DAVAO CENTRAL COLLEGE, INC.

Juan dela Cruz Street, Toril, Davao City

Landline No. (082) 291 1882
Accredited by ACSCU-ACI

P.EDUC 1
MOVEMENT ENCHANCEMENT
PART 1

LEARNING MODULE
SY 2020-2021
Instructor:
Karla Jane S. Noriega

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 DAVAO CENTRAL COLLEGE, INC.
Juan dela Cruz Street, Toril, Davao City
Landline No. (082) 291 1882
Accredited by ACSCU-ACI

Week 11

Unit 4: Core Engagement Exercise

Topic: Arm and Shoulder Exercise

Learning Outcomes:
1. Explain the benefits of engaging in chest and shoulder
exercise
2. Execute properly the chest and shoulder exercise

Concept Digest (Discussion)

What are the benefits of arms and shoulder exercise?

Arms and shoulder exercise improve muscle tone or strength and

there are a number of exercises you can do to work this area
and reap the following benefits:

a. Stronger arms make it easier to perform everyday tasks.

Whether you're driving, carrying shopping bags, picking up
kids, or even doing the laundry, daily living is that
little bit easier when you've got powerful arms.
b. Increased arm strength will increase results in any
workouts - even exercises that focus on other body parts.
From swimming and running to tennis and yoga, strong arms
provide the balance and foundation to propel your results
from good to great.
c. Muscle burns more calories than fat so strong, toned arms
can help you achieve weight loss. Arm exercises are also a
fantastic way to strengthen and tone your core as your
abdominal muscles engage when you perform the repetitions.
d. Keeping your arms pumped up will also give you a healthy
heart, according to the American Heart Association. Plus,
strength training can boost bone density and keep your
bones healthy - which is particularly important as you get
older.
e. Arm exercises are one of the most flexible types of
training as you can tone your arms with little or no
equipment whether you're at home, at the gym or even on
holiday. Toned arms can also boost your confidence and
encourage you to wear tops that show off your muscle
definition.
Sources: https://www.puregym.com/exercises/arms-and-shoulders/

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 DAVAO CENTRAL COLLEGE, INC.
Juan dela Cruz Street, Toril, Davao City
Landline No. (082) 291 1882
Accredited by ACSCU-ACI

Arms and Shoulder Exercise

1. Arm Circles
a. Stand with your feet shoulder-
width apart. Extend both arms out
straight to your sides to form a
T with your body.
b. Slowly rotate your shoulders and
arms to make forward circles about
1 foot in diameter.
c. Continue for 15 circles, then
reverse directions and complete
15 rotations in the opposite
direction.

2. Triceps dips
Build your triceps by using
only your body weight. While you
can do this on the floor, opting for
a couch, bench, chair, or sturdy
coffee table also works as a great
base.
a. Place your hands shoulder-width
apart on the furniture you’re
propping yourself up on.
b. Shift your pelvis and bottom
forward so there’s a 3- to 6-inch
gap between your back and the
object — giving you clearance as
you dip down.
c. Bend your legs in a 90-degree
angle with your feet planted
firmly on the ground, or extend
them out in front of you (but
don’t lock your knees).
d. Slowly lower your body down and
back up, focusing on engaging
your triceps.

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 DAVAO CENTRAL COLLEGE, INC.
Juan dela Cruz Street, Toril, Davao City
Landline No. (082) 291 1882
Accredited by ACSCU-ACI

3. Side Plank
a. Lying on your right side on the
floor, lift your core up.
b. Press your forearm into the
ground for stability. You’re
supporting arm and shoulder
should be at a 90-degree angle.
c. Extend your legs out with your
feet supporting you. Your torso
should form a relatively
straight line with your neck,
head, and legs.

4. Bicup Curl with Shoulder Press

Although you can use weights for
this exercise, it can be just as
effective with household items like a
can of food or bottle of laundry
detergent. This exercise primarily
focuses on your bicep muscles but
also works your deltoids and core.

a. Stand with your feet hip-width

apart and your back straight.
b. Keep your elbow close to your
body as you curl your bicep —
lifting the object to your
shoulder in a controlled
motion.
c. Then your hand outward so your
palm and wrist are pointed
toward the ceiling as you press
the object upward above your
head.

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 DAVAO CENTRAL COLLEGE, INC.
Juan dela Cruz Street, Toril, Davao City
Landline No. (082) 291 1882
Accredited by ACSCU-ACI

5. Lateral Plank Walk

Tone your abdominal
muscles as you strengthen your
arms. Put a spin on a traditional
plank by moving side to side.
a. Start in a high plank with
your palms flat, hands
shoulder-width apart, shoulders
directly above your wrists,
legs extended behind you, and
your core and glutes engaged.
b. Step right, leading with
your right hand and right foot,
maintaining a plank as you move.
This is 1 rep.

6. Superman
No equipment is necessary for this
powerful lower back, glute, and
shoulder exercise. Keep at this
exercise and you’ll find your body
shaping up to heroic standards.

a. Lie on your stomach with

your arms and legs extended.
b. Engage your glutes and
shoulders as you simultaneously
lift your arms, chest, and legs
off of the floor.
c. Hold this upward position for 3
seconds. You’ll look like
superman or superwoman flying
through the air.
d. Slowly come back down to starting
position.

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 DAVAO CENTRAL COLLEGE, INC.
Juan dela Cruz Street, Toril, Davao City
Landline No. (082) 291 1882
Accredited by ACSCU-ACI

7. Kickboxing punches
If you’ve ever entered the ring
or a cardio kickboxing class, you
know that throwing punches burns
a lot of calories. They also help
tone and strengthen your arms and
upper back.
a. Begin your stance with your
feet hip-width apart.
b. Bring your right arm up in a
45-degree angle with your fist
just below your jawline.
c. Extend your arm across your
body as you punch your fist at an
imaginary target in front of you.
Put force behind your punch but
don’t overextend your shoulder
muscles.

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 DAVAO CENTRAL COLLEGE, INC.
Juan dela Cruz Street, Toril, Davao City
Landline No. (082) 291 1882
Accredited by ACSCU-ACI