REFLECTIVE ESSAY
Direction: In less than 200 words, explain how you will include functional exercises
and core/flexibility training as part of your exercise routine that you can carry out regularly.
I will ensure a balanced approach toward functional exercises and core/flexibility training
by integrating compound movements like squats, lunges, and push-ups to set a basis for
improving overall strength and coordination. These exercises work many muscle groups
together, which assists in everyday movements and athletic performance in general. I will do
these 3-4 times a week, using only body weight or having light weights around so I can do them
anywhere. I will reserve some days specifically for the core workout, including planks, Russian
twists, and leg raises. These exercises increase the muscles' strength in holding the body
together, thereby promoting upright posture and limiting injuries. Core training will, at the very
least, be incorporated into my routine 3 times a week. In terms of Flexibility Training, dynamic
stretches will be done before the workout and static stretches after the workout to allow room for
flexibility. It will increase my flexibility, balance, and mental relaxation if I add in some yoga
exercises twice a week. All these components combined will help me build an all-rounded and
effective exercise routine that works for health and functional fitness.
KNOWLEDGE CHECK
Direction: Encircle the letter of the best answer that corresponds to the following
questions or statements.
1. How many categories of core exercises there are?
a. 1 b. 2 c. 3 d. 4
2. Which exercise modality tends to increase joint range of motion?
a. Functional b. Core c. Flexibility d. Endurance
3. Training includes exercises that are primarily multi-joint and are multi- planar which
promotes better movement facilitation.
a. Functional b. Core c. Flexibility d. Endurance
4. Stretching is a type of functionally based stretching exercise used in sports-specific
contexts by preparing the body for the specific movements that will ensue.
a. Isometric b. Static c. Active d. Dynamic
5. Exercises are upper body exercises that move the resistance toward the torso (direction
of force application is toward the body) and can be categorized either vertically or
horizontally.
a. Push b. Pull c. Rotational d. Gait + Carry
