PED 026 SAS Lesson 5

PED 026: Fitness Exercises
Students’ Activity Sheet: Module #5
Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________
Lesson title: DESIGN IMLEMENTATION Materials:

Lesson Objectives: Activity Sheet, watch that
Upon completion of this module, you should have: measures second/ stopwatch,
1. Implemented regularly upon yourself the sports conditioning measuring tape, meter stick/ruler,
training program you have designed. weighing scale
2. Demonstrated improvement in the parameters or corrected
the deficiencies noted in the fitness assessment form. References:
(South Western University Tertiary
1. PE module)
Productivity Tip:
Productivity tip: Take a quick break after every hour of work. Stand up, drink water, and do some stretches to
relieve any stiffness. Look outside and focus on green things to relieve eye strain.
A. LESSON PREVIEW/REVIEW
Introduction (2 mins)
Welcome to Lesson 9! Do you want to feel better, feel lighter, have more energy, have more focus?
Just exercise! There are so many good reasons to start moving and using those muscles. Specialists at
the the Mayo Clinic say that the health benefits of regular exercise and physical activity benefits
everyone no matter your gender, age, or physical ability. (https://www.mayoclinic.org/healthy-
lifestyle/fitness/in-depth/exercise/art-20048389 ) Some of the benefits they listed include: 1) weight gain
or weight loss; 2) protection from health conditions and diseases like stroke, high blood pressure,
diabetes, depression, arthritis, and many types of cancer; 3) improved mood; 4) improved energy; 5)
better sleep; and 6) it can be fun and social.
As we continue our journey to a healthier and stronger version of ourselves, let learn a bit more about
how we and those around us can be healthier and stronger too.
B. MAIN LESSON
Activity 2: Content Notes

Prerequisites:
 Exercise is better performed early in the morning or in the evening.
 It should not be done on a full stomach.
 People who have followed a sedentary or quiet lifestyle should begin an exercise program slowly.
 It is not important how quickly one advances to a higher level of fitness. Becoming fit eventually
and maintaining that fitness is what matters.
 A slow and easy start can avoid musculoskeletal injuries. Be sure to thoroughly warm up before
This document is the property of PHINMA EDUCATION 1


beginning and cool down gradually by stretching, appropriate to the exercise. This is very
important to prevent cramping and other discomforts.
 Choose activities that you like.
 Be realistic about what you can do.
 Exercising in a group is better than doing it alone because it makes it a social event and
encourages continuous participation.
 One has to consult a doctor before starting an exercise program. Also stop and check with your
doctor right away if you develop sudden pain, shortness of breath, or feel ill.
 Choose your method of exercise carefully! Make sure it is suitable for your body type. Avoid high-
impact events. Certain exercises should not be performed when people have certain diseases.
 People with diabetic retinopathy should not perform exercises that involve bending forward too
much or standing on their head.
 People with weak heart should not perform strenuous exercise. Those who have had a heart
attack cannot perform any exercise other than walking for a certain period after recovery.
 Be very certain to remain hydrated by continuously drinking water supplemented with vitamin C
and electrolytes while exercising.
 Even those confined to bed should have some kind of physical activity or at least physiotherapy to
avoid bedsores, chest infection, and loss of strength of bones, constipation and depression.
 Observe physical distancing, proper donning and doffing of mask and hand washing when
exercising in areas at risk for droplet or airborne infection.
 The mask does not compromise breathing. It is an effective way to prevent viral transmission in a
community context, provided that compliance is high.
Activity 3: Skill-building Activities

Teaching-Learning Activities:
1. Document randomly the activities by video or photograph the activities involved in the implementation
of your designed sports conditioning training program.
2. Perform again the assessments at the end of four-week training and record the results in the fitness
assessment form.
Basic Concept: Review the concepts covered in Modules 1 – 4.
WRAP-UP
Activity 6: Thinking about Learning (5 mins)
A. Thinking about your Learning
1. What did you do well today?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
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2. How did you know that you did well?

__________________________________________________________________________________
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FAQs:
Read some of the answers to these Frequently Asked Questions to add to your knowledge about today’s topic:
Q: What’s the best form of exercise?
A: The best exercise for you depends on what your body and health goals are. If your goal is weight gain, you
need to include heavy lifting. If your goal is weight loss your exercise must include cardio and light weights with
more repetitions. It will be a different exercise if your goals are to build speed and agility. And different still if
you want flexibility.
Q: Are all exercises good for the body?

A: Exercise programs must be fit to the age and abilities of a person. Some of the guidelines - Philippine
National Guidelines on Physical Activity (PNGPA) include: An evaluation of physical activity readiness must be
made before engaging in any physical activity and clearance from a physician is recommended if you want to
engage in more rigorous physical activity:
(1) To ensure safety, clearance from a physician is also needed for people with illnesses that may
contraindicate exercise;
(2) If deemed healthy, exercise should progress slowly and within comfortable effort levels—
overexertion is not recommended;
(3) Stop if dizziness, nausea, shortness of breath, and chest pains occur;
(4) Reduce the intensity of the exercise or stop totally if there are physical or verbal manifestations of
severe fatigue, cramps, and joint and muscle pains;
(5) Drink 250 ml of fluid every 15 to 20 minutes of activity to ensure proper hydration;
(6) Wear proper attire and footwear for thermal stress management and prevention of injuries; and
(7) Allow ample recovery time after physical activities.

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PED 026: Fitness Exercises

Students’ Activity Sheet: Module #5

Name: _________________________________________________ Class number: _

Lesson title: DESIGN IMLEMENTATION Materials:

Activity 2: Content Notes

This document is the property of PHINMA EDUCATION 1

Name: _________________________________________________ Class number: _

Activity 3: Skill-building Activities

Basic Concept: Review the concepts covered in Modules 1 – 4.

This document is the property of PHINMA EDUCATION 2

Name: _________________________________________________ Class number: _

2. How did you know that you did well?

Q: Are all exercises good for the body?

This document is the property of PHINMA EDUCATION 3

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