PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
Lesson title: THREE KINDS OF FITNESS: FLEXIBILITY Materials:
Learning Targets: Activity sheet, an extra piece of paper
At the end of the module, students will be able to:
1. Understand and apply the knowledge of flexibility References:
exercises. [Link]
2. Explain the benefits of being flexible _stretching.asp?fbclid=IwAR1I3S1xa39GuT
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3. Discuss and demonstrate ways to increase flexibility
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4. Demonstrate the ability to present various flexibility %20are%20those%20in,tissues%20for%20
exercises. performance%20and%20safety
[Link]
1. exercises/
A. LESSON PREVIEW/REVIEW
Introduction
Welcome to Period 2! I hope you are excited about today’s session. Are you ready for a meaningful
and exciting session? Then, answer the following questions:
Questions:
What daily activities are challenging to
you because of a lack of flexibility?
Are there any components of athletics
that are hindered or helped because of
your flexibility?
How does flexibility training benefit our
bodies?
[Link] LESSON
Context and Notes
Read and understand the notes below. Take your pens or highlighters and take note of important terms
and definitions.
Flexibility is the amount of movement you have around a joint, like your knee or hip. Being
flexible helps you have safe and healthy joints and muscles. Since not all joints are the same, just
because you’re flexible in one joint doesn’t mean you’ll be flexible in others.
Flexibility can help increase your quality of life:
This document is the property of PHINMA EDUCATION
PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
As you become more flexible, activities like tying your shoes or reaching for something on a
top shelf will become easier.
Flexibility helps you move with less discomfort and can prevent some of the pain you feel as
you get older.
Flexibility helps keep your joints movable and reduces your risk of injury.
If you have reduced flexibility, everyday movements can be difficult, and even uncomfortable.
Flexibility can help reduce stress.
There are lots of activities that will help you keep or increase your flexibility:
Any movement that involves bending or reaching and gently stretches your muscles is good
for flexibility.
You can do stretching exercises for specific muscles and joints, or you can take up an activity
like yoga, Tai Chi, dancing, or gardening.
Stretch slowly and gently rather than making quick, jerky movements.
Avoid injuries by never stretching to the point of pain.
When stretching, if the movement is uncomfortable, it's not helping you become more flexible.
Precautions for Flexibility Activities
Being more physically active can help you feel better, deal with stress more easily, and handle
day-to-day activities more comfortably. To get the best results, it's important to understand how to
exercise safely so you don't injure yourself.
Stretching and reaching activities help promote safe and healthy joints and muscles. Here are
some precautions to keep in mind when you're doing activities that involve stretching and reaching,
like yoga, gardening, Pilates (an exercise method designed to improve flexibility and strength, and
create balance in the body) or Tai Chi (a Chinese system of slow physical exercise designed for
relaxation, balance, flexibility and muscle strength).
Use correct stretching techniques and try to move smoothly. Ask an exercise professional if
you're not sure.
Don't force a joint beyond a comfortable range of motion.
Do a brief warm-up before stretching, like a light walk.
Stretch in a slow and relaxed way.
Avoid bouncing or jerking.
Stretch to the point of tightness, but avoid extreme discomfort.
This document is the property of PHINMA EDUCATION
PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
Remember to continue to breathe normally. Don’t hold your breath.
Stretching increases your range of motion and flexibility by making your soft tissues, such as
muscles and ligaments, longer by decreasing stiffness. It can also help improve your performance in
your sport, help with soreness after exercise, and lower your chance of injury.
There are two main types of stretches: static stretches and dynamic stretches. Static stretches
are those in which you stand, sit or lie still and hold a single position for a period of time, up to about
45 seconds. Dynamic stretches are controlled movements that prepare your muscles, ligaments, and
other soft tissues for performance and safety.
TYPES OF FLEXIBILITY TRAINING
DYNAMIC STRETCHING
This form of stretching improves speed, agility, and acceleration. It involves the active
tightening of your muscles and moving your joints through their full range of motion throughout the
stretch. These functional and sport-specific movements help increase muscle temperature and
decrease muscle stiffness.
Dynamic stretches should be used as part of your warm-up routine before any athletic event,
whether competitive or not. A complete athletic warm-up should incorporate about 5 to 10 minutes of
low- to moderate-intensity swimming, jogging, or cycling, followed by dynamic stretching.
Here are some types of dynamic stretching.
Torso twist
This document is the property of PHINMA EDUCATION
PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
Stand with your feet facing forward, as wide as your
shoulders, and your arms by your side with a 90-
degree bend in your elbows.
Keep your feet in the same position and in a controlled
manner, twist your torso from one side to the other.
Be sure to move through your trunk and do not force
the movement.
This exercise helps keep your spine mobile and flexible.
Maintaining spine flexibility is particularly beneficial for
athletes of throwing and hitting sports such as football, baseball, tennis, hockey, and lacrosse.
Walking lunge
Stand with your arms on your waist; take a step
forward and lunge, keeping your front knee in line with
your hip and ankle and lowering your back knee toward
the floor without touching.
Do not allow your front knee to drive past your front
toes.
Push off the back leg and step forward with the
opposite leg, lunging in the same fashion.
Engage your abdominal muscles throughout this
exercise to avoid arching your back.
This document is the property of PHINMA EDUCATION
PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
This helps stretch the gluteus, hamstring and hip flexor muscles and is beneficial for all
athletes, particularly those playing track-and-field sports, soccer, rugby or football.
Leg swing
Stand on one leg and in a slow, controlled motion
swing the other leg in front of you and behind you
through the full range of motion.
Make sure to engage your abdominal muscles to
prevent your back from arching.
This stretch helps prepare the hamstrings and hip flexors
for running.
STATIC STRETCHING
Static stretching requires you to move a muscle as far as it can go without feeling any pain,
then hold that position for 20 to 45 seconds. You should repeat static stretches two to three times
each. This is a very effective way to increase flexibility.
Static stretches should be used as part of your cool-down routine to help prevent injury. Using
static stretching as a maintenance stretching program will also help reduce your risk of injury.
But using static stretching in a warm-up prior to an athletic competition may actually negatively
impact your performance. This is because static stretching may limit your body’s ability to react
quickly. This condition may last up to two hours in activities such as vertical jumps, short sprints,
balance and reaction speeds. Here are some examples of static stretches.
This document is the property of PHINMA EDUCATION
PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
Posterior capsule stretch
Relax your shoulders, bring one arm across your body and
hold it with the other arm just above the elbow, pulling gently
toward your body. This stretch is for the back of the shoulder and
is particularly beneficial for all athletes of throwing sports such as
football, baseball and basketball.
Hamstring Stretch
Place one leg on a low stool with your hips and feet facing
forward. Lean forward from your hips, keeping your back flat and
knee straight until you feel a stretch in the back of your thigh.
Stretching your hamstrings helps prevent injuries while running.
This document is the property of PHINMA EDUCATION
PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
Quadriceps stretch
Grab hold of one ankle with your hand from the same side.
Tighten your stomach muscles to prevent your back from arching.
Extend your thigh backwards, bend your knee and bring your ankle
up toward your butt. Be sure to keep your knee aligned with your
hip by keeping your ankle in the same line as your hip, rather than
angled outward or inward toward your body. You should feel this
stretch in the front of your thigh. This stretch is beneficial to the
quadriceps muscle.
FLEXIBILITY EXERCISES
Flexibility exercises may not be the most appealing part of working out, but doing mobility work
can help build well-balanced fitness as part of your strength and cardio training. Including some
stretching drills in your workout program will help improve flexibility, lessen tightness, and make
workouts more effective. It’s true that flexibility exercises aren’t exciting and won’t give you the same
feeling as an intense workout. But not stretching after training will end up creating imbalances in your
body. Unevenness in the body increases your risk of injury as it causes muscles to operate incorrectly
by overcompensating for other muscles that are too tight to engage correctly. This leads to strains
and discomfort over a period of time from working out without including flexibility exercises in your
regular routine.
When you take the time to warm up before training and stretch out after your workout, your
muscles will be looser and less restricted. This will help ensure that you have the full range of motion
(ROM) of your muscles and joints, which is important when performing flexibility exercises. Having
ROM will allow you to do more exercises with proper form. So, take the time, stretch out for better
longevity with your workout routine, and ensure you feel great.
These flexibility exercises don’t need to be limited to just the gym and your workout routine. If
you find yourself sitting watching TV or working on the computer, you should try to incorporate some
This document is the property of PHINMA EDUCATION
PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
of these stretches into your day-to-day life.
It’s recommended that individuals take a movement break after “sitting 20 minutes out of
every half hour at work, standing for eight minutes, and moving around for at least two
minutes.” This is a great opportunity to reduce strain from sitting for long periods of time by doing
flexibility exercises to improve your range of motion. If you implement the 20-8-2 rule, you can perform
some of the flexibility exercises we have provided below. We have also provided a routine to help
relieve muscle tightness and increase mobility.
Skill-building Activities
Teaching-Learning Activities
A. List down 10 exercises that will improve flexibility. Describe the following exercise and explain
how they contribute to the specific muscles as well as the entire body.
FLEXIBILITY EXERCISE DESCRIPTION
ex. Standing Side Stretch
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
This document is the property of PHINMA EDUCATION
PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 4
Name: Class number:
Section: Schedule: Date:
Check for Understanding (5 mins)
What exercise did you enjoy the most? Explain the reason in 4-5 sentences.
B. LESSON WRAP-UP
Thinking about my learning: Since you are done with today’s lesson, please carefully read the
question below and give your honest answer to it.
Did you find this lesson easy/difficult/important? Were you able to meet the learning
objectives? Yes/No/Why? Explain in your own words.
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FAQs
Question: What is the impact of age on flexibility?
Answer: Aging causes a decrease in range of motion, which progressively worsens as you get older.
Stretching and exercise can reduce the decrease in the range of motion.
Question: How do you regain flexibility?
Answer: You can lose flexibility by not stretching. The best way to regain it is by stretching on a regular
basis. Incorporate some static stretches every day, but don't forget to warm up first.
Great job! You have reached the end of this lesson.
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