PED 031: Fitness Exercises

PROGRAM DESIGN

Name of the Student

Section
Name of Instructor Ms. Tracy Denise L. Cayabyab

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 DESIGN

II. ACTIVITY 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

Exercise Prescription Form

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

Exercise 1: Push Ups Duration : 3 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 DESIGN

a. Frequency: x a week (put check on the day/s below)

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

b. Intensity: (check your risk stratification)

Low Risk -> Moderate to High Intensity

Moderate Risk -> Low to Moderate Intensity

High Risk -> Low Intensity

c. Time: min/session min/week

d. Type: (check the exercises you will include in your program

Others:

 Cool Down:
Exercise 1: Duration : mins. Reps: Sets:

Exercise 2: Duration : mins. Reps: Sets:

Exercise 3: Duration : mins. Reps: Sets:

Exercise 4: Duration : mins. Reps: Sets:

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 PED 031: Fitness Exercises
PROGRAM DESIGN

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.

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 PED 031: Fitness Exercises
PROGRAM DESIGN

#KasamaMoAngPHINMAEd #MakingLivesBetterThroughEducation
 PED 031: Fitness Exercises
PROGRAM DESIGN

#KasamaMoAngPHINMAEd #MakingLivesBetterThroughEducation