Exercise Guide for a Healthier You

Module 4
Exercises for a Better You

PEPF 02
Exercise-based Physical Activities
ALIJIS * BINALBAGAN * FORTUNE TOWN * TALISAY
I. LEARNING OUTCOMES
At the end of the lesson, you are expected to:
1. Determine the various kinds of exercise-based equipment

2. Execute the seven workouts such as walking, squats, interval training, lunges,
push-ups, crunches, and bent-over row
3. Identify and define the best exercise for you
4. Familiarize the key fitness terms
II. INTRODUCTION
Regular physical activity and exercise have many positive health effects that are
difficult to deny. Everyone, regardless of age, sex, or physical ability, benefits from
exercise.
There is no magic to practice. What you put into anything determines what you
receive out of it. You are not required to exercise for several hours every day as a
result. You only need to work smarter, that's all.
There are differences between various forms of exercise. Certain exercises are
simply more successful than others, whether it's because they work several different
muscle groups, are appropriate for people of all fitness levels, or increase your
capacity for calorie burning.
III. LEARNING ACTIVITIES
ENGAGE
EXERCISE-BASED EQUIPMENT PICTURE QUIZ
A. Can you identify the picture?
dumbbell set step bench jumping rope

barbel set box tripping rope
PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 2

PEPF 02
dumbbells tubes resistance band

kettlebells roller foam
cast iron adjustable dumbbell ankle weights

kettlebells anklets
stability ball rubber disc with grip medicine balls

medicine ball bumper plate basketballs
spike balls
gym mat
door mat
jumper
exercise ball
bumper plates
rubber disc

PEPF 02
B. Can you name the following resistance training equipment?
___________________ ___________________ ___________________
___________________ ____________________ _________________
__________________ ____________________ ___________________
__________________ ____________________ __________________

PEPF 02
EXPLORE
EFFECTIVE EXERCISES
When properly executed, these seven workouts provide tangible effects. These can
be performed at home or in a gym.1 Watch the form that the trainer is demonstrating
in the photos. A solid technique is essential.
Walking
Why it’s a winner: You can walk whenever you want,
wherever. Walk outside or use a treadmill.2
How to: Start out with five to ten minutes at a time if you're just
getting started with walking for exercise. Up until you reach at
least 30 minutes per walk, add a few minutes to each one. Then
accelerate or include hills.
Interval Training
Why it's a winner: Interval training
boosts your fitness levels and burns
more calories to help you lose weight.
The basic idea is to vary the intensity
within your workout, instead of going at
a steady pace.3
How to: Whether you walk, run, dance,

or do another cardio exercise, push up
the pace for a minute or two. Then back
off for 2 to 4 minutes. How long your interval should last depends on the length of your
workout and how much recovery time you need. A trainer can fine-tune the pacing.
Repeat the intervals throughout your workout.
Squats
Why it's a winner: Squats work several muscle
groups -- your quadriceps ("quads"), hamstrings,
and gluteals ("glutes") -- at the same time.4
How to: Keep your feet shoulder-width apart and

your back straight. Bend your knees and lower
your rear as if you were sitting down in a chair.
Your weight should be evenly distributed on 3

PEPF 02
points of your feet -- heel, outside ball, inside ball -- that form a triangle. Your knees
won't stay in line with your ankles that way, but there will be less strain on other parts
of your body. Add dumbbells once you can do 12 reps with good form.
Squats Done Right

Practice with a real chair to master this move. First, sit all the
way down in the chair and stand back up. Next, barely touch
the chair's seat before standing back up. Work up to doing the
squats without a chair, keeping the same form.
Lunges
Why it's a winner: Like squats, lunges work all
the major muscles of your lower body. They can
also improve your balance.5
How to: Take a big step forward, keeping your

back straight. Bend your front knee to about 90
degrees. Keep weight on your back toes and
drop the back knee toward the floor. Don't let the
back knee touch the floor.
Lunges: Extra Challenge

Try stepping not just forward, but also back and out to each side,
with each lunge. Add dumbbells to lunges once your form is down
pat.
Push-Ups
Why it's a winner: Push-ups strengthen your chest, shoulders, triceps, and core
muscles.6
How to: Facing down, place your hands slightly

wider than shoulder-width apart. Place your toes on
the floor. If that's too hard, start with your knees on
the floor. Your body should make a straight line from
shoulders to knees or feet. Keep your rear-end
muscles and abs engaged. Bend your elbows to
lower down until you almost touch the floor. Lift back
up by pushing through your elbows, Keep your torso
in a straight line throughout the move.

PEPF 02
Push-Ups: Too Hard? Too Easy?

If you're new to push-ups you can start doing
them by leaning into a kitchen counter. As you
get stronger, go lower, using a desk or chair.
Then you can move onto the floor, starting with
your knees bent. For a challenge, put your feet
on a stair, bench, or couch while keeping good
form.
Crunches -- Method A
Start by lying on your back with your feet
flat on the floor and your head resting in the
palm of one hand and the other hand
reaching toward your knees. Press your
lower back down. Contract your abdominal
muscles (abs) and in one smooth move,
raise your head, then your neck, shoulders,
and upper back off the floor. Tuck in your
chin slightly. Lower back down and repeat.
Crunches -- Method B
You can also do crunches with your feet
off the floor and knees bent. This
technique may keep you from arching
your back. It also uses your hip flexors
(muscles on your upper thighs below
your hip bones).
Mastering Crunches
Keep your neck in line with your spine. Tuck
in your chin so it doesn't stick out. Breathe
normally. To keep chest and shoulders open,
keep your elbows out of your line of vision.

PEPF 02
Bent-Over Row
Why it's a winner: You work all the major muscles of your upper back, as well as your
biceps.7
How to: Stand with your feet shoulder-width apart,

bend your knees, and bend forward at the hips. Engage
your abs without hunching your back. Hold weights
beneath your shoulders, keeping your hands shoulder-
width apart. Bend your elbows and lift both hands
toward the sides of your body. Pause, then slowly lower
your hands to the starting position. Can perform with a
bar or dumbbells.
Mastering Bent-Over Rows

First, do this move without weights so you learn the right
motions. If you have trouble doing bent-over rows while
standing up, support your weight by sitting on an incline
bench, facing backward.
EXPLAIN
WHAT ARE THE BEST EXERCISES FOR ME?
https://www.familymed.uci.edu/geriatrics/GWEP/PDFs/diabetes/4-types-exercise.pdf
Variety is the spice of life, which also goes for your

weekly exercise routine.8 Exercise generally falls into
four main types: cardiovascular endurance, strength,
balance, and flexibility. Choose a type that best suits the
workout you're searching for.

PEPF 02
Some activities fit into more than one type of exercise; for example,
some endurance activities help build strength, and some flexibility
exercises also improve balance. Your goal is to be creative and
choose exercises from each of the four types. Mix it up, and you’ll
see the benefits!
Some students choose to jog or walk briskly because they don't

require any extra equipment beyond a nice pair of walking shoes
while some students prefer utilizing hand-held weights, or employing
complete gym equipment.9
The real challenge lies in developing an exercise routine that you

can stick with10 and start seeing the results whether you get a
smaller waistline, better sleep, a happier mood, more energy, or
relief from stress, anxiety, or depression symptoms. 11
Exercise programs that are most successful should combine cardio

(or aerobic) training, strength training, and flexibility and balance
activities. This will increase the health benefits while also keeping
your workouts interesting and different.12 Whatever fitness benefits
you seek and whatever level of fitness you now possess, the key is
to mix various forms of exercise.
CARDIOVASCULAR OR AEROBIC EXERCISES
What it is: Cardiovascular or aerobic exercises are endurance

activities that use your large muscle groups in rhythmic motion
over a sustained period of time.13 An aerobic workout should follow
a consistent pattern,14 get your heart pumping and you’ll breathe
harder than normal and may even feel a little short of breath.15
You should begin with a warm-up, which is followed by the

main part of the workout, called the endurance conditioning
phase. The workout is then wrapped up with a cool-down.

PEPF 02
STRENGTH TRAINING
(RESISTANCE TRAINING)
What it is: Muscular fitness includes both muscular strength and

muscular endurance.14 Strength training, also called resistance
or power training, builds up muscles with repetitive motion using
resistance from free weights (barbells and dumbbells), weight
machines, elastic bands/tubing, medicine balls, stability balls or
your own body weight.15
When correctly performed and sensibly progressed over time,

resistance training can be a safe, effective and enjoyable method of
exercise for people of a wide range of ages, fitness levels, and health
conditions.16
It can help you build lean muscle mass and rev up your metabolism.17
The more muscle you have, the less fat you have since your
metabolism runs higher. A higher metabolism leads to more calories
burned and fat lost.18 Resistance training also works on force
production to maintain shoulder, hip, and spine strength, which enables your whole
body to lead to a healthier life long into your later years.19
FLEXIBILITY EXERCISES
Staying injury-free throughout the sports season requires a proper stretching

program. Flexibility is a key component to preventing injury. 20
Stretching before athletic activity helps prepare the

muscles for exercise. 21 Stretching after exercise has
proven to be even more important for preventing
injury. 22 You should stretch each of the main lower
body muscular groups before and after engaging in
physical exercise for the greatest effect.23
Good examples of warm up activities are slowly running

in place or walking briskly for a few minutes
Bouncing can cause muscle strains and other injuries.

Because stretching may aggravate an existing injury, if you're
injured, you should consult your doctor about an appropriate
flexibility program. 24

PEPF 02
BALANCE TRAINING
Balance training is an important and effective part of falls

prevention. 25 You need good balance to do just about everything,
including walking, getting out of a chair, and leaning over to tie your shoes.
Balance training improves the health, balance, and performance of
everyone from beginners to advanced athletes.
It involves doing exercises that strengthen the muscles that help keep you
upright, including your legs and core.26 Focusing on your core and balance
improves overall strength and gets your body ready for more advanced
exercise. Performing safe home exercises can help strengthen your
lower body to promote balance and reduce your overall fall risk, 27
among other health benefits.
If you are new to exercise, it’s a great place to start. Start off easy. You may
find that you need to hold onto a chair aft first. That’s absolutely fine.
PUTTING IT ALL TOGETHER
All four types of exercise should ideally be incorporated into your

routines. You can combine exercises, such as balance and
strength training.
An example of a workout would be 30 minutes of brisk walking or

running on a treadmill, followed by a combination of strength and
balance exercises, then static stretches to conclude. You should
incorporate some of each of the four workout kinds into your
fitness routine.
ELABORATE
KEY FITNESS TERMS EVERYONE SHOULD KNOW
From HIIT to plyometrics, understanding these phrases will improve every workout.28
1. Active Recovery
You may use your rest day in this manner. Make time for a low-
intensity exercise, such as yoga or light walking. Your body needs
time to recover from exercise since it breaks down muscle fibers
while you work out.
Recovery is when the true magic happens because your muscles

regenerate stronger.

PEPF 02
2. Aerobic Exercise (Aerobics)

During aerobic exercise, your body uses
oxygen for energy, which helps keep you
moving for an extended period of time, like a
long walk, run, or bike ride.
3. Anaerobic Exercise
Anaerobic exercises are short intervals of work used
to improve speed and power. During these activities,
your muscles break down glucose (sugar) to use as
energy (because oxygen can’t deliver energy to your
muscles fast enough).
4. Boot Camp
These classes are rooted in military-style
training, so are typically pretty tough, and
they often include a combination of cardio
and strength exercises.
Boot camp programs are designed to

build strength and fitness through a
variety of intense group intervals.
It often starts with running, followed by a wide variety of interval training, including
bodyweight moves like push-ups and sit-ups, and various types of intense explosive
exercises.
5. Circuit
Think of this as a “round” of exercises.
For example, in this bodyweight circuit

workout, one circuit consists of
5 burpees, 10 push-ups, 15 plank
jacks, and 20 jump squats.
You are moving from one exercise

right to the next with [minimal] rest in
between each exercise.

PEPF 02
6. Compound Exercises
A compound exercise is a move that incorporates multiple muscle groups,
like lunges, deadlifts, and squats. It may also refer to two moves being strung
together, like a bicep curl to a shoulder press.
Compound exercises are efficient for increasing overall muscle mass and burning
calories (because they require more effort to complete), as opposed to isolation
exercises, which focus on working just one muscle group (like a bicep curl).
7. Cool-Down
This is what you do at the end of your workout. The goal is to gradually bring your
body back to a resting state by lowering your heart rate and calming your nervous
system.
This is typically done with lighter movements and

passive stretches (ones that are held in place for
about 10 seconds or more).
8. Cross-Training
Cross-training means mixing in different workouts and training methods rather
than focusing on just one type of workout. Not only does this help create a well-
balanced fitness plan, but it can help you reach specific goals, too.
For example, if you’re getting ready

to run a race, you’ll want to cross-train
with strength and yoga workouts,
which will complement your running
and help improve your performance
and decrease the chance of injury by
building muscle and increasing
flexibility.

PEPF 02
9. DOMS
DOMS stands for delayed
onset muscle soreness,
which is the soreness you feel
the day or two after a hard
workout.
This happens because when

you are working out, you are
damaging muscle fibers. The
muscle then repairs and
rebuilds and that’s how you
get stronger.
The soreness and pain you feel from DOMS comes from the chemicals that set off
pain receptors during the repair process.
10. Dynamic Warm-Up

This is what you should be doing before
exercise to raise your heart rate and body
temperature in preparation for the workout.
You are doing stretches and light

exercises without stopping. This helps
increase mobility and range of motion so
you can get deeper into exercises.
11. Foam Rolling

Foam rolling is a form of massage (or trigger
point release) that you can do to loosen tight
muscles to help improve your mobility.
Using a foam roller helps smooth out “knots” in

your fascia (the layer of connective tissue
surrounding your muscles), which can get in
the way of your range of motion.
This is crucial for performing exercises with

correct form and making sure the right muscle fibers are firing away. While you can
stop, drop, and foam roll anytime, it’s often recommended to spend a few minutes
with the foam roller before your workout to help get the juices flowing.

PEPF 02
12. Functional Moves

This generally refers to exercises that help you move and feel better in everyday
life. These exercises often mimic the ways you move outside of the gym—for
example, you would use many of the same muscle groups to perform a squat as
you would to crouch down and tie your shoe.
13. Heart Rate Zones

Your heart rate refers to how many
beats per minute (BPM) your heart is
pumping, and when it comes to working
out, knowing your heart rate can help
determine if you’re working at the right
intensity.
You have your resting heart rate, which

is how fast your heart is beating when
you’re doing nothing (the best way to
measure this is to take your pulse first
thing in the morning).
Generally speaking, this gets lower as you get more fit because your heart doesn’t
have to work as hard to pump out blood (although if you have a naturally low resting
heart rate thanks to genetics, it may not get much lower, and that’s totally fine. The
average is 60-100 BPM. You also have your maximum heart rate, which is the
hardest your heart can work efficiently.
During your workout you have “target” heart rate zones that are expressed as a
percentage of your max heart rate. For low-intensity cardio, you want to aim for 60
to 70 percent of your max heart rate, for moderate-intensity cardio the goal is 70 to
85 percent, and for high-intensity cardio, 85 percent or above. This can help you
see if you’re really working as hard as you think you are and adjust as needed to
make sure you’re hitting your workout goals. Here’s how to calculate your max and
target heart rate zones.
14. HIIT
HIIT stands for high-intensity interval training. This refers to tough quick,
intense bursts of exercise, followed by short recovery periods.

PEPF 02
This type of training gets and keeps your heart rate

up, while also (typically) decreasing the overall
amount of time you spend training.
This workout is great for burning fat because the intense

intervals help kick-start the process known as excess post-
exercise oxygen consumption, which helps you burn more
calories even after you stop working out as your body has to
work harder and take in more oxygen to return to its resting
state.
15. Interval Training

An interval is simply a period of activity or a period of rest. While this often refers
to HIIT workouts, you can implement intervals in pretty much any workout.
Maybe that’s 30 seconds of work and 15 seconds of

rest, or 15 minutes of work and 2 minutes of rest—
it depends on what you’re doing and what your
goals are.
16. Isometrics
Isometric exercises are where you hold a position under
tension and just stay in that position for a set amount of time.
They are a great way to build stability and strength. And
holding a position that is uncomfortable can help build mental
strength so you can even push harder during your workouts.
17. Plyometrics
Plyometrics is a type of exercise training that uses speed and
force of different movements to build muscle power.
Plyometrics training can improve your physical performance
and ability to do different activities.
Athletes often use plyometrics as part of their training, but

anyone can do these workouts. People who are in physical
rehab after an accident or injury use plyometrics to get back
into good shape and physical function. Examples would
include squat jumps, box jumps, broad jumps, and burpees.

PEPF 02
18. Repetitions (Reps)

The number of times you perform an
exercise. Saying 12 reps means doing an
exercise 12 times.
19. Resistance
Resistance means how much weight your muscles are working against to
complete a movement. That can mean anywhere from your own bodyweight to a
set of five-pound dumbbells to a 50-pound kettlebell.
20. RPE
This stands for rate of perceived exertion, and refers to intensity. It’s a point of
reference that trainers often use to communicate how hard you should be working
since what feels easy or challenging is different for everyone.
On the RPE scale a 1 pretty much means zero effort while a 10 means you’re
working harder than you thought you possibly could.
21. Sets
A set refers to how many times you repeat a given number of reps. For example,
one set might be 12 reps of push-ups—repeating for three sets means you’ll do
that three-times through.

PEPF 02
22. Steady-State Cardio

Steady-state cardio refers to exercise where you
aim to keep a set pace at a moderate intensity, like
a long run or bike ride.
This type of endurance training is especially

beneficial if you’re training for a race or event.
23. Strength Training

Strength training means using resistance
to work your muscles; that can be your
bodyweight, dumbbells, kettlebells, sand
bags, resistance bands, etc.
The goal of this type of workout is to

increase muscle mass. Getting stronger
helps improve everyday performance (from
sports to regular life), prevent injuries, and
increase your metabolism.
24. Super Set

Super setting means pairing two exercises and doing them back-to-back.
There are a few ways to do these: You could save time by working two different
muscle groups (like arms and legs) so you don’t need to rest in between exercises,
because one muscle group is recovering while the other is working. Or, you could
do two exercises that work the same area to completely fatigue one muscle group.
Super sets can be helpful if you are short on time and still want to focus on building
strength. And because you’re doing movements paired together, you’re likely to
raise your heart rate, too.

PEPF 02
25. Tabata
Tabata is a popular high-intensity interval training protocol. It means 20 seconds
of all-out effort followed by 10 seconds of rest, repeated eight times for four
minutes total. It’s known for it is insane fat-burning power.

PEPF 02
EVALUATE
PICTURE ANALYSIS
Analyze each picture. Write CVE if it is a Cardiovascular Exercise; EX if it is a

Strength Exercise, FX if it is a Flexibility Exercise or BTE if it is a Balance
Training Exercise. Erasure is not allowed. Misspelled letters are invalid.
________ ________ ________ ________
________ ________ ________ ________
________ ________ ________ ________
________ ________ ________ ________
________ ________ ________ ________

PEPF 02
REFERENCES
1-7. Tyler Wheeler, MD on June 07, 2020Most Effective Exercises. WebMD. Available at
https://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises
9 Fit Box. Top Reasons Why Workout Gear and Equipment Is So Important. April 12,
2018. https://fitboxmethod.com/top-reasons-why-workout-gear-and-equipment-is-so-
important/#:~:text=When%20joints%20and%20muscles%20are,more%20efficient%20
and%20safe%20workout
10-12 Lawrence Robinson, Robert Segal, M.A., and Melinda Smith, M.A. Best Exercises for
Health and Weight Loss. December 6, 2022. Available at
https://www.helpguide.org/articles/healthy-living/what-are-the-best-exercises-for-
me.htm
13. Help Guide. Best Exercises for Health and Weight Loss. December 6, 2022.
https://www.helpguide.org/articles/healthy-living/what-are-the-best-exercises-for-
me.htm
14,15. Bushman, B. (2011) Complete Guide to Fitness and Health. American College of
Sports Medicine. Human Kinetics.
16. Adolph KE, Joh AS. Motor development: how infants get into the act. In: Slater A,
Lewis M, editors. Introduction to Infant Development. New York: Oxford University
Press; 2007, p. 63-80.
17-19 Ayuda, T. 13 Best Exercises for Weight Loss, According to Experts and Research.
Prevention. February 1, 2023. https://www.prevention.com/weight-
loss/a20474562/best-weight-loss-exercises/
20-24 Alaia, M. Flexibility Exercises for Young Athletes. December 2019. Ortho Info.
https://orthoinfo.aaos.org/en/staying-healthy/flexibility-exercises-for-young-athletes/
25 Choose PT. 6 Exercises to Promote Balance That You Can Do at Home.

https://www.choosept.com/health-tips/6-exercises-promote-balance-home
26-27 Watson, S. Balance Training. November 23, 2020. https://www.webmd.com/fitness-

exercise/a-z/balance-training
28 Tucker, A. 25 Key Fitness Terms Everyone Should Know Before They Step Foot In A
Gym. October 24, 2016
https://www.self.com/story/fitness-terms-to-know-before-working-out

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Exercise Guide for a Healthier You

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Module 4

Exercises for a Better You

At the end of the lesson, you are expected to:

1. Determine the various kinds of exercise-based equipment

III. LEARNING ACTIVITIES

A. Can you identify the picture?

dumbbell set step bench jumping rope

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 2

dumbbells tubes resistance band

cast iron adjustable dumbbell ankle weights

stability ball rubber disc with grip medicine balls

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 3

B. Can you name the following resistance training equipment?

___________________ ___________________ ___________________

___________________ ____________________ _________________

__________________ ____________________ ___________________

__________________ ____________________ __________________

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 4

How to: Whether you walk, run, dance,

How to: Keep your feet shoulder-width apart and

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 5

Squats Done Right

How to: Take a big step forward, keeping your

Lunges: Extra Challenge

How to: Facing down, place your hands slightly

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 6

Push-Ups: Too Hard? Too Easy?

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 7

How to: Stand with your feet shoulder-width apart,

Mastering Bent-Over Rows

Variety is the spice of life, which also goes for your

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 8

Some students choose to jog or walk briskly because they don't

The real challenge lies in developing an exercise routine that you

Exercise programs that are most successful should combine cardio

CARDIOVASCULAR OR AEROBIC EXERCISES

What it is: Cardiovascular or aerobic exercises are endurance

You should begin with a warm-up, which is followed by the

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 9

What it is: Muscular fitness includes both muscular strength and

When correctly performed and sensibly progressed over time,

Staying injury-free throughout the sports season requires a proper stretching

Stretching before athletic activity helps prepare the

Good examples of warm up activities are slowly running

Bouncing can cause muscle strains and other injuries.

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 10

Balance training is an important and effective part of falls

PUTTING IT ALL TOGETHER

All four types of exercise should ideally be incorporated into your

An example of a workout would be 30 minutes of brisk walking or

Recovery is when the true magic happens because your muscles

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 11

2. Aerobic Exercise (Aerobics)

Boot camp programs are designed to

For example, in this bodyweight circuit

You are moving from one exercise

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 12

This is typically done with lighter movements and

For example, if you’re getting ready

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 13

This happens because when

10. Dynamic Warm-Up

_________ _ ___________

___ _

_