PED 031: Fitness Exercises

PROGRAM
DESIG
N

Name of the
Student
Section
Name of Instructor Mr. Jake Jordan D. Cervantes, LPT

Date of Submission

I. ACTIVITY 1: INTERVIEW SESSION (25 pts.)

Direction: Read and follow the directions:

a) Non-FDC Joiners shall find and interview an athlete who sustained an injury while trying
to shape up using sports. The athlete should be a player from; the Professional League,
National, NCAA, SCUAA, Batang Pinoy or Division Meet.
b) A video presentation from this interview must be uploaded to Google Drive and extract
the link (ensure that the link is accessible and within PHINMA Community) and paste it in
the box below. Paste the link also in the private comment section. You will be graded
according to the rubrics below.
c) Follow the questions given below for your interview:
1) How did you prepare your body before engaging in any sporting activity? How long
was the preparation? What comprised the preparations? If there were none, why
were there no preparations?
2) Have you had injuries (injuries not inflicted by others, just by yourself) while
preparing yourself for a sporting activity or during the activity itself? Describe the
mechanism by which the injury was incurred. 3) To what factors would you attribute
these injuries? Why do these factors precipitate the injuries?

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 PED 031: Fitness Exercises
PROGRAM
DESIG
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Paste the link here:

[Link] 2: PROGRAM DESIGN (10 pts.)

Create an integrated program design using based on the results of your body composition and
anthropometric measurements, and postural and performance assessments.

1. Incorporate into the program the basic concepts of the following:

a. Flexibility Training
b. Cardiorespiratory Fitness Training
c. Core Training
d. Balance Training
e. Plyometric Training
f. Speed, Agility, and Quickness Training
g. Resistance Training

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 PED 031: Fitness Exercises
PROGRAM
DESIG
N

Exercise Prescription Form

Instruction:
Design your own fitness plan by filling out this form.

Exercise 1:
Push Ups Duration3: mins. Reps:
4 Sets:4

• Cardiovascular Conditioning
✓ Warm-Up:
Exercise 1:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 2:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 3:______________________ Duration

:_____mins. Reps:______ Sets:______

Exercise 4:______________________ Duration :_____mins. Reps:______ Sets:______

• Muscular Resistance Training

✓ Conditioning
:
Exercise 1:______________________ Duration :_____mins.
Reps:______ Sets:______

Exercise 2:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 3:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 4:_______
_______________ Duration :_____mins. Reps:______ Sets:______

Exercise 5:______________________ Duration :_____mins. Reps:______ Sets:______

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 PED 031: Fitness Exercises
PROGRAM
DESIG
N

#KasamaMoAngPHINMAEd #MakingLivesBetterThroughEducation
 PED 031: Fitness Exercises
PROGRAM
DESIG
N

III: ACTIVITY 3: FITNESS PLAN IMPLEMENTATION (15 pts.)

Direction: Implement your designed fitness program by performing all the included exercises.
Do not forget to document randomly the activities by taking a picture of each activity.
Attach and ensure to put a label on each picture below. You can be as creative as you want.

#KasamaMoAngPHINMAEd #MakingLivesBetterThroughEducation
 PED 031: Fitness Exercises
PROGRAM
DESIG
N

#KasamaMoAngPHINMAEd #MakingLivesBetterThroughEducation
 PED 031: Fitness Exercises
PROGRAM
DESIG
N

#KasamaMoAngPHINMAEd #MakingLivesBetterThroughEducation