Module 5 Revised

Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY

Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022
College of Teacher Education

Bambang Campus
DEGREE PROGRAM All Programs COURSE NO. PATHF1

SPECIALIZATION All Specializations COURSE TITLE Physical Activities Towards Health and
Fitness 1
YEAR LEVEL 1st Year TIME FRAME 10 WK NO. 13-17 IM NO. 5
I. UNIT TITLE/CHAPTER TITLE: The Core and its Function, Weight Training and its Benefits
II. LESSON TITLE: Core Anatomy: Muscle of the Core, Functions of the Core Muscle, Core Exercises,
Weight Training and its Benefits, Exercises for the Chest Muscle, Exercises for the Shoulders,
Exercises for the Arms, Exercises for Lower back and Abdominals, Exercises for Lower Body
III. LESSON OVERVIEW: Movement is everywhere! In this chapter you’ll find out the parts and functions
of your musculoskeletal systems – systems that help you walk, run, dance and enjoy a certain
movement.
IV. DESIRED LEARNING OUTCOMES

The students should be able to:
1. identify the basic anatomy and physiology of the core;
2. perform core strengthening exercises;
3. know the basics of weight training and its benefits and
4. perform different exercises through a physical activity plan.
V. LESSON CONTENT
THE CORE AND ITS FUNCTION
WHAT IS THE “CORE?”
There are many common misconceptions about the “core” even among fitness professionals. Most people
probably think that the core is simply the abdominals, aka “6-pack.” However, the core is much more than that.
The core is the center of our body and it functions to stabilize the trunk while the arms and legs move during
functional movements. When we view it this way, we see that the core actually includes:
· Muscles that stabilize the hips.
· The system of muscles that make up the torso (on the front, the sides, and the back of the body).
· Muscles that stabilize the shoulders.
WHY IS THE CORE SO IMPORTANT?
The core muscles have two main functions

1) to spare the spine from excessive load and
2) to transfer force from the lower body to the upper body and vice versa. Having a strong, stable core
helps us to prevent injuries and allows us to perform at our best.
Injuries to the spine tend to come from a combination of bending forward, side to side or rotating excessively.
Back injuries are not usually linked to one specific incident (lifting something heavy), but rather to a history or
excessive load with bad mechanics. In order to protect the back, ideally we want to create 360 degrees of
stiffness around the spine as we move, run, jump, throw, lift objects and transfer force throughout our body. We
do this when all of the muscles in our hips, torso and shoulders work together.
NVSU-FR-ICD-05-00 (081220) Page 1 of 20

“In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in
this material may be reproduced for educational purposes only not for commercial distribution.”
THE CORE ANATOMY : MUSCLES OF THE CORE
The major muscles that move, support and stabilize your spine are called the muscles of the core or trunk.
Source: https://www.britannica.com/science/abdominal-muscle
Action of the Trunk What the Action Looks Like Primary Muscles
(Move Your Body!)
Trunk flexion Bend forward, or “curl up” action Rectus abdominis (trunk flexors)
Trunk extension Stand up straight (from bent over), Erector spinae (back extensors)
bend backwards
Trunk rotation(ipsilateral Twist to the left and right Internal and external obliques
andcontralateral rotation)
Lateral trunk flexion Bend to the side Obliques and one side of rectus
abdominis and erector spinae
Compression of the abdomen Draw your belly button into your Transverse abdominis
spine
Spinal stability Holds your spine stable during Multifidi
movement

CORE EXERCISES - Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work
together. This leads to better balance and stability making daily activities such as walking, running, and sitting
much easier. A strong core will consist of muscles that work together to support your body. This will make you
less susceptible to injuries, keeping your body aligned and minimizing strain on your muscles and joints. Core
exercises train the muscles in your pelvis, lower back, hips and abdomen to work together. This leads to better
balance and stability making daily activities such as walking, running, and sitting much easier. A strong core will
consist of muscles that work together to support your body. This will make you less susceptible to injuries,
keeping your body aligned and minimizing strain on your muscles and joints.
1. Plank
How to do it:
 Rest your forearms on the floor, with your elbows

directly underneath your shoulders and hands facing
forward so that your arms are parallel.
 Extend your legs out behind you and rest your toes on
the floor. Your body should form one straight line from
your shoulders to your heels.
 Squeeze your entire core, your glutes, and your

quads, and tuck your butt under a little to keep your
lower back straight. Make sure you are not dropping
your hips or hiking your butt up high toward the ceiling.
 Position your head so that your neck is in a neutral

position and your gaze is on your hands. Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by
 Hold this position.
2. Panther Shoulder Tap

How to do it:
 Start on all fours.
 Engage your core and while keeping your back flat

and your butt down (like you're in a plank), lift your
knees off the floor about 1-3 inches. Gaze at the floor
a few inches in front of your hands to keep your neck
in a comfortable position.
 Tap your right hand to your left shoulder, and then

your left hand to your right shoulder, while using your
core strength to keep your hips as still as you can.
 Continue alternating sides.
Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by

3. Butterfly Sit-up
How to do it:
 Lie face up with the soles of your feet together, knees bent out to sides.
Reach your arms overhead. This is starting position.
 Using your core, roll your body up until you are sitting upright. Reach
forward to touch your toes. That's 1 rep.
 Slowly lower back down to starting position and continue immediately

into the next rep. Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by
4. Dead Bug
How to do it:
 Lie face up with your arms extended toward the ceiling and your legs
in a tabletop position (knees bent 90 degrees and stacked over your
hips). This is starting position.
 Slowly extend your right leg out straight, while simultaneously

dropping your left arm overhead. Keep both a few inches from the
ground. Squeeze your butt and keep your core engaged the entire
time, lower back pressed into the floor.
 Bring your arm and leg back to the starting position.

 Repeat on the other side, extending your left leg and your right arm.
5. Half Kneeling Wood Chop
How to do it:
 Start on your knees, and then step one leg a few feet in front of the
other, foot flat on the floor and knee bent at 90 degrees. Hold a light-
to-medium dumbbell by the knee that's on the floor. Grasp onto both
ends of the weight. This is starting position.
 Bring the weight diagonally up toward the ceiling on the opposite side
of your body, twisting your abs as you do. Keep your hips facing
forward—only your core muscles should be rotating.
 Bring the weight back down to starting position. Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by
 Do all your reps on one side, and then repeat on the other side.
6. High Boat to Low Boat
How to do it:
 Sit up straight with your legs bent, feet flat on the floor.
 Keeping your legs together, slowly lift them off the floor until they form
a 45-degree angle to your torso. Engage your entire core, keep your
back flat, and balance on your tailbone.
 You can keep your knees bent (as pictured) or straighten them out for
more of a challenge.
 Reach your arms straight out in front of you, parallel to the floor. If you
feel that you need some extra support, place your hands on the floor,
underneath your hips. Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by

 This is High Boat. Hold here for three deep breaths.
 Then, lower your legs, straightening them out, while also lowering your upper body. Both your
shoulder blades and legs should hover a few inches off the floor. If that is too challenging, keep
them slightly higher off the floor and work toward bringing them lower and lower.
 This is Low Boat. Hold for one breath, and then lift your legs and torso back to High Boat.
7. Body Saw
How to do it:
 Put your toes on a set of gliders or towels and then get into a forearm
plank with your forearms on the floor, elbows directly underneath
your shoulders, hands facing forward so that your arms are parallel,
and legs extended behind you. Tuck your tailbone and engage your
core, butt, and quads. This is starting position.
 Slowly push with your forearms and elbows to slide the gliders or
towels back toward the wall behind you. Move as far as you can
without losing core engagement. Don't let your hips sag.
 Slowly pull with your arms and elbows to return to the starting
position. Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by
8. Side Bend
How to do it:
 Start in a side plank with your right hand on the floor, directly
underneath your right shoulder, and your feet staggered so the left
is right in front of the right (as shown). You can also stack your left
foot on top of your right.
 Engage your core and your butt. Let your left arm relax by your left
side.
 Dip your hips down toward the ground and then lift them back up.
This is 1 rep.
9. Jackknife
How to do it:
 Lie face up with your legs extended and arms extended overhead on
the floor, keeping them close to your ears. Contract your abs to press
your low back into ground. This is starting position.
 Point your toes, squeeze your thighs together, squeeze your glutes,
and simultaneously lift your legs and upper back off the ground,
reaching your hands forward to meet your feet so that your body forms
a V.
 Keep your core engaged as you slowly lower to return to starting position.

10. C-Curve
How to do it:
 Sit on your tailbone with your knees bent and feet flat on the floor.
Hold onto each leg just above the knee.
 Round your spine, tuck your tailbone, and begin to lower your torso
back, as if you were lowering back after a sit-up.
 About halfway (like in the photo above), stop and hold. Keep your
entire core and your quads engaged.
 For an extra challenge, let go of your legs and just hold your arms
out in front of you. Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by
WEIGHT TRAINING AND ITS BENEFITS
WEIGHT TRAINING AND THE TOTAL PHYSICAL FITNESS PROGRAM
Weight training alone is not enough to develop and maintain total health and fitness. It has to get support
from proper nutrition, good health habits, and exercise for endurance, strength, and flexibility. Proper
nutrition will supply the body with enough energy and nutrients to help avoid the excess body fat, and
prevent diseases such as osteoporosis and coronary artery diseases. A healthy lifestyle is another
component that helps in the success of the program. Vices such as smoking, taking dangerous drugs,
and excessive use of alcohol should be avoided.
Benefits of Weight Training

It is very obvious that weight training provides wholesome benefits such as attractive body, increased
strength and power, enhanced metabolism, improved sports performance, and improved self-confidence.
With weight training, almost all people can achieve rapid gains and self-improvement. Fahey (2007)
presented the benefits of weight training:
 Improved quality of life. Vigorous and powerful muscles are essential for the smooth and easy
performance of everyday activities.
 Improved muscle and bone health with aging. Good muscle strength prolongs life and
promotes a healthier life. Regular, lifelong participation in strength training prevents muscle
and nervous system degeneration.
 Improved cardiovascular function. Weight training improves blood pressure regulation.
 Enhanced metabolism. Insulin resistance is linked to high insulin secretion, high blood
pressure, obesity, and blood fat abnormalities. Weight training helps promote a better ratio of
"good" HDL to "bad" LDL cholesterol and reduces insulin resistance. Increased strength and
power. Increased strength and power are advantages in daily life, in tasks ranging from
carrying groceries to lifting suitcases at the airport. Strength training also makes muscles,
tendons, and ligaments stronger and less susceptible to diseases.

Weight Training and your Body

Weight training strengthens tendons and ligaments and improves coordination between the nervous and
muscular systems. Skeletal muscle is also highlighted in weight training. Overload muscles get stronger;
on the other hand, inactive muscles get weaker and become prone to injuries. There are three factors
that determine the strength-gaining potential of an individual; genetics, gender, and training program.
a. Genetic Potential The genes determine the number of muscle fibers and fiber types within each
muscle. The coordination of nervous system, body size, and bone length determine the per
son's strength. Timing and coordination are partially determined by genetics; body size is also
genetics, and they are all important aspects of strength.
b) Gender Differences Men and women gain the same rate of strength, but generally, men
are stronger than women due to their larger muscle mass. However, when strength is
expressed per unit of the cross-sectional area of muscle tissue, men are only 1 to 2 percent
stronger than women in the upper body, and almost equal to women in the lower body strength.
The study shows that women have a greater proportion of their muscle mass in the lower body
than men. Men have greater muscles in the upper body as compared to women, the reason
that men have stronger shoulders than women.
c) Training Program A well-designed weight-training program according to Fahey, 2007, if
practiced systematically will increase muscle strength in almost anyone. The training program
can be individualized, so, the person himself has the full control of the training gains.
Source: https://www.pinterest.ph/pin/572801646326832935/

Weight Training Guidelines
Guidelines work best before starting any physical activities or program. Guidelines are part of planning
which helps individual little by little achieve his goal. Fahey (2007) in his book Basic Weights Training
has recommended fourteen (14) training guidelines for a long lasting fitness development.
1. Train the way you want your body to change. Choose a well-rounded program that concentrates
on the major muscle groups.
2. Do the exercises properly.
3. Eat a well-balanced, high-performance diet.
4. Train year-round.
5. Get in shape gradually, Training is a stress the body has to overcome, give time to the body to
adapt to the stress of exercise. Muscles are sensitive and prone to injury on the early phase of the
training; take the conditioning and the intensity step by step.
6. Don't train when you're ill or seriously injured.
7. Train first for volume (more repetitions) and only later for intensity (more weight or resistance).
8. Listen to your body. The body dictates a person's pace. If the body needs rest more than it needs
exercise, listen to your body.
9. Vary the volume and intensity of your workouts. Cycle training, or periodization of training, is a
technique that allows the body to recover more fully and to train hard when intense training is
required. The principle explains: You do a particular exercise more intensely in one work-out than
in another rather than training at maximum intensity for every exercise during every weight-training
session.
10. Don't over train.
11. Train systematically. Plan a proper work-out schedule for the succeeding weeks and months.
12. Train your mind.
13. Learn all you can about exercise.
14. Keep the exercise program in its proper perspective.
Weights and Other Resistive Exercise Program
1. Free Weights Free - weights include barbells and dumbbells. Barbell has a length of 5-7 feet long with
weights placed at both ends and secured by collars. There are two types of barbell; standard and
Olympic. Standard barbells vary in length and weight. Olympic barbells are 7 feet long, weigh 45 pounds
(20 kgs.), have a rotating sleeve at the end and are made of steel. While dumbbells are shorter than
barbells and are held by both hands.
2. Weight Machines - Weight machines are the famous attraction in all commercial fitness centers/gym.
These machines are high-end and expensive, yet, provide the best workout especially among not-
athletes.
Exercise machines are the after sought equipment preferred to use for weighing training because they
are safe to use, convenient, and technologically advanced.

3. Without Weights Strength/ Body Weight - Strength can be increased without the use of weights. This
can be achieved by utilizing the body as weight and gravity as resistance. Exercises without the use of
weights can- not build strength just like what weight training does, but very convenient to use. Aerobic
exercises are the best example of this without having to join or enroll in a fitness class.
A Comparison of Free weigh and Exercise Machine

Structure of the Weight Training Program
1. Number of Training Sessions per Week - Most people prefer to train between 2 and four days per
week. Two days allotted per week for training is the minimum time to improve strength, while less than
two days leads to muscle soreness and other training-related injuries. Excessive training brings delayed
progress because of some damage tissues that results to rest in due time.
2. Warm-up and Cool-down
3. Choosing the Correct Weight - Choose the right weight when you begin your program. As a beginner,
select a weight that you can carry comfortably for at least ten repetitions. During the first workout, observe
1 set of exercise only to condition the muscles and at the same time learning the exercises. Once the
muscles feel a relative ease after the workout, gradually add sets to the program. During the later training
sessions, weight is gradually added until it bears a significant load and the 10-repetition set becomes
difficult. Weight is continuously added when every after the finish, the performer felt ease.
4. Sets and Repetitions - Many might ask how to determine the ideal number of repetitions and sets to
claim that the program is efficient and comprehensive. If the endurance is increased, perform more
repetitions (10 or more) and more sets (3 or more). If increased in strength is the main goal, execute
fewer repetitions and use more weights. Doing 4 to 6 repetitions per set for 1 to 5 sets is best for
developing strength. Some people get interested in doing single maximum lifts are advised to perform I -
3 sets so they can adjust to the heavier weights.
For beginners, it is recommended to start the program with more repetitions and less weight; this
procedure helps the body adapt to the demand of the program and at the same time conditions the body
away from injuries. Being new to the program, start the exercises with 1 set of 8 - 10 repetitions. Perform
the program constantly, practice loading by increasing the weight and repetitions. Beginners to become
elite athletes, cycling technique, is best recommended for body adaptation.

Example of a Beginning Weight-Training Program
Exercise Recommendations for Healthy Adults

EXERCISES FOR THE CHEST MUSCLES

1. Pushup
How to do it:
 Start on all fours and place your hands directly underneath

your shoulders, keeping your arms straight.
 Keep your hips in line with your shoulders, and lower as close
to the floor as possible. Don’t let your hips drop to the floor, or
stick your butt in the air. Keep your wrists strong, pressing
powerfully into the floor.
 Pro tips: If it feels too easy, take a slightly narrower grip or

elevate your feet, King suggests. If it feels too hard, start on
your knees, or elevate your hands, positioning them on a chair
Source: https://www.stack.com/a/perfect-push-ups
or bench while your feet are on the floor.
2. Flat dumbbell bench press

How to do it:
 Lie down on a flat bench with a dumbbell in each hand.
 Your hands should be shoulder-width apart holding the

dumbbells on either side of the chest. Your arms should
create 90° angles with your palms facing forward (away
from you).
 Press the weights up as you squeeze your chest muscles

to create tension, . Once your arms are straight, lower
down and repeat.
Source: https://weighttraining.guide/exercises/dumbbell-fly/
 Pro tips: If it’s too easy, pause at the bottom of each rep for two seconds to increase time under
tension. If it’s too hard, use a lighter load or switch to a neutral grip (palms facing one another)
so your lats can support the movement, he adds.
3. Decline dumbbell flye

How to do it:
 Set a bench to a decline angle. Set dumbbells on the

floor by the head end of the bench, on either side.
 Lie down on your back and take the weights in each

hand. Press the weights up so your arms are straight
with palms facing each other.
 Slowly lower the weights down with a slight bend in your

elbows, following a wide arc, until you feel a stretch in your chest.
 Keep tension in your pecs as you bring your arms back to the start position.
 Pro tips: If it’s too easy, decline the angle of the bench more to really target your upper pecs,
King says. And if it’s too difficult, switch over to the cable machine flye.
Source: https://fitnessvolt.com/decline-dumbbell-fly-chest/

EXERCISES FOR THE SHOULDERS

1. Seated Dumbbell Military Press
How to do it:
 Raise an adjustable bench to vertical, and sit against it

with a dumbbell in each hand.
 Hold the weights at shoulder-level, palms facing out, then

press them straight overhead.
 Don’t let your elbows drop below your ears, and keep your
arms bent at 90° Source:https://weighttraining.guide/exercises/seated-dumbbell-overhead-press/
2. Dumbbell Front Raise

How to do it:
 Stand with dumbbells in each hand at your sides, shoulders

back, knuckles facing out.
 Raise one arm, rotating your wrist so your palms are facing the
floor, bringing the weight up to eye-level.
 Return the weight to your side, then repeat with the opposite
arm. Also be sure to control the weight and avoid excess arm
swing on the descent, and avoid leaning to either side, she
adds. Source: https://weighttraining.guide/exercises/alternating-dumbbell-
front-raise/
3. Wide Reverse Flyes

How to do it:
 Grab a dumbbell in each hand, and

stand with feet hip-width apart or
assume a staggard stance.
 Hinge at your hips, and bring the

weights together so they’re touching,
palms facing one other.
 Turn the dumbbells so your palms face

down, and your elbows are in line with
your shoulders. Return back to starting Source: https://www.coachmag.co.uk/dumbbell-exercises/2279/build-broader-shoulders-
position, and repeat. with-the-dumbbell-reverse-flye
 You can also do this while lying down on a bench, which removes your ability to assist your
shoulders with your hips, and therefore isolates your rear deltoids even more.

Exercise for the Arms

1. Barbell Bicep Curl up
How to do it:
 Stand while holding a barbell in both hands.
 Perform a barbell curl by flexing both elbows, keeping

your shoulder blades retracted.
 Curl bar up to about chest level. Do not allow your

lower back to arch. Keep your spine in a neutral
position.
 Slowly lower the bar back to the original position by extending your elbows.
Safety: To decrease stress on your elbow, do not grip too close or too wide on the bar. To determine grip
width, extend your elbows so your hands fall naturally to your sides, palms facing forward. Where your hands
fall at your sides is the position where they should be when they grip the bar.
Source: https://www.coachmag.co.uk/exercises/arm-exercises/151/barbell-curl
2. Dumbbell Hummer Curls

How to do it:
 Stand with your feet flat on the floor, pointing straight ahead.
 Hold a dumbbell in each hand with arms at your sides; palms

facing each other.
 Perform a hammer curl by performing elbow flexion while

keeping your palms facing each other.
 Keep your shoulder blades retracted throughout the exercise.
 Slowly return dumbbells to their original position.

Source: https://weighttraining.guide/exercises/dumbbell-hammer-curl/
3. Bench Dumbbell Triceps Extension

How to do it:
 Lie on a flat bench.
 Your feet should be flat with toes pointing straight ahead.
 Hold dumbbells in both hands with elbows flexed.
 Extend your elbows until your arms are straight.
 Hold.
 Slowly lower each dumbbell toward your forehead by

flexing your elbows. Be sure to keep your low-back in
a neutral position throughout the exercise. Do not let
it excessively arch off the bench.
 Repeat.
Source: https://weighttraining.guide/exercises/decline-dumbbell-triceps-extension/

EXERCISES FOR LOWER BACK AND ABDOMINALS

1. Side Bend
How to do it:
 Start in a side plank with your right hand on the floor, directly
underneath your right shoulder, and your feet staggered so the left
is right in front of the right (as shown). You can also stack your left
foot on top of your right.
 Engage your core and your butt. Let your left arm relax by your left
side.
 Dip your hips down toward the ground and then lift them back up.
This is 1 rep.
2. Butterfly Sit-up
How to do it:
 Lie face up with the soles of your feet together, knees bent out to
sides. Reach your arms overhead. This is starting position.
 Using your core, roll your body up until you are sitting upright.
Reach forward to touch your toes. That's 1 rep.
 Slowly lower back down to starting position and continue

immediately into the next rep. Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by
3. Dead Bug
How to do it:
 Lie face up with your arms extended toward the ceiling and your
legs in a tabletop position (knees bent 90 degrees and stacked over
your hips). This is starting position.
 Slowly extend your right leg out straight, while simultaneously

dropping your left arm overhead. Keep both a few inches from the
ground. Squeeze your butt and keep your core engaged the entire
time, lower back pressed into the floor.
 Bring your arm and leg back to the starting position.
 Repeat on the other side, extending your left leg and your right arm.

EXERCISES FOR LOWER BODY
1. Goblet Squat
How to do it:
 Stand with your feet hip-distance apart and hold one end of a dumbbell
with both hands with your elbows pointing down.
 Pressing down firmly on your feet, sit into a squat, pushing your butt
back and down. Avoid caving your knees inward and lifting your heels
or toes up.
 Keep your chest lifted and core engaged.
 Then, press your heels to stand back up.
Source: https://www.skimble.com/exercises/18134-dumbbell-pop-squat-how-to-do-exercise
2. Lateral Lunge
How to do it:
 Stand with your feet together and hold a medium-heavy set of

dumbbells.
 Take a big step to your right side and lower down into a lunge, hinging
forward at the hips and keeping your chest lifted. Be sure both feet are
firmly planted on the floor and toes are facing straight.
 Push off with your right foot to come back to the starting position while
keeping your left foot on the floor. This is one rep.
 Alternate sides.
Source: https://www.inlifehealthcare.com/2014/12/29/muscle-building-foods/lateral-lunge-2/
3. Calf Raise
How to do it:
 Stand with your feet together and hold a dumbbell in each hand by your
sides.
 Lift your heels off the floor, balancing on your toes.
 Hold for a few seconds and then bring your heels back down to the
ground.
Source: https://nl.pinterest.com/pin/464011567841753438/

VI. ASSIGNMENT
Come on! Let’s Take a break and relax by evaluating yourself personally.
WHAT AM I GRATEFUL FOR? Gratitude is one of the keys to a truly happy life. Being grateful will also
lower your chances of experiencing stress and anxiety. Asking yourself this question will give you a dose
of optimism and make you realize that your life is not as bad as you think it is.
List down thing, events and or part of your life that you are grateful for.
1.
2.
3.
AM I LIVING A LIFESTYLE THAT PROMOTES PHYSICAL, MENTAL AND SPIRITUAL WELLBEING?
A healthy lifestyle should focus not only on your physical wellbeing, but also your mental and spiritual
wellbeing.
AM I GIVING THE PEOPLE I VALUE MOST ENOUGH TIME? You should never be too busy for people
who love and care for you. In the end, they are the only ones who matter.
Source https://in.pinterest.com/pin/26106872827635124/

VII. LEARNING ACTIVITIES
PERSONAL WORKOUT EXPERIENCE ACTIVITY 9
Create and document your physical activity routine for 2 weeks (14 days).
The physical activity log should be place in a long bond paper with cover page if possible
you can put your college logo on the upper right oh the header (see sample in the documents
provided by your instructor you can submit e copy or hard copy it depends on your choice) the
Physical Activity Log should contain the following:
a. Picture of you doing the daily activities
b. List of exercises for the day and its repetitions/sets and duration
c. Thought of today: write your thoughts and realization after the workout session
d. Your Workout in a week should target muscular strength and muscular endurance of
upper and lower body, cardiovascular endurance and flexibility.
e. Final Conclusion: After 14days discuss why physical education and physical fitness
important in relation to our daily activities.
f. Add 3-5 Core workout that can be found in this module.
g. Attach video clip/ photo on everyday work out for verification purposes.
Your activity will be graded according to the following criteria:
Criteria
Components of Health Related Fitness 50

Four components of health are represented in workout
-cardiorespiratory
-Muscular strength
-Muscular endurance
-Flexibility
Proper Execution (to be verified in the video) 40
Written Output (Able to follow instructions) 10
TOTAL 100
LET’S GO BACK!
AT THIS MOMENT YOU NEED TO

ACCOMPLISH YOUR PFA POST TEST IN
IM.NO.1
NO PAIN, NO GAIN

VIII. EVALUATION
Quiz will be administered online through Google Classroom/MS Teams.
IX. REFERENCES
a. Books
1. Jun C. Alave, (2016) Physical Education and Health, JFS Publishing Services, Pasay City,
Philippines.
2. Hoeger, W., Hoeger, S. 2007. Fitness and wellness (7 th Ed.). USA. Human Kinetics Inc.
b. E-sources
1. Chai, Carmen, (2017). 8 Reasons why weight training is incredible for your health. Retrieved
August 2020 from https://globalnews.ca/news/3513498/8-reasons-why-weight-training-is-
incredible-for-your-health/
2. Parren, Alexandra, (March 2020), Free Weights Vs Resistance Machines - Which Is Better For
You? Retrieved August 2020 from https://bit.ly/38GBy1v
3. Winderl, Amy, (October 2018), 20 Core Exercises Top Trainers Swear. Retrieved August 2020
from https://www.self.com/gallery/core-exercises-top-trainers-swear-by

MAKEDA PAG-ASA R. YOUNG JONAR T. ZABALA

BPEd, Faculty BPEd, Faculty
CLAYDON G. WIGAN DIVINA B. BANGAYAN

RONNIE M. SADUESTE JENKINS C. AMPAT

JONAR T. ZABALA
Program Chair
ELMA P. APOSTOL, EdD

Dean


Module 5 Revised

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Module 5 Revised

Uploaded by

Copyright:

Available Formats

Republic of the Philippines

NUEVA VIZCAYA STATE UNIVERSITY

College of Teacher Education

DEGREE PROGRAM All Programs COURSE NO. PATHF1

IV. DESIRED LEARNING OUTCOMES

THE CORE AND ITS FUNCTION

WHAT IS THE “CORE?”

The core muscles have two main functions

NVSU-FR-ICD-05-00 (081220) Page 1 of 20

THE CORE ANATOMY : MUSCLES OF THE CORE

NVSU-FR-ICD-05-00 (081220) Page 2 of 20

 Rest your forearms on the floor, with your elbows

 Squeeze your entire core, your glutes, and your

 Position your head so that your neck is in a neutral

 Hold this position.

2. Panther Shoulder Tap

 Start on all fours.

 Engage your core and while keeping your back flat

 Tap your right hand to your left shoulder, and then

 Continue alternating sides.

NVSU-FR-ICD-05-00 (081220) Page 3 of 20

 Slowly lower back down to starting position and continue immediately

 Slowly extend your right leg out straight, while simultaneously

 Bring your arm and leg back to the starting position.

 Bring the weight back down to starting position. Source: https://www.self.com/gallery/core-exercises-top-trainers-swear-by

NVSU-FR-ICD-05-00 (081220) Page 4 of 20

 This is High Boat. Hold here for three deep breaths.

NVSU-FR-ICD-05-00 (081220) Page 5 of 20

WEIGHT TRAINING AND ITS BENEFITS

WEIGHT TRAINING AND THE TOTAL PHYSICAL FITNESS PROGRAM

Benefits of Weight Training

NVSU-FR-ICD-05-00 (081220) Page 6 of 20

Weight Training and your Body

NVSU-FR-ICD-05-00 (081220) Page 7 of 20

Weight Training Guidelines

Weights and Other Resistive Exercise Program

NVSU-FR-ICD-05-00 (081220) Page 8 of 20

A Comparison of Free weigh and Exercise Machine

NVSU-FR-ICD-05-00 (081220) Page 9 of 20

Example of a Beginning Weight-Training Program

Exercise Recommendations for Healthy Adults

NVSU-FR-ICD-05-00 (081220) Page 10 of 20

EXERCISES FOR THE CHEST MUSCLES

 Start on all fours and place your hands directly underneath

 Pro tips: If it feels too easy, take a slightly narrower grip or

2. Flat dumbbell bench press

 Lie down on a flat bench with a dumbbell in each hand.

 Your hands should be shoulder-width apart holding the

 Press the weights up as you squeeze your chest muscles

3. Decline dumbbell flye

 Set a bench to a decline angle. Set dumbbells on the

 Lie down on your back and take the weights in each

 Slowly lower the weights down with a slight bend in your

NVSU-FR-ICD-05-00 (081220) Page 11 of 20

EXERCISES FOR THE SHOULDERS

 Raise an adjustable bench to vertical, and sit against it

 Hold the weights at shoulder-level, palms facing out, then

2. Dumbbell Front Raise

 Stand with dumbbells in each hand at your sides, shoulders

3. Wide Reverse Flyes

 Grab a dumbbell in each hand, and

 Hinge at your hips, and bring the

 Turn the dumbbells so your palms face

NVSU-FR-ICD-05-00 (081220) Page 12 of 20