Phed 12 Module 1

PHED 12
FITNESS EXERCISES
LEARNING
GUIDE
TP-IMD-02 v0 No. ______
MARK ANGELO C. NEPOMUCENO

CRISTINE JOYCE T. LUCERO
KYRYLL JANE G. DIONGZON
COLLEGE OF TEACHER
EDUCATION AND BUSINESS
MANAGEMENT
DEPARTMENT OF TEACHER
EDUCATION
2021
NOT FOR REPRODUCTION
No copies temporary or permanent, in whole or in part of this IM
shall be made without written permission from the author/s.
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Vision: A globally competitive university for science, technology, and environmental conservation.
Mission: Development of a highly competitive human resource, cutting-edge scientific knowledge TP-IMD-02
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and innovative technologies for sustainable communities and environment.
No.
Vision
A globally competitive university for science, technology, and

environmental conservation
Mission
Development of a highly competitive human resource, cutting-

edge scientific knowledge and innovative technologies for
sustainable communities and environment.
Quality Policy
The Visayas State University (VSU) is a higher education institution created by law
to provide excellent instruction, conduct relevant research and foster community
engagement that produce highly competent graduates necessary for the development
of the country. Toward this end, we, at the Visayas State University, commit to:
1. produce highly competent, quality and world-class manpower in science and
technology (S&T), especially for agriculture, environmental management and
industry who are proficient in communication skills, critical thinking and
analytical abilities,
2. generate and disseminate relevant knowledge and technology that lead to
improved productivity, profitability and sustainability in agriculture,
environment and industry,
3. satisfy the needs of the industry, the community and government sector who
are in need of quality graduates and technology ready for commercialization
through the establishment, operation, maintenance and continuous
improvement of a Quality Management System which is aligned with the
requirements of ISO 9001:2015.
It shall be the policy of the university that the quality policies and procedures are
communicated to and understood by all faculties, staff, students, and other
stakeholders and that the system shall be continually improved for their relevance and
effectiveness.
iii
Learning Guide in
Title
Page PHED 12:
Fitness Exercises
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iv PhEd 12: Fitness Exercises
Foreword
This Physical Education 12 instructional module is designed to develop the

skill, knowledge, values and attitudes needed for establishing and enjoying an active
and healthy lifestyle, as well as building student confidence and competence in facing
challenges as individuals and in groups or teams, through a wide range of learning
activities.
It emphasizes the connection between theory and practical skills and is

designed to develop the interest and potential of students in the areas of Physical
Education. It will help students gain a deeper understanding of theories and
applications in human movement and health and promote the well-being of individuals.
This instructional module for PE 12 builds on the prior knowledge and skills
that students will have obtained through the Higher Education PE Curriculum and other
Key Learning Areas. The concepts on fitness and health will be strengthened, continue
to enhance the strands in PE, and develop students' collaboration and communication
skills, creativity, and critical thinking skills as a basis for further studies and career
development.
MARK ANGELO C. NEPOMUCENO

CRISTINE JOYCE T. LUCERO
KYRYLL JANE G. DIONGZON
Authors
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v
Acknowledgment
In preparing this instructional module, the writers have been the recipients of
help from several friends and people in constructive criticism and suggestions.
This instructional module was supported by the College of Teacher Education,
Arts and Sciences, and Agribusiness with the Department Head, Prof. Stephen C.
Temporada, College Dean, Dr. Esperanza E. Sumalinog, and our VSU-I Chancellor,
Dr. Ma. Luzviminda A. Tajos.
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vi PhEd 12: Fitness Exercises
About the Author/s
MARK ANGELO C. NEPOMUCENO holds

a Bachelor's degree in Secondary Education
major in MAPEH at the Visayas State
University – Isabel and graduated as Cum
Laude. He took and successfully passed the
Licensure Examination for Teachers last
September 29, 2019. After passing the
licensure examination, he was still determined
to pursue his graduate studies. He enrolled in a
Master of Arts and Education major in Physical
Education at Palompon Institute of
Technology. He is currently connected to
Visayas State University – Isabel as a part-time
instructor teaching Physical Education and
Professional Education subjects.
CRISTINE JOYCE T. LUCERO holds a

Bachelor's degree in Secondary Education
University – Isabel and graduated as Cum
Laude. She took and successfully passed the
Licensure Examination for Teachers last
September 2018. She is currently connected to
VSU – Isabel as a Substitute Instructor teaching
Physical Education and Professional Education
subjects.
KYRYLL JANE G. DIONGZON holds a

Bachelor's degree in Secondary Education
University – Isabel. She took and successfully
passed the Licensure Examination for Teachers
last March 16, 2017. After passing the licensure
examination, she was still determined to pursue
his graduate studies. She enrolled in a Master
of Arts and Education major in Physical
Education at Palompon Institute of
Technology. She is currently connected to VSU
– Isabel as a part-time instructor teaching PE
subjects.
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vii
Table of Contents
Vision i
Mission i
Quality Policy i
Title Page iii
Foreword iv
Acknowledgment v
About the Author/s vi
Table of Contents vii
List of Tables viii
List of Figures ix
Module 1: All About Fitness Exercises and How

to Maintain Physical and Mental Well-Being 1
Module Pretest 1
Lesson 1.1: The Fitness Exercise and Health and Fitness Guide (Exercise and
Weight Loss 3
Lesson 1.2: Benefits of Exercise for a Healthy Heart and Mental Health and
Workout Exercises 7
Module Posttest 15
References and Additional Resources 15
Answers to the Pretest 16
Answer to the Posttest 16
Module 2: Set-Up Workout Routine and Engaging

Dance as a Form of Fitness
Module Pretest
Lesson 2.1: Five Elements of Fitness
Lesson 2.2: Components of Physical Fitness
Lesson 2.3: Recreational Fitness Exercise: Dance
Module Posttest
References and Additional Resources
Answers to the Pretest
Answer to the Posttest
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viii PhEd 12: Fitness Exercises
List of Tables
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ix
List of Figures
Figure 1.2.1: How to execute single leg extension………………….....8

Figure 1.2.2: How to execute curl-ups………………………………....9
Figure 1.2.3: How to execute yoga sit-up………………………..…….9
Figure 1.2.4: How to execute crossover…………………..………..….10
Figure 1.2.5: How to execute cobra pose…………………………..….11
Figure 1.2.6: How to execute plank pose……………………………...11
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Module 1: All About
Fitness Exercises and
How to Maintain
Physical and Mental
Well-Being
Module Overview
According to Genne Tunney, "Exercise should be regarded as tribute to the
heart." Exercises develop our physical fitness, motor skills, movement patterns, and
strategies needed to perform various physical activities, which is the main focus of this
instructional module. It also helps our heart and mind to be healthy.
This module will understand all about fitness exercise from its appropriate
discussion to its meaningful knowledge. It would be best if you imbibed the importance
of fitness exercises.
As a citizen, you need to be "healthy and fit" for you to work productively and
function well in your field of work and specialization, and thru fitness exercises, you
can achieve that!
Motivation Question
Have you been exercising? Can you share with us your experiences? How
does it help you physically, emotionally, and mentally?
Module Pretest
Instructions: Identify the word being asked in each number.

______________1. It means being able to perform physical activity. It also means
having the energy and strength to feel as good as possible.
Getting more fit, even a little bit, can improve your health.
______________2. It means a physical activity that is done in order to become

stronger and healthier.
______________3. It can help control weight and can lower your risk of heart
disease, diabetes, and many other conditions.
2 PhEd 12: Fitness Exercises
______________4. This move strengthens the erector spinae (the back muscles
that extend your spine and prevent slouching) and other low
back muscles.
______________5. Also called a “curl-up,” this exercise works the rectus

abdominis (the six-pack muscle) and obliques (which run
diagonally around your waist and rotate your torso).
______________6. This exercise strengthens the obliques and transverse

abdominis, as well as your shoulder and back muscles.
______________7. This exercise works all the core muscles, focusing on the
obliques.
______________8. This move trains your core muscles to work together to

stabilize your pelvis.
______________9. This move works the rectus abdominis, obliques, and

transverse abdominis (the deepest core muscles that wrap
around your waist like a corset and pull your abdomen inward and
upward toward your spine.)
______________10. What is the key principles in both Pilates and yoga?
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For instructional purposes only • 2nd Semester SY 2021-2022 3
Lesson 1.1: The Fitness Exercise

and the Health and Fitness Guide
(Exercise and Weight Loss)
Lesson Summary
In this lesson, you will understand the meaning of Fitness Exercise. This lesson
will also talk about the health fitness guide, how to exercise and lose weight. You will
also know how to boost your metabolism with exercise and make time for fitness.
Learning Outcomes
1. Explain and discuss fitness exercises
2. Understands how to boost metabolism
3. Discuss how exercise contributes to our body
4. Enumerate some exercises
Motivation Question
Are you physically fit? Do you think you can achieve an adequate level of fitness?
Discussion
What is Fitness Exercise?
Definition of Fitness
 Fitness means being able to perform physical activity. It also means having the
energy and strength to feel as good as possible. Getting more fit, even a little
bit, can improve your health.
Definition of Exercise
 Exercise means a physical activity that is done to become stronger and
healthier.
 A particular movement or series of movements done to become stronger and
healthier.
 Something that is done or practiced to develop a particular skill.
Health and Fitness Guide

Walking, lifting weights, doing chores – it's all good. Regardless of what you
do, regular exercise and physical activity is the path to health and well-being. Exercise
burns fats, build muscles, lowers cholesterol, eases stress and anxiety.
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1. Exercise and Weight Loss

What kind of exercise should I do?
It's a fact: You have to burn more calories than you eat and drink to lose weight.
It matters that you cut back on the calories that you eat and drink for weight
loss. That matters most for taking pounds off.
Exercise pays off in the long run by keeping those pounds off. Research shows that
regular physical activity will increase your chances of maintaining weight loss.
How much exercise should I do?
Start with just a few minutes of exercise at a time, which helps your body
slowly get used to being active. Your goal is to work up at least half an hour most days
of the week to get full benefits from exercise.
What kind of exercise should I do?
You can do anything that makes your heart and lungs work harder, such as
walking, biking, jogging, swimming, fitness classes, or cross-country skiing and
dancing routines. If you don't exercise and you're a man over 45, a woman over 55, or
have a medical condition, ask your doctor if you should avoid any types of activities.
2. How to Boost Your Metabolism with Exercise

Your next workout could set you up for a speedier metabolism. Your
metabolism includes all the things your body does to turn food into energy and keep
you going. Some people have a faster metabolism than others.
Some things that affect whether your metabolism is speedy or sluggish include
things you don't control, like your age, sex, and genes. Sometimes a sluggish thyroid
could decrease your metabolism. But once you find out that it is normal, speeding it up
is up to you. Focus on what does make a difference: exercise.
Muscle cells need a lot of energy, which means they burn a lot of calories.
They burn more calories than fat cells, even when you're not exercising. So the time
you spend working out reaps benefits long after you stop sweating.
Exercise becomes even more important as you get older. You naturally lose
muscle mass with age, which slows down your metabolism.
3. Making Time for Fitness

Want to work more fitness into your busy life? Aerobic exercises are designed
to improve the heart and lungs of the cardiovascular and respiratory systems. Muscle
strengthening is important, especially as we age, to prevent muscle bulk and strength
and overall fitness.
Chart records both aerobic activity and muscle-strengthening exercises are
important. Both are crucial for good health. Aerobic activity can help control weight
and lower your heart disease risk, diabetes, and many other conditions. Muscle
strengthening exercises are important for the same reasons but will also boost your
metabolism.
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Learning Tasks/Activities
Direction: In an A4 size bond paper, create a photo collage by showing some
of the past activities that you can relate to fitness exercises. Above make a title
that suits your output. Submit it to assigned work in Google Classroom. You
will be graded based on these criteria:
Criteria Equivalent Percentage

1. Creativity and Neatness 40%
2. Overall Content 60%
Total 100%
Assessment
Identification (5 points)
Direction: Give what is being asked.
_____________1. What cells needs a lot of energy, which means they burn
a lot of calories.
_____________2. This exercise is designed to improve the heart and

lungs of the cardiovascular and respiratory systems.
_____________3. A particular movements or series of movements done

to become stronger and healthier.
_____________4. It means being able to perform physical activity. It also

means having the energy and strength to feel as good as
possible. Getting more fit, even a little bit, can improve
your health.
_____________5. You naturally loses this one as you age, which slows
down your metabolism.
Essay Type of Test (10 points each)

Direction: Answer the questions briefly and precisely.
1. Discuss your past experiences of having your daily routine fitness exercise
(from the start-up to the end) and cite some benefits you gain from your
fitness exercise. Write also the positive and negative changes that you
observed holistically.
2. Recall an unforgettable experience that you are engaging in physical

fitness activities. Make your definition of fitness exercise out of that
experience.
3. How does a sluggish thyroid can affect a human's metabolism? If you will
have that certain condition, what are the things that you can do to
normalize it and boost your metabolism?
Note: Your answers in Learning Activities and Assessment for this lesson will be in one
document only. Please specify your answers by putting a heading before the answers.
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The paper size will be A4 and use Arial, 11. See the instructions below for clarity and
uniformity of submitting outputs.
Instructions on how to submit student output

A learning task and an assessment or quiz are provided at the end of each
lesson. You are required to submit both outputs on or before their due date. This due
date is indicated in this ABRIDGED OUTCOMES-BASED
• Output must be saved in word files with the following file names:
1. FAMILY NAME-FIRST NAME-PhEd 12 Lesson No. ___-Learning Task
2. FAMILY NAME-FIRST NAME-PhEd 12 Lesson No. ___-Assessment
• In submitting your output, you are given three alternatives:
a. Via Facebook Messenger official group chat
b. Via e-mail – Send the files to jairah.rentillosa@vsu.edu.ph
c. Google Classroom
Assessment with your answer (make sure you keep a copy of your answer,
which will be used later on in this course) (output may be handwritten.) Hand output
in your designated VSU-LGU Kiosk. Place all of them in a short brown envelope with
your name, course/major/section, subject, and professor's name written on it. Do not
forget to seal it properly.
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Lesson 1.2: Benefits of Exercise

for a Healthy Heart and Mental
Health and Workout Exercises
Lesson Summary
In this lesson, you will know the benefits of exercises and discuss how these
exercises contribute to your body. You will be executing the suggested exercises to
improve your body posture.
Learning Outcomes
1. Enumerate the benefits of exercise
2. Discuss how exercise contributes to our body
3. Execute suggested six exercises to improve body posture
Motivation Question
Have you ever been exercising? What are the benefits you gain from your
fitness exercise?
Discussion
Exercise Benefits
1. Exercise for a Healthy Heart

Your heart is a muscle, and it gets stronger and healthier if you lead an active
life. It's never too late to start exercising, and you don't have to be an athlete. Even
taking a brisk walk for 30 minutes a day can make a big difference.
Once you get going, you'll find it pays off. People who don't exercise are
almost twice as likely to get heart disease as active people.
Regular exercise can help you:
Burn calories
Lower your blood pressure
Reduce LDL "bad" cholesterol
Boost your HDL "good" cholesterol
2. Regular Exercise for Mental Health
Exercises relieve mental stress, and it restores mental energy.
3. Workout Plan that Improves Posture
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Six Exercises for Better Posture
The best way to improve your posture is to focus on exercises strengthening

your core -- the abdominal and low back muscles connected to your spine and pelvis.
Some of these muscles move your torso by flexing, extending, or rotating your
spine. Others stabilize your pelvis and spine in a natural, neutral position. Old-style sit-
ups used only a few of these muscles, often with jerky momentum.
Today's yoga, Pilates, and core fitness programs target your entire core with slow,
controlled movements to get the most out of your workout.
Make these posture-boosting exercises a regular part of your routine.
Remember to exhale strongly and pull in your core muscles as you work -- a key
principle in Pilates and yoga.
Figure 1.2.1: How to execute single leg extension.

Source: https://yourbodyposture.com/advanced-posture-exercises/
YouTube Link: https://www.youtube.com/watch?v=vs1h-MpqS84
1. Core Stabilizer: Single Leg Extension

Why It's Good for You: This move trains your core muscles to work together to stabilize
your pelvis.
Starting Position: Lie on your back with your knees bent, feet flat on the floor, and
hands behind your head. Press your low back into the floor, and curl your head up off
the floor.
The Move: Exhale strongly and pull your navel in and up toward your spine. Slowly
pull one knee into your chest, keeping your low back pressed to the floor while
extending your other leg straight at about a 45-degree angle off the floor. Keep your
abdominals pulled in and your low back on the floor. If your low back arches off the
floor, extend your leg higher toward the ceiling. Switch legs. Start with five to 10
extensions on each side.
Increase the Intensity: Pull both knees into your chest, then extend both legs straight at
about a 45-degree angle, using your core to keep your low back on the floor. Or, as you
extend your legs, extend both arms overhead, reaching in the opposite direction from
your legs.
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Figure No. 1.2.2: How to execute curl-ups.

Source: http://befitnesstraining.co.za/wp-content/uploads/2017/07/crunch-.jpg
YouTube Link: https://www.youtube.com/watch?v=cey3sVwrvjQ
2. The New Crunch

Why It's Good for You: Also called a "curl-up," this exercise works the rectus
abdominis (the six-pack muscle) and obliques (which run diagonally around your waist
and rotate your torso).
Starting Position: Lie on your back with your knees bent, feet flat on the floor. Press
your low back into the floor. Place your hands behind your head, or reach your arms
toward your knees if it doesn't create too much tension in your neck.
The Move: Exhale strongly and pull your navel in and up toward your spine. Curl your
head and shoulders slowly off the floor. Hold, then slowly lower back down. Repeat
three times
Increase the Intensity: Extend one leg straight at a 45-degree angle toward the ceiling.
Or hold both legs off the floor, knees bent, with your shins parallel to the floor.
Figure 1.2.3: How to execute yoga sit-up.

Source: http://img2.timeinc.net/health/images/healthy-living/mixmatch-july-rollup-
400x400.jpg
YouTube Link: https://www.youtube.com/watch?v=H_-JE2yN1W0
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3. Pilates Roll-Up / Yoga Sit-Up

Why It's Good for You: This move works the rectus abdominis, obliques, and transverse
abdominis (the deepest core muscles that wrap around your waist like a corset and pull
your abdomen inward and upward toward your spine.)
Starting Position: Lie on your back with your legs straight, your feet flexed, and your
arms reaching overhead on the floor. Press your low back into the floor.
The Move: Exhale strongly and pull your navel in and up toward your spine. Roll up in
slow motion, reaching your arms off the floor, then your shoulders and head, rolling up
one vertebra at a time until you're sitting up with your abdominals still pulled in. Slowly
roll back down. Repeat three to five times, adding more as your core gets stronger.
Increase the Intensity: Cross your arms over your chest as you roll-up.
Figure 1.2.4: How to execute crossover.

Source: http://www.omqfitnessmagazine.co.uk/wp-content/uploads/2019/04/Cross-
Crunch-1024x768.jpg
YouTube Link: https://www.youtube.com/watch?v=q2_KHKE5CDE
4. Crossover
Why It's Good for You: This exercise works all the core muscles, focusing on the
obliques.
Starting Position: Lie on your back with your hands behind your head, your chest lifted
off the floor, knees pulled into your chest. Keep your low back pressed into the floor.
The Move: Exhale strongly and pull your navel in and up toward your spine. Pull one
knee into your chest while extending your other leg straight and rotating your torso
toward the bent knee. Slowly switch legs, pulling the other knee into your chest and
rotating your torso toward it while extending the opposite leg off the floor. Repeat five
to 10 times, adding more as your core gets stronger
Increase the Intensity: The closer your straight leg is to the floor, the harder the work
for your core. Try extending your leg just inches off the floor, making sure your lower
back stays on the floor.
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Figure 1.2.5: How to execute cobra pose.

Source:
https://i.pinimg.com/originals/66/df/1e/66df1e72992643945147111c8ed32bbc.png
YouTube Link: https://www.youtube.com/watch?v=jwoTJNgh8BY
5. Cobra Pose: Back Extension

Why It's Good for You: This move strengthens the erector spinae (the back muscles that
extend your spine and prevent slouching) and other low back muscles.
Starting Position: Lie on your stomach with palms flat on the floor near your ribs.
Extend your legs straight behind you, and press the tops of your feet into the floor.
The Move: Exhale strongly and pull your abdominal muscles in and up toward your
spine. Lengthen out through your spine and slowly raise your head and chest off the
floor, using only your back muscles. Do not push down into your arms to press up.
Keep your hip bones on the floor, and gaze down at the floor to relax your neck
muscles. Slowly lower back down. Repeat three to five times, adding more as your
lower back gets stronger
Increase the Intensity: Reach your arms long beside your head. Keep your elbows
straight.
Figure 1.2.5: How to execute plank pose.

Source: https://kristinmcgee.com/wp-content/uploads/2012/06/plank-
e1338738378556.jpg
YouTube Link: https://www.youtube.com/watch?v=OMR5ikcgWaI
6. Plank Pose
Why It's Good for You: This exercise strengthens the obliques and transverse
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Starting Position: Begin on your hands and knees with your palms under your
shoulders. Extend both legs straight behind you, toes tucked under, into a position like
the top of a pushup. Pull your abdominal muscles in to prevent a "swayback," and gaze
down at the floor.
The Move: Hold the plank until you start feeling fatigued. Rest and then repeat. Keep
your abdominals pulled in and up so your low back doesn't sag as you exhale.
Increase the Intensity: Balance on your forearms instead of your hand.
We have all heard it many times before - regular exercise is good for you, and
it can help you lose weight. But if you are busy, you have a sedentary job, and you
haven't yet changed your exercise habits. The good news is that it's never too late to
start. You can start slowly and find ways to fit more physical activity into your life. To
get the most benefit, you should try to get the recommended amount of exercise for
your age. If you can do it, the payoff is that you will feel better, help prevent or control
many diseases, and likely even live longer. The payoff is that you will feel better, help
prevent or control many diseases, and likely even live longer.
Additional Benefits of Exercises
1. Help you control your weight.
Along with diet, exercise plays an important role in controlling your
weight and preventing obesity. To maintain your weight, the calories you eat and drink
must equal the energy you burn. To lose weight, you must use more calories than you
eat and drink.
2. Reduce your risk of heart diseases.
Exercise strengthens your heart and improves your circulation. The increased
blood flow raises the oxygen levels in your body. This helps lower your risk of heart
diseases such as high cholesterol, coronary artery disease, and heart attack. Regular
exercise can also lower your blood pressure and triglyceride levels.
3. Help your body manage blood sugar and insulin levels.
Exercise can lower your blood sugar level and help your insulin work better.
This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you
already have one of those diseases, exercise can help you to manage it.
4. Help you quit smoking.
Exercise may make it easier to quit smoking by reducing your cravings and
withdrawal symptoms. It can also help limit the weight you might gain when you stop
smoking.
5. Improve your mental health and mood.
During exercise, your body releases chemicals that can improve your mood
and make you feel more relaxed. This can help you deal with stress and reduce your
risk of depression.
6. Help keep your thinking, learning, and judgment skills sharp as you age.
Exercise stimulates your body to release proteins and other chemicals that
improve the structure and function of your brain.
7. Strengthen your bones and muscles.
Regular exercise can help kids and teens build strong bones. Later in life, it can
also slow the loss of bone density that comes with age. Doing muscle-strengthening
activities can help you increase or maintain your muscle mass and strength.
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8. Reduce your risk of some cancers.

It includes colon, breast, uterine, and lung cancer.
9. Reduce your risk of falls.
Research shows that doing balance and muscle-strengthening activities in
addition to moderate-intensity aerobic activity can help reduce your risk of falling for
older adults.
10. Improve your sleep.
Exercise can help you to fall asleep faster and stay asleep longer.
11. Improve your sexual health.
Regular exercise may lower the risk of erectile dysfunction (ED) in men. For
those who already have ED, exercise may help improve their sexual function. In
women, exercise may increase sexual arousal.
12. Increase your chances of living longer.
Studies show that physical activity can reduce your risk of dying early from
the leading causes of death, like heart disease and some cancers.
How can I make exercise a part of my routine?
- Make everyday activities more active.
- Be active with friends and family.
- Keep track of your progress.
- Make exercise more fun.
- Find activities that you can do even when the weather is bad.
Learning Tasks/Activities
Direction: Demonstrate the exercises and execute them properly. Wear any workout
attire. Picture yourself doing all the exercises and put your picture on MS Word, size
short. Convert it to PDF to avoid disarranging your output and submit it to its specific
classwork in Google Classroom. Here is the format:
Name:
Course and Yr.:
Date of Submission:
Exercises for Better Posture
1. Core Stabilizer: Single Leg Extension – Short description
"Your Picture"
2. The New Crunch – Short description
"Your Picture"
3. Pilates Roll-Up / Yoga Sit-Up –
4. Crossover –
5. Cobra Pose: Back Extension –
6. Plank Pose –
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You will be graded based on these criteria:
Criteria Rating
1. Proper execution of the exercise 50%
2. Conciseness of the content and sentence 30%
construction (for description)
3. Neatness and organization of the work 10%
4. Proper workout attire 10%
General Performance Rating 100%
Assessment
Essay Type of Test (10 points each)
Direction: Answer the following questions briefly and precisely.
1. Enumerate the benefits of exercise and expound it in YOUR OWN WORDS.
How did it help you as (1) a student and (2) as a member of the family and
community?
2. How will you inspire the young generation to engage in fitness exercises,
especially in this modern time, where they are into video games?
Note: Your answers in the Assessment for this lesson will be in one document only. The
paper size will be A4 and use Arial, 11. See the instructions below for clarity and
uniformity of submitting outputs.
Instructions on how to submit student output

A learning task and an assessment or quiz are provided at the end of each
lesson. You are required to submit both outputs on or before their due date. This due
date is indicated in this ABRIDGED OUTCOMES-BASED
• Output must be saved in word files with the following file names:
1. FAMILY NAME-FIRST NAME-PhEd 12 Lesson No. ___-Learning Task
2. FAMILY NAME-FIRST NAME-PhEd 12 Lesson No. ___-Assessment
• In submitting your output, you are given three alternatives:
a. Via Facebook Messenger official group chat
b. Via e-mail – Send the files to jairah.rentillosa@vsu.edu.ph
c. Google Classroom
Assessment with your answer (make sure you keep a copy of your answer,
which will be used later on in this course) (output may be handwritten.) Hand output
in your designated VSU-LGU Kiosk. Place all of them in a short brown envelope with
your name, course/major/section, subject, and professor's name written on it. Do not
forget to seal it properly.
Page 14 of 29
V0 07-15-2020
No.
Module Posttest
Instructions: Identify the word being asked in each number.
______________1. What are the key principles in both Pilates and yoga?
______________2. It means being able to perform physical activity. It also means

having the energy and strength to feel as good as possible.
Getting more fit, even a little bit, can improve your health.
______________3. This move works the rectus abdominis, obliques, and

transverse abdominis (the deepest core muscles that wrap
around your waist like a corset and pull your abdomen inward and
upward toward your spine.)
______________4. It means a physical activity that is done in order to become

stronger and healthier.
______________5. This move trains your core muscles to work together to

stabilize your pelvis.
______________6. It can help control weight and can lower your risk of heart
disease, diabetes, and many other conditions.
______________7. This exercise works all the core muscles, focusing on the
obliques.
______________8. This move strengthens the erector spinae (the back muscles
that extend your spine and prevent slouching) and other low
back muscles.
______________9. This exercise strengthens the obliques and transverse

______________10. Also called a “curl-up,” this exercise works the rectus

abdominis (the six-pack muscle) and obliques (which run
diagonally around your waist and rotate your torso).
References and Additional Resources
Microsoft Encarta 2006. Internet. (http.//www.encarta.html.com)

https://www.medicalnewstoday.com
www.webmd.com/fitness-exercise/guide/exercise-weight-control
Calabrese, Autumn (2020). (Loss Weight Like Crazy Even if you have a crazy
life)
Wyzik, Cassandra (2020). (Everyday Fitness for Everyday People)
Lange, Jessica (2019). (Get Fit! Get Healthier!)
Page 15 of 29
V0 07-15-2020
No.
No.
V0 07-15-2020
TP-IMD-02 Development of a highly competitive human resource, cutting-edge scientific knowledge Mission:
A globally competitive university for science, technology, and environmental conservation. Vision:
Page 16 of 29
1. Exhale strongly and
pull in your core
muscles as you work
2. Fitness
3. Pilates Roll-Up/Yoga
Sit-Up
4. Exercise
5. 1.Single Leg
Fitness Extension
Exercise
6. 2.Aerobic Activity
Aerobic Activity
7. 3.Crossover
Cobra
8. 4.Cobra Pose:
Pose: BackBack
Extension
Extension
The New Crunch
9. 5.Plank Pose
10.6.ThePlank
NewPose
Crunch
Answer to the Posttes 7. Crossover
8. Single Leg
Extension
9. Pilates Roll-
Up/Yoga Sit-Up
10. Exhale strongly
and pull in your
core muscles as
you work
Answers to the Pretest
PhEd 12: Fitness Exercises 16

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PHED 12

MARK ANGELO C. NEPOMUCENO

A globally competitive university for science, technology, and

Development of a highly competitive human resource, cutting-

This Physical Education 12 instructional module is designed to develop the

It emphasizes the connection between theory and practical skills and is

MARK ANGELO C. NEPOMUCENO

About the Author/s

MARK ANGELO C. NEPOMUCENO holds

CRISTINE JOYCE T. LUCERO holds a

KYRYLL JANE G. DIONGZON holds a

Module 1: All About Fitness Exercises and How

Module 2: Set-Up Workout Routine and Engaging

Figure 1.2.1: How to execute single leg extension………………….....8

Instructions: Identify the word being asked in each number.

______________2. It means a physical activity that is done in order to become

______________5. Also called a “curl-up,” this exercise works the rectus

______________6. This exercise strengthens the obliques and transverse

______________8. This move trains your core muscles to work together to

______________9. This move works the rectus abdominis, obliques, and

______________10. What is the key principles in both Pilates and yoga?

Lesson 1.1: The Fitness Exercise

What is Fitness Exercise?

Health and Fitness Guide

1. Exercise and Weight Loss

2. How to Boost Your Metabolism with Exercise

3. Making Time for Fitness

Criteria Equivalent Percentage

_____________2. This exercise is designed to improve the heart and

_____________3. A particular movements or series of movements done

_____________4. It means being able to perform physical activity. It also

Essay Type of Test (10 points each)

2. Recall an unforgettable experience that you are engaging in physical

Instructions on how to submit student output

Lesson 1.2: Benefits of Exercise

1. Exercise for a Healthy Heart

Six Exercises for Better Posture

The best way to improve your posture is to focus on exercises strengthening

Figure 1.2.1: How to execute single leg extension.

1. Core Stabilizer: Single Leg Extension

Figure No. 1.2.2: How to execute curl-ups.

2. The New Crunch

Figure 1.2.3: How to execute yoga sit-up.

3. Pilates Roll-Up / Yoga Sit-Up

Figure 1.2.4: How to execute crossover.

Figure 1.2.5: How to execute cobra pose.

5. Cobra Pose: Back Extension

Figure 1.2.5: How to execute plank pose.

8. Reduce your risk of some cancers.

Exercises for Better Posture

1. Core Stabilizer: Single Leg Extension – Short description

2. The New Crunch – Short description

You will be graded based on these criteria:

Instructions on how to submit student output

______________2. It means being able to perform physical activity. It also means

______________3. This move works the rectus abdominis, obliques, and

______________4. It means a physical activity that is done in order to become

______________5. This move trains your core muscles to work together to

______________9. This exercise strengthens the obliques and transverse

______________10. Also called a “curl-up,” this exercise works the rectus