Module 5 6

Name of the Student
Section UP-FA1-BSN1-09
Name of Instructor NITA MILANIO
Date of Submission APRIL 08, 2024
MODULE 5: DESIGN IMPLEMENTATION
I. Activity 1: Thinking About Your Learning (10 pts.)

Direction: Answer the following questions below.
1. What did you do well today?
2. How did you know that you did well?

II. Activity 2: Conditioning Programs (20 pts.)
Direction: Create or design a realistic Exercise Prescription for yourself based on your health status. The
Exercise Prescription must be based on the fundamentals that you have learned from the Components of
Exercise Session and Exercise Prescription. Kindly follow the attached format below.
Exercise Prescription Form

Instruction: Design your own fitness plan by filling out this form.
Exercise 1: Push Ups Duration : 3 mins. Reps: 4 Sets: 4
● Cardiovascular Conditioning
✔ Warm-Up:
Exercise 1:______________________ Duration :_____mins. Reps:______ Sets:______
● Muscular Resistance Training

✔ Conditioning:

a. Frequency: _______ x a week (put check on the day/s below)
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
b. Intensity: (check your risk stratification)
______Low Risk -> Moderate to High Intensity
______Moderate Risk -> Low to Moderate Intensity
______High Risk -> Low Intensity
c. Time: _____min/session ______min/week
d. Type: (check the exercises you will include in your program
Others:______________________________________________________________________
✔ Cool Down:

MODULE 6: PROGRESSION AND PERIODIZATION
I. Activity 1: Thinking About Your Learning (10 pts.)

Direction: Answer the following questions below.
1. What particular experience in taking this course, PED 031, did you appreciate the most and why?
2. What recommendation would you want to give to improve the student experience in taking this course?
II. Activity 2: Reflection Paper (10 pts.)
Direction: Since we are now at the last module for this semester, write a reflection paper (with at least 3-4
paragraphs) about your experience in taking this course, PED 031.
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Name of the Student

Name of Instructor NITA MILANIO

Date of Submission APRIL 08, 2024

MODULE 5: DESIGN IMPLEMENTATION

I. Activity 1: Thinking About Your Learning (10 pts.)

1. What did you do well today?

2. How did you know that you did well?

Exercise Prescription Form

Exercise 1: Push Ups Duration : 3 mins. Reps: 4 Sets: 4

Exercise 2:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 3:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 4:______________________ Duration :_____mins. Reps:______ Sets:______

● Muscular Resistance Training

Exercise 2:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 3:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 4:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 5:______________________ Duration :_____mins. Reps:______ Sets:______

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

b. Intensity: (check your risk stratification)

______Low Risk -> Moderate to High Intensity

______Moderate Risk -> Low to Moderate Intensity

______High Risk -> Low Intensity

c. Time: _____min/session ______min/week

d. Type: (check the exercises you will include in your program

Exercise 2:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 3:______________________ Duration :_____mins. Reps:______ Sets:______

Exercise 4:______________________ Duration :_____mins. Reps:______ Sets:______

I. Activity 1: Thinking About Your Learning (10 pts.)

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Exercise 2:____________________ Duration :_mins. Reps: Sets:__

Exercise 3:____________________ Duration :_mins. Reps: Sets:__

Exercise 4:____________________ Duration :_mins. Reps: Sets:__

Exercise 2:____________________ Duration :_mins. Reps: Sets:__

Exercise 3:____________________ Duration :_mins. Reps: Sets:__

Exercise 4:____________________ Duration :_mins. Reps: Sets:__

Exercise 5:____________________ Duration :_mins. Reps: Sets:__

c. Time: _min/session __min/week

Exercise 2:____________________ Duration :_mins. Reps: Sets:__

Exercise 3:____________________ Duration :_mins. Reps: Sets:__

Exercise 4:____________________ Duration :_mins. Reps: Sets:__