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PNU FLEXIBLE LEARNING DELIVERY: KAWAY-ARALAN SA BAGONG KADAWYAN

The Philippine Normal University welcomes you to academic year 2023-2024.

We have entered a new age in education. The COVID-19 pandemic hastened Education 4.0.
Teaching has been altered re-shaping our educational landscape. Amidst these changes, it is
imperative that as the National Center for Teacher Education, we become active participants in
molding the new normal.

In navigating the new terrain in education, indigenous concepts and ideas could be utilized to
appropriate concepts and cushion the impact of change as we embrace the challenges. In doing
so, a working concept where foreign influences and local peculiarities could be integrated is
welcomed. Thus, we wish to call this new era in terms of our local concept, Bagong
Kadawyan[1] (our translation of New Normal).

Given the challenges and opportunities at hand, the new era in education is open for anyone
who actively shapes and defines its parameters and dynamics. PNU shall continue to provide
the leadership in this Bagong Kadawyan in Philippine Education knowing that ―the future
belongs to those who have the vision to see it.‖

Kaway-Aralan (Flexible Learning Delivery)

The nomenclature is derived from the Filipino words for bamboo (kawayan) and a place for
studying (aralan). The bamboo sways/waves (kaway) which characterizes flexibility and like the
bamboo’s resilience, Philippine education’s approach to the imminent new habits should take
inspiration from the modest bamboo. As narrated by PNU’s notable alumnus, I.V. Mallari, in the
literature classic, Pliant like the bamboo: ―Verily, the Filipino is like the bamboo tree. In its grace,
in its ability to adjust itself to the peculiar and inexplicable whims of fate, the bamboo tree is his
expressive and symbolic national tree.‖ By branding our learning delivery as Kaway-Aralan, we
tap the imagination of educators to explore appropriate pedagogies. Kaway-Aralan provides a
platform to contextualize and localize teaching theories, approaches, and strategies.

[1] kadawyan (f. dawi). n. custom; habit; usage, a. regular, normal (234); normal: adj. kadawyan
(707) from Carlo R. Galvez Rubino, Ilocano: Ilocano-English, English-Ilocano: Dictionary and
Phrasebook. (New York: Hippocrene Books, 1998/2005).

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TABLE OF CONTENTS

OBE Course Syllabus ………………………………………………….. 4

Introductory Module …………………………………………………….. 15

Module 1: Fundamental Movements and Exercise Techniques........ 22

Module 2: Personal Fitness Plan ………………………………………. 44

Wellness Break …………………………………………………………… 60

Module 3: Physical Activity Participation ………………………………. 74

Module 4: eFlexfolio ……………………………………………………… 81

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OBE Course Syllabus

PNU Philosophy Education for personal renewal and social transformation.

PNU Vision A leading future –ready teacher Education University responsive to national
and global
development goals and directions.
PNU Mission Philippine Normal University is committed to lead innovative, responsive and
sustainable
teacher education programs that set the standards of future- ready teachers
and education
leaders.
PNU Quality Policy As the National Center for Teacher Education, the Philippine Normal
University commits to provide inclusive, innovative,
impactful, and sustainable teacher education programs that produce future-
ready teachers and education leaders imbued
with the values of truth, excellence, and service. Furthermore, PNU shall
ensure the continual improvement of its Quality
Management System through compliance with International Quality Standards
and statutory and regulatory requirements.
PNU shall achieve these commitments through its core functions of
instruction, research, extension and production.
Goals CTD Undergraduate Goals
The College of Teacher Development promotes the University’s mission of nurturing
innovative teachers and educational leaders. It is committed to:
1. Providing the best teacher preparation and development training to produce teachers who
are strong in content, grounded in the discipline and possess the technological and
pedagogical knowledge to effectively teach and lead in the on-going educational reforms at
all levels of education;
2. Promoting quality instruction by ensuring a strong philosophical and conceptual
foundations for the teacher education curriculum programs to develop graduates with the
following qualities: humane and ethical educated person, reflective and responsive specialist,
critical and creative technology expert and transformative educator;
3. Advancing research in education by providing opportunities to students and faculty
members of the College to conduct research to produce and construct knowledge about
teaching- learning, reflect and make meaningful connections between theory and practice,
solve problems and locate opportunities for strategic actions; and
4. Promoting a culture of sharing by extending scholarship and expertise to other educational
institutions and agencies and establishing partnerships with communities and organizations
involved in education.

IPEHRDS Development Goals

1. To prepare pre-service and in-service teachers and other professional the

discipline of Physical Education, Health, Recreation, Dance, and Sports.
2. To develop and disseminate applied and basic knowledge in the areas of
specialization.
3. To provide service activities to public, private and professional sectors.
4. To produce instructional technologies for dissemination and utilization of

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various stakeholders.
Course Number 2PHED01
Course Title Physical Activity Towards Health and Fitness I (Movement Competency)
Course Pre-requisite none
Course Description The course engages the students in various Physical Activities (PA) to develop movement
competencies to enhance core stability, strength, and mobility training. It includes goal setting,
application of exercise principles (frequency, intensity, time, type, progression, and volume),
and periodic assessments to develop various fitness components. The course utilizes different
modalities of instruction such as modular, asynchronous, and synchronous sessions. It is
expected that students will submit a completed module/ eFlexfolio at the end of the course.
Program Outcomes Standard 1: Active and Healthy Living
PO1. Participate in moderate to vigorous physical activities (MVPAs) in
accordance with national and global recommendations on physical activities for
health. (MELOs)
PO2. Adapt movement competencies to independent physical activity pursuits
that are health-enhancing and personally rewarding. (MELOs)
PO3. Monitor progress and evaluate achievement of personal fitness and dietary
goals. (MELOs)
Standard 2: Advocacy and Promotion
PO1. Devise, apply and assess a range of strategies (i.e., exercise program
design; goal-setting; periodic evaluation) to improve one’s physical activity
performances and those of others. (MELOs)
PO2. Enhance and advocate for one’s personal and others’ fitness, safety, and
wellness through physical activity participation and/or
leadership.
GAD Themes Gender-fair Education

 This theme supports learning strategies in conducting classes, designing

syllabi/curricula, formulating assessments, and creating learning materials that are
gender-inclusive.
 This theme supports learning of gender equality and its association to
environmental, health, economic, and national development.

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Instructional Delivery Design

Content Flexible Learning Activities
Sessio (preferably Face-to- Independe
Course
n No. / with Face nt Study/ Assessmen
Learning
Duratio focusing / Activitie Flexible Synchronou t
Outcomes Asynchronous
n essential s Learning s
questions) Activities

At the end Orientation

of the Course Students Interactive Teacher
module, Content, review the discussion provides a
students Policies, syllabus about toolkit for offline
will be Objectives, and toolkit classroom modality.
able to; and in the policy
Requirement completion through
s of the google meet.
course. Interactive
discussion
about the
stages of
learning
INTRODUC through
TORY google meet.
MODULE Gateway
Teacher Assessment:
1-2 Physical provides Accomplishe
Activity reading d online
Readiness materials on course
& Goal Global PA survey,
determine Setting Interactive recommendatio PAR-Q.
one’s discussion or ns. (Attached
readiness Essential forum to
for PA Question: discussion eFlexfolio)
participatio What is your via google
n. current level meet on the
of fitness? Students set of one’s
How can accomplish personal PA
personal ed online goals. Teacher
fitness and course provides
health be survey, reading
measure
improved? PAR-Q. materials on
one’s
health-related
fitness
Lesson 1: fitness.
level
forum
(cardio ● Physi
Students discussion
vascular cal

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fitness); Activit perform via google Gateway

y an in- meet on the Assessmen
Readi person physiological t:
ness Bleep- performance (Bleep-Test
Quest Test to of the cardio- Reflective
ionnai measure respiratory Essay)
re their system in Performance
aerobic one’s fitness. 10 pts.
capacity. Depth
10 pts.
Organization
Lesson 2: 5 pts.
Total Points:
● Healt
25 pts.
h
Relat
ed
Fitnes
s
MODULE 1
Fundament
al
Movements
and
Exercise
Techniques
Essential
Question:
What are the
recommend
ed activities
in attaining
one’s PA
3-5 goals?
incorporate Students Students Teacher Gateway
movement participati demonstrat provides Assessmen
competenc on on e and prescribed drills t Options:
ies in the Lesson 1: Bleep- experience and suggested (Tabata
practice of test d the videos. Video/Pic
● Mov
physical measurin prescribe Collage)
eme
activities g cardio- drills Execution
nt
for pursuit respirator adequately 30 pts.
Co
of health; y in achieving Content
mpe
enduranc their PA (MBE/MCS)
tenc
e. goals. 30 pts.
y
Presentation
Scre
15 pts.
enin
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g Total Points:
75 pts.
● Mov
eme
Short
nt
reflection for
Skill
students
s
with no
internet
connection
(Attached
to
eFlexfolio)

MODULE
FOR
WELLNESS
BREAK
Essential
Identify Question: Students Teacher Maybe
personal What are are provides included in
achieveme your encouraged suggested the
nts and achievement to videos for travelogue.
struggles s and accomplish stress reduction
in the struggles in the activities. (Attached
course. the course? Perceived to
Personal eFlexfolio)
stress scale
6
and
willingly
perform
stress
reduction
techniques
like yoga,
sipa,
planting,
green
exercise,
tiktok, e-
games,
etc.,.
7 MODULE 2

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Personal
Wellness
Plan
Essential
Question:
How can
personal
fitness and
health be
improved?

Lesson 1: Gateway
design a ● Trai Students Interactive Teacher Assessmen
personal ning create a discussion or provides t Options:
fitness Log personal forum reading (Training
plan based fitness plan discussion materials on Log)
on fitness based on via google Training Frequency
standards; their meet on the program. 5 pts.
individual principles of Intensity
capacity training 5pts.
utilizing program. Time
safe and 5 pts. Type
scientific 5 pts.
Lesson 2: homebased Presentation
monitor activities. 5 pts.
eating ● Heal Teacher Total Points:
patterns thy Interactive provides 25 pts.
and Eati Students discussion or reading
evaluate ng monitor and forum materials/video Gateway
based on Habi analyze discussion s on national Assessmen
dietary ts their eating via google and t Options:
standards habits meet on the international (Food Log)
based on national and dietary Quantity
national international guidelines. 5 pts. Intake
and dietary 5 pts.
internationa guidelines. Calorie
l guidelines. 5 pts.
Pedometer
5 pts.
Presentation
5 pts.
Total Points:
25 pts.

MODULE 3
8-11 Physical
Activity

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Participatio
n
Essential
Question:
What are the
different
exercise
principles
and
strategies
that are
participate essential for Students Interactive Teacher Gateway
independe an effective demonstrat discussion or provides a Assessmen
ntly in participation e at least forum menu of t:
physical in a variety four (4) PA discussion activities to PA Diary log
activities; of physical logs to via google choose from. 1-4 with
activities? achieve meet in Video
personal competing Presentation
Lesson 1: goals set in PA Diary log. for students
the with strong
● Men
previous internet &
u of
module. Intermittent
Acti
technology.
vitie
s
Annotation
of
experiences
of module 3
for student
with no
internet
connection.

(Attached
to
eFlexfolio)

MODULE 4
eFLEXFOLI
O
Essential
12
Question:

How is your Points

online System for

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assess Physical Students Students Interactive Teacher eFlexfolio

your Education promote documents discussion or provides (Travelogue
learning experience? moderate their forum guidelines in )
experience to learning discussion completing Content
20 pts.
s in the Lesson 1: vigorous experience via google eFlexfolio. Completeness
course. physical s through meet in 20 pts.
● Trav
activities the completing Creativity
elog 10 pts.
(MVPAs) completion eFlexfolio.
ue Bleep-Test
by of Reflective Essay
● Gen performin eFlexfolio. 25 pts.
Tabata
eral g 10 75 pts.
Refl minutes Food Log
ecti aerobic 25 pts
PA Diary Log 1
on dance 50 pts.
● Surv and PA Diary Log 2

ey exhibiting 50 pts.
PA Diary Log 3
on their 50 pts.
Onli eFlexfolio PA Diary Log 4

ne gallery 50 pts.
General
PE about Reflection
Exp their
erie fitness
25 pts
Survey on
nce journey. Online PE
Experience
25
pts.
Total Points:
400 pts.

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Course References Main Reference

1. Module on PATHFIT 1
Supplementary Learning Materials
E-books
1. Hoeger, Werner W. K. (2015). Lifetime physical fitness & wellness: a
personalized program Cengage Learning.
2. Powers, Scott K. (2015). Exercise physiology: theory and application to
fitness and performance McGraw-Hill.
3. Bowden. (2015). An illustrated atlas of skeletal muscles, 4E
4. Clark, Micheal. (2014). NASM Essentials of personal fitness training - o
Jones & Barlett Learning.
5. Gurung, Regan A. R. (2014). Health psychology : a cultural approach.
6. Hoeger, Werner W. K. (2014). Principles and labs for fitness and
wellness Thomson/Wadsworth.
Open Educational Resources:
1. Capritto, A. (2020), How to properly engage your core
2. Retrieved from https://www.verywellfit.com/how-to-engage-your-core-
the-right-way-4783531
3. Cronkleton, E. (2019). What is the bird dog exercise
4. Retrieved from https://www.healthline.com/health/bird-dog-exercise
5. Neumann, et.al, (2019). Hers how to do squats properly and safely and
effectively everytime Retrieved from
https://www.realsimple.com/health/fitness-exercise/workouts/squat-form
6. Roberst, L. (2017). Beginners Deadbug
7. Retrieved from https://www.youtube.com/watch?v=UIL7VI5_EQg&t=13s
8. Vimleague. (2017). How to do the Bird Dog Exercise
9. Retrieved from https://www.verywellfit.com/how-to-do-the-bird-dog-
exercise-3498253
10. Charrette, P. (2017). Moving without moving…-Non-Locomotor
Movement
11. Retrieved from https://www.capnpetespowerpe.com/single-
post/2017/12/27/Moving-without-movingNon-Locomotor-Movement
12. Alsruhe, B. (2016). Breatinga nd Bracing: You are doing it wrong.
13. Retrieved from https://www.youtube.com/watch?v=PLHY2-nt-y4
14. Whitehead, M. (2016). The Value of Physical Literacy.
15. Retrieved from https://www.physical-literacy.org.uk/value-physical-
literacy/ (Accessed: 6th September, 2016).
16. Bell, M. (2016, December, 1). 21 Fun Crawling Exercises, How and Why
You Should Crawl..
17. Retrieved from http://www.thehealthsciencejournal.com/21-fun-crawling-
exercises-crawl/.

Learning Resources
● E-PNU LMS
● Google Meet

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● Zoom Meet
● Google Drive
● Canva

Performance Course Performance Performance

Evidence of Performance
Indicator and Indicator Standard
Evidence of Carry out developmentally A product 85% of the students
Performance appropriate PA activities pass the
● Pic Collage
based on recommended requirements of the
guidelines and principles in ● Video Presentation course.
achieving overall personal ● Reflection
health through eFlexfolio.
A performance
● PA Diary

Grading Based on BOR Resolution No. U-3007 dated June 24, 2019, the following is the
System PNU Grading System of the University.

SUGGESTION:
Rwa Score/Total Score X 50 +50 =
E.g 380/400 =.95X50=47.5+50=97.5 ROUND OFF to 98 equivalent to 1.0
Course EFLEXFOLIO
Requirement
s Travelogue
Content 20 pts.
Completeness 20 pts.
Creativity 10 pts.
Bleep-Test Reflective Essay 25 pts.
Tabata 75 pts.
Food Log 25 pts
PA Diary Log 1 50 pts.
PA Diary Log 2 50 pts.
PA Diary Log 3 50 pts.
PA Diary Log 4 50 pts.
General Reflection 25 pts
Survey on Online PE Experience 25 pts.

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Total Points: 400 pts.

● Attend classes regularly

● Come to class in proper Physical Education
uniform.
● Be in good physical condition during activities
● Students with special health problems should get
Doctor’s clearance for safety purposes
Face to Face
Delivery ● Students will be dismissed ten minutes before time
to allow them to change uniforms for the next class
● The student manual will be considered in other
student’s concern.
● Explanation of the policies concerning attendance;
Course class participation; late submission and missed
Policies exams; academic integrity, and expectations for
student conduct in the classroom.
● Students will be provided with a soft copy of the
entire module-type course packs for independent
learning.
● Submissions of requirements can be accomplished
through E-PNU or hard copy via courier services.
Flexible Delivery ● Students should provide their profile in the flexible
delivery (Synchronous/Asynchronous/Modular)
● Synchronous classes may use Google Meet, Zoom,
MS Teams, and other online education platforms
● Regular feedback should be done by the students
and faculty.
Consultation
As indicated in the ROL
Period
Prepared by 23/9/23
DR. JHOMEL E. DEL ROSARIO
Date:
Signature above Printed Name
Reviewed by
Signature above Printed Name
Date
Approved by
DR. ROSSANA A. DIANA
Signature above Printed Name Date

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INTRODUCTORY MODULE

Target Standard:

● Active and Healthy Living.

Course Intended Learning Outcome:

● Determine one’s readiness for PA participation.

● Measure one’s fitness level (cardio vascular fitness).

Essential Question:

● What is your current level of fitness? How can personal fitness and health be improved?

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Welcome to Introductory Module!

People nowadays have less opportunities for social engagement and physical activity because
they are surrounded by a pandemic. Additionally, it is extremely concerning that the community
is accumulating chronic ailments. The Physical Activity Towards Health and Fitness course is a
useful tool and lens for understanding the issues that people face when it comes to their health,
especially as they relate to their engagement in health-promoting behaviors.

Exploring exercise as a self-management strategy for experiential learning requires taking into
account the idea of readiness as it relates to changing one's health behavior. Readiness can be
seen as a person's propensity to adopt a healthy behavior modification or as a sign of a primary
driving factor.

This module has three activities. The first is a Physical Activity Readiness Questionnaire, which
students are expected to complete (PARQ). Your level of preparedness for taking part in
different physical activities appropriate for your level of fitness will be determined by this
readiness survey. Second, to gauge their level of aerobic fitness, pupils should take part in a
bleep test or a mile-long walk for those with health issues. Third, pupils are required to produce
a reflection of their readiness and health status.

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Lesson 1: Physical Activity Readiness Questionnaire (PARQ)

Quinn, Elizabeth, (2021). Explains that, fitness coaches or trainers frequently utilize the PAR-Q,
a straightforward self-screening tool, to assess the safety of exercise and potential dangers
based on your medical history, present symptoms, and risk factors. It can also assist a trainer in
prescribing the best exercises for a client.

The purpose of all the inquiries is to assist identify any potential health hazards related to
exercise. The most serious danger is that of a heart attack or other sudden cardiac event in a
person with undetected heart issues.

Anyone who wants to begin and maintain an exercise program, whether on their own or with the
help of a trainer or instructor, can and should use the PAR-Q. Additionally, it is advised for those
wishing to intensify their present fitness regimen.

Exercise is generally safe, although some people should consult their doctors before increasing
their current level of activity. The PAR-Q is intended to pinpoint the small percentage of persons
for whom physical exercise may not be acceptable or who need medical guidance on the best
kind of activity for them.

Even though these tests are helpful, some underlying heart conditions, especially those that
affect young athletes, can only be safely identified with more intrusive procedures like an
electrocardiogram (ECG) and an echocardiography. However, this straightforward questionnaire
can be used to screen the majority of adults for clear exercise safety issues.

Scan the QR code for PARQ form.

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Lesson 2: Health Related Fitness

While you may be aware of the numerous advantages of physical activity, such as a decreased
chance of chronic disease, greater mental health, and a higher quality of life, you might be
curious as to what being physically fit actually entails.

The five elements of physical fitness that connect to your health might serve as a useful road
map for achieving physical fitness and promoting good health. They outline five key areas to
concentrate on in your fitness journey in order to maintain a balanced, active lifestyle.

The following five components of fitness for health are:

1. Cardiovascular endurance is the capacity to work out for an extended amount of time
at moderate to vigorous levels.
2. Muscular Strength referred to how much force your muscles can generate or how
much weight can be lifted.
3. Muscular endurance is the capacity of your muscles to continue working during
prolonged exercise.
4. Flexibility is the capacity to move joints and muscles over their complete range of
motion.
5. Body composition is the proportion of lean matter, such as muscle and bone, to total
body fat.

BLEEP-TEST

One of the most popular and regularly used methods of evaluating endurance fitness is the
bleep, also known as the beep test, shuttle run, and multi-stage fitness test. It is simple to
comprehend, needs little to no equipment, and can be carried out anyplace there is a sufficient
amount of space. The 15m bleep test and the 20m bleep test are the two main variations.

Running back and forth along a 15- or 20-meter track in time with a succession of beeps is
required for a bleep exam. As the levels rise during the test, the beeps become increasingly
louder and faster. Before the subsequent beep, you must cross the track to the opposite side.

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It is advised that you practice the test in advance of any fitness exam where you will be required
to perform at a minimal level on the bleep test if you are not accustomed to regular activity or
have never completed one.

Procedure:

The only other thing you will need is a flat, level surface that is slightly longer than 15 or 20
meters if you have access to one of our bleep test apps. This could be your backyard, a nearby
field, a gym, or even a peaceful sidewalk.

You are ready to begin running once you have set up two markers that are 15 or 20 meters
apart and loaded the bleep test app. In order to pass the bleep exam, you must cross your 15 or
20-meter track before the next sound. As the exam goes on, these sounds become faster after
starting out slowly. For the first few levels, you'll see that a quick stroll or light jog should allow
you to cross the track before the next beep.

Each level of the 15-meter bleep test lasts roughly one minute and consists of a series of 6 to
14 shuttles. Up until the beginning of the following level, the interval between each shuttle stays
the same. For level 3 shuttles 1 through 7, for instance, you have 6.1 seconds to get to the other
side of the 15-meter track. At the beginning of level 4, the time is 5.8.

Scan here for Music: Scan here for Score Sheet:

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*for students with health conditions and having difficulty in bleep-test participation, please
perform 1-mile walk test as alternative for bleep-test.

1-MILE WALK TEST

Your body's capacity to process a volume of oxygen is measured by VO2Max, which is related
to your body mass. One of the most crucial components of exercise is developing and
maintaining a healthy cardiovascular system. It monitors your body's ability to utilize oxygen, so
it's an excellent indicator of how much you can strain yourself during exercise without harming
yourself.

Procedures:

Download pedometer in your smartphone to easily measure the distance. Start with a light
warm-up. Start the stopwatch at the start of the walk, and stop it at one mile. Those who are
unable to run owing to a variety of problems can take this test. The individual should maintain a
high exercise heart rate while walking the entire mile without jogging (no flight phase). 10
seconds after the mile is finished, record your heart rate.

Scan for Pedometer: Scan for VO2 Max Calculator:

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Gateway Assessment 1

(Bleep-Test Reflective Essay)

Directions: Students are required to accomplished PAR-Q. Aerobic Capacity will be

check through a schematic in-person bleep-test performance. However, students with
health condition may perform 1-mile walk test as an alternative. A reflective essay on
their lifestyle, current level of fitness and future plans for fitness will be the content of
their reflection.

(Bleep-Test Reflective Essay Criteria)

Performance 10 pts. Depth

10 pts. Organization 5 pts.

Total Points: 25 pts.

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MODULE 1

Fundamental Movements and Exercise Techniques

Target Standard:

Active and Healthy Living.

Course Intended Learning Outcome:

Be consistent in the execution of movement and exercise techniques

Undertake more challenging movements through progression

Essential Question:

What are the recommended activities in attaining one’s PA goals?

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Welcome to Module 1!

Your physical activity participation and understanding of different principles of training

shall be amplified in this module. After knowing your current personal fitness, it is about time to
show movement competence and confidence through movement skills.

Lesson 1 is focused on the screening of your movement competency wherein you are
required to perform movement with a body weight load. Also, it is a review of non-locomotor and
locomotor movements with variations of exercises that will surely strengthen your bones and
muscles. In lesson 2, execution and protocols about basic strength and conditioning will be
introduced suited for this remote event.

What are you waiting for? Let’s start to test the capacity of your body by moving the
prescribed activities. But, do not forget to follow the correct procedures in executing the
movements even to document or write your movement experiences. Be fit and be happy!

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Lesson 1: Movement Competency Screen

Movement competency has been defined as the cognitive awareness and technical
quality of an individual’s movement strategies. This is also described as the ability to move free
of dysfunction or pain. On the other hand Movement Competency Screen (MCS) is a simple tool
that will provide valuable information about an athlete or student’s movement ability and offer
the strength and conditioning professional programming solutions to ensure the athlete or
student’s movement competency can accommodate the desired training. The main objective of
MCS is basically to identify which fundamental movement patterns can be aggressively loaded
and which require developmental attention.

The fundamental movement patterns that are evident in activities of daily living and
strength training programs to varying degrees are; squat pattern, lunge pattern, upper body
push pattern, upper body pull pattern, bend pattern, twist pattern, and single leg squat pattern.

MCS MOVEMENT ILLUSTRATION PROCEDURE

1. Body Weight
● Place your fingertips on the side
Squat of your head
● Squat as low as you
comfortably can
2. Lunge & Twist
● Cross your arm and place your
hands on your shoulders with
your elbows pointing straight a
head.
● Perform a forward lunge then
rotate toward the forward knee.
Just rotate toward the knee
then return to center.
● Return to the standing position.
3. Push up
● Perform the standard push up

4. Bend & Pull

● Start with your arms stretched
overhead.
● Bend forward allowing your
arms to drop under your trunk.
● Pull your hands into your body

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as if you were holding onto a

bar and performing a barbell
rowing exercise.
● Return to the start position with
your arms stretched overhead.
5. Single Leg Squat
● Perform a single leg body
weight squat with your fingertips
on the side of your head and
the non-stance leg positioned
behind the body.
● Squat as low as you
comfortable can.

As for your physical engagement and an opportunity to experience the MCS, you are
highly encouraged to perform the five movements within each fundamental pattern written on
the next page. If you are able to access to the internet, you may visit the
https://www.youtube.com/watch?v=EMU0bM7ACAM&t=238s in checking how these movements are
being properly executed or if you want to learn more about movement competency screening.
Get up and experience the challenge of MCI movements. Enjoy!

Movement Skills

The human body is made to move. We need to Move More and Sit Less (Duhammel,
2015), because sitting is the next smoking. This module covers concepts and activities designed
to make you move NOW! A review of locomotor and non-locomotor movements will serve as a
scaffold in performing different movement skill-based exercises. So start moving and be
PHYSICALLY ACTIVE!

You can actively participate in a variety of physical activities with confidence and
competence if you learned the fundamental movement skills such as non-locomotor, locomotor
and object control. These simple skills serve as the foundation for more complex skills that are
necessary in helping you to be physically literate. Physical literacy is the motivation, confidence,
physical competence, knowledge, and understanding to value and take responsibility for
engagement in physical activities for life." (International Physical Literacy Association, May
2014) When your movement’s skills are developed, it will provide the basis for physical literacy
where you can develop sport specific and complex movements. In a long term, you can enjoy
participating in a wide array of physical activities with confidence and competence.

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Non-Locomotor Movements – ―Moving Without Moving from one place to another is the tag
line of this movement ―These are movement patterns that is done in a stationary manner. These
are sometimes term as stability skills that includes the movement of the libs and sometimes
referred to as ―axial movements‖ where movement revolves around an axis. Examples of these
are:

1. bend/flex – movement that decreases the angle of the bone e.g. moving the forearm
towards the shoulder, bending the trunk sideward, movement of the wrist in calling for
someone ―come here‖, moving the wrist toward the forearm

2. stretch/extend – movement that increases the angle of the bone e.g. straightening the
arms upward/forward/sideward, upward movement of the legs from squats, moving the
arms upward when we do stretch in the morning

3. lift/raise – movement that elevates a part of the body e g. raising the knees, raising the
shoulders, lifting the legs forward/sideward/backward, raising the arm for a gesture of
goodbye

4. twist/turn/rotate- a movement around an axis e.g moving the shoulder from left to right,
movement of the neck in saying‖ no‖, opening the cap of the bottle

5. swing/sway – movement from a fix point to the other end. e.g swinging of the arms
forward and backward while walking

6. pull – movement that brings an object towards you e.g upward movement in the pull ups,
pulling in tug of war

7. push – movement that moves object away from you e.g. straightening the arms in push
up away from the floorscapular pro

8. traction – moving the shoulder blades outward to the sides and forward in the direction
you are facing e.g reaching forward or pressing into the floor in the elbow plank position

9. scapular retraction -pulling the shoulder blades together and backward, e.g downward
movement in the push up.

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Non-Locomotor Based Activities

The following are nonlocomotor-based exercises that best targets the core muscles for spine
stability important for performing sports skill related movements. Analyze and try to perform by
following the instructions given.

1. Bracing the Core

The core is part of the body part in the trunk area. Commonly, some would consider the
abs as the whole of the core muscles, but in reality, the core includes the front, side and back
muscles. Some of the muscles involved are as follows:

a. Rectus abdominis -This is the well kwon ―six pack‖ ab muscles primary responsible
for bending the spine.

b. External obliques/Internal obliques – these are located on either side of the rectus
abdominis that is responsible for twisting the torso, bending and flexing the spine.

c. Transvers abdominis – muscle that is located deep in the abdomen that is

responsible for stabilizing the spine, organ compression and abdominal wall support.

d. Latissimus dorsi- commonly called ―lats‖ located at the back responsible for
stabilizing the back and contributes to twisting movement of the trunk.

e. Erector spinae- these are postural muscles that’s extends that length of the back.
The function of this muscle is to extend and rotate the back as well as bend from side to
side.

Bracing the core is basically tightening up all the core

muscles from the front, side and back to create stability of the
spine in 360 degrees. When we engage the core, we brace our
body for a simple to vigorous physical activity. Bracing is also
done in a right way by following the mechanics of correct breathing
using the diaphragm, a very important and efficient muscle that
supports breathing. This is located at the base of the lungs which

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appears to be a large dome- shaped muscle.

How to Brace the Core?

● In a standing position, keep the ribcage over the pelvis. Put R hand on top of chest, and
left-hand on top of the belly.

● Take a deep breath using your nose letting the air in toward the abdomen making the
diaphragm contract/tighten and move downward to create a space in the chest cavity
allowing the lungs to expand. This is called the diaphragmatic breathing. Chest should
be intact, and not moving out. While inhaling, the bely moves outward while chest
remains relatively still.

● As you Exhale, the diaphragm relaxes and moves upward the chest cavity, abdominal
muscle should be tightened and moves inward while engaging the back muscles.

2. Dead Bug Series

This is a very good alternative exercise for crunches and gives better benefits as it
develops the entire front and side of the core because crunches do work only in the upper abs.
Aside from its function to develop the core, it also helps develop the power, prevents injury, and
improve appearance by flattening the abs. This is based from the Beginners Dead Bug (Dr.
Leigh Roberts, 2017).

a. Dead bug warm- up – From a half lying position (back on the floor, knees up and both
feet on the ground, hands on the floor) Raise left leg at 90 degrees angle and reach with
your right hand (inhale) shoulders down in the floor and jaw relax. Then back to original
position and exhale. Repeat with the other leg and hand to finish one cycle.… Maintain a
neutral position by performing abdominal bracing.

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b. Basic Dead bug -In the same lying position, keep both legs up at 90 degrees and both
arms raised pointing up the ceiling with shoulder protracted (inhale). As you exhale, drop
R leg down toes almost touching the floor together with the opposite arm (left) almost
touching the ears. Lower back stays flat on the floor. Maintain a neutral spine in the
entire movement. Repeat with the other opposite limbs to finish the cycle. Hug Knees
after doing it to feel rested.

c. Unilateral Dead bug – From the same lying position with both legs up at 90 degrees,
drop right arm and right leg together away from each other. The left hand touches the
left knee doing the abdominal brace and maintaining a neutral position. Remember to
have the belly flat on the floor, shoulders down and jaw relaxed. Repeat with the other
limbs (Left leg, left arm)

d. Dead Bugs Legs Only (alternately)- In a lying position with legs up at 90 degrees,
positions arms towards the ceiling using shoulder protraction. Engage your core by
moving/dropping the legs alternately down with toes almost touching the floor. Lower
back stays flat on the floor.

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e. Dead bugs Legs only (both legs) – following the dead bag alternate legs
procedure, this time drop both legs together toes almost reaching the floor while
maintaining the arms raised up to the ceiling.

3. Bird Dog Series

This exercise is done on the floor using the weight of the body as the resistance. It
strengthens the core muscles and the lower back muscles. The main target is the erector spinae
(muscle at the back) which is responsible for the extension, flexion and rotation of the spine.
The following exercises are is based from the Bird Dog Series by vimleague (2017)

Level 1 Single Limb -Start with a kneeling position where the hands are firmly positioned
(shoulder width) on the floor, the back is straight (like a dog)and hands are directly below the
shoulders. Raise the limbs in opposite pattern starting with the right arm up at shoulder level
(hold for 2 seconds), bring down, followed by the left leg up still for 2 seconds, bring down. Then
repeat with the other limbs (Left arm, Right Leg) to complete the pattern. Whenever you feel out
balance in raising your limb, remember to keep your core tight to help you with the stability.

Level 2 Double opposite limbs – From the starting position (Single Limb) with the hands
directly below the shoulders. Lift two opposite limbs off the floor starting with the right arm and
left leg creating a straight line from the hand to the foot. Hold this for 5 seconds. Switch over to
the other opposite limbs (Left arm, right leg) and do the same. Keep your arms and legs parallel
to the floor.

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Level 3 Adding inward pulse – Same starting position, Raise R arm and Left leg parallel to
the floor, bring the elbows to the knee (inward pulse) below the abdomen then extend limbs
away from each other parallel to the floor. Repeat with the other opposite limbs. The goal is to
keep focused and maintain stability. Don’t be too fast, focus on the form.

Level 4 Adding Upward pulse - Similar with level 3, but this time do 2 inward impulse, with
the Right arm and Left leg, then from the last position (limbs parallel to the floor) move both
limbs up four times just like flying (upward pulse). Repeat the same procedure with the other
opposite limbs (Left arm right leg). This targets the glutes, back and core muscles.

3. Plank

This is a practical and simple exercise done using the body weight as resistance. It is
use to strengthen the entire core

Plank Series:

a. Low plank/elbow plank – start with dropping the elbows and forearm on the floor. The
hands can be clasped or straight forward. Keep Knees off the floor. Extend the legs and
come up to your toes. Make the core hollow (deep) by sucking it in (just like putting on a pair
of jeans), squeeze the glutes and maintain a firm base into the ground, protract the scapula.

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Avoid sinking down your body and making a straight line, its not ideal for plank, you are
retracting your scapula. It should be protracting the scapula.

b. High plank/straight arm plank – from a push up position, extend your arms up ,look
down on the floor to avoid stress on the cervical spine,
lift the hips off the floor but toes stay on the floor to
complete the base of support.

c. Elbow to high plank – perform the elbow plank then switch to high plank with the right
and left arm alternately. Then repeat
the pattern.

d. HIGH Side plank – Do the high plank with one arm support with the other hand on waist
or raised up. Feet can be together sideways or one in front of the other.

e. ELBOW side PLANK -position yourself by lying on your Right side with the Right elbows
and forearm on the floor, legs and hips off the floor. Feet can be together sideways or one is

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in front of the other. Repeat on the other side to target the obliques. The free hand can be
placed on waist or raise up pointing the ceiling

4. Squats

Is an effective dynamic training exercise for

strengthening and shaping the lower extremities specially the backside.

SQUAT SERIES:

1. Basic squats - Stand with feet shoulder width apart, toes pointing forward, hands can
be clasped in front of the chest or arms can be raised parallel to the floor palms down.
Bend the knees reaching 90 degrees making it sure that knees are in line with the toes.
Press on toes to go back to the starting position. Repeat the process.

2. Squats plus leg raise – Do the basic squats but as you go up, raise right leg
sideward parallel to the floor. As you bring down your raised leg, do the basic squats
again then moving up raising the other leg (left).

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3. Squats with leg lift at rear – Do basic squats, as you go up, raise one leg at the back
(height depends on your level). Do the same basic squats again and raise the other leg
at rear. Repeat the process.

4. Side squats – Step right foot

sideward right and do the squats. Close right foot to left at the center. Do the same with
the left foot. Repeat the procedures.

5. Ski squats – stand with feet 2 to 3 inches apart, bend the knees(twice) . You can go
lower for as long as the knees do not go
beyond the toes.

6. Squat jump- do a deep squat then jump as high as you can then land and do squats
again.. make sure to keep the knees on top of the feet in landing. Start low so that ou
can have a higher jump.

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Locomotor Movements

These are movement skills that you can utilize as exercise during this time that can vary
from simple to complex. You have started exploring locomotor movements that help you
strengthen your bones and muscles. How can you say that a movement is locomotor? This is
when you use our feet to travel from one place to another, either in linear, sagittal or even
horizontal directions. However you can also combine the use of other parts of the body such as
the hands and limbs to do the action.

1. Walk – This is the most common locomotor activity in humans. It is transferring of weight
from one foot to another in a continuous motion. The heel should touch the ground first
to avoid injuries.

2. Run – This is very similar to walk but a faster version. The body usually travels in the air
and with much effort.

3. Jump – The action of this activity comes from a push either from one or both feet.
Bending of knees and swaying of arms back and forth during the take of help for
maximum results.

4. Hop – Similar to jump but a hop involves a push-off from one foot and landing on the
same foot.

5. Leap – Push off with one foot and land to another foot. It can be combined with a run or
walk.

6. Skip - A combination of a step and a hop on the same foot followed by a step and hop
on the other foot.

7. Gallop – a lateral movement wherein one foot leads to the side while the other foot
follows. Knee bending while doing feet apart will help in the mobility and stability of this
movement.

8. Slide – This is similar to gallop but rhythms are uneven by doing a long step and
landing short.

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9. Grapevine – Start with feet together then step the lead foot sideward, cross, step
sideward and close. Repeat going back in the opposite side and make sure to secure
enough space.

10. Crossover – Skip with right leg over left, then left leg over right. Stay light on your feet.
Accent one knee up for more hip activation.

Your next activity requires more skills like strength, power, and coordination. Make sure
you are doing it safe by having proper warm-up, and cooling down after the activity.

Jump and Landing Series

In this activity you will need to jump for height in self-pace with swing and spring,
together with soft landings to avoid further injuries. Remember the critical elements of the
performance are extension upward, soft landings and bent knees for absorption of the impact

1. Stand in both feet then takeoff and perform a one-foot landing.

2. Stand in both feet then takeoff and perform a two-foot landing.

3. Start with a one-foot takeoff then land on the same foot (hop).

4. Start with one-foot takeoff then land on the other foot (leap).

5. Begin with one-foot takeoff and perform a two-foot landing.

Crawl and Creep

Another basic but challenging workout that can be done in your home without spending
too much money and space are sets of crawl and creep which strengthen the muscles and
connective tissues in and around the hands and wrist, elbows, shoulders, spine and hips. This
is a functional exercise that will utilize not only your feet but also your hands and limbs in going
from one place to another.

Be sure that you are well warmed-up, hydrated, and fuelled before doing any of these
exercises. Get started!

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1. Baby Crawl - Start with your hands and knees on the floor, with your knees under the
hips and your hands under the shoulders. Simply step your right hand and left knee
forward followed by your left hand and right knee. Don’t rush and slowdown, always
remember it should be not too high. Feel your core while moving forward and
backwards.

2. Traditional Bear Crawl- Start with your hands and knees on the floor, with your knees
under the hips and your hands under the shoulders. Simply step your right hand and left
knee forward followed by your left hand and right knee. Make your butt a bit higher than
your back.

3. Table Top Crawl -Start with your hands and knees on the floor, with your knees under
the hips and your hands under the shoulders. Simply step your right hand and left knee
forward followed by your left hand and right knee. Remember to straighten your back as
if it’s really a table.

4. Sideways Table Top Crawl - Start with your hands and knees on the floor, with your
knees under the hips and your hands under the shoulders. Simply step your right hand
and left knee sideways followed by your left hand and right knee. Remember to
straighten your back as if it’s really a table.

5. Circle Crawl - Start with your hands and knees on the floor, with your knees under the
hips and your hands under the shoulders. Create a circle by moving your feet one at a
time and pivoting using both hands.

6. Crab Crawl - Start by doing supine position with your hands and knees on the floor,
with your knees under the hips and your hands under the shoulders. Simply step your
right hand and left knee forward followed by your left hand and right knee. Keep your
butt up off the ground throughout the crawl!

7. Sideways Crab Crawl - Start by doing supine position with your hands and knees on
the floor, with your knees under the hips and your hands under the shoulders. Simply
step your right hand and left knee sideward followed by your left hand and right knee.
Keep your butt up off the ground throughout the crawl!

8. Gorilla Crawl - Start by doing bear crawl but with your feet wider than shoulder-width
apart, then bend over and reach your hands out on the ground in front of you. Shift your

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weight forward to your hands on the ground and then jump your feet forward outside of
your hands.

9. Sideways Gorilla Crawl - Start by doing bear crawl but with your feet wider than
shoulder-width apart, then bend over and reach your hands out on the ground in front of
you. Shift your weight forward to your hands on the ground and then jump your feet
sideward outside of your hands.

10. Inchworms - Start by standing with feet together, and then crawl forward on the ground
using your hands while keeping your legs straight. Hold a plank position and step your
feet going back to standing position.

11. Beginner Alligator - Start in a high plank position with your hands under the
shoulders and your body on a straight line from the head to the heels. Then step your
right hand forward as you bring your left knee out and in toward your left elbow.

12. Advanced Alligator - Start in the same position and movement as the Beginner
Alligator, bringing the same knee into the same elbow as you step the other arm forward.
However, instead of keeping your arms basically straight, you are going to crawl while
holding near the bottom of a push up position.

13. Army Crawl - Start with your hands and knees on the floor, with your knees under the
hips and your hands under the shoulders. Crawl forward on your forearms while keeping
your body low and close to the ground.

14. Plank Walk - Start in a high plank position with your hands under your shoulders and
your legs out straight behind you and your feet close together. Begin with a small step
forward, first with your right hand and left foot and then with your left hand and right foot.
Remember that you just need small steps that allow you to keep your core tight and your
body in a straight line.

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Lesson 2: Basic Strength and Conditioning Exercises

The goal of this lesson is to help you achieve a healthier body, and develop the
necessary skills in maintaining optimum health. A menu of suggested activities is available in
the later part of module 3.

Some people say, ―I have to exercise, but I don’t have enough time for the day.‖ Or if
they have the time, they choose to lie down and watch TV. Whether you are on personal
errands, studying at home, bonding with family, or holding other post-school events, the
following strength and conditioning activities can help you overcome your problems.

Strength and conditioning activities are the foundation for a strong body. It is beneficial in
enhancing your performance, by making your body stronger and at the same time a preventive
measure for any type of injury.

Muscular Strength is the ability of the muscles to exert one maximal force against
resistance. It is characterized by activities of short duration at high intensity. Muscular
endurance is the ability of the muscles to exert a submaximal force against resistance
repeatedly or to sustain muscular contraction continuously over time. It is characterized by
activities of long duration but low intensity.

Squats, Lunges

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1. Squats – the best strength training exercises. It help to work not only your legs but on
power output for your buck.

Starting Position

● Stand with your feet just slightly wider than your hips, feet/toes
pointing forward. Looking straight ahead with arms forward
(shoulder level).

Action

● With chest out, shoulders back, and abs tight, push hips back,
buy lowering your butt down as far as you can (imagine sitting on
a chair at the back). Put bodyweight on your heels, not on your
toes.

● Push through the heels, (without rounding your back) back to

standing position.
2. Reverse Lunges – help improve balance and at the same time strengthen the lower
extremities. Perform progressive repetition.
Starting Position

● Stand with feet hip-width apart.

Action

● Take a big step back so your knees are at 90 degrees. Make

sure the front knee is behind the toes

● Back knee movement is down — thinks about sinking down

towards the ground. Keep weight on the front knee.

● Push with your front heel to standing

3. Lateral lunge –This exercise focuses on improving muscles that are utilized lateral
movements.

Starting Position

● Start in a standing position.

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Action

● Take a big step to the side, hinge your hips back with your chest
and head up. Drop the knee between 45–90 degrees

● Driving through the heel, push yourself back up to standing

4. Deadlifts – switches the muscle focus to hamstrings. It is a unilateral movement that

helps to build balance and recruitment of muscles, helping to avoid injury.
Starting Position

● Stand with a slight bend of the knee. Shoulders back and down
Action

● Hinge at the hip and push bum back. Run your hands down your
legs until your knee bends

● Push back up to standing from your heels.

5. Push ups – exercise that can be done with just your bodyweight. It works your upper
body and core stability while the limbs are moving. Very much focused on the arms and
core (the body’s powerhouse).

Starting Position

● Place your hands on the ground with well extended arms

(shoulder-width apart). Keep your body in a straight line. in a
standing position.
Action

● Slowly lower your body until your chest almost touches the
ground.

● With your elbows close to your sides, push yourself back up to

the starting position.

● Try for as many repetitions as possible. Note: Girls – may start

on the knees.

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6. Bent Arm Hang – exercise that will tests the strength and endurance of arm and
shoulder muscles.

Starting Position

● Hang from the chinning bar with your palms facing away from
your body.

● You may stand on a chair and/or with the help of somebody; lift
your chin above the bar.

Action

● On signal, the partner / somebody removes the chair.

● Count the time / duration of the hang.

● The time begins when the chairs is removed and ends when the
chin touches or goes below the bar, or the head tilts backward.

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Gateway Assessment 2:

Pic Collage / Short Reflection

(Students with Strong internet & Intermittent)

Directions: Students demonstrate and experience the prescribed drills adequately to achieve
their PA goals through pic collage or short reflection for those with strong/intermittent technology
resources and annotation of this module for those with no internet connections. The output will
be attached to the eFlexfolio at the end of the term.

Pic Collage / Short Reflection

(Students with Strong internet & Intermittent)

Rubrics for Pic Collage

Content and Idea : 20 pts.
Creativity : 10 pts.
Correctness : 15 pts.
Visual Impact : 5 pts.
50 pts.

Insights
(Students without internet connection)

Rubrics for Self Reflection / Annotation

Organization (grammatical correctness, coherence of ideas, structure) : 30 pts.
Content (depth of idea and integration of other principles and disciplines) : 20 pts.
50 pts.

Note: The activity provided for you has been designed based on your preferences. You are
highly encouraged to choose only one activity.

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MODULE 2
Personal Wellness Plan
Program Outcomes:

● Advocacy and Promotion

● Active and Healthy Living
Course Intended Learning Outcome:

● Design a personal fitness plan based on fitness standards

● monitor eating patterns and evaluate based on dietary standards
Essential Question:

● How can personal fitness and health be improved?

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Welcome to Module 2!

Join us in module 1 as we embark on your journey towards fitness and holistic health. It
is about time to take control of your fitness, health, and wellness in times of uncertainty that you
experienced as you face the new normal.
As a student is very important that you know the proper mechanism in order for you to
achieve your ideal fitness and wellness and be knowledgeable in terms of exercise and exercise
planning in particular. To help you enhance your knowledge about it, lesson one will provide you
with the principles of training/ exercise and how your diet affects your health by tackling the
Filipino Food Pyramid and Pinggang Pinoy in lesson two.
At the end of the two lessons, you are expected to create a fitness plan covering the
recommended physical activities in this pandemic following the principles of training/exercise
and recommended eating guide to be fit and healthy. Also, you need to accomplish your daily
food log as evidence of your perseverance to be a physically healthy individual.

Good luck on your journey toward fitness and holistic health.

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Lesson 1. Principles of Exercise

Principles of Training/ Exercises

“In order for man to succeed in life, God

provided him with two means, education
and physical activity. Not separately, one
for the soul and the other for the body, but
for the two together. With these means,
man can attain perfection.”
― Plato

With the advent of time and the changes of teaching approaches in this New Normal
situation your activities will be done at the comfort of your home or in any available areas in your
vicinity. You will explore your physical activities on various role and responsibilities as a pre
service teacher. You will record or capture your daily training as you progress daily. These
activities will be signed by your parents/guardian or witness that you were able to finish the task
on a specified date and time. Output must be submitted at the end of the term.
In this lesson, you are going to have an in-depth study on the different principle of
training/exercise. You are also expected to create your own training design.

If an individual like you aim to improve your fitness level you need to train. This
lesson will introduce you to the following Principles of Training. If you will follow the principles of
exercise regularly you will improve your skills and fitness level. Thus, the training to be
performed by an individual must be suitable for the sport event s/he is involved in order to get
the most out of the training. One of the ways in which an individual can reach a competitive
benefit over other competitors is by creating a force of higher human resource. Now, the
question arises that how this force of superior human resource can be developed? The answer
lies in a very important function of human resource management like training and skills
development. It has been observed that the learners or labor working force in a competitive
environment of the market always welcome the training and development programs which can
enhance their skills and knowledge.
Principles of Training and Development are a competitive advantage which refers to
the ability of an individual like you to lead and motivate yourself to perform better. The content is

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the study guide explains – the key Principles of Training and Development, Training Principles
and Techniques, and Training Procedure.
Principles of Exercise and Sports Training

The most familiar training principles and appropriate training will be discussed for you to
be able to apply for your activity. Here are the 7 principles of training essential to a solid
exercise program: Exercise is a planned procedure whereby the body and mind are frequently
exposed to activity of varied volume (quantity) and intensity. The capacity of an individual to
adjust and to familiarize to the required workloads needed for a training as well as for the
competition. The ability of an individual is very important to adjust to the environment in which
you/they lives—no adaptation, no survival (Bompa, 2009). Physical training has two main goals:
The first is to increase the athlete’s physiological potential, and the second is to maximize sport-
specific biomotor abilities. Exercises for general physical development are nonspecific exercises
that contribute to the athlete’s physical development. Exercises for specific bio motor
development target physiological adaptations, movement patterns, or muscle groups that are
necessary for the sporting activity.
You need to understand the different principles of training for you to explain your
individual needs: Overload, progression, specificity, variation and reversibility, individuality,
recovery, and the FITT principle.

1. The Overload Principle. An essential athletic qualification ideal for training. It requires a
consistent buildup of preparation to develop capability of athletes and learners. Sports
persons need to perform powerfully as their physique adjust to prevailing trainings.
Overloading likewise plays an important purpose in learning new skills. The overload
principle commonly applied in physical fitness to define exercises schedule in which the
strength are extravagantly prepared. In effect, the figure can develop customary workout
procedures; by overloading the body, it obliges the muscles to adjust , thus producing
physical modifications (Coghlan, 2020). It also deals on the intensity and duration of
training stimuli. Always bear in mind that if you train too much it can lead to muscle
stress and injury also known as over-training, thus, when there is an increase in training
there is also a decrease phase to allow the body to relax, adapt and prepare for the next
increase in training (Harre,1982, Boreham, Colin et. al. 2006) Athletes or sports
enthusiasts should increase overload activity, which can be realized through the use of
FITT (frequency, intensity, time and type) when your body adjusts to the existing routine.

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2. The Progression Principle. Strength and endurance will only progress when muscles are
being used repeatedly. The concept of repetition maximum (RM) is the basis for all
progressive exercise an athlete of an individual needs to assess their RM for any
particular load and /or number of repetitions. (Chandler 2002). The Progression Principle
states that there is a perfect level of overload in-between a too slow increase and a too
rapid increase. For example, the weekend athlete who exercises vigorously only on
weekends, but not regularly during the week, does not exercise often enough to see
solid results and so violates the principle of progression. The body must be subjected to
increase demand to see improvements in the fitness level. Example having a running
activity 3x a week and increasing to 5x at the end of the program.
3. The Specificity Principle. This principle affirms that training a precise body part, section
of the body, or certain skills primarily improves that part or skills. states that in order to
keep making gains from an exercise program, you must find some way to make it more
difficult. This is because bodies adapt to exercise. Fitness training must be specific
(Chandler,2002). You need to train specific muscles on your legs that requires a lot of
running which means you must focus on your leg muscles. Type of fitness be it strength,
speed, stamina or a combination. It also focused on your relevant skills that need to
practice like serving, kicking or passing.
4. The Variation Principle. Training program must vary to avoid boredom. It implies that
minor shift in training routines produce more consistent advantages in sports
performance. Training packages and practical activity in every sport include variations in
intensity, volume and other important aspects of practice. Successive sessions of hard
work without adequate time of rest and recovery are certain to hinder your training
progress.
5. The Reversibility Principle. If you don’t use it, you lose it. Serious drills are often difficult
and occasionally unpleasant to participants. Normally, indicates that a player can lose
the effect of training when they stop, and can develop the results when they start to train
again. Detraining happens when a player concludes to train. Muscle atrophy is also
observed. Strength and speed are gradually lost with muscle losing their tone & size.
6. The Individuality Principle. Every individual is unique and responds differently to
training. Most people who are able to handle higher volumes of training are physically
active while others may react better to higher intensities. This is based on a blend
factors like genetic capacity, predominance of muscle fiber types, other factors in your
life, chronological or athletic age, and mental state.

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7. The Recovery Principle. The body cannot restore itself without rest and time to recover.
Equally, short periods like hours amid multiple sessions in a day and longer periods like
days or weeks to recover from a long season are necessary to ensure your body does
not experience exhaustion or overuse injuries. Inspired athletes often neglect this. At the
basic level, the more you train the more sleep your body needs, despite the adaptations
you have made to said training.

FITT PRINCIPLE
Each of the FITT factors are interdependent, meaning the frequency of your routine will
be dependent on the type of cardio vs weights. While the intensity and time will depend on the
frequency.

FREQUENCY
Denotes to the regularity of exercise undertaken or how often you exercise
INTENSITY
Signifies to the amount of the exercise undertaken, how difficult you exercise or the qualitative
component of work an athlete performs.
TIME
Refers to the period you devote exercising or how long you exercise for.
TYPE
Implies to the mode of exercise undertaken or what kind of exercise you perform.

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Are your now ready to design your own training plan? You may read the articles below to give
you more ideas and techniques in order for you to create an appropriate exercise plan just for
you.

THE ULTIMATE WORKOUT PROGRAM TO BE AN ALL-AROUND ATHLETE

https://www.muscleandfitness.com/routine/workouts/workout-routines/ultimate-
workout-program-be-all-around-athlete/

For all the focus on performance training and functional movement over the last 15
years, many guys still head to the gym and follow the familiar bodybuilding-based blueprint
established by Arnold Schwarzenegger and his contemporaries 40 years ago. These guys
still hammer through ―leg days‖ and ―chest-and-back days,‖ as if the body were a collection
of isolated parts rather than an integrated system of muscle, bone, and drive. Thankfully,
that same dedication to lifting heavy iron can be applied to a more functional movement
program that creates more power, endurance, mobility, and resistance to injury. With this
workout program designed for any sport, you’ll still end up with a lean physique—assuming
you don’t out-eat your workout with a bunch of junk food. More importantly, you’ll become a
better all-around athlete, able to thrive at weekend-warrior endeavors, whether that’s
basketball, tennis, golf, cycling, backpacking, paddle sports, triathlon training, or obstacle
course racing.
Elite athletes for years have tailored their conditioning to mimic the movements of
their sports while reducing the risk of injury. By viewing your body as a collection of
movements, rather than muscles and bones, you might come to think this way as well.

FIVE-DAY-A-WEEK PLAN TO BEST TRAIN TO BECOME AN ALL-AROUND

ATHLETE.
On Mondays, you’ll start each workout with a ―pre-hab‖ routine that will help warm up
your body and prevent injury. Then you’ll move into a circuit workout. Do 3 rounds of this
circuit, resting 1 minute between rounds.
On Tuesdays, you’ll begin with a 5-minute warmup of your choosing. Do a 30-minute
interval workout of your choosing—run, bike, burpees, you name it—and then finish with a
5-minute cool down. The idea here is to build up your overall endurance and stamina, so
you stay sharp no matter how long the game goes.

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On Wednesdays, you’ll start with a new ―pre-hab‖ routine before doing another circuit
workout. Just as on Monday, you’ll do 3 rounds of this circuit, resting 1 minute between
rounds.
On Thursdays, you’ll begin with a pre-hab routine of your choice (Monday’s or
Wednesday’s will work), then move into a circuit workout designed to improve elasticity, or
your body’s ability to store and release energy. This translates into power and quickness,
especially laterally, and translates well to sport. Do 3 rounds of this circuit, resting 1 minute
between rounds.
On Fridays, you’ll start with a pre-hab routine of your choice (Monday’s or
Wednesday’s will work), and then do another circuit workout. As before, do 3 rounds of the
circuit, resting 1 minute between rounds.

For support knowledge and additional readings. You can also read ― The Effect Of Strength
Training On Performance In Endurance Athletes‖ by Beattie, Kris,Kenny, Ian C.,Lyons,
Mark,Carson, Brian P and ―Why Runners Need Upper Body Strength‖
https://www.active.com/distance-running/articles/strength-training-program-for-runners. In our
Learning portal(s) you will be seeing samples via Edmodo, facebook or google classroom for
your activities and reading references.

Based from your principles of training you learned you are now ready to create your own activity
to be followed as you stayed home and maintain a physically fit body. In our learning portals you
will be learning some routine for you to identify your own specific activitiy based from your
weaknesses identified.

Preparing For a Plan

Filipinos are very innovative and creative in times like this, as we call it ―quarantine‖ it is
also an opportunity to take advantage of the situation in creating routine of exercises in any
available space we have in our home or vacant spaces in the community ―ADAPT TO LIVE
and LEARN TO OVERCOME‖ is our mantra to survive in this time of crisis. The following
are your steps in preparing and creating your own routine.

Be sure to start with a WARM UP it is known as the easier version of physical activity that slowly
accelerates your cardiovascular system by rising your body temperature and increasing blood

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flow in your muscles, It also facilitates lower muscle soreness and minimize the
hazard of injuries.

SKILL UNITS
One example for skills unit is stretching is form of exercise for specific muscle or
tendon of the body to improve elasticity. Warming up and stretching prior to
exercising is a requirement in many ways. A good warm up will progressively
build up your heart rate, increase blood flow to muscles while mentally preparing you for your
performance. It also applies from known unit gradually progressing to unknown or new unit,
where you should be given time to execute the skills in a competition like simulation.

FITNESS UNIT This is the part of your training where your physical conditions
are being develop specifically if you are an athlete which aims to perform the
skills with efficiency and accuracy.

COOL-DOWN These are physical activity that slowly recovers your pre workout
heart rate and blood pressure. It can be one of the most important part of your
competitive endurance as an individual or as an athlete, such as marathoner,
because it helps regulate blood flow. As part of you the daily exercise you must consider cooling
down including warm up in your daily routine or workout.

VOLUME AND INTENSITY

Volumes refers to the quantity of training. the totality of exercise, repetitions, and
other related activities being done during the training proper such as combinations of
locomotor and nonlocomotory activities like jumps, runs, throw, pull, push and the
like. Intensity refers to the quality of training such as speed and execution, time of performance
and in between rest, rates of executions in terms of the chosen activities.

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Lesson 2. Healthy Eating Habits

Good, sound nutritional choices are necessary for maintaining a healthy lifestyle. Making the
effort to obtain the essential nutrients through daily dietary intake is ideally what we need to do.
It is also important that you consider the kinds of food and its ideal serving in order for you to
achieve your desired health and fitness.

FILIPINO FOOD PYRAMID

The Filipino food pyramid guide from the Food Nutrition Research Institute (FNRI) is
meant to help Filipinos in choosing the most essential food considering the varieties, serving
size, and nutritional needs. The ―Pingganng Pinoy‖ can also be used as guide.

Food guide

The Philippines uses the daily nutritional guide pyramid and has developed pyramids for
different population groups. The pyramid is divided into levels of recommended consumption.
Messages about exercise and personal and environmental hygiene serve as support messages
for the pyramid.

The healthy food plate for Filipino adults (Pinggang Pinoy) completes the messages of the
pyramid by showing adequate distribution of nutritious foods in a meal.

● Eat a variety of foods every day to get the nutrients needed by the body.
● Eat more vegetables and fruits every day to get the essential vitamins, minerals and fibre
for regulation of body processes.
● Consume fish, lean meat, poultry, eggs, dried beans or nuts daily for growth and repair of
body tissues.

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● Consume milk, milk products and other calcium-rich foods, such as small fish and shellfish,
every day for healthy bones and teeth.
● Consume safe foods and water to prevent diarrhoea and other food and water-borne
diseases.
● Use iodized salt to prevent iodine deficiency disorders.
● Limit intake of salty, fried, fatty and sugar-rich foods to prevent cardiovascular diseases.
● Attain normal body weight through proper diet and moderate physical activity to maintain
good health and help prevent obesity.
● Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages
and do not smoke to help prevent lifestyle-related non-communicable diseases.

Eat a variety of foods

• Eat a combination of different foods, including staple foods (e.g. cereals such as wheat,
barley, rye, maize or rice, or starchy tubers or roots such as potato, yam, taro or
cassava), legumes (e.g. lentils, beans), vegetables, fruit and foods from animals
sources (e.g. meat, fish, eggs and milk)
Why?
• Eating a variety of whole (i.e. unprocessed) and fresh foods every day helps children
and adults to obtain the right amounts of essential nutrients.
• It also helps them to avoid a diet that is high in sugars, fats and salt, which can lead to
unhealthy weight gain (i.e. overweight and obesity) and noncommunicable diseases.

• Eating a healthy, balanced diet is especially important for young children's development;
it also helps older people to have healthier and more active lives
Eat plenty of vegetables and fruits
• Eat a wide variety of vegetables and fruit
• For snacks, choose raw vegetables and fresh fruit, rather than foods that are high in
sugars, fats or salt
• Avoid overcooking vegetables and fruit as this can lead to the loss of important vitamins
• When using canned or dried vegetables and fruit, choose varieties without added salt
and sugars
Why?
• Vegetables and fruit are important sources of vitamins, minerals, dietary fibre, plant
protein and antioxidants.
• People whose diets are rich in vegetables and fruit have a significantly lower risk of
obesity, heart disease, stroke, diabetes and certain types of cancer.
Eat moderate amounts of fats and oils
• Use unsaturated vegetable oils (e.g. olive, soy, sunflower or corn oil) rather than animals
fats or oils high in saturated fats (e.g. butter, ghee, lard, coconut and palm oil)
• Choose white meat (e.g. poultry) and fish, which are generally low in fats, in preference
to red meat
• Eat only limited amounts of processed meats because these are high in fat and salt
• Where possible, opt for low-fat or reduced'fat versions of milk and dairy products
• Avoid processed, baked and fried foods that contain industrially produced trans-fat
Why?

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• Fats and oils are concentrated sources of energy, and eating too much fat, particularly
the wrong kinds of fat, can be harmful to health.
• For example, people who eat too much saturated fat and trans-fat are at higher risk of
heart disease and stroke.
• Trans-fat may occur naturally in certain meat and milk products, but the industrially
produced trans-fat (e.g. partially hydrogenated oils) present in various processed foods
is the main source.
Eat less salt and sugars
• When cooking and preparing foods, limit the amount of salt and high-sodium condiments
(e.g. soy sauce and fish sauce)
• Avoid foods (e.g. snacks), that are high in salt and sugars
• Limit intake of soft drinks or soda and other drinks that are high in sugars (e.g. fruit
juices, cordials and syrups, flavored milks and yogurt drinks)
• Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate
Why?
• People whose diets are high in sodium (including salt) have a greater risk of high blood
pressure, which can increase their risk of heart disease and stroke.
• Similarly, those whose diets are high in sugars have a greater risk of becoming
overweight or obese, and an increased risk of tooth decay.
• People who reduce the amount of sugars in their diet may also reduce their risk of non-
communicable diseases such as heart disease and stroke.

How to calculate serving portions

Equivalents of one serving portion of common foods
Fats and Oils
• 1 tsp coconut oil (5g)
• 1 Tbsp coconut cream
• 1 tsp margarine/butter
• 2 tsps peanut butter
• 1 tsp mayonnaise
Sugar / Sweets
• 1 tsp sugar (5g)
• 1 tsp honey
• 1 tsp fruit flavored drink (powder)
• 2-3 tsps fruit flavored drink (concentrate)
• 1 pc hard candy
• 1/5 glass softdrink/ flavored drink
• 2 tsp jam/ jelly/ preserves
Fish, Shellfish, Meat & Poultry
• 1 pc medium size fish
• 1/3 cup shellfish, shelled
• 3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts
• 1/3 cup cooked dried beans/ nuts
• 1/2 cup tofu

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• 1 piece tokwa
• 1 piece chicken egg
• 1 slice cheese
Milk and Milk Products
• 1 glass whole milk
• 1/2 cup evaporated milk diluted with 1/2 glass water
• 4 Tbsps powdered whole milk diluted to 1 glass of water
Vegetables
• 1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
• 1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits
• 1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
• 1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Rice, Corn, Root Crops, Bread and Noodles
• 1 cup cooked rice = 4 slices of loaf bread = 5 pcs small pandesal = 1 cup of corn = 2
slices/pieces of puto = 2 cups of noodles = 1 cup of yellow kamote

Source: https://doh.gov.ph/node/223 Source:

https://businessmirror.com.ph/2017/10/05/nutritio us-meals-through-pinggang-pinoy/

Pinggang Pinoy is a new, easy to understand food guide that uses a familiar food plate model to
convey the right food group proportions on a per-meal basis, to meet the body’s energy and
nutrient needs of Filipino adults. Pinggang Pinoy serves as visual tool to help Filipinos adopt
healthy eating habits at meal times by delivering effective dietary and healthy
lifestyle messages.

Will Pinggang Pinoy replace the FNRI Daily Nutritional Guide (DNG) Pyramid

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The ―Pinggang Pinoy‖ can be used side by side with the existing DNG Pyramid for Filipinos but
it will not replace it. According to FNRI, Pinggang Pinoy is a quick and easy guide on how much
to eat per mealtime, while the DNG Pyramid shows at a glance the whole day food intake
recommendation.

Both the ―Pinggang Pinoy‖ and the DNG Pyramid for Filipinos are based on the latest science
about how our food, drink, and activity choices affect our health.

The DNG Pyramid is a simple, trustworthy guide in choosing a healthy diet. It builds from the
base, showing that we should eat more foods from the bottom part of the pyramid like
vegetables, whole grains and less from the top such as red meat, sugar, fats and oils. When it’s
time to eat, most of us use a plate. So it is just appropriate to use the ―Pinggang Pinoy‖ as a
guide for a typical balanced meal.

Food Labels

Understanding the Nutrition Facts label on food items can help you make healthier choices.
The label breaks down the amount of calories, carbs, fat, fiber, protein, and vitamins per serving
of the food, making it easier to compare the nutrition of similar products. Be sure to look at
different brands of the same foods—nutrition information can differ a lot. For example, one
brand of tomato sauce may have more calories and sugar than another brand for the same
serving size.

In general, eat more foods that are higher in vitamins, minerals (such as calcium and iron),
and fiber. Eat fewer foods that are higher in added sugars, saturated fat external icon,
and sodium external icon (salt), and avoid trans fatexternal icon. Keep in mind that the % Daily
Value of each nutrient, such as total fat of 10% in the example below, is based on eating 2,000
calories a day. You may eat fewer or more calories a day depending on your age, gender,
activity level, current weight, and whether you’re trying to
lose or maintain your weight.

1. Check the Serving size first. All the numbers on

this label are for a 2/3-cup serving.
2. This package has 8 servings. If you eat the
whole thing, you are eating 8 times the amount of
calories, carbs, fat, etc., shown on the label.
3. Total Carbohydrate shows you types of carbs in
the food, including sugar and fiber.
4. Choose foods with more fiber, vitamins, and
minerals.
5. Choose foods with lower calories, saturated fat,
sodium, and added sugars. Avoid trans fat.

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GATEWAY ASSESSMENT 3

Personal Training Log

Direction: Develop a fitness plan following the principles of training/exercise. Check the rubrics
below that will be used to assess your output.

NAME:
LEVEL & SECTION:
GOAL:
DATE STARTED:
DATE
COMPLETED:
Warm-up
Exercises:
Activity Frequency Intensity Time

Cool-down
Exercises:

Rubrics:

Correctness of inputs in Frequency : 5 pts.

Intensity : 5 pts.
Time : 5 pts.
Type : 5 pts.
Presentation : 5 pts.
25 pts.

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GATEWAY ASSESSMENT 4

Daily Food Log

Directions: Considering your fitness plan in gateway assessment 4, Write down everything you
eat and drink throughout the day.

WEEK NO.

DATE & DAY

TIME

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

RUBRICS:
Quantity : 5 pts.
Intake : 5 pts.
Calorie : 5 pts.
Pedometer : 5 pts.
Presentation : 5 pts.
Total Points: 25 pts.

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WELLNESS-BREAK MODULE

Target Standard:

Active and Healthy Living

Advocacy and Action

Course Intended Learning Outcome:

Process one’s thoughts and feelings (i.e., notice, name, unhook);

Clarify one’s values and how to enact them.

Identify personal achievements and struggles in the course.

Essential Question:

What are your achievements and struggles in the course?

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Welcome to Wellness Break Module!

It’s time to relax and feel the moment of being free from stress and anxiety in this time of
pandemic. This wellness break module helps you process your thoughts and feelings after
being challenge with all the tasks given this term. You are free to choose activities that you can
enjoy at the same time being relax and away from stress. The activities that will be given on this
module is only a guide and a recommendation for you to stay fit and healthy while you are
taking your wellness break. These are the recommended activities for your wellness break.

First activity; you will be answering the inventory perceived stress wherein it aims to
assess the level your stress in this time of pandemic while studying. Another activity that we
recommend is the stress reduction techniques it’s a form of intervention on the level of your
stress. This module also recommends your participation to yoga sessions which will help your
body and mind relax at the same time challenge the flexibility of your body. These activities are
voluntary and not graded.

At the end of the wellness break module you are expected to reflect on your heath while
enjoying a fitness and wellness hobbies.

Enjoy your wellness break!!!

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First Recommended Activity: PERCEIVED STRESS SCALE

During this pandemic, what kind of stress have you experienced? How were you able to
manage those stresses? Answering the questionnaire will help you determine your stress
management using PSS.

What is PSS?

• A more precise measure of personal stress can be determined by using a variety of

instruments that have been designed to help measure individual stress levels.

• The first of these is called the Perceived Stress Scale.

• The Perceived Stress Scale (PSS) is a classic stress assessment instrument.

• The tool, while originally developed in 1983, remains a popular choice for helping us
understand how different situations affect our feelings and our perceived stress.

• The questions in this scale ask about your feelings and thoughts during the last month.

• In each case, you will be asked to indicate how often you felt or thought a certain way.

• Although some of the questions are similar, there are differences between them and you
should treat each one as a separate question.

• The best approach is to answer fairly quickly.

• That is, don’t try to count up the number of times you felt a particular way; rather indicate
the alternative that seems like a reasonable estimate. For each question choose from
the following alternatives and write your answer on the line before the number

MY PERCEIVED STRESS SCALE

Directions: Answer the following set of questions using the 5-point scale. Write your
answer on a separate sheet.

0 - never , 1 - almost never , 2 - sometimes , 3 - fairly often , 4 - very

often
In the last month…

________ l. how often have you been upset because of something that happened
unexpectedly?

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________ 2. how often have you felt that you were unable to control the important things
in your life?

________ 3. how often have you felt nervous and stressed?

________ 4. how often have you felt confident about your ability to handle your personal
problems?

________ 5. how often have you felt that things were going your way?

_________6. you could not cope with all the things that you had to do?

________ 7. how often have you been able to control irritations in your life?

________ 8. how often have you felt that you were on top of things?

________ 9. how often have you been angered because of things that happened that
were outside of your control?

________ 10. how often have you felt difficulties were piling up so high that you could
not overcome them?

Figuring Your Perceived Stress Scale (PSS) Score

You can determine your PSS score by following these directions:

• First, reverse your scores for questions 4, 5, 7, and 8. On these 4 questions, change the
scores like this:

0 = 4, 1 = 3, 2 = 2, 3 = 1, 4 = 0.

• Now add up your scores for each item to get a total.

• My total score is ___________.

• Individual scores on the PSS can range from 0 to 40 with higher scores indicating higher
perceived stress.

• ► Scores ranging from 0-13 would be considered low stress.

• ► Scores ranging from 14-26 would be considered moderate stress.

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• ► Scores ranging from 27-40 would be considered high perceived stress. The

• Perceived Stress Scale is thought-provoking and vital because your experience of what
is happening in your life is most important.

• Contemplate the idea that two individuals could have the particular same occurrences
and experiences in their lives for the past month.

• Subject on their perception, overall score could put one of those people in the low stress
category and the total score could put the second party in the high stress category.

Are you happy with result of your PSS? How can the result be used in managing your stress?
It’s very important for you to know your level of stress so that you can manage and reflect on it.
The next activity will help to reduce or remove your stress.

Second Recommended Activity: Stress Reduction Techniques: 10 Ways to Ease Stress

Stress refers to your body's reaction to challenges and demands. Stress can be positive or
negative and there are healthy ways to deal with it. Sleeping well is important in stress
management.
What is stress?

Stress is the body’s response to a challenge or demand. Everyone experiences stress, which
can be triggered by a range of events, from small daily hassles to major changes like a divorce
or job loss. The stress response includes physical components such an elevated heart rate and
blood pressure, thoughts and personal beliefs about the stressful event, and emotions, including
fear and anger. Although we often think of it as being negative, stress can also come from
positive changes in your life, like getting a promotion at work or having a new baby.

How can we handle stress in healthy ways?

Stress serves an important purpose—it enables us to respond quickly to threats and avoid
danger. However, lengthy exposure to stress may lead to mental health difficulties (for example,
anxiety and depression) or increased physical health problems. A large body of research
suggests that increased stress levels interfere with your ability to deal with physical illness.
While no one can avoid all stress, you can work to handle it in healthy ways that increase your
potential to recover.

1. Eat and drink to optimize your health. Some people try to reduce stress by drinking
alcohol or eating too much. These actions may seem to help in the moment, but actually
may add to stress in the long run. Caffeine also can compound the effects of stress.
Consuming a healthy, balanced diet can help to combat stress.
2. Exercise regularly. In addition to having physical health benefits, exercise has been
shown to be a powerful stress reliever. Consider non-competitive aerobic exercise,
strengthening with weights, or movement activities like yoga or Tai Chi, and set

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reasonable goals for yourself. Aerobic exercise has been shown to release endorphins—
natural substances that help you feel better and maintain a positive attitude.
3. Stop using tobacco and nicotine products. People who use nicotine often refer to it as a
stress reliever. However, nicotine actually places more stress on the body by increasing
physical arousal and reducing blood flow and breathing.
4. Study and practice relaxation techniques. Taking the time to relax every day helps to
manage stress and to protect the body from the effects of stress. You can choose from a
variety of techniques, such as deep breathing, imagery, progressive muscle relaxation,
and mindfulness meditation. There are many online and smart phone apps that provide
guidance on these techniques; although some entail purchase costs, many are available
free of charge.
5. Reduce triggers of stress. If you are like most people, your life may be filled with too
many demands and too little time. For the most part, these demands are ones we have
chosen. You can free up time by practicing time-management skills like asking for help
when it’s appropriate, setting priorities, pacing yourself, and reserving time to take care
of yourself.
6. Examine your values and live by them. The more your actions reflect your beliefs, the
better you will feel, no matter how busy your life is. Use your values when choosing your
activities.
7. Assert yourself. It’s okay to say ―No‖ to demands on your time and energy that will place
too much stress on you. You don’t have always have to meet the expectations of others.
8. Set realistic goals and expectations. It's okay—and healthy—to realize you cannot be
100% successful at everything all at once. Be mindful of the things you can control and
work on accepting the things that you can’t control.
9. Sell yourself to yourself. When you’re feeling overwhelmed, remind yourself of what you
do well. Have a healthy sense of self-esteem.

There are several other methods you can use to relax or reduce stress, including:

● Deep breathing exercises

4-7-8 breathing

The 4-7-8 breathing technique requires a person to focus on taking a long, deep breath in and
out. Rhythmic breathing is a core part of many meditation and yoga practices as it promotes
relaxation.

Dr. Andrew Weil teaches the 4-7-8 breathing technique, which he believes can help with the
following:

● reducing anxiety

● helping a person get to sleep

● managing cravings

● controlling or reducing anger responses

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Dr. Weil is a celebrity doctor and the founder and director of the University of Arizona Center for
Integrative Medicine.

How to do it

Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the
tongue on the tissue right behind the top front teeth.

To use the 4-7-8 technique, focus on the following breathing pattern:

● empty the lungs of air

● breathe in quietly through the nose for 4 seconds

● hold the breath for a count of 7 seconds

● exhale forcefully through the mouth, pursing the lips and making a ―whoosh‖ sound, for 8
seconds

● repeat the cycle up to 4 times

Dr. Weil recommends using the technique at least twice a day to start seeing the benefits
sooner. He also suggests that people avoid doing more than four breath cycles in a row until
they have more practice with the technique.

A person may feel lightheaded after doing this for the first few times. Therefore, it is advisable to
try this technique when sitting or lying down to prevent dizziness or falls.

The total number of seconds that the pattern lasts for is less important than keeping the ratio. A
person who cannot hold their breath for long enough may try a shorter pattern instead, such as:

● breathe in through the nose for 2 seconds

● hold the breath for a count of 3.5 seconds

● exhale through the mouth for 4 seconds

As long as a person maintains the correct ratio, they may notice benefits after several days or
weeks of doing 4-7-8 breathing consistently one to two times a day.

According to some advocates of 4-7-8 breathing, the longer and more frequently a person uses
the technique, the more effective it becomes.

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● Meditation: Guided meditation

Guided meditation is when another person leads you through each step of meditation. They
may instruct you to breathe or relax your body in a certain way. Or, they might have you
visualize images or sounds. This technique is also known as guided imagery.

At bedtime, try listening to a recording of a guided meditation. Here’s where you can find
recordings:

● meditation podcasts

● meditation apps and websites

● online streaming services, like Spotify

● your local library

While the exact steps may vary from source to source, the following step-by-step instructions
provide a general overview of how to do guided meditation.

How to do guided meditation

1. Pick a recording. Dim the light of your phone or device you’re using to listen to the
guided meditation.
2. Start the recording. Lie down in bed and breathe deeply and slowly.
3. Focus on the person’s voice. If your mind wanders, slowly return your attention to the
recording.

● Mindfulness meditation

Mindfulness meditation involves focusing on the present. It’s done by increasing your
awareness of your consciousness, breathing, and body.

If you notice a thought or emotion, simply observe it, then let it pass without judging yourself.

How to do mindfulness meditation

1. Remove all distractions from your room, including your phone. Lie down in a comfortable
position.
2. Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts.
Exhale for 10 counts. Repeat five times.

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3. Inhale and tense your body. Pause, relax, and exhale. Repeat five times.
4. Notice your breath and body. If a body part feels tight, consciously relax it.
5. When a thought comes up, slowly return your focus to just your breathing.

● Progressive muscle relaxation

How do you do progressive muscle relaxation?

The procedure
You can use an audio recording to help you focus on each muscle group, or you can learn the
order of muscle groups and do the exercises from memory. Choose a place where you won't be
interrupted and where you can lie down on your back and stretch out comfortably, such as a
carpeted floor.
1. Breathe in, and tense the first muscle group (hard but not to the point of pain or cramping)
for 4 to 10 seconds.
2. Breathe out, and suddenly and completely relax the muscle group (do not relax it
gradually).
3. Relax for 10 to 20 seconds before you work on the next muscle group. Notice the
difference between how the muscles feel when they are tense and how they feel when they
are relaxed.
4. When you are finished with all of the muscle groups, count backward from 5 to 1 to bring
your focus back to the present.
After you have learned how to tense and relax each muscle group, here's something else to try.
When you have a very tense muscle, you can practice tensing and relaxing that muscle area
without going through the whole routine.
The muscle groups

The following is a list of the muscle groups in order and how to tense them. Remember to lie
down when you do this.

Muscle group What to do

Hands Clench them.

Wrists and Extend them, and bend your hands back at the wrist.
forearms

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Biceps and Clench your hands into fists, bend your arms at the elbows, and flex your
upper arms biceps.

Shoulders Shrug them (raise toward your ears).

Forehead Wrinkle it into a deep frown.

Around the Close your eyes as tightly as you can. (Remove contact lenses before
eyes and you start the exercise.)
bridge of the
nose
Cheeks and Smile as widely as you can.
jaws
Around the Press your lips together tightly. (Check your face for tension. You just
mouth want to use your lips.)
Back of the Press the back of your head against the floor or chair.
neck
Front of the Touch your chin to your chest. (Try not to create tension in your neck
neck and head.)
Chest Take a deep breath, and hold it for 4 to 10 seconds.

Back Arch your back up and away from the floor or chair.

Stomach Suck it into a tight knot. (Check your chest and stomach for tension.)

Hips and Press your buttocks together tightly.

buttocks
Thighs Clench them hard.

Lower legs Point your toes toward your face. Then point your toes away, and curl
them downward at the same time. (Check the area from your waist down
for tension.)

● Mental imagery relaxation

How do you do guided imagery?

To give guided imagery a try, follow these steps:

1. Find a comfortable place to sit or lie down. Close your eyes.

2. Start by just taking a few deep breaths to help you relax.

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3. Picture a setting that is calm and peaceful. This could be a beach, a mountain setting, a
meadow, or a scene that you choose.
4. Imagine your scene, and try to add some detail. For example, is there a breeze? How does
it feel? What do you smell? What does the sky look like? Is it clear, or are there clouds?
5. It often helps to add a path to your scene. For example, as you enter the meadow, imagine
a path leading you through the meadow to the trees on the other side. As you follow the
path farther into the meadow you feel more and more relaxed.
6. When you are deep into your scene and are feeling relaxed, take a few minutes to breathe
slowly and feel the calm.
7. Think of a simple word or sound that you can use in the future to help you return to this
place. Then, when you are ready, slowly take yourself out of the scene and back to the
present. Tell yourself that you will feel relaxed and refreshed and will bring your sense of
calm with you.
8. Count to 3, and open your eyes. Notice how you feel right now.
It may help to have an instructor or audio recording to follow. You can also use a script (a set of
written instructions), but hearing the instructions may be a better way to relax into the process.

● Relaxation to music

Personal Music Therapy

Relaxation with music does not necessarily mean sitting or lying still whilst listening, although
this can be particularity relaxing.

Enjoying the therapeutic benefits of music can be achieved in much more active situations,
during sport, at work, while you cook, while gardening – with modern technology such as MP3
players and smart-phones music has become truly portable and customisable it can be enjoyed
anywhere.

By actively listening to music – this means consciously listening, not just hearing music – you
occupy your brain and distract it from other thoughts.
If you are stressed about something then it is likely that your problems, worries and concerns
occupy a lot of your brain time making you tired and irritable – classic symptoms of
stress. Music can offer a healthy and low-cost escape, lifting your mood and maybe even
making you smile.

Some ways to enjoy music:

● Fully relaxing – try using the basic relaxation technique outlined on our Relaxation
Techniques main page. Use headphones or noise reducing in-ear buds to listen to
some soothing music. Set the volume at a comfortable level for you, neither too loud nor
too quiet. Relax and concentrate on listening to the music.
● Overcoming a fear – a good example of this is on an aeroplane. Many people have
certain anxieties about flying, especially during take-off and landing. Use your
headphones or ear-buds and close your eyes or use an eye mask – choose some

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soothing music to help you overcome your fear. Remember your fellow passengers, the
noise of the plane may cancel out a lot of your music but being able to hear somebody
else’s headphones can be very annoying.
● Overcoming frustration – being stuck in traffic, especially if you are running late for work
or another appointment is, as you will know if it has ever happened to you, very
frustrating. Try putting some of your favourite music on in the car (when appropriate) –
turn the volume up and sing or hum along. This can be a great way to alleviate the
stress of such situations.
● While you exercise – exercise itself is a good stress reliever and can help your mind
relax – your endorphin (anti-stress hormone) levels increase while your cortisol (stress
hormone) levels decrease. Exercising to music can help take your mind away from the
fact you are exercising, especially if you find it boring or physically hard, so you actually
get a better workout. If you have ever been to the gym you will notice how most people
exercise to music. Pick music with a beat that matches the rhythm of your exercise, if
you concentrate on the music your body will slip into a rhythm and you will achieve your
goals more easily.
● Whenever is appropriate – try listening to your music more frequently, whenever you can
and is appropriate to your surroundings.

● Biofeedback

Biofeedback helps a person learn stress reduction skills by providing information about muscle
tension, heart rate, and other vital signs as a person attempts to relax. It is used to gain control
over certain bodily functions that cause tension and physical pain.

Biofeedback can be used to help you learn how your body responds in stressful situations, and
how to cope better. If a headache, such as a migraine, begins slowly, many people can use
biofeedback to stop the attack before it becomes full- blown.

What to do if you have trouble sleeping

You may experience insomnia (an inability to sleep) because of discomfort, stress from personal
concerns, or side effects from your medications. If you cannot sleep, try these tips:

● Establish a regular sleep schedule – go to bed and get up at the same time every day.
● Make sure your bed and surroundings are comfortable. Arrange the pillows so you can
maintain a comfortable position.
● Keep your bedroom dark and quiet.
● Use your bedroom for sleeping only. Don't work or watch TV in your bedroom.
● Avoid napping too much during the day. At the same time, remember to balance activity
with periods of rest.
● If you feel nervous or anxious, talk to your spouse, partner, or a trusted friend. Get your
troubles off your mind.

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● Listen to relaxing music.

● Do not rely on sleeping pills. They can be harmful when taken with other medications.
Use them only if recommended for a brief period by your healthcare provider if other
non-medication methods don’t work.
● Take diuretics, or "water pills," earlier if possible, so you don't have to get up in the
middle of the night to use the bathroom.
● If you can't sleep, get up and do something relaxing until you feel tired. Don't stay in bed
worrying about when you're going to fall asleep.
● Avoid caffeine.
● Maintain a regular exercise routine, but don’t exercise within two to three hours before
the time you go to bed.

Counseling, to help you recognize and release stress. PNU’s Office of Student Affairs and
Student Services caters counseling through online. You can reach them their facebook page
(@PNUCounselingServices )

Four Short Incidental Physical Activity (SIPA) Series

By Prof. Hercules Callanta who bridged UP-CHK and Philippine Association for the Study of
Overweight and Obesity (PASOO) and Exercise Medicine (EIM) Philippines
First Series:
4 Exercises you can do for 2-3 minutes every hour, all throughout the day. For Adults 21-59
years old and senior adults 60 years old and onwards.
*For seniors or adults, you may hold on to a chair if exercises become a bit too challenging to
your balance.
https://m.facebook.com/watch/?v=1529274080581722&_rdr
Second Series
It’s the weekend. Are you watching Netflix or playing mobile legend? It’s the end of the hour.
Get up! Follow for 2-3 minutes and make sure to do this at the end of every hour. This is the 2nd
four videos from Prof. Callanta, showing Short Incidental/Intentional Physical Activities you can
do all throughout the day.
Keep Moving! With the hour prolonged sitting!
https://m.facebook.com/watch/?v=1141868979511691&_rdr
Third Series
Let’s do this! This is the third set of four in Prof. Callanta’s SIPA Series. It’s just a few minutes.
A refreshing drink afterwards would be perfect reward for your effort. WIN the HOUR against
prolonged sitting.
https://m.facebook.com/watch/?v=236498787572566&_rdr

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Fourth Series
Here is the last set of Prof. Callanta’s SIPA Series.
Remember, if your schedule or your fitness level hinders you from doing intense exercises
lasting for more than 30 minutes, Short Incidental or Intentional Physical Activity is better than
sitting for a prolonged period of time. Staying active lowers our risk of mortality by 33%
Minimum of 150 minutes of physical activity/execise a week! That’s only 21 minutes 27 seconds
a week of moderate* intensity per day! MODERATE: you can talk but you can’t sing without
catching your breath.
That is better than not moving at all! Let’s WIN the HOUR. Get up and Move
https://m.facebook.com/watch/?v=268812787624969&_rdr
YOGA
Take a break. Here is a simple "yoga" -like movement set on your chair to help ease that
muscle tension from prolonged sitting.
Break than hour of sitting by getting up, stretching or just moving about.

https://youtu.be/tAUf7aajBWE

Congratulations and Great Job on Voluntarily Do the Recommended Activities for your
Wellness Break. We are sure that it will help you to relax and be more productive during
your wellness break!!!

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MODULE 3

Physical Activity Participation

Target Standard:

Active and Healthy Living.

Course Intended Learning Outcome:

Participate independently in physical activities.

Essential Question:

What are the different exercise principles and strategies that are
essential for an effective participation in a variety of physical
activities?

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Welcome to Module 3!

Your understanding of different exercises and training principles shall be put into
practice in this module. After knowing your current personal fitness in the introductory module,
it’s about time to show movement competence and confidence through movement skills in
achieving your fitness plan in module 2.

Lesson 1 will encourage you to actively participate in various safe physical activities
feasible at this point. You are expected to submit a PA Diary of four activities in the menu to
finish this part of the module.

Let’s make your plan into action!

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Lesson 1: Menu of Activities

We know that staying active is one of the best ways to keep our bodies healthy. But did
you know that it can also improve your overall well -being and quality of life? According to some
researches, regular physical activity can relieve stress, anxiety, depression and anger. You
know that ―feeling good feeling‖ you get after doing something physical? Think of it as a fun pill
with no side effects! Most people notice that they feel better over time as physical activity has
become a regular part of their lives. Without regular activity, your body slowly loses strength,
stamina and ability to function properly. It is like the old saying: you don’t stop moving from
aging, you grow old from stopping moving. Exercise increases muscle strength, which in turn
increases your ability to perform other physical activities.

So, it is easy! Just move more, with more intensity, and sit less. You don’t have to make
major life changes to see the benefits. Just start building more activity into your day, one step at
a time.

To help you achieve your desire to be physically active, below is a menu of physical
activities that you can choose from for your regular engagement and participation. Your choice
would depend on the exercise plan that you created. Consider your fitness goal (Motivation),
your interest (choice of activity) your physical capability (level of difficulty of the activity) and
your best time to do such a menu. Remember to refer to your personal selection from the menu
of activities. Utilize your passport for this activity by documenting and gathering evidence of your
physical activity participation.

Activity
Time Duration Point System
CARDIO-RESPIRATORY
Aerobic dance (Zumba, dance <10 minutes 1 point
fitness, wellness dance exercise, >10 minutes 2 points
tiktok challenge) 30 minutes and 3 points
beyond
Walking <10 minutes 1 point
>30 minutes 2 points
Jogging <10 minutes 1 point
>30 minutes 3 points

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Biking <10 minutes 1 point

<20 minutes 2 points
>30 minutes 3 points
Jumping Rope <10 minutes 1point
>10 minutes 2 points
Household Chores <20 minutes 1 point
<30 minutes 2 points
>60 minutes 3 points
Team Sports, Individual and Dual <20 minutes 1 point
Sports, Combative Sports <30 minutes 2 points
(Basketball, Volleyball, Football, >60 minutes 3 points
Badminton, Sepak takraw,
Swimming, Lawn Tennis,
Combative Sports)

Strength building exercises

Planking <30minutes 1 point
<60minutes 1.5 points
>60 minutes 2 points
Push ups <30 seconds 1 point
Using weights/dumbbells (at 8-12 repetitions 1 point
home) 2 sets
Attending gym sessions for Per session 5
muscle build up
Choice of Work-out exercises for < 10 minutes 1
specific targets online (for flat abs, >10 minutes 3
glutes, arm, chest, waistline,
legs…others)
TABATA work put <10 minutes 1
>20 minutes 3

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HIIT Work out <10 minutes 1

<20 minutes 2
>30 minutes 3
Fitness challenge (Squat Daily challenge 1 point
challenge, pushup challenge,
plank …Others)
SIPA based PA 2 min (per exercise .5 point
every hour of sitting)
Strong Zumba 20 min 1 point
30 min 3 points
1 hour 5 points
1 mile walk online 15 minutes 1 point
3 Mile walk online 30 minutes 3 points
5 mile walk online 45 minutes 4 points
Physical Activity Participation by Campus
Online Varsity Training 20 min 1 point
(PNU Manila) 30 min 3 points
1 hour 5 points
Online Performing Arts Training 20 min 1 point
(PNU Manila) 30 min 3 points
1 hour 5 points
Walking in the rice field 10 min 1 point
―pannagna ijay tambak” 20 min 2 points
(PNU North Luzon) 30 min 3 points
Manual Rice Pounding <30 minutes 1 point
“Panagbayo “ >30 minutes 2 points
(PNU North Luzon)
―Loading cargo‖ <30 minutes 1 point
palay/bigas/mais >30 minutes 2 points
“Panag Cariada”

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(PNU North Luzon)

Wood cutting <30 minutes 1 point
―panagbalsig‖ >30 minutes 2 points
(PNU North Luzon)
Manual water fetching using <30 minutes 1 point
“Panagsakdo” >30 minutes 2 points
(PNU North Luzon)
Indigenous People Based <30 minutes 1 point
Exercises >30 minutes 2 points
Dance Fitness Routine <30 minutes 1 point
>30 minutes 2 points
Jog & Pick 20 min 1 point
―Plogging‖ 30 min 3 points
(PNU Visayas) 1 hour 5 points
Pa Wellness pa More! <10 minutes 1 point
(PNU Visayas) >10 minutes 2 points
30 minutes and 3 points
beyond
Green Exercise 20 min 1 point
(PNU Visayas) 30 min 3 points
1 hour 5 points
My Household Fitness Chores <30 minutes 1 point
(PNU Visayas) >30 minutes 2 points
Manobo and Higaonon Dance 20 min 1 point
Routine (PNU Mindanao) 30 min 3 points
1 hour 5 points
Higaonon IP Games Mimetics 20 min 1 point
(PNU Mindanao) 30 min 3 points
1 hour 5 points

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Gateway Assessment 5-8:

Physical Activity Diary / Short Reflection

(Students with Strong internet & Intermittent)

Directions: The student needs to perform at least four PA Diary within the menu.
Students with strong/intermittent technology resources need to submit video
presentation or short reflection. While annotation of the module for those with no
internet connections. The output will be attached to the eFlexfolio at the end of the term.

Rubrics for Physical Activity Diary / Short Reflection

Content and Idea : 20 pts.
Creativity : 10 pts.
Correctness : 15 pts.
Impact/ depth : 5 pts.
50 pts.

Annotation
(Students without internet connection)

Rubrics for Annotation

Organization (grammatical correctness, coherence of ideas, structure) : 30 pts.
Content (depth of idea and integration of other principles and disciplines) : 20 pts.
50 pts.

Note: The activity provided for you has been designed based on your preferences. You are
highly encouraged to choose only one activity.

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MODULE 4

eFlexfolio (Travelogue)

Target Standard:

● Active and Healthy Living

Course Intended Learning Outcome:

● Developed reflective essay on the salient experiences encountered in the journey

towards fitness; and

● Documented personal fitness journey in achieving fitness

Essential Question:

● How can fitness be sustained considering personal and environmental challenges?

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Welcome to Module 4!

If you have reached this module feeling happy and proud of what you have accomplished, then
it’s time to congratulate yourself. It has been a challenging PathFit journey, You started by
understanding your physical capabilities through the different fitness test which you used as
bases in choosing the right approach to becoming physically active followed by giving yourself
the opportunity to explore and try different physical activities to measure and see which one
suits you the best and to this point that you can already develop your own fitness program and
specifically identifies a lifelong fitness activity which you could enjoy safely and effectively. This
is not the end but rather just the beginning of a new fitness journey outside the premises of your
PathFit class. What you will do after will be the most essential activity towards achieving a
happy and healthy lifestyle. Use this module to create a lasting proof of your victories.
Artistically preserve both small and big victories encountered throughout your fitness journey
through the memories you captured in pictures and videos. Create a trophy that you yourself
designed, a trophy that you can share with others and most specially, a trophy to inspire you to
continue seeking for excellence.

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Congratulations!

You are now ready to create your e-FLEXfolio for PathFit 3. After three months of watching and
monitoring your own progress, your teacher is just as excited to see snippets of your beautiful
journey. Be proud of your accomplishment by walking us through it using your e-FLEXfolio. Your
e-FLEXfolio must capture your personal experiences and must be able to show representations
on how you enriched your fitness journey through the different activities of the course.. Be
creative and follow the guidelines in accomplishing your e-FLEXfolio.

My e-FLEXfolio

Directions: Create an e-FLEXfolio capturing your learning experiences throughout the entire
course. Consider the guidelines below

in choosing and organizing the content of your FLEXfolio:

● · Must be in letter size (21.59cm x 27.94cm)

● · Orientation may be in Portrait or Landscape format

● · Use pictures, quotations, personal narratives, etc. to enrich your content

● · Create a Hashtag and photos posted in IPEHRDS FB Page as part of your Fitness
Promotion

● · Convert the final output to PDF file

● · Save your output in G-drive and attach the link to e-PNU LMS.

● · Strictly follow the format given below:

e-FLEXFOLIO Output Format

I. Introduction

II. Rationale

III. Log of Activities

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● PARQ
● Bleep-Test
● MCS
● Training Log
● Food Log
● Physical Activity Participation

IV. Essential Lessons Learned

V. Personal Commitment

VI. Course Evaluation

● https://forms.gle/3nZuDdWspKyzKH568

Rubrics for e-FLEXfolio

Quality of Content …………….20 pts.

Completeness …………………20 pts.

Creativity ……………………….5 pts.

Hashtag………………………... 5 pts.

Total Points……………………50 pts

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Institute of Physical Education Health Recreation Dance and Sports