DAVAO ORIENTAL STATE UNIVERSITY

SPEAR 2 Module
Midterm Coverage
| Page 1 of 4

Module 2
TRAINING METHOD
Lesson 1 Lesson 1
Training Method
- Circuit Training
Learning Outcomes ▪ Perform exercise to maintain muscle strength.
Time Frame 4 Lecture hours within 2 weeks for 1 lesson
Introduction
Good day students!

This will be the first lesson of the first module in SPEAR 2. Circuit
Training is an excellent way to improve mobility, strength and
stamina. The circuit training comprises of 6 to 10 strength exercises
that are completed one exercise after another. Each exercise is
performed for a specified number of repetitions or for a set time
before moving on to the next exercise. The exercises within each
circuit are separated by a longer rest period. The total number of
circuits performed during a training session may vary from two to six
depending on your training level (beginner, intermediate or
advanced), your period of training (preparation or competition) and
your training objective.

Activity

Home Activity No.1

Circuit Training Workout

This workout features 4 exercises that will change your entire body.

Directions:

Visit and watch the provided links below for circuit training workout!
ENJOY!
1. Push ups (15 repetition) 2 sets
refer to this link for those who were not able to familiarize
the exercise https://youtu.be/1Bj5PPxgEwo

2. Burpees (15 repetition) 2 sets

refer to this link for those who were not able to familiarize
the exercise https://youtu.be/mUYqe_sJFE

3. Planking ( 1 minute)
refer to this link for those who were not able to familiarize
the exercise https://youtu.be/BQu26ABuVS0
 DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 2 Module
Midterm Coverage
| Page 2 of 4

4. Jump Lunges (15 repetition) 2 sets

refer to this link for those who were not able to familiarize
the exercise https://youtu.be/Nnb9bXV3o0s

Analysis Quick inquiries:

This will be answered and to be discussed via online meeting.

1. How does circuit training increase muscle tone and

strength?
2. How much exercise does typical circuit training include?
3. How do we consider circuit training to be exciting and
creative?
4. How do you increase your performance through circuit
training?
5. How does circuit training help our overall health?

Abstraction CIRCUIT TRAINING

- Consists of a consecutive series of timed exercises performed
one after the other with varying amounts of rest between
each exercise.
- is a form of body conditioning that involves endurance
training, resistance training, high-intensity aerobics, and
exercises performed in a circuit, similar to high-intensity
interval training. It targets strength building and muscular
endurance.

BENEFITS
- Improvements in cardiovascular fitness.
- Improvements in muscular strength.
- Improvements in muscular endurance.
- Increased social interaction during a workout.
- Increased adherence to exercise.

Example
1. Squats jumps- stand with feet shoulder width and knees
slightly bent. Bend your knees and descend to a full squat
position. Refer to this link
https://youtu.be/A-cFYWvaHr0

2. Calf Raises- stand on a flat surface with your toes pointed

straight ahead. Lift your heels off the floor to flex your calf
muscle. Pause for moment, then slowly return to the floor.
Refer to this link
https://youtu.be/-M4-G8p8fmc
 DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 2 Module
Midterm Coverage
| Page 3 of 4

3. Bench dips- lower body by bending arms until slight stretch

is felt in chest or shoulder, or rear end touches floor. Raise
body and repeat. Refer to this link
https://youtu.be/c3ZGI4pAwZ4

4. Jump Rope- hold both rope handles in one hand and swing
the rope to develop a feel for the rhythm. Next, without
using the rope, practice jumping. Finally, put the two
together. You’ll probably do well to jump continuously for
one minute. Refer to this link
https://youtu.be/aFoektJK9dU

5. Abdominal Crunches- it engages all the abdominal muscles

but primarily it works the rectus abdominis muscle and the
obliques. Refer to this link
https://youtu.be/5ER5O14MOPI

Application Directions:
Perform the exercises given below and video yourself as per
requirement in this lesson. In between each exercise, you can rest
for about 1-2 minutes. You will be evaluated by repetitions of each
workout.

1. Squat Jumps
- 20 repetitions (20 points)
- 15 repetitions (15 points)
- 10 repetitions (10 points)
2. Calf raises
- 20 repetitions (20 points)
- 15 repetitions (15 points)
- 10 repetitions (10 points)
3. Bench Dips
- 20 repetitions (20 points)
- 15 repetitions (15 points)
- 10 repetitions (10 points)
4. Jump Rope
- 20 repetitions (20 points)
- 15 repetitions (15 points)
- 10 repetitions (10 points)
5. Abdominal Crunches
- 20 repetitions (20 points)
- 15 repetitions (15 points)
- 10 repetitions (10 points)
 DAVAO ORIENTAL STATE UNIVERSITY
SPEAR 2 Module
Midterm Coverage
| Page 4 of 4

Closure

You are done with the first and second level! You may now proceed
to lesson 2.