Professional Documents
Culture Documents
Pe 1 Final Module
Pe 1 Final Module
FINAL MODULE
LESSON OBJECTIVES:
INTRODUCTION:
Robbins ET. Al. (1999) stated that the number one reason why people begin
exercising is to improve their physical appearance. Certainly, physical
appearance will be enhanced because of decreased body fat and firmer, well-toned
muscles. The immediate effects of vigorous exercise, regardless of the fitness
level, are an increase in the respiration rate, and some sweating. After a few
weeks of regular vigorous exercise, the body begins to adapt. These physiological
adaptations are called the “training effect.” The body is now ready and better
suited to meet the demands of regular exercise.
OVERVIEW:
In this lesson, you will know the basic principles of exercise, suggested
flexibility exercise, and how to improve your flexibility through stretching.
PRE-TEST:
We know that exercise has many advantages to one’s health and general well-
being. Bur if it is not done properly due to lack of knowledge about its guiding
principles, injury can sometimes result. Although most of these injuries are
minor, they can still be prevented if care is taken, and the following principles
are considered and followed:
It is the most basic law of exercise, which states the only way to produced
fitness and health benefits through physical activity is to require your body to
do more than it normally does. An increased demand on your body (overload) forces
it to adapt. Your body was designed to be active ; so if you do nothing
(underload), your fitness decreases and your health suffers.
The principle of progression states that the amount and intensity of your
exercise should be increased gradually. After a while, your body adapts to an
increase in physical activity (load) and your activity becomes too easy, thus the
need to slightly increase your activity.
Notice the diagram on the next page, that the minimum amount of overload you
need to build physical fitness is your threshold of training. Activity above your
threshold builds fitness and promotes health and wellness benefits.
When you do physical activity in your target fitness zone, you build fitness
and other benefits. However, when you go above your target ceiling, you increase
the chances of injury and you can develop muscle soreness. The principle of
progression rejects the “no pain, no gain” theory. If you have pain when you
exercise, you are probably overloading too fast for your body to adjust.
In the FITT Formula (Frequency, Intensity, Time. Type) (see diagram on next
page), each letter of the word FITT represents one of the four important factors
in determining when much physical activity is enough. The FITT formula can help
you apply the basic principles of exercise.
TOO
MUCH
TARGET CEILING
AMOUNT
OF BUILDS
EXERCISE FITNESS
THRESHOLD OF TRAINING
NOT
ENOUGH
INACTIVITY
Stretching benefits the person holistically, for not only it dine the
muscles, strengthens the spine and increases flexibility, it benefits the mind
and emotions too, soothing the nerves, relaxes the mind, and replenishes vital
energy to build a foundation for total body health.
1. Daily stretching keeps the muscles supple and promotes mobility in the joints.
4. Hip Exercise
- lunge (front/back) Hip (front and side)
- sitting toe touch Back of hip
- butterfly stretch Inner hip
5. Thigh Exercise
- quadriceps stretch. Quadriceps/outer thigh
- hamstring stretch Harmstring/back or thigh
- groin stretch Inner thigh
6. Leg Exercise
- calf stretch Calves/achilles tendon
- raised leg stretch Shoulder muscles, bicep, tricep
7. Ankle Exercise.
- Achilles heel cord stretch Archilles tendon, ankle
8. Full Body
- Standing stretch -
raised both arms overhead
- Lying full body stretch
1.
2.
3.
1.
2.
3.
4.
Challenge Yourself
Directions: Create flexibility exercises. Perform the routine with music.
Criteria 5 4 3 2 1
Excellent Very Satisfactor Needs Poor Rat
Satisfactory y Improveme e
nts
1. Mastery Showed very Almost Showed Showed Performed
of Routine high level showed average little poorly the
of mastery mastery of mastery of mastery routine
of the the routine the of the
routine but some routine
routine
errors were
evident
2. Proper Showed Executed the Executed Executed Executed
Execution excellent routine the routine the the routine
performance almost with routine incorrectly
accurately average with
but some accuracy little
errors were accuracy
evident
3. Performed Performed Performed Quite Lacked
Flexibilit the routine the routine the routine flexible flexibility
y with very with a high with an
high level level of average
of flexibility level of
flexibility flexibility
4. Good Showed very Showed high Showed Showed Failed to
form high level level of average little show
of balance, balance, level of level of balance,
poise and poise and balance, balance, poise and
gracefulnes gracefulness poise and poise and gracefulnes
s in in gracefulnes gracefuln s in
performing performing s in ess in performing
the routine the routine performing performin the routine
the routine g the
routine
5. Showed very Showed high Showed Showed Failed to
Enthusiasm high level of average little perform the
interest in interest in level of interest routine
executing executing interest in in enthusiasti
the routine the routine executing executing cally.
the routine the
routine
Total
Average:
REFLECTION:
3. Did you encounter problems while creating the routine? How did you resolve the
problem?
LESSON OBJECTIVES:
INTRODUCTION:
The strength exercise program may combine both calisthenics and weight
training activities. Calisthenics exercises using the weight of the body are very
practical and inexpensive especially if there are no available weight training
equipment in school.
OVERVIEW:
In this lesson, you will know the improvement of muscular strength and
endurance through exercise.
FUNCTIONS
They are groupied into facial muscles and chewing muscles. Facial muscles are
unique because they are inserted into soft tissues such as other muscles or skin.
When they pull on the skin of the face, they permit us to smile faintly, grin
widely, frown, pout, and deliver a kiss. The chewing muscles begin the breakdown
of food of the body.
2. Trunk muscles
They include those that move the vertebral column, the anterior thorax muscles
which move the ribs, head and arms, and the muscles of the abdominal wall, which
serves as the "natural girdle" of the body wall.
The upper limb muscles fall into three groups. The first group includes
muscles that arise from the shoulder girdle and cross the joint to insert into
the humerus (bone of the upper arm). These muscles which move the arm, have
already been considered - the chest or pectoralis major, latissimus dorsi and
deltoid.
The second group caused movement at the elbow joint. The third group includes
the muscles of the forearm, whichinsert on the hand bones and causes their
movement.
Muscles that act on the lower limb cause movement at the hip, knee, and foot
joints. They are among the largest, strongest muscles in the body and are
specialized for walking and balancing the body.
Isotonic contractions are more familiar to most of us. These contractions are
literally the same as "tone or tension", when the muscle shortens and movement
occurs. Bending the knee, rotating the arms, and smiling are examples of isotonic
contractions.
Suggested calisthenics exercises and stunts that develop the major muscles of the
body.
Stunts