PE1-MODULE 3

LESSON 4
PHYSICAL ACTIVITY PARTICIPATION
The COVID19 pandemic forced most of us to stay home and doing less physical activity. We tend to just sit around and make
ourselves busy using our cellphones, computers, or watching television throughout the day. Which leads to physical inactivity.
According to the World Health Organization (WHO), insufficient physical activity is one of the leading risk factors for death
worldwide. At this time of the pandemic, it is most important for all individuals across all ages to be as active as possible.

This module will help you start and engage in physical exercises while at home. Alphabet exercises are sets of exercises
using your body weight and can be done in a limited area.
Learning objectives
At the end of the module, students are able to:
1. Recall and demonstrate with confidence the fundamental body movement
2. Examine the procedures of the different phases of exercise to create
a systematic process during physical exercise participation.
3. Demonstrate the alphabet exercise correctly.

4. Choose exercises appropriate for themselves.

 Physical activity is defined by WHO as any bodily movement produced by skeletal muscles that requires energy
Content expenditure- including activities undertaken while working, playing, carrying out household chores, travelling, and
engaging in recreational activities
Lesson 1 How much physical activity is recommended WHO?
5-17 years old – at least 60 minutes of moderate to vigorous-intensity daily.
Include activities that strengthen muscle and bone at least 3 times a
week. 18-64 years old – at least 150 minutes of moderate-intensity physical activity, or do at least 75
minutes of vigorous-intensity physical activity throughout the week, or an equivalent
combination of moderate and vigorous-intensity activity. Muscle strengthening activity should
be done involving major muscle groups on 2 or more days a week.
65 years old and above – at least 150 minutes of moderate-intensity physical activity, or do
atleast 75 minutes of vigorous-intensity physical activity throughout the week, or an
equivalent combination of moderate and vigorous- intensity activity. Muscle strengthening
activity should be done involving major muscle groups on 2 or more days a week.
Table 1: Distribution of Physical Activity types among the different age groups
Children Adolescents Adults Older Seniors
To young Adults
adults
Active Daily
Tasks
Programmed
Physical
Activity
High Impact Play
Muscle Strength
and
Flexibility
Activities in the Work
place
Balance and
coordination
 Fundamental body movements are the primary movement needed for more complex physical activities.

1. Locomotor – These are movements where the body travels through

space from one place to another. These are walking, running, Fundamental Body movement
jumping, hopping, leaping, galloping, sliding, and skipping.
2. Non-Locomotor – These are movements that occur without traveling
through space. These are bending, swinging, shaking, stretching,
wiggling, and the like.
3. Manipulative – These movements utilizes objects to initiate movement,
such as throwing and catching.
Lesson 2
PHASES OF EXERCISE

Warm-up
– These are activities that will prepare an individual before the exercise
proper. There are two components of warm-up, the general aerobic and
muscular endurance warm-up, and the stretch warm-up. The first
phase
of a warm-up is a low to moderate aerobic activity like walking, jogging,
and the like. This activity is intended to prepare the body for more vigorous
activity. The second phase of warm-up involves stretching, mostly dynamic
stretching, targeting the major muscles involved in the workout.
According to Alanazi (2016) warming up increase muscle rubber
due to blood saturation in high temperature, cold muscles is
logging less blood and is exposed more than warm up muscles.
 Stretching is an important part of physical exercise. It improves flexibility
and range of motion, improves body alignment and posture, decreases
muscle tension, reduces delayed onset muscle soreness (DOMS),
minimizes the risk of injury, and help you relax. According to Templeton and
Templeton (2007), stretching is the activity of contracting and releasing
muscle to lengthen, strengthen, and lubricate them.
Types of Stretching
Static Stretching – According to Corbin et. al. (2011) static stretching is the
safest and most commonly used method of stretching. It is done slowly and
held for some time. It can be performed with active assistance or passive
assistance. Active assistance is used when the opposing muscle group
is contracted to produce a reflex relaxation in the muscled being stretch.
While passive assistance is used when an outside force, such as a partner,
aids in the stretching.
Dynamic stretching – According to Nelson and Kokkonen (2014) dynamic
stretching uses swinging, jumping, or exaggerated movements so that the
momentum of the movement carries the limbs to or past the regular limits of
the range of motion. It can prepare the muscles and joints in a more specific
manner since the body is going through motions.
 Workout – This is the major element of an activity plan and follows after the warm-up
and before the cool down. This part includes the frequency, intensity, duration, and type
of exercise

The FITT Formula

This acronym stands for Frequency, Intensity, Time, and Type. It serves as a guide for
applying the principles of training to improve physical fitness. Physical activity is effective, if
we engage in an activity with enough frequency, intensity, and type for a long period.
Frequency (how often)- The number of days in a week you engage in exercise
determines the frequency. To ensure that we attain the benefits of exercise,
one must regularly engage in physical exercises. Most fitness components
entail at least three times a week to six times a week of activity per week.
Intensity (how hard) – It refers to the difficulty of the exercise. It is doing exercise
more than normal.

Time (how long) – This pertains to the duration you engage in physical activity. The length of
time depends on the kind of activity you chose.

Type It refers to the kind of activity or exercise you want to engage in to gain specific
benefits of physical fitness.

Cooldown – A light to a moderate activity performed after the workout to assist the body
recover. This part is similar to warm-up exercises
Alphabet Exercise – These are exercises using your body weight. It promotes muscle fitness that permits efficient and
effective movement and it improves posture when done correctly.

A
Lesson 3

Start with a supine lying position. Bent your knees and both feet on the floor.
Place your hands on your ear. Lift your upper body off the ground and lower it
back slowly keeping the head in a proper position. Repeat at least 20 times.
 B
Place your palms flat on the
ground slightly wider than
shoulder-width apart. Keep your
body in a straight line from
head to heels. Repeat at least 20
reps.

C
Stand with feet together and
hands clasped in front of the
chest. Step your right foot
forward keeping hips to the
front. Lower legs bent at 90
degrees angle keeping your chest
tall. Repeat on the other leg.
Repeat at least 20 rep (10/side).
 D
Stand with your feet wider than shoulder-
width apart arms extended forward. Push
your hips back in a sitting position,
keeping your chest up. Hold the position
with your knees over but not beyond
your toes. Push back up to the starting
position. Repeat at least 10 reps.

E
Start with a planking position. Bring
your knees alternately to your chest
without a pause. Repeat 30 (15 on
each leg) times
 F
Stand with your legs together, arms
on the side. Slightly bend your
knee and jump spreading your legs,
stretching your arms out over your
head. Jump back to starting
position. Repeat at least 30 reps.

G
From a standing position, squat
and place your palms on the
ground. Kick both your feet back
and land on a push-up position.
Bring both your feet forward under
your hips and stand up. Repeat 20
times.
 H
Lie on the ground, arms extended on
the side, and legs stretch out next to
each other. Raise both legs off the
floor. Slowly lower your leg back
down without touching the floor.
Repeat at least 20 reps.a

I
Start with the push-up
position. Squeeze glutes
to stabilize your body.
The Head should be in
line with your back. Hold
the position as long as
possible without
compromising your form
or breath
 J
Stand with your feet together,
hands on the side. Jump your
feet out and bend your knees
to a squat position at the same
time. Drive your heels to
stand and jump your feet back
together. Keeping your chest
up. Repeat

K
Begin on all fours with the head, neck,
and spine in a neutral position, the
hands under the shoulders and the
knees under the hips. Raise one leg
without extending your knee. Return to
starting position. Complete all
repetitions on one leg before switching
legs. Repeat 30 times (15 rep on each
leg)
 L
Start on a prone lying
position with arms
extended forward. Lift
your torso and legs off
the ground at the same
time. Hold the position
for 3 seconds then lower
the body to the starting
position. Repeat 15
times

M
Start with a plank position.
Bend your right knee
touching your right elbow
at the same time. Return to
starting position. Complete
all repetitions on one leg
before switching legs.
 N
Start a supine lying with
arms extended on the side.
Bent your knees up and raise
your butt off
the floor and slowly return
it. Repeat 20 times.

O
Stand with feet shoulder-
width apart. Extend both arms
on the side, shoulder level.
Perform a circular motion
clockwise, starting from a
small, medium to a full circle
with 10 secs each. After that,
perform it counterclockwise
doing the same.
 P
Stand with feet
together and hands on
the hips. Step your
right foot backward
keeping hips to the
front. Lower legs bent
at 90 degrees angle
keeping your chest tall.
Repeat on the other leg.

Q
Start with a supine lying
position. Bent your knees bent
at 90 degrees and arms
extended on the side. Raise
your hips as high as you can
and extend your legs at the
same time. Keep the lower
back in a neutral position. Hold
the position for a second, then
bring the hip and foot back to
the floor. Repeat with the other
leg.
 R
Start on both feet with a
distance of one foot. Bend
over without bending your
knees, hands
extended and palms flat on
the floor. Walk hand forward
until you it reached beneath
your head. Walk them back
to the starting position

S
Start in a standing
position. Squat and
jump up explosively.
Land on both feet
lowering your body
back to squat position.
Repeat
 T
From a standing position,
squat and place your palms
on the ground. Kick both
your feet back and land on a
push-up position. Bring
both your feet forward
under your hips as you
stand up jump explosively
extending your arms
upward.

U
Start with a planking
position. Slightly bend
your knees and hop both
feet out on the side as if
doing a jumping jack.
Land on your toes and
then hop your legs back
to the starting position.
 V
Sit and slide off your butt away from
the chair. While both your hands
(shoulder-width apart) is position and
holding the chair securely. Bend you
elbows at 90 degrees to lower your
body towards the floor. Press down
the chair to extend your elbows,
returning to the starting position. This
complete one repetition.

W
Stand with your feet flat on the
floor, arms on the side. Jump and
land with one leg forward with the
knee bent at 90 degrees and the
other leg backward standing on
your toes. Without pausing, jump
up reversing the position of your
legs. Repeat for a complete set
 X
Start on a side-lying position with hips bend at 135 degrees and
knees bent at 90 degrees. Neck rests on the arm on the ground,
the other arm holding your hip. Keep your feet together.
Variation1.Raise your knee as far as you can without lifting the
other knee off the floor. Hold the position for a sec and slowly
bring it back to the starting position. Variation 2. Tap your knees
together, using the knee not touching the floor, while lifting
your foot. Tap your both feet lifting your knee. Variation 3 Lift
your leg and perform a small circular motion. Variation 4 With
the same leg, lift your leg perform a big circular motion.
Variation 5. Shake your leg. Perform the clamshell for 15 secs
each variation. Repeat variation 1 to 5 on the other leg.

Y
With a supine lying position, lift and bend
your knees at 90 degrees angle with arms
extended towards the ceiling. Start
lowering your left arm backward while
extending your right leg both stopping
before touching the ground. Return to
starting position. Do it on the opposite
side to complete a set. Repeat.
 Z

Start on your back with legs straight and arms reaching overhead. Lift your
head and arms of the ground to roll up to a long sitting position. Rollback
down slowly returning to the starting position. Repeat 10 times.
 References

Corbin, C., Welk, G, Corbin, W., Welk, K. (2011) Concepts Of Fitness And Wellness (9th Ed.) New York: McGraw Hill Publishing House.

Contreras, B., (2014) Strength Training Anatomy, USA: Human Kinetics.

Hoeger, W.K., Hoeger S., Fawson, A., Hoeger C., (2018) Principles And Labs Of Fitness And Wellness (4th Ed.) Cengage Learning.

Nelson, A., Kokkonen, J. (2014) Stretching Anatomy (2nd Ed.) USA: Human Kinetics.

Templeton, B. and Templeton, J., (2007) The Complete Idiots Guide To Stretching Illustrated, Penguin Group.

Health at Home (2020) World Health Organization. Retrieved from

https://www.who.int/news-room/campaigns/connecting-the-world-to-combat- coronavirus/healthyathome/healthyathome---physical-activity

Importance of Physical Activity and Exercise during the COVID-19 Pandemic (2020) Michigan Medicine: Department of Psychiatry.
Retrieved from https://medicine.umich.edu/dept/psychiatry/michigan-psychiatry-resources-covid-
19/your-lifestyle/importance-physical-activity-exercise-during-covid-19-pandemic

Alanazi, H., (2016) Role of Warming Up In Promoting Athletes Health And Skills, International Journal of Scientific and Research
Publications, Volume 6, issue 1. Retrieved from https://www.researchgate.net/profile/Homoud_Alanazi/publication/293769201_Role_
of_Warming- up_in_Promoting_Athletes_Health_and_Skills/links/56bb126e08ae6a0040aea486/R
ole-of-Warming-up-in-Promoting-Athletes-Health-and-Skills.pdf

Physical Activity (2018) World Health Organization. Retrieved from

https://www.who.int/news-room/fact-sheets/detail/physical-activity

Philippine National Guidelines on Physical Activity Galaw Galaw Baka Pumanaw (2010) Health Beat Official Publication of The
Department of Health Issue N0. 58. Retrieved from https://www.doh.gov.ph/sites/default/files/publications/HBEAT58a.pdf
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