Physical Education: Module 7: Designing Your Own Exercise Program

Republic of the Philippines
CENTRAL BICOL STATE UNIVERSITY OF AGRICULTURE

Impig, Sipocot, Camarines Sur 4408
Website: www.cbsua.edu.ph
Name: Kristina Faith B. Aragon

Course & Section: BS INFO TECH 1A
Date: September 30, 2021
PHYSICAL
EDUCATION
Module 7: Designing Your Own Exercise Program
Module content is lifted from the Physical education 1 Physical Fitness and Gymnastics by: Nenita J.
Dimapilis MAT, Lorna A. Espeso MAT, Ma. Luisa Gadilla-Isip MAT.
HOW MUCH HAVE YOU LEARNED?
The following activities shall help you assess your knowledge to create your owm physical fitness paln.
TASK 1
In a long bond paper, create a Personal Fitness Program to maintain a healthy lifestyle that has a moderate
to vigourous exercises for 1 month period.
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(Monday) (Tuesday) (Wednesday (Thursday) (Friday) (Saturday) (Sunday)
)
Warm up for Warm up for Warm up for Warm up for Warm up for Warm up for
10 minutes 10 minutes (2 10 minutes (2 10 minutes (2 10 minutes 10 minutes (2
(2 reps re reps re reps re reps re (2 reps re reps re
exercise) exercise) exercise) exercise) exercise) exercise)
Running for Running for Running for Running for Running for Running for
(1 rep) rep) rep) rep) (1 rep) rep)
Jumping rope Jumping rope Jumping rope Jumping rope Jumping rope Jumping rope
for 10 for 10 for 10 for 10 for 10 for 10
minutes (1 minutes (1 minutes (1 minutes (1 minutes (1 minutes (1
rep) rep) rep) rep) rep) rep)
Push up – 20 Push up – 20 Push up – 20 Push up – 20 Push up – 20 Push up – 20
REST
counts for 3 counts for 3 counts for 3 counts for 3 counts for 3 counts for 3
Curl up – 20 Curl up – 20 Curl up – 20 Curl up – 20 Curl up – 20 Curl up – 20
Squats – 25 Squats – 25 Squats – 25 Squats – 25 Squats – 25 Squats – 25
Stretching Stretching Stretching for Stretching Stretching Stretching
for 5 minutes for 5 minutes 5 minutes ( 2 for 5 minutes for 5 minutes for 5 minutes
( 2 reps each ( 2 reps each reps each ( 2 reps each ( 2 reps each ( 2 reps each

)
minutes (1 minutes (1 minutes (1 minutes (1 minutes (1 minutes (1 REST

)
REST
mins (1 rep) mins (1 rep) mins (1 rep) mins (1 rep) mins (1 rep) mins (1 rep)

)
mins (1 rep) mins (1 rep) mins (1 rep) mins (1 rep) mins (1 rep) mins (1 rep) REST
Day 29 Day 30
(Monday) (Monday)
Warm up for Warm up for

10 minutes 10 minutes (2
(2 reps re reps re
exercise) exercise)
Running for Running for
25 minutes 25 minutes (1
(1 rep) rep)
Jumping rope Jumping rope
for 20 for 20
minutes (1 minutes (1
rep) rep)
Push up – 30 Push up – 30
counts for 5 counts for 5
mins (1 rep) mins (1 rep)
Curl up – 30 Curl up – 30
rep) rep)
Squats – 35 Squats – 35
rep) rep)
Stretching Stretching
for 5 minutes for 5 minutes
( 2 reps each ( 2 reps each
exercise) exercise)
SUMMARY
Being physically active can help to lift your mood, it can give you more energy and make you feel
more confident. It can also be a great way to spend time with friends and meet new people. All physical activity
makes your muscles stronger, improves your circulation and can help prevent health problems in later life.
Basically, there are two types of exercise. They’re called isotonic and isometric. In fact, all activities have some
isotonic and some isometric parts, but most fall mainly in one or the other category.
END OF MODULE ASSESSMENT
Direction: Answer the following question.
1. What are the benefits of exercise for health and well-being?

● Exercise keeps the body strong and healthy and can improve mental health by decreasing
symptoms of depression, anxiety, pain and loneliness. It can also improve focus, school
performance, sleep and energy levels. feel better – with more energy, a better mood, feel more
relaxed and sleep better. Furthermore, exercise helps people lose weight and lower the risk of
some diseases. Therefore, exercise can help keep your body at a healthy weight and it can help a
person age well.
2. What are the reason of exercise?

● Exercise helps you control and manage your weight
● Exercise burns calories
● Exercise helps you to stay healthy
● Exercise gives energy
● Exercise helps you feel happier and can ease the effects of depression and anxiety
3. What are the Physical/practical and mental exercises to achieve happiness?

● Running, jogging, 30 jumping jacks, 100 simple jumps and roping are some of the exercises to start
and improving mood anywhere.Mind-body exercises include meditation, relaxation exercises,
breathing activities and guided imagery. Meditation is one of the most effective ways to become more
happy, calm and positive.
4. How many calories are burned while walking or jogging one mile?
● According to Dr. Daniel V, a general estimate for calories burned in one mile is approximately 100
calories per mile.
5. If you have been working out for a while and stopped losing weight., what is happening?
● When you stop working out, the body fat increases as your calorie requirement decreases. Your
metabolism slows down and the muscles lose their ability to burn as much fat. Also, since you're not
burning the same amount of calories as you used to while working out, the extra calories will be stored
as fat in the body.
LOOKING AHEAD
Body Movements
● The next module will help you understand the types and directions of body
moevements.
SELF AND MODULE EVALUATION

How Was Your Experience? Tell Me About It ( Rate This module by writing your score in the circle below.)
5 - learned a lot from this module 5 - Module is learner-friendly, comprehensive and easy to understand
4 – I learned just right 4 – Module is clear but lack few details
3 – I still need guidance on each topic 3 – Module has vague points that require revision.
2 – I don’t understand anything discussed 2 – Module does not cater my learning needs
5 5
REFERENCE
• Source: Physical education 1 Physical Fitness and Gymnastics by: Nenita J.
Dimapilis MAT, Lorna A. Espeso MAT, Ma. Luisa Gadilla-Isip MAT
● https://www.bupa.co.uk/health-information/exercise-fitness/types-of-exercise
• https://www.verywellfit.com/sample-workout-schedule-1230758 )

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Republic of the Philippines

CENTRAL BICOL STATE UNIVERSITY OF AGRICULTURE

Name: Kristina Faith B. Aragon

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Warm up for Warm up for

END OF MODULE ASSESSMENT

Direction: Answer the following question.

1. What are the benefits of exercise for health and well-being?

2. What are the reason of exercise?

3. What are the Physical/practical and mental exercises to achieve happiness?

SELF AND MODULE EVALUATION

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