Name: ____________________________________ Grade and Section: ___________________

Activity: Synthesis

1. Differentiate aerobic, muscle strengthening and bone strengthening activities?

2. Among the various adaptations to aerobic exercise, resistance exercise, and

stretching exercise, which one is the most important adaptation for you? Why?

3. How do these activities contribute to your overall health? Cite at least 5

benefits each

4. Explain why fitness is achieved, not received?

Activity: Evaluation

What are your top 3 barriers? Write specific ways on how you can overcome
these barriers

1.

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

2.
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

3.

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

Copyright © 2020 Polytechnic College of La Union Basic Education Department. All rights reserved.
For 2 weeks, perform this exercise routine 6 times. Record a video of yourself performing
the set of exercise activities. Guide videos are on your flash drive. I need 6 videos for
the next pick-up of flash drives.

EXERCISE ROUTINE
1. Do the warm-up first, the work-out proper, then the cool-down. Then perform the
following Exercises.
WARM-UP
Activity Time
light jog 30 sec
back pedal 30 sec

WORK-OUT PROPER
kick down 30 sec
modified push-ups 30 sec
modified plank 30 sec
Froggers 30 sec
side lunge 20 sec

recover/rest 15 sec

2 feet forward/backwards hops 30 sec

in place
Plank 20 sec
Squats 30 sec
abdominal curls 30 sec
recover/rest 15 sec
opposite arm/leg extension 30 sec
2 feet lateral hops in place 30 sec
alternating step back lunges 30 sec

recover/rest 15 sec

jumping jacks 15 sec

abdominal curls 30 sec
modified push-ups 30 sec

Recover 15 sec

modified plank 30 sec

Burpees 30 sec
squat hold 15 sec
shoulder press 30 sec (Carry 2 bottles of
500ml water)

Copyright © 2020 Polytechnic College of La Union Basic Education Department. All rights reserved.
 COOL DOWN

cobra stretching 15 sec

pretzel stretch 15 sec
lower back stretch 15 sec
standing hamstring stretch 15 sec

Reference:

Physical Education and Health Volume 1

REX BOOKSTORE

By: Lualhati Fernando-Callo

and Peter Fermin Dajime

DEPED Learner’s Module for HOPE I

Copyright © 2020 Polytechnic College of La Union Basic Education Department.

All rights reserved. No part of this publication may be reproduced, distributed or transmitted in any form
or by any means including photocopying, recording, or other electronic or mechanical methods, without
the prior written permission of the school, except in the case of brief quotations embodied in critical
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Copyright © 2020 Polytechnic College of La Union Basic Education Department. All rights reserved.