask-a-coach/what-is-functional-
training-everything-you-need-to-know-to-get-started/ retrieved on September 4, 2020
Retrieved from
https://goeata.org/protected/EATACD16/downloads/PDF/presentation_Laham.pdf
retrieved on September 9, 2020
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