Movement Competency Training

10:00am – 12:00pm
Google Meet joining info Video call link: https://meet.google.com/kzy-wcuy-nyz

Module No. 1
Week 2
STRETCHING, TWISTING, SQUATS, LUNGE, BALANCING
OVERVIEW OF THE TOPIC
In this module, you will learn and understand the importance of Core training specifically in
most of the physical activities that we do in our everyday life. The Core muscles provide support in
terms of mobility and stability when our body moves.

Training your core muscles which follows the training principles of progression, regression and overload
will enhance and also improve the efficiency of your movement.

Core Training
Core training is considered as the strengthening and conditioning of the core muscles surrounding the
mid-section of our body—the abdomen, hips, pelvis, and lower back. These muscles wrap and protect
the spine which is responsible for stabilizing and balancing the body during movement. And also, core
training refers to core stabilization or balance training.

Fundamental Movement Skills

• The Fundamental Movement Skills (FMS) are some of the most common actions from childhood
to adulthood.
• FMS consists of three skills groups that define physical literacy which are the non-locomotor,
locomotor, and manipulative skills.

A. NON-LOCOMOTOR
• Any movement that does not travel, but uses the available space in any direction or
movement organized around the axis of the body (axial movement); bending, twisting,
stretching, and swinging is an examples of axial movement.
Ex. Stretching, twisting, squats, lunge, balancing.
B. LOCOMOTOR
• Locomotor movement skills are those in which the body is moved in one direction, or a
combination of directions, from one point to another. Activities such as walking, jogging,
moving forwards, backward, side- shuffling, skipping, running, jumping, hopping, and
leaping are considered fundamental locomotion movements.
C. MANIPULATIVE
• Manipulative movements are movements that involve the use of a body part like hands or
feet to move or manipulate an item. Manipulative movements can include gross motor
skills, like kicking or bouncing a ball, or fine motor skills, like writing or coloring.
Manipulative motor skills are often important in sports.

Assessments of Physical Activity and Readiness

• Besides your movement skills competency, checking your current levels of activity and
fitness is crucial to determine the readiness of your body for physical activities.
• Most of the Assessments being done are the PAR-Q where the results of this test will
determine if you have a medical problem and need to address it as soon as possible.
• This assessment will be done before participating in the fitness test or any physical activity.

Activity 1: Hidden Word

1. MANIPULATIVE
2. LOCOMOTOR
3. CORE
4. LUNGE
5. WALK

Activity 2: Point the Word

1. Locomotor – Locomotor movement skills are those in which the body is moved in one
direction, or a combination of directions, from one point to another. Activities such as walking,
jogging, moving forwards, backward, side- shuffling, skipping, running, jumping, hopping, and
leaping are considered fundamental locomotion movements.

Activity 3: Picture Analysis

1. The woman is working out her waist by planking. She works out to get rid of the belly fat.
2. The lady is practicing leg workouts. The lady performing lunges to strengthen her hip and leg
muscles
3. A mountain climber uses a safety cord to keep himself safe. Mountain climbing is a thrilling but
risky activity, therefore safety comes first.
4. Baseball player successfully catches a baseball in order to win.

Activity 4: Think and Share

Core training is defined as the strengthening and conditioning of the muscles that surround our
midsection—the belly, hips, pelvis, and lower back. These muscles wrap around and protect the spine,
which is in charge of maintaining and balancing the body when moving. Core training can also refer to
core stabilization or balance training.

The Fundamental Movement Skills (FMS) are some of the most common actions from childhood to
adulthood. FMS consists of three skills groups that define physical literacy which are the non-
locomotor, locomotor, and manipulative skills.

Non-Locomotor
- Any movement that does not travel but uses the available space in any direction or movement
arranged around the axis of the body; bending, twisting, stretching, and swinging are examples
of axial movement.
Locomotor
- Locomotor movement abilities are those in which the body moves in one direction or a mix of
directions from one location to another. Walking, jogging, going forwards and backwards, side-
shuffling, skipping, running, jumping, hopping, and leaping are examples of essential locomotor
actions.
Manipulative
- Manipulative movements are those that entail the use of a bodily part, such as the hands or
feet, to move or manipulate an item. Manipulative motions can involve big motor abilities such
as kicking or bouncing a ball as well as fine motor skills such as writing or drawing. In sports,
manipulative motor abilities are frequently required.

Activity 5: Guide Questions

Directions: Read and answer the following questions:
1. What are the aspects of an individual that will improve by understanding core training? How
does it develop each aspect?
- Training your core muscles which follows the training principles of progression, regression
and overload will enhance and also improve the efficiency of your movement.

2. Why is it important to identify the physical activity level of readiness?

- In addition to your movement skills proficiency, examining your current levels of activity and
fitness is critical to determining your body's preparedness for physical activities.
- The PAR-Q is used for the majority of assessments, and the results of this exam will decide if
you have a medical concern that has to be addressed as soon as feasible.
- This evaluation will take place before to participating in the fitness test or any physical
activity.

3. How do core training can improve your stability and mobility?

- You may increase your stability by repeating exercises and improving mobility during core
training so that your muscles can develop to such an extent.
-
Activity 6: Table Completion
Link for Google form will be sent to group chat messenger.
Directions: Complete the table below by identifying if the movement is non-locomotor, locomotor or
manipulative movement:

Movement Type of Movement

1. Kicking Manipulative
2. Catching Non-locomotor
3. Climbing Locomotor
4. Squat Non-locomotor
5. Lunge Non-locomotor
6. Balancing Manipulative
7. Dribbling Manipulative
8. Swimming Locomotor
9. Running Locomotor
10. Wheeling Locomotor
Module No. 2
Week 3

POSTURE AND CORE STABILITY

Core stability muscles, or postural muscles, are the deep muscles in your abdomen, pelvis, and back.
They act as a corset or scaffolding holding you together rather than moving your trunk. It is important to
have good postural muscles to help maintain a good posture. In the abdomen, there are four layers of
muscles.
And also, there are syndromes that are developed when the muscles of your shoulders, neck, and chest
are out of balance — some too weak and some too tight.

Anatomy of the Core

• The core is the group of the trunk and hip muscles that surround the spine, abdominal viscera,
and hip. Core muscles are essential for proper load balance within the spine, pelvis, and kinetic
chain. They spare the spine from excessive load and are essential for lad transfer between the
upper and lower body.
• Abdominal, gluteal, hip girdle, paraspinal, and other muscles work in concert to provide this
needed spinal stability.
• Having a strong, stable core helps us to prevent injuries and allows us to perform at our best.
• There is also an upper quadrant core (glenohumeral and scapulothoracic joints) and a lower
quadrant core (hip and trunk)
• Core Trunk Muscles: Abdominals; thoracolumbar; lumbar and lateral thoracolumbar muscles
• Core Hip Muscles: Hip flexors, extensors, abductors, adductors, and rotators.
• Your core stabilizers are made up of 3 main muscles groups — your Transverse Abdominals
(Deep Abs); your Pelvic Floor (a sling from your pubic bone to tail), and Multifidus, (small
segmental muscles lining your spine)
• Mobilizers of the spine are the more superficial muscles that cross over multiple joints so that
when they contract, they move many joints at once:
o the rectus abdominus,
o obliques,
o lateral portions of erector spinae,
o latissimus dorsi
o quadratus lumborum.
Activity 1: Crossword Puzzle

• Core
• Posture
• Stability
• Spinal
• Anatomy

Activity 2: Point the Word

Directions: Using the information you got from the previous activity, try to provide answers to the
questions below (maximum of two sentences per item).
1. What are the words you've got from activity 1?
• Core
• Posture
• Stability
• Spinal
• Anatomy

2. How are those words associated with Posture and Core stability?
 It is connected because it is linked and contains comparable terms. The deep muscles in
your belly, pelvis, and back are known as core stability muscles or postural muscles. Rather
of shifting your trunk, they work as a corset or scaffolding to keep you together. To maintain
excellent posture, it is necessary to have strong postural muscles. There are four layers of
muscles in the abdomen.

Activity 3: Think and Share

Directions: Read and understand the concepts below. You can raise questions that you
want to clarify where students and teacher must collaborate in this part.

Transverse Abdominals (Deep Abs), Pelvic Floor (a sling from your pelvic bone to tail), and Multifidus are
the three primary muscle groups that comprise your CORE STABILIZERS (small segmental muscles lining
your spine)
MOBILIZERS of the spine are the more superficial muscles that span over many joints, allowing them to
move several joints at once when they contract:
 the rectus abdominus,
 obliques,
 lateral portions of erector spinae,
 latissimus dorsi
 quadratus lumborum.

Activity 4: Guide Questions

Direction: Answer the following question base on the previous activity given.
1. What are the benefits of having a good posture? How does it help an individual in his/her
everyday task?
 There are several benefits to having good posture, including increased flexibility and less
chance of injury. It also helps on a daily basis. To maintain excellent posture, it is
necessary to have strong postural muscles. Injury can be avoided by maintaining proper
posture, particularly in the back, shoulders, arms, and wrists. Setting up an
ergonomically suitable workstation is vital for preserving the health of your back,
shoulders, arms, and wrists if you work at a desk all day, especially if you write on a
keyboard. Your workstation should ideally be slightly below elbow level so that your
forearms and wrists remain parallel to the floor when typing.

2. Why is it important to learn the different core muscles?

 It is important to have firm postural muscles in order to maintain proper posture. A
strong, solid core in the abdomen helps us avoid injuries and perform at our best. Spinal
injuries are commonly caused by a combination of bending forward, side to side, or
extreme rotation. Back injuries are frequently the result of a series of incidents
combined with poor mechanics.

Activity 5: Quiz Table

Link for Google form will be sent to group chat messenger.
Directions: Identify if the given core muscle below has a function of being a stabilizer or mobilizer
muscle.

Core Muscles Function

1. Rectus abdominus Mobilizer
2. Latissimus dorsi Mobilizer
3. Pelvic Floor Stabilizer
4. Transverse Abdominals Stabilizer
5. Multifidus Stabilizer
6. Erector spinae Mobilizer
7. Quadratus lumborum Mobilizer
8. Erector spinae Mobilizer
9. Rectus Femoris Mobilizer
10. Sartorius Mobilizer
Module No. 3
Week 4

Bracing the Core

 Bracing your core requires you to engage your entire trunk — abdominals, pelvic floor,
diaphragm, and spinal erectors — to create the stability required to lift safely. It also
ensures an effective force transfer through your body to move the weight.

Bracing Versus Hollowing

 Hollowing exercises, which concentrate on the contraction of local muscles, draw the belly
button toward the lumbar spine. On the other hand, bracing exercises, which contract the
local and global muscles at the same time, are performed by pushing the abdomen out
externally

Exercise Progression and Regression

 An exercise regression is simply an approach to decrease the demand for exercise or
movement. Conversely, a progression does the opposite by increasing the demand
incrementally through minor changes. traditional push-up.

Non-locomotor Skills
 Non-locomotor skills include: bending, twisting, curling, and swaying motions involving a
wide range of body joints. Non-locomotor skills include stretching, bending, twisting, and
hand clapping. They consist of any motion of the body that doesn't result in traveling from
one place to another. Turning, foot tapping and winking are examples as well.

Training Guidelines
How much physical activity is recommended?
WHO guidelines and recommendations provide details for different age groups and specific population
groups on how much physical activity is needed for good health.

Children and adolescents aged 5-17 years

• should do at least an average of 60 minutes per day of a moderate-to-vigorous intensity, mostly
aerobic, physical activity, across the week.
• should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle
and bone, at least 3 days a week.
• should limit the amount of time spent being sedentary, particularly the amount of recreational
screen time.

Adults aged 18-64 years

• should do at least 150-300 minutes of moderate-intensity aerobic physical activity;
• or at least 75-150 minutes of vigorous-intensity aerobic physical activity; or an equivalent
combination of moderate- and vigorous-intensity activity throughout the week
• should also do muscle-strengthening activities at moderate or greater intensity that involve
all major muscle groups on 2 or more days a week, as these provide additional health
benefits.
• may increase moderate-intensity aerobic physical activity to more than 300 minutes, or do
more than 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate-and vigorous-intensity activity throughout the week for additional
health benefits.
• should limit the amount of time spent being sedentary. Replacing sedentary time with
physical activity of any intensity (including light intensity) provides health benefits, and
• to help reduce the detrimental effects of high levels of sedentary behavior on health, all
adults and older adults should aim to do more than the recommended levels of moderate-
to vigorous-intensity physical activity

Importance of Core Training:

Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. This
leads to better balance and stability, whether on the playing field or in daily activities. In fact, most
sports and other physical activities depend on stable core muscles.
Activity 1: "MOVE IT!"
Directions: Look at the figures below. Are you familiar with these? Try matching the terms on the right
with each figure.
 Sit-up crunch
 Cobra
 Back Extension
 Plank
 Standing wood chop
 Side plank

Activity 2: "WHICH IS WHICH?"

Directions: Using the information you got from the previous activity and your previous knowledge about
basic exercises, identify which exercises enhance your core strength.
 Leg raises
 Neck Rotation
 Side lunge
 Side leg raise
 Face pull

Activity 3: Read, Think and Share

Directions: Read and understand the concepts below. You can raise questions that you want to clarify
where students and teachers must collaborate in this part.

Bracing the Core

• To produce the stability needed to lift properly, bracing your core needs you to activate your
entire trunk — abdominals, pelvic floor, diaphragm, and spinal erectors. It also guarantees
that the weight is moved with effective force transmission through your body.

Bracing Versus Hollowing

• Hollowing exercises, which focus on local muscular contraction, pull the belly button toward
the lumbar spine. Bracing exercises, on the other hand, contract both local and global
muscles at the same time by pulling the abdomen outwards.

Exercise Progression and Regression

• An exercise regression is simply a method of reducing the need for exercise or movement. A
progression, on the other hand, performs the opposite by gradually raising demand through
modest modifications. conventional push-up

Non-locomotor Skills
• Bending, twisting, curling, and swaying actions involving a wide variety of bodily joints are
examples of non-locomotor abilities. Stretching, bending, twisting, and hand clapping are
examples of non-locomotor abilities. They include any movement of the body that does not
result in movement from one location to another. Turning, tapping the foot, and winking are
further instances.
Importance of Core Training:
Core exercises teach your pelvic, lower back, hips, and abdominal muscles to operate together. This
results in improved balance and stability, whether on the field or in daily activities. Most sports and
other physical pursuits, in fact, rely on strong core muscles.

Activity 4: Synthesizing Ideas

Guide Questions:
1. What is the relationship between Core Training and Non-locomotor Training/Activities?
- Core Training concentrates on the abdominals, pelvic floor, diaphragm, and spinal erectors,
whereas Non-locomotor Training involves a wide range of physical joints, such as bending,
twisting, curling, and swaying activities.
2. How does Core Training affect the overall well-being of an individual?
- Core Training encourage your pelvic, lower back, hip, and abdominal muscles to work in
unison. This improves balance and stability, whether on the field or in everyday tasks. In
reality, most sports and other physical activities rely on strong core muscles.
3. What is the importance of the topic amidst the pandemic?
- To exercise because it influences the natural state of the body. Additionally, regular physical
activity has been demonstrated to improve the immune system. Reducing drug usage has
also been linked to an increase in the body's ability to fight illness.

Activity 5: "Work It! Design your own Training Program"

Directions: Try working with a partner. Consider your age, preferred training program intensity,
equipment, and diet. Design your own training program following the table below:

1. Warm up exercise 10 mins (head rotation, leg stretches, shoulder stretches, etc)
2. Push up 3 x 15
3. Lunges 3 x 15
4. Dumbbell rows 2 x 20
5. Burpess 3 x 12
6. Side planks 3 x 12
7. Glute bridge 3 x 12
8. Planks 1:30 min
9. Shoulder Barbell press 3 x 12 10 8
10. Machine Shoulder press 3 x 12
11. Seated Hammer Curls 3 x 12 15- lbs
12. Machine Preacher Curls Drop Set 3 x 12
13. Declined sit ups 3 x 12
14. Cable Rope Front Raise 3 x 12 30-40 lbs
15. Leg Raises ( w/ pulse up ) 3 x 12
16. Long arm Crunch 3 x 15
17. Arnold press 3 x 12 25 lbs
18. Standing Rear Delts Fly - 4 x 15 15 lbs
19.
Module No. 4
Week 5

Designing a fitness training plan that's tailored to your personal goals will make you more likely to
succeed. The key to designing an effective training plan is determining your goals, choosing the right
kind of exercises, and tracking your progress along the way. By doing these things and sticking to your
plan, you'll be on your way to achieving your fitness goals.

PART I: Determining Your Goals

1. Make a list of your personal fitness goals. Organizing your goals on paper will make it easier to
design a training plan based on them. Take time to really think about what you want to achieve
with your training plan.
2. Come up with a realistic timeline for achieving your goals. The timeline for your fitness training
plan depends on what your specific goals are. Establishing a timeline can make it easier to
schedule your workouts and stick to your plan.
3. Measure your current fitness level. Before you design your fitness training plan, it's a good idea
to figure out what level of physical fitness you're starting at. Then, you can compare your stats
along the way to your starting point and see how much progress you've made.
4. Make dietary changes to help yourself meet your fitness goals. While routine exercise can help
you meet your goals, you may also want to adopt a healthier diet, especially if you're trying to
lose weight or put on muscle mass. Eating healthier foods will give you more energy for your
workouts, and it will help you see faster results.

PART II: Designing Your Workouts

1. Include 5-10 minutes of warm-up stretches before your workouts. Do dynamic stretches that
move the muscles you plan on working out through their full range of motion. Try lunges, arm
circles, high kicks, or marching to help get your blood flowing and your heart pumping.
2. Do moderate and vigorous aerobic exercises if your goal is to lose weight. Including 150-300
minutes of moderate and vigorous aerobic exercise a week in your fitness training plan can help
you achieve your weight-loss goal.
3. Do weight-training exercises if your goal is to gain muscle mass. Thirty minutes of weight-
training exercises 2-3 times a week can help build your muscles and make them stronger.
4. Do both aerobic and weight-training exercises if your goal is overall fitness. Including both
aerobic and weight-training exercises in your fitness training plan can help you be a healthier
person overall. If your goals don't require you to prioritize one form of exercise over the other,
then do a balance of both.
5. Balance your training plan by doing different exercises. When you're designing your training
plan, including a variety of exercises instead of just 1 or 2. Doing a bunch of different exercises
can help work out different parts of your body and prevent your muscles from getting strained
because of overuse.
6. Start with low-intensity workouts and progress slowly.[17] When you're first starting out with
your fitness training plan, it's important that you start slowly with lower- intensity exercises so
you don't injure yourself. As you get stronger, you can gradually increase the intensity of your
exercises.
7. Include time for recovery in your plan. Giving your body time to recover after your workouts lets
your muscles repair themselves, and it also helps prevent injury. Give your muscle groups at
least 1-2 days to recover before you work them out again.

PART III: Tracking Your Progress

1. Log your workouts so you know how much you're exercising. Keeping track of when you're
working out will tell you whether or not you're sticking to your fitness plan and being consistent.
You can also use your log to help you figure out which exercises are working and which ones
aren't, and also to see how much you're progressing with your workouts.
2. Weigh yourself once a week. If one of the goals of your fitness training plan is to lose weight or
gain muscle mass, weighing yourself on a scale will help you track your progress.
3. Keep a journal about how you feel physically and emotionally. If your fitness goal is to feel
better about yourself or feel healthier in general, journaling your thoughts can help you track
your progress. Take time every day or even just once a week to write down how you're feeling.
4. Adjust your fitness training plan as needed. Use the information you're gathering in your log and
on the scale to determine whether or not your training plan is working. If you're not seeing the
results you were hoping for, you may need to increase the intensity and duration of your
workouts.

What are the benefits of using a personal program?

Simply put, setting goals and having a strategy in place will dramatically increase your chances of
achieving your goals.

If your plan has been put together properly you should really be getting the most out of your workouts,
which is especially important if you are looking to achieve your goals in a limited amount of time.

Having a plan in place will also allow you to measure your progress as you go along, so you can see
whether you are on track.
Activity 1: "WHAT AM l?"

Social Outdoor Traning

ACTIVITY 2: REBUS
Directions: Unlock the hidden word by debunking the rebus puzzle below:

Personal Trainning Program

Activity 3: Read, Think and Share

Directions: Read and understand the concepts below. You can raise questions that you want to clarify
where students and teacher must collaborate in this part.

Designing a fitness training plan that is targeted to your specific goals will increase your chances of
success. The key to creating a successful training plan is to identify your goals, select the appropriate
activities, and measure your progress along the way. You'll be well on your way to reaching your fitness
objectives if you accomplish these things and adhere to your plan.

PART I: Determining Your Goals

1. Create a list of your own fitness objectives. Putting your goals on paper will make it easier to
create a training plan around them. Take the time to consider what you want to accomplish
with your training strategy.
2. Create a timetable for accomplishing your objectives. The timing for your fitness training plan is
determined by your unique goals. Setting a timetable will help you schedule your workouts and
stay on track.

PART II: Designing Your Workouts

1. If you want to reduce weight, do moderate to strenuous aerobic activities. Incorporating 150-
300 minutes of moderate to strenuous aerobic activity each week into your fitness training
program can assist you in reaching your weight-loss target.
2. If you want to build muscular mass, use weight-training activities. Weight-training workouts for
30 minutes, 2-3 times per week, can help grow and strengthen your muscles.

PART III: Tracking Your Progress

1. Once a week, weigh yourself. Weighing yourself on a scale may help you track your progress if
one of your fitness training goals is to reduce weight or develop muscle mass.
2. Keep a diary of your bodily and emotional feelings. Journaling your thoughts might help you
measure your progress if your fitness aim is to feel better about yourself or to feel healthier in
general. Take some time each day, or even once a week, to write down how you're feeling.

Activity 4: Synthesizing Ideas

Guide Questions:
1. What is Personal Training Program all about?
- A personal trainer's area of work focuses on preventive and entails improving aspects of
health and fitness for the general, healthy population or those cleared for exercise. Simply
said, defining goals and developing a strategy will significantly boost your chances of
success.
2. Why do you think familiarizing oneself with this is important?
- It is important to immerse yourself in your training and become well acquainted with it. This
is the stage when you will do it if you have the confidence and will to do so. In this phase,
you must do and exercise in order to achieve your goal. It is essential to actively exercise
throughout your full health matters more at least once before exercising to prevent injuries.
At this point, you may see changes in your body, which is natural because they are the
consequence of your hard work.
3. How do the three parts of designing a personal training program affect one another?
- Creating a fitness training plan that is targeted to your specific goals will increase your
chances of success. The key to creating a successful training plan is to identify your goals,
select the appropriate activities, and measure your progress along the way. You'll be well on
your way to reaching your fitness objectives if you accomplish these things and adhere to
your plan.

Activity 5: "Work It! Design your own Training Program"

Directions: Try working with a partner. Consider your age, preferred training intensity, equipment, and
diet. Design your own training program following t below:
Make use of the table below as your guide on making your own Training Program:

WORKOUT CHART
Structure your weekly weight training program.
[42]

WEEK #1 / 1 / to /7/ NAME

GOALS: Gain Strenght

WARM UP DAYS:
ACTIVITY SETS REPS TIME DIST INTENSITY** NOTES

Side Reach 10 2 20 mins 2 Mild

Knees Lift 15 2 25 mins 2 Mild
Squat To Raised Heel 10 2 20 mins 2 Mild
CORE BODY - STRENGTH TRAINING DAYS:
EXERCISES SETS REPS WEIGHT REST TIME NOTES

Glute Bridge 15 3 10 kg 4 mins

High Plank 2 2 mins 8 kg 4 mins
Superman pull 15 2 10 kg 4 mins

UPPER BODY - STRENGTH TRAINING DAYS:

EXERCISES SETS REPS WEIGHT 1RM* REST TIME NOTES

Biceps Curls and Hammer Curls 15 3 10 kg 4 mins

Assisted Pull-Ups and Dips 15 3 8 kg 4 mins
Chest Press 20 2 10 kg 4 mins
Push ups 25 2 10 kg 6 mins
Bent-Over Rows 15 3 8 kg 4 mins
Dumbbell curls 15 3 10 kg 10 mins
Triceps dip 15 3 10 kg 4 mins

LOWER BODY - STRENGTH TRAINING DAYS:

EXERCISES SETS REPS WEIGHT 1RM* REST TIME NOTES

Dumbbell Lunge 15 3 8 kg 4 mins

Hip Thruster 15 3 10 kg 6 mins
Weighted Step-Up 20 2 10 kg 4 mins
Barbell Jammer Press 12 3 8 kg 10 mins
Dumbbell Shoulder Squat 15 3 8 kg 10 mins
Bulgarian Split Squat 15 3 10 kg 6 mins
Side Lunge 20 2 10 kg 4 mins

COOL DOWN DAYS:

ACTIVITY SETS REPS TIME DIST INTENSITY** NOTES

Reclining Butterfly Pose 15 3 15 mins Mild

Upper body stretch 15 3 15 mins Mild
Head-to-Knee Forward Bend 20 2 15 mins Mild
Module No. 5
Week 6

Movement competencies are essential to participation in physical activity. If movement competencies

are not developed and nurtured from a young age, this can lead to inactivity and the health and social
problems linked to inactivity. The following graphic provides examples of how movement competencies
set a foundation for participation in different physical activities.

We divide movement competencies into more specific skills including: SENDING, TRANSPORTING,
RECEIVING, AND BODY CONTROL.

Sending includes how a child moves or sends an object away from them. This can include throwing,
kicking, head butting, or other creative methods. For example, if the goal of a game is to hit a target (e.g.
a plastic cone/pylon), the child has a number of different options. For example, s/he could throw
underhand or (sending upper overhand body) or kick (sending lower body) the ball, aiming for the
target.

Receiving skills include how a child catches or receives an object. This can include catching, using a foot
to stop a ball, trapping an object with their body, or other creative methods.

Transporting skills include different ways to move around the environment such as walking, running,
hopping, skipping and jumping (upright transporting), but also rolling and tumbling (vertical or prone
transporting).
Body control skills involve balance and skills that require us to move one part of our body while keeping
the others still. It can include body control skills while stationary

(e.g. standing while putting on shoes or reaching up to get an object from a high shelf) or while moving
(e.g. walking while balancing on the curb of a sidewalk)

Coordinated movements are how a child combines the different types of movement skills together in
everyday activities and play. This can include catching a ball while running or navigating an outdoor
playground.

WHAT IS MOBILITY TRAINING?

It combines mobility exercises that increase the range of movements and motions your body can
perform. These include flexibility, but also balance, pliability, and strength. The full combination is the
best way to avoid injury.

Why mobility training should become part of your routine?

If you want to run faster, jump higher, squat lower, lift weights more efficiently, and achieve your
ultimate fitness goals, mobility training is a must. Incorporating mobility and flexibility is vital when
wanting to gain peak fitness and functioning.

Mobility training helps prevent muscles from becoming tight, immobile, and suffering from an all-around
lack of movement — again, leading to potential injury. We can only get away with poor and limited
mobility for a certain length of time before our body tells us we've had enough
Activity 1: "WHAT AM I?"

Social Outdoor Traning

ACTIVITY 2: JUMBLED LETTERS

Directions: Unjumble the letters to form a word that corresponds to its meaning.
1. LAXAI NTVEMOME Axial Movement
2. OORTCOMLO EMONTVEM Locomotor Movement
3. DOYB NSDISIOVI Body Divisions
4. REDICONTI FO ENMOVTSEM Direction of Movements
5. MEVENTMO Movement

1. Type movement is done by a part or several parts of the body in a stationary place.
2. Type of movement that brings the performer from one place to another.
3. A major section or segments of the body.
4. Directions of steps can be indicated either in relation to the room or in relation to the body
position.
5. The act or an instance of moving; a change in place or position.

Activity 3: Read, Think and Share

Directions: Read and understand the concepts below. You can raise questions that you want to clarify
where students and teacher must collaborate in this part.

Participation in physical exercise requires movement competencies. If movement competences are not
established and nourished from a young age, this might lead to inactivity and the associated health and
social concerns. The diagram below shows how movement abilities lay the groundwork for involvement
in various physical activities.

Sending is the process by which a youngster transfers or sends an object away from them. Throwing,
kicking, head butting, and other inventive ways may be used. For instance, if the purpose of a game is to
strike a target (such as a plastic cone/pylon), the youngster has several possibilities. For example, he or
she may throw the ball underhand or (sending upper overhand body) or kick (sending lower body) it
toward the target.

Receiving abilities include a child's ability to catch or receive an object. This can involve catching,
stopping a ball with their foot, trapping an object with their body, or other inventive means.
Transporting abilities include many modes of movement such as walking, running, hopping, skipping,
and jumping (upright transporting), but also rolling and tumbling (vertical or prone transporting).

Body control talents include balance and the ability to move one area of our body while holding the
others steady. It may involve stationary body control skills.

Activity 4: Synthesizing Ideas

Guide Questions:
1. What is Movement Competency all about?
 Movement Competency refers to how well you utilised your body. This is used to conduct
basic movement patterns such as squatting and deadlifting, as well as basic coordination
patterns such as crawling and lunging. The ultimate objective is to build a basic baseline
level of quality movement rather than amount of movement. There's a reason humans
enjoy doing simple actions like crawling, rolling, and getups.Its purpose is to promote
movement competency rather than physical capability.

2. Why do you think familiarizing oneself with these movement competencies is important?
 Movement competences are required for involvement in physical activities. If movement
competences are not cultivated and nourished from a young age, this might lead to
inactivity and the health and social concerns associated with inactivity. The picture below
shows how movement abilities lay the groundwork for involvement in various physical
activities.

3. How do Send, Receiving, Transporting and Body Control Skills affect one another?
 Sending is the process by which a youngster transfers or sends an object away from them.
Throwing, kicking, head butting, and other inventive ways may be used. For instance, if the
purpose of a game is to strike a target (such as a plastic cone/pylon), the youngster has
several possibilities. For example, he or she might toss the ball underhand or overhand
(sending upper body) or kick (sending lower body) toward the target.

 Receiving skills include a child's ability to catch or receive an object. This can involve
catching, stopping a ball with their foot, trapping an object with their body, or other
inventive means.

 Transporting skills include many modes of movement such as walking, running, hopping,
skipping, and jumping (upright transporting), but also rolling and tumbling (vertical or prone
transporting).

 Body control skills include balance and the ability to move one area of our body while
holding the others steady. It can encompass stationary (e.g., standing while putting on shoes
or reaching up to obtain an article from a high shelf) or movement body control abilities
(e.g. walking while balancing on the curb of a sidewalk)
Activity 5: "PICK ONE AND DISCUSS"
Directions: Choose one benefit of mobility training from the list below. Discuss it briefly to class.

The benefits of mobility training are plentiful:

 Promotes good posture (looking at you, desk-workers),
- Good posture is essential for general health and provides several advantages such as
reduced back discomfort, more energy, and higher confidence. Good posture is essential for
general health since it may help you prevent muscular strain, soreness, exhaustion, and a
variety of other common disorders and medical issues. It's never too late to fix or improve
your posture, especially if it's causing one or more health issues.
Module No. 6
Week 7

Activity 1: Complete Me
Directions: Supply the missing letters to complete the words.

- Movement Competency

Activity 2:
Directions: Using the words you have completed in the previous activity,
Give your ideas about this.
1. How are these words associated with movement competency?
• It is spelled Movement Competency and is beneficial to your body Movement competencies
are essential for participation in physical activities. If movement competencies are not
developed and nurtured from a young age, this may lead to inactivity and the accompanying
health and social consequences. The diagram below depicts how movement abilities provide
the framework for participation in diverse physical activities.

Activity 3: Be Informed
Directions: Carefully read the following statements. Pick out a number and explain your answer briefly.
1. A balance of stability and mobility is therefore necessary for the successful completion of all
fundamental movement patterns.
• Muscle imbalances must be addressed using a unique approach to training program
creation. However, the correct movement-prep activities at the start of a workout may
make a tremendous impact, allowing you to get the most out of your sweating time.
Movement preparation is executing fundamental movement patterns in a variety of
directions and at varying rates in order to engage the neurological, circulatory, and
respiratory systems, which are in charge of directing and fuelling movement. Before tackling
the very difficult lifts in a training regimen, a thorough movement-prep warm-up program
helps minimize muscle tension, restore joint motion, and achieve optimum mobility.
• Your body is intended to move, and effective movement requires many muscles and joints
to operate together at the same time. When one area of the body moves, it can affect
motion throughout the rest of the body. It is critical to understand that joints in the body do
not work with a single fixed axis of rotation. Your body is built in such a way that it is energy
efficient. Injuries caused by a decrease of joint mobility can be avoided.
Module No. 7
Week 8

Warm-up — refers to preparatory exercise performed prior to engaging in more vigorous activities.
Warm-up exercises should be dynamic. Dynamic means actively warming up the body moving in a
variety of directions at different rates or speeds. This not only activates the tissues but also the nervous,
circulatory, and respiratory systems that are responsible for controlling and fueling the body for a tough
and physically demanding workout.

A cool-down will help in gradually bringing the body back to the resting state through static stretching
which also enhances flexibility. It is important to note that dynamic warm-up is not the same as
flexibility (e.g., static stretching) Training flexibility involves the bilateral or unilateral action (i.e.,
contraction, lengthening) of opposing muscle groups to produce joint movements. It is typically assessed
in a non-weight-bearing situation.

Proprioceptive Neuromuscular Facilitation or PNF is another form Of stretching that combines static
stretch and isometric stretching for the purpose of enhancing flexibility. PNF has been proven to
enhance active and passive RON.

The functional core assessment as well as the level of core stability that has been achieved can be used
to identify whether there are limitations in mobility and flexibility. This assessment can also be used as
movement preparation and form part of the warm-up routine.

The benefits and effects of warm-up include:

1. Increased heart rate and respiratory rates resulting in better circulation
2. Increase in muscle temperature causing more forceful contractions and quicker relaxation.
3. Increased joint mobility.
4. Increased in mental readiness

Effects of specific warm-up before a game

A study conducted by Silva et al (2018)10 to 10 minutes duration of short active warm- up recommends
10 to 10 minutes duration of short active warm-up, and strategy before gradually increasing intensity.
After the warm-up it is recommended to warming up the muscles too using heated garments to
maintain its temperature.

RUBRICS
4 (100%) Exemplary Comprehensive/Analytical Answer
3 (90% ) Competence Well expressed/lnclude Core Analysis
2 (80%) Less than consistent Lack of Substance/Lacks analysis
1 Little or no Success No Substance/No Analysis
Activity 1: Pictures analysis
Directions: Determine the different joints and muscles that will be mobilized or involved in the picture.

A. Shoulder muscles
B. Neck muscles
C. Back muscles
D. Leg muscles
E. Ankle joints
F. Hip muscles

Activity 2
Directions: Using the information you got from the previous activity, Give your brief answers to the
questions below.
1. How are those pictures associated with exercises?
- It demonstrates how vital it is to reduce stress on the joints and muscles in order to avoid
injuries. Although body composition includes muscle, bone, and fat, it is generally
represented merely as a proportion of body fat.

2. Do you think those exercises are important for proper mobilization?

- It relieves tension in the joints and muscles while also preventing injuries. Flexibility refers to
your joints' ability to move through their complete range of motion without discomfort or
stiffness. The pliability of the muscles that support the joints is also referred to. Muscles and
tendons that are flexible allow for a broader range of motion during activities.

Activity 3: Read and Comprehend

Directions: Read the different statements and concepts below. You can raise questions that you want to
clarify where students and teachers must collaborate on this point.

Warm-up – a preparatory activity conducted before participating in more strenuous activities. Warm-up
activities should be active in nature. The term "dynamic" refers to actively warming up the body by
moving it in different directions at varying rates or speeds. This activates not just the tissues, but also
the neurological, circulatory, and respiratory systems, which are in charge of directing and feeding the
body for a strenuous and physically demanding workout.
The capacity of a joint to move freely over its range of motion is referred to as mobility.
The combined functioning of the muscles and other connective tissues is referred to as stability.

Warm-ups are classified as follows:

• Passive warm-up entails submerging in a hot tub outside of the body.
• Warm-up exercises include brisk walking, mild running, or riding a stationary bike. Warm-ups,
both general and particular, are the most popular strategies to boost muscle temperature
through low-intensity workouts.

Activity 4: Guide my Thoughts

Directions: Answer the following questions based on the previous activity.
1. What are the types of warm-up? Differentiate one from the other.
- PASSIVE WARM-UP involves external means of immersing in a hot tub
Massages, heating pads, steam baths, and hot showers are examples of such treatments.
- GENERAL WARM-UP - Warm-up activities include brisk walking, light jogging, or riding a
stationary bike. Warm-ups, both general and specific, are the most popular tactics for
increasing muscle temperature during low-intensity activities. Warm up with 5 minutes of
mild (low intensity) physical exercise such as walking, running on the spot or on a
trampoline, or cycling. Pump your arms or do big yet controlled circular movements with
your arms to help warm the muscles in your upper body.

2. Explain the importance of the functional core assessment

- The functional core assessment, as well as the amount of core stability attained, can be
utilized to determine whether there are mobility and flexibility limits. This evaluation can
also be used to prepare for activity and as part of the warm-up routine. Functional
evaluations give evidence to help create, enhance, and attest to various evidence-based
therapies. These tools are frequently used in the clinical context to create rehabilitation
objectives, devise particular therapy strategies, and track clinical improvements.

3. Enumerate the benefits of warm-up and cool-down exercises.

- Increased cardiac and respiratory rates result in improved circulation.
- Muscle temperature rises, generating more powerful contractions and faster relaxation.
- Joint mobility has been improved.
- Mental preparedness has improved.

4. What other supplementary activities can develop flexibility, mobility, and stability?
- Warm-ups and gentle workouts focus on joints and muscles. Stretching is one of the various
activities you may do to enhance your flexibility. Your chosen way of warming up before a
workout may be static stretching, or holding one posture for a lengthy amount of time.

Activity 5:
Directions: Plan and design an exercise routine for the purpose of warm-up that will enhance and
improve mobility and stability. Identify the joints involved in the exercises.

Exercises Sets/ Reps Rest time

Shoulder rolls 20 sets/ 2 reps 8 mins
Leg circles 20 sets/ 3 reps 12 mins
Ankle rolls 15 sets/ 2 reps 8 mins
Arm swings 20 sets/ 3 reps 10 mins
Knee-to-chest 15 sets/ 2 reps 15 mins
Arm circles 15 sets/ 3 reps 10 mins
Walking lunges 10 sets/ 3 reps 12 mins
Torso twists 15 sets/ 2 reps 10 mins
Module No. 8
Week 10
TOPIC OR LESSON: Cardiorespiratory Fitness & Locomotor Skills
SUB-TOPIC/S : Locomotor Skills, Crawling /Running /Jumping

OVERVIEW OF THE TOPIC

Cardiorespiratory fitness (CRF) refers to the capacity Of the circulatory and respiratory
systems to supply oxygen to skeletal muscle mitochondria for energy production needed during
physical activity.
Locomotor skills involve transporting the body or traveling from one point to another with the
goal of maintaining dynamic stability while the body is displaced. Skills progress through stages of
development. Basic acquisition of the fundamental techniques. proficiency in fundamental skills leads
to greater readiness and confidence to explore new activities and learn more skills, as well as
participate in a wide range of activities. When this happens, there are more opportunities to have fun,
become fit, and even excel in sports. Locomotor Skills enable everyone to move through different
environments moving their bodies from one location to another, helping them build confidence and
develop a sense of freedom. Having the proper amount of physical activity is thus important for gaining
the maximum benefits and mitigating risks while having mature locomotor pattems is crucial to building
lifelong physical activity habits

ACTIVITY 2: KNOWLEDGE FORMATION IDISCUSSION

DICRECTION: Describe what you need to know and how important it is to an individual.

Locomotor Skills
Crawling Exercises
The crawling pattern impacts our neuromotor abilities, core stability, and mobility. Crawling
requires synchronous or contralateral movement of the limbs on both sides of the body. This demands
that information pass through the corpus callosum (a broad band of the nerve), which links both
hemispheres of the brain, hence, establishing new neural connections and strengthening them. This
appears to improve coordination and learning.
During contralateral movements, the core is responsible for transferring energy across the
midline. A pronounced "wagging" of the hips while crawling is an indication of poor core stability.
Getting into a quadruped position and rocking the hips back toward the heels functions to help
mobility of the lumbo—pelvic complex.

Sample crawling Exercises

Standard Progression
Linear Movement Baby Crawl Linear bear crawl
Linear crab crawl
Gorilla crawl
Plank crawl
Lateral Movement Circular Crawl Lateral bear crawl
Lateral crab crawl
Sideways Gorilla crawl
Lateral side walk
BABY CRAWL
Starting Position - In a quadruped position, align the knees under the hips and the wrists under the
shoulders.

Procedure:
1) Move contralaterally by stepping forward with one hand and the opposite knee.
2) Repeat with the other hand and knee.
3) Keep the steps small so that the opposite arm and leg can work together.
4) Crawl backwardly by performing the same contralateral movement pattern.

Circular Crawl
Starting Position

Procedure
1) Pretend there is a string attached under the belly button to the ground.
2) Start to circle, stepping with the opposite hand and foot
3) Circles around the belly button and not around the hand

Take Note
1.) Take small steps at a time.
2.) Neck in meutral position
3.) Core is engaged throughout the movement
Exercise Progression
Linear Crawl
Starting Position: Same as the baby crawl but slightly lift the knees about two inches off the ground.

Procedure
1.) Move contralaterally by walking forward with one foot and opposite hand.
2.) Keep crawling forward, moving the opposite arm and opposite leg together.
3.) Crawl backward by keeping the same movement pattern.

Lateral bear crawl

Starting Position: Same as the linear bear crawl.

Procedure:
1.) Move sideways to your left by walking left hand and right knee simultaneously to right a few
inches.
2.) Follow with the right hand and left knee moving in the same direction.
3.) Continue crawling over a distance.
4.) Reverse the pattern by moving to your right, walking with the right hand and left knee
simultaneously.
5.) Follow with the left hand and right knee.
6.) Continue crawling over a set distance.

Take Note:
1.) Take small steps to keep the hip stable and to keep up with the contralateral movement.
2.) Keep the knees as close as to the floor.
3.) Do not allow the hips to rise up.
4.) Keep the lower back from rounding.
5.) Maintain the brace.

Linear Crab Crawl

Starting Position
1.) Sit on the floor with knees bent and flat.
2.) Place the hands on the floor behind the glutes and slightly lift the glutes ( a large muscle of the
buttocks).

Procedure:
1.) Move the right hand behind your hip while simultaneously pushing off with the left foot. You are now
moving your rear leading.
2.) Follow with the left hand and the right foot.
3.) Continues moving forward over a set distance or number of repetitions.
As a progression reverse the pattern crawling back with the feet leading instead of the rear.

Lateral Crab Crawl

Starting Position: Same as the Linear Crab Crawl
Procedure:
1.) Keep the hips off the floor and begin to move sideways.
2.) Step to the right with the right hand and left foot followed by the left hand and right foot.
3.) Continue moving sideways.
4.) Reverse the pattern by stepping to the left with the left hand and right foot followed by the right
hand and left foot.

Take Note:
1.) Maintain the abdominal brace throughout the movement.
2.) Take small steps to keep up with the contralateral movement.
3.) Keep the glutes off the ground.

Gorilla Crawl
Starting Position:
1.) Start in a crouching position.
2.) Position the feet shoulder-width apart.
3.) Place the weight on the balls of the feet.
4.) End over and place the hands on the floor.
Procedure:
1.) Shift the weight of the body to the hands as you jump forward.
2.) Land with the feet positioned outside the hands.
3.) Reach forward again and place the hands on the floor before jumping.
4.) Continue moving forward over a set distance or a prescribed number of repetitions.
Sideways Gorilla Crawl
Starting Position: same as the gorilla crawl
Procedure:
1.) Lift the hands and reach out to the left
2.) Place the hands o the floor and jump with the feet past the hands to the left.
3.) Continue moving in the same direction.
4.) Reverse the direction but continue to perform the same movement pattern.

Procedure:
1.) Lift the hands and reach out to the left
2.) Place the hands o the floor and jump with the feet past the hands to the left.
3.) Continue moving in the same direction.
4.) Reverse the direction but continue to perform the same movement pattern.
Take Note
Stay low in a crouching position throughout the entire movement.
Reach out with your hands as soon as the feet land on the floor.

Plank Walk
Starting Position:
1.) Start on a straight arm plank position.
2.) Keep the wrist under the shoulder.
3.) Extend the legs and keep the feet close together.

Procedure:
1.) Take a small step forward with a right hand and left foot followed with the left hand and right leg.
2.) Continue moving in the same direction.
3.) Keep the steps small.
4.) Maintain the plank by keeping the body in a straight line and the knee straight.
5.) Reverse the direction.
Lateral side walk
Starting Position: same as the plank walk

Procedure
1.) Move the right hand close to the left hand at the left foot step out so the feet are about
hipwidth apart.
2.) Then move the left hand out so that the hands are about shoulder width apart as the right foot
steps in.
3.) Keep moving in one direction bringing the feet together as the hands step out wide and the
feet out wide as the hands are back together.
4.) Reverse the crawl by moving in the opposite direction.

Take Note: keep the body in a straight line front from the head to the heels. Take small steps at a time
to keep the core tight and to lessen the movement on the hip. Neither let he hip sag nor rise up.

Jumping and Landing

To practice proper mechanics of jumping and landing safely, perform simple box jumps (e.g.
forward, reverse) and single-leg lateral bounds wherein the landing is held for three seconds (i.e stick
the landing) before bounding to the opposite side and landing on the opposite leg. Before doing drills
warm up first and include exercises that activate the glutes. Avoid landing stiff-legged because shock is
transmitted to the joints instead, specifically the hip, knee, and ankle.

Start the activation of the glutes exercise routine by performing a hip flexor and psoas stretch to relax
the hip flexors and specifically suppress the psoas muscle.
Hip Flexor and psoas stretch

Jumping (upward motion)

1.) Stand tall and your feet hip-width apart.
2.) Flex the elbows 90 degrees and hold the arms in front of the chess.

Sit back on your hips (half squat) as you extend the elbows behind. Keep your arms along the side of the
trunk.

Drive the arms forward to activate the legs into jumping forward landing on the box.
Landing (downward motion)
1.) Land softly and decelerate the body by distributing your weight evenly over the entire foot.
2.) Keep the spine neutral by looking forward.
3.) Keep the knees behind the toes by activating your glutes.
4.) Keep the knees or track or aligned with your toes (i.e avoid collapsing the knee inward or
medially.
5.) Keep the elbows flexed at 90 degrees and hands above them.

High Knee March Walk

Starting Position: stand tall, keep the chest up and look straight ahead.

Procedure
1.) Drive one knee above the hip as you swing the arms with elbows bent at a 90-degree angle.
2.) Keep the heel close to the glutes and dorsiflexed.
3.) Keep the toes up or plantar flex the support foot during the knee drive.
4.) March slowly and avoid slamming the foot onto the ground.

Exercise Progression
High Knees
Starting Position: Stand Tall

Procedure
1.) Drive the knees high with the hip and quickly bring it back on the ground.
2.) Perform this with alternating leg.
3.) Concentrate the body weight on the ball of the foot.
4.) Swing the arms while keeping the elbows bent 90 degrees.
5.) Continue moving forward as possible until the desired distance is covered.
6.) Focus on technique first before increasing the tempo of the movement.

Exercise Variation
Lateral High Knees
Follow the execution of high knees but move sideways.
Perform on one side first until a desired distance is covered and repeat on other side.

A-Skips
Starting Position
Stand tall
Keep the chest up and look straight ahead.

Procedure:
1.) Skip forward by pushing from one foot and driving the other knee up high above the hip.
2.) Swing the arms forcefully while the elbows are bent in a 90-degree angle.
3.) Continue to skip forward while performing on one side first ( i.e ) with the same knee driven
higher repetitively.
4.) Progress by skipping forward at alternating knees or legs.

Take Note
1). Push off quick and fast
2.) Avoid jumping too high.
3.) Focus on technique first before increasing the tempo of the movement.

Exercise Progression
A- Skips with alternating knee

Exercise Variation
Lateral A-Skips
1.) Follow the execution of A- skips but move sideways.
2.) Perform on one side first until the desired distance is covered.
3.) Repeat on the other side.
Procedure:
1.) Push off with one foot and step sideways with the other foot.
2.) Lift the push-off foot and go back to the starting position.
3.) Keep the weight centered on the body.
4.) Keep the heel off the ground or stay on the balls of the feet.
5.) Maintain the heel at the same level (avoid bobbing up and down).
6.) Continue to move sideways until the desired distance is covered.
7.) Change direction and repeat on the other side

CARIOCA
Starting Position: Start with the knees slightly bent and feet wider than the hip.
Procedure:
1.) Moving to the right, lift the left foot up and cross it in front of the right foot.
2.) Then move the right foot to the side to go back to the starting position.
3.) Cross the left foot behind the right foot and move the right foot to the side.
4.) Continue moving to the right, crossing the left foot forward than behind until the desired
distance is covered.
5.) Repeat on the other side.
Take Note
1.) Raise the arms to the side at shoulder height to keep the balance.
2.) Keep the shoulder square.
3.) Twist the hip every time the leg crosses.
4.) Move on the balls of the feet.
Exercise Variation

High Knee Carioca

Follow the execution of carioca.
Powerfully drive the knee up almost in line with the hip as it crosses over the front leg.
Activity 1: PICTURE ME
Directions: The following words are so important to our cognition of the topic, Unjumbled the letters to
form a skill based on the picture below.
1. pinghop hopping
2. Lingcraw crawling
3. chingmar marching
4. bingclim climbing
5. lopingal polling
6. dingsli sliding
7. pinglea leaping
8. nningru running
9. kingwal walking
10. pingjump jumping
11. bicsaero aerobics
12. clingcy cycling
13. mingswim swimming
14. xingbo boxing
15. kingplan planking

Hopping Crawling Cycling

Running Swimming

polling Marching Climbing Jumping Sliding

Walking Leaping Boxing Aerobics Planking

Climbing
ACTIVITY 2 Spot the Term /Test your Knowledge
DIRECTION: Derive the answer from the enumerated important terms .
Locomotor skills Cardiorespiratory fitness or CRF
Aerobic activities Running Jumping
Skipping Motion Leaping
Crawl Mitochondria

Mitochondria 1. Are membrane-bound cells that generates most of the chemical energy needed to
power the cell’s biochemical reaction.
Locomotor skills 2. Involve transporting the body or traveling from one point to another with the goal of
maintaining dynamic stability.
Motion 3. Is defined as an individual’s change in space over a time period. Movement can either
be forward or backward.
Skipping 4. Consists of a forward step followed by a hop on the same foot. There is alternation of
the lead leg with an uneven rhythmic pattern.
Jumping 5. Occurs when the body is projected into the air by force generated in one or both legs
and the body lands on one or both feet.
Aerobic activities 6. These are physical activities that require repetitive and sustained movements of
large muscle groups over a period of time.
Leaping 7. Jump and spring a long way.
Crawl 8. Move forward on the hand and knees or by dragging the body closer to the ground.
Cardiorespiratory fitness or CRF 9. Refers to the integrated function of the cardiovascular and
respiratory system to ensure a continuous supply of oxygen and nutrients as well as the elimination of
waste products or substances.
Running 10. Occurs when (1) legs alternate to propel the body through the air or the support
phase, (2) both feet are lifted off the ground or the flight phase, and (3) a foot strikes the ground upon
landing or the recovery phase.

Activity 3: Ponder and Pass On

Directions: Convey and acknowledge the recommended Exercise for cardiorespiratory ( CRF). Active
participation in the exchange of purpose is expected.

The American College of Sports Medicine(ASCM) in their position stand published in 2011 has made
evidence-based recommendations on how to develop and maintain cardiorespiratory fitness. This is
important because an increase in cardiorespiratory fitness decreases the risk for chronic heart disease,
stroke, diabetes, and some form of cancer. Another benefit is that it decreases mortalitty and morbidity.
Engaging in physical activity and exercise regularly also improves blood pressure, cholesterol profile,
insulin sensitivity, and helps control weight.

Based on the review of available research and data, the ASCM recommends the following:
1.) Frequency: It is a recommended exercise on most days of the week. To be more specific, five
days per week or more for moderate exercise or three days per week for vigorous exercise, or
three to five days of combinations of some days of moderate exercise and some days of
vigorous exercise.
2.) Intensity: Moderate to vigorous intensity of exercise is recommended while light to moderate
intensity is recommended for deconditioned individuals (elderly, or those who have illnesses
making them inactive. Sendentary persons who spend most of their time sitting, like watching
TV, or using computer, are still recommended to do moderate intensity exercise.
3.) Volume: Daily moderate-intensity exercise lasting for 30 to 60 minutes ( or 150 -300 minutes
per week) is recommended. For vigorous-intensity exercise this would be 20 to 60 minutes per
day or a total of 75 minutes per week. It is important to note that the recommended minutes
are for the days the peson will be exercicsing. For sedentary people, working your way into the
recommended intensity is ideal. A volume of fewer than 20 minutes per day may still be
beneficial.
4.) Type: The activity done should be regular, a purposeful exercise that involves the major muscle
groups. The execise should also be continuous and rhythmic in nature. This means that the
exercise should be designed with fitness development in mind.
5.) Pattern: Exercise may be performed in one session per day or in small sesions of 10 minutes to
accumulate the desired duration of exercise for the day. According to the ASCM, evidence for
this has been gathered from a rich body of data.
6.) Progression: Exercise progression should be done gradually by modifying the duration,
frequency, and/or intensity until the exercise goal is achieved( in this case, cardiorespiratory
fitness). It is important to always keep in mind that the intensity should always be challenging
enough yet not too much that it will cause injury.
When increasing the pedometer count from 2000 to a daily step count of 7000 steps maintain a pace of
100 steps per minute (while also keeping the recommended length of exercise duration) to stimulate
improvement in cardiorespiratory fitness level.

Activity 4: Integrating Purposes

Recognize if the following are True or False
1.) Skills progress through stages of development.
True
2.) Proficiency in the fundamental skills leads to greater readiness and confidence to explore new
activities and learn new skills, as well as participate in a wide range of activities.
True
3.) When this happens, there are more opportunities to have fun, become fit, and even excel in
sports.
True
4.) In contrast not having enough skills means playing less and choosing not to participate in
physical activities.
False
5.) Mastery of the fundamental skills is the key to developing and maintaining lifelong physical
activity habits.
True

ACTIVITY 5: Stage My Moves

DIRECTIONS: Formulate a 5 minute personal cardiorespiratory exercise (Interval 20/10.
Exercises Sets/ Reps Rest time
Cycling 20 km/ 1 rep 20 mins
Planking 2 mins/ 2 reps 8 mins
Running 10 km/ 2 reps 8 mins
Walking 5 km/ 2 reps 10 mins
Swimming 2 laps/ 2 reps 30 mins
Jumping 25 sets/ 3 reps 8 mins
Boxing 30 mins/ 2 reps 15 mins
Marching 10 km/ 2 reps 10 mins
Module No. 9
Week 11

Locomotor Skills
Locomotor skills enable children to move through different environments, moving their bodies
from one place to another. The key locomotor skills are WALKING, RUNNING, JUMPING,
HOPPING, CRAWLING, marching, climbing, galloping, sliding, leaping, hopping, and
skipping.
How do locomotor movements help develop physical fitness?
Increasing stability, and building strong muscles, heart, and bones. Development of their
locomotor skills such as walking, running, hopping, and climbing. Enhancing their thinking and
problem-solving skills. The emergence of manipulative skills - fine motor skills, like squeezing,
grasping, pinching, etc.
What is Cardiorespiratory endurance?
Cardiorespiratory endurance is the ability of the lungs, heart, and blood vessels to deliver
adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity. It
is the single most important component of health-related physical fitness. Aerobic exercise is
important in pre
What are the benefits of increasing cardiorespiratory fitness through exercise?
Increasing cardiorespiratory endurance has a positive effect on your overall health. Your lungs
and heart are able to better use oxygen. This allows you to exercise for longer periods without
getting tired. Most people can increase their cardiorespiratory endurance by doing regular
exercise.
High levels of physical activity and cardiorespiratory fitness are associated with lower all-cause
and cardiovascular mortality. Furthermore, physical activity can reduce the development of
chronic diseases such as hypertension, diabetes, stroke, and cancer.
Sample CRF exercises:

Duration Exercises Resistance Exercise

20-30 minutes Jogging/Walking Every day
20-30 minutes Jumping Jack 15–20 repetitions; 1–3 sets
20-30 minutes Cycling 2–3 sessions weekly (non-consecutive days)
20-30 minutes Stair climbing 10–15 repetitions; 1–3 sets
20-30 minutes Aerobic dance 2–3 sessions weekly (non-consecutive days)
Activity1: “PICTURE paint a thousand WORDS”
Directions: Cross out the words that show non-locomotor skills.
jumping Bending hopping leaping gliding
running galloping skipping rolling Hip twisting
stretching Pushing Arm swing pulling standing
walking Sliding Arm curling static balancing squatting

Activity 2: “Now It Makes Sense”

Directions: Using the above information you got from the previous activity and your previous
knowledge about locomotor and non-locomotor skills try to connect them all to make sense of
the difference between those skills.

Non-locomotor Skills
 Non-locomotor skills include the ability to bend, twist, curl, and sway while using a
variety of bodily joints. Stretching, bending, twisting, and hand clapping are non-
locomotor abilities. They include any movement of the body that does not involve
moving from one location to another. Other instances include turning, tapping the
foot, and winking.

Locomotor Skills
 The ability to move one's body in a single direction or several different directions
from one place to another is known as locomotor movement. Fundamental
locomotor actions include walking, jogging, moving forward, backward, sideways,
skipping, running, jumping, hopping, and leaping.

Activity 3: Read, Think and Share

Directions: Read and understand the concepts below. You can raise questions that you want to
clarify where students and teachers must collaborate in this part.

Locomotor Skills
Children that have good locomotor abilities can move their bodies around in a variety of
contexts. The main locomotor abilities include hopping, running, crawling, marching, galloping,
sliding, leaping, and skipping.
How can locomotor activities promote physical fitness?
Increasing stability and developing strong bones, muscles, and hearts. growth of their locomotor
abilities, including as hopping, running, and climbing. improving their capacity for analysis and
problem-solving. the development of manipulative abilities, or fine motor skills like pinching,
gripping, and squeezing.
How do you define cardiorespiratory endurance?
The capacity of the heart, lungs, and blood vessels to provide enough oxygen to the cells to
fulfill the demands of sustained physical exercise is known as cardiorespiratory endurance. It is
the single most crucial element of physical fitness for health. Aerobic activity is crucial for pre
What advantages come with improving cardiorespiratory fitness through physical activity?
Your entire health will benefit from improving your cardiorespiratory endurance. Your heart and
lungs can utilize oxygen more effectively. You may workout longer without feeling fatigued
thanks to this. The majority of people may improve their cardiorespiratory endurance by
exercising often.

Lower all-cause and cardiovascular mortality is correlated with high levels of physical activity
and cardiorespiratory fitness. Additionally, regular exercise helps slow the onset of chronic
conditions including cancer, diabetes, stroke, and hypertension.

Activity 5: Synthesizing Ideas

Guide Questions:
1. Define Cardiorespiratory Fitness?
Cardiorespiratory endurance refers to the ability of the heart, lungs, and blood vessels to
give adequate oxygen to the cells to meet the demands of persistent physical exertion. It
is the most important aspect of physical fitness for health. Aerobic exercise is essential
for prenatal health.

2. What is the relationship between CRF and Locomotor skills? Elaborate on your
answer.
Cardiorespiratory fitness (CRF) refers to the capacity of the circulatory and respiratory
systems to supply oxygen to skeletal muscle mitochondria for energy production needed
during physical activity.
Locomotor movement refers to the capacity to move one's body in a single direction or
numerous diverse directions from one location to another. Walking, jogging, moving
forward, backward, sideways, skipping, running, jumping, hopping, and leaping are all
basic locomotor motions.

3. Enumerate the benefits of CRF in our health.

Cardiorespiratory fitness improves lung and heart health while also increasing emotions
of well-being. Furthermore, there is emerging evidence that CRF may be a better
predictor of death than other well-established risk factors including smoking,
hypertension, high cholesterol, and type 2 diabetes.

Activity 3: “Match me”

Directions: Match the following exercises and the part of the body being developed.

Column A Column B
1. Abdominal Curl a. chest and arm
2. Push Up b. abdomen, glutes, and legs
3. Jumping jacks c. calves, quadriceps, and shoulders
4. Plank d. abdomen
5. Squats e. glutes, back and arms

Answer:
1. D
2. A
3. C
4. B
5. E
Module No. 10
Week 12

What Is Resistance Training?

Resistance training is a form of exercise intended to increase muscular strength and

endurance. It involves exercising muscles using some form of resistance. This resistance could
be weights, bands, or even your own body weight working against gravity.
When doing resistance training—which is sometimes called strength training or weight
training—you can focus on specific results, such as joint stability, muscular endurance, increased
muscle size, strength, and power.

Benefits of Resistance Training

Resistance training is intended to increase muscular strength and endurance, but it has a
wide variety of health benefits, too.
Here are a few benefits you may experience from incorporating resistance training into your
workout routine.

Boost Metabolism and Reduce Body Fat

Increase Bone Density and Improve Balance
Improve Mental Health
Build Muscle Mass
Improve Muscle Strength and Endurance
Reduce the Risk of Sports Injuries
Increase Self-Esteem

How to Get Started With Resistance Training?

According to the CDC, you should try to incorporate resistance training into your workouts on a
consistent basis. Because you can use your body weight to begin or even a simple set of
dumbbells, you do not have to join a gym or hire a personal trainer to get started. But you do
need to make sure you are using proper form in your workouts. Proper form can not only ensure
you are getting the most from your workout, but also can decrease your risk of injury.2
Note:
If you have a medical condition or a disability—or if you are just getting starting with an
exercise routine—you should talk to a healthcare provider for advice. They can provide insight
into what is best for you given your medical history.
It is also important to note that you do not have to buy equipment to get started with resistance
training. You can use your body weight to do exercises like pushups, squats, planks, and more.
Or, you can use household items to add more weight like gallon jugs of water, soup cans in a
canvas bag, or a backpack with an unopened bag of flour.
Equipment for Resistance Training
Although the equipment is not required when getting started with resistance training, here are
some examples of equipment you can purchase for resistance training:
Barbells
Dumbbells
Kettle bells
Resistance bands
Suspension trainers
Pull-up bars
Activity1: “Meet
Directions: Using the word bank below label the parts of the muscles.

1. Brachioradialis
2. Rectus abdominus
3. Sartorius
4. Gastrocnemius
5. Pectrals
6. Deltoids
7. Triceps
8. Biceps
9. External obliques
10. Quadriceps

Activity 2: “The Muscular System”

Directions: Using the above information you got from the previous activity and your previous
knowledge about the Muscular system give the function/s of each part and provide a specific task
or activity when we usually use it.

It's also crucial to remember that you may begin a resistance training program without
purchasing any special equipment. Pushups, squats, planks, and other workouts may all be
performed with only your body weight. Alternatively, you may use everyday objects like gallon
water jugs, soup cans in a canvas bag, or a backpack with an unopened bag of flour to add extra
weight.
Activity 3: Read, Think and Share
Directions: Read and understand the concepts below. You can raise questions that you want to
clarify where students and teachers must collaborate in this part.

A type of exercise called resistance training is used to build muscle strength and stamina. It
includes working out muscles against resistance. Weights, bands, or even your own body weight
pushing against gravity can be used as resistance.

You can concentrate on certain outcomes when performing resistance training, also known as
strength training or weight training, such as joint stability, muscular endurance, increased muscle
growth, strength, and power.

Activity 4: Synthesizing Ideas

Guide Questions:
1. How important is resistance training to health?
 It is also worth noting that you do not need to purchase any equipment to begin
resistance training. You may utilize your body weight to do workouts such as
pushups, squats, and planks. You may also use household things like gallon jugs of
water, soup cans in a canvas bag, or a backpack with an unopened bag of flour to
increase weight.

2. Why is it important to consider the FITT principle when engaging in resistance

training?
 The FITT approach supports cross-training in addition to breaking past plateaus.
This is when you employ a variety of training methods to achieve your fitness goals.
For example, you may alternate between walking, strength training, and dancing to
notice benefits and avoid monotony.

3. Can you do resistance training every day why yes? Why not?
 Yes, Working exercise every day is great as long as you're not pushing yourself too
hard or becoming obsessed with it. Make it something you love without being too
severe on yourself, especially during times of illness or injury.

Activity 5: “Safety First”

Directions: Explain briefly but precisely why we need to follow and consider the given safety
tips in dealing with resistance training.

1. Use proper form – to prevent getting injuries

2. Exercise safely – safety is the top priority
3. Bring water – to avoid dehydration
4. Find a workout buddy - to help you motivate and improve along side with each other
5. Stop if you experience pain - Working out every day is beneficial as long as you don't
overdo it or become obsessed with it. Make it something you enjoy without being too
hard on yourself, especially if you are unwell or injured.
Module No. 11
Week 13

Weight management is the process of adopting long-term lifestyle modifications to maintain a

healthy body weight on the basis of a person's age, sex, and height. Methods of weight
management include eating a healthy diet and increasing physical activity levels.
Managing your lifestyle needs establishing routines especially, in those aspects that elevate
health risks. Healthy eating habits anchored with food choice, engagement in physical activities
as well as sleeping habits are some of the aspects of your lifestyle that can be transformed for
better living.
An unhealthy lifestyle brings with it certain diseases that can shorten your lifespan. All age
groups are affected by NCDs, although they are often associated with older age groups. Children
and adults are all vulnerable to the risk factors that lead to non-communicable diseases, whether
from an unhealthy diet, physical inactivity, or poor sleeping habits.

Body Mass Index (BMI) take note of your actual weight as an indicator of health risk. Getting
the rough measure of body composition that is useful for classifying the health risks of body
weight in proportion to height. It is calculated by dividing your body weight (kilograms) by the
square of your height (meter).

The standard weight status categories associated with BMI ranges for adults are shown in the following table.

BMI Weight Status

Below 18.5 Underweight

18.5 – 24.9 Healthy Weight

25.0 – 29.9 Overweight

30.0 and Above Obesity

The science behind weight management is complex, but one of the key concepts that govern
weight management is Energy Balance. Energy Balance is the phrase used to describe the
difference between the number of calories a person consumes and the number of calories that
same person expends (a.k.a. burns) in a given time period. The calories a person consumes come
from both the foods and drinks they eat and drink. The calories a person expends comes from
their basal metabolic rate and their daily physical activity.
When eating a healthy diet mainly composed of vegetables, lean meats, and fruits, the human
body is very good at maintaining a neutral energy balance so that calories consumed do not
substantially exceed calories expended in a given time period and vice versa. This unconscious
regulation of energy balance is one of the factors that make sustained weight loss very difficult
for many people. That being said, consuming fewer calories than the number of calories
expended each day is fundamental to weight loss in both the short and long term.
Activity1: My Daily Meal Log
Directions: Using the Daily Meal Log, fill in your meals for five consecutive days.

Meals Day 1 Day 2 Day 3 Day 4 Day 5

Breakfast Egg and Rice Bread & Egg and Rice Bread & Egg & Fried
Coffee Boku juice Rice
AM Snack Boku juice Yakult
(if applicable)
Lunch Nilagang Sinigang na Adobong Fried Fried Shrimp
Baboy Hipon Baboy Chicken
PM Snack Bread and Mami pares Mami pares Bread and
(if applicable) juice juice
Dinner Corned beef Ichiban Fried Shrimp Century Nilagang
& egg Ramen Tuna Baboy
Snack Yakult Yakult Bread
(if applicable)
Specific Yakult C2 juice Shrimp Yakult Yakult
cravings

Activity 2: Monthly Physical Activity Log

Directions: Complete the worksheet.
Week No. SUN MON TUE WED THU FRI SAT
1 Plank
2

Activity 3: My Sleeping Pattern

Directions: In this activity, you need to record the time you sleep and the time you wake up for a
month.
Month of ___________________________
Week No. SUN MON TUE WED THU FRI SAT
1

Activity 4: Think and Share

Directions: Read and understand the concepts below. You can raise questions that you want to
clarify where students and teachers must collaborate in this part.

Activity 5: Computing the Body Mass Index

Group Members Weight(kg) Height(m) BMI Weight Status
1
2
3
4
5
Module No. 12
Week 14

One of the best tips may be to completely ignore claims on the front of the packaging. Front
labels try to lure you into purchasing products by making health claims. In fact, research shows
that adding health claims to front labels makes people believe a product is healthier than the
same product that doesn’t list health claims — thus affecting consumer choices.
Manufacturers are often dishonest in the way they use these labels. They tend to use health
claims that are misleading and, in some cases, downright false.
Despite what the label may imply, these products are not healthy.
This makes it hard for consumers to choose healthy options without a thorough inspection of the
ingredients list.

A. Things to Consider in Reading the Labels

1. Study the Ingredients List

Product ingredients are listed by quantity-from highest to lowest amount.
This means that the first ingredient is what the manufacturer used the most.
A good rule of thumb is to scan the first three ingredients, as they make up the largest part of
what you’re eating. If the first ingredients include refined grains, a type of sugar, or
hydrogenated oils, you can assume that the product is unhealthy. Instead, try choosing items that
have whole foods listed as the first three ingredients. In addition, an ingredients list that is longer
than two to three lines suggests that the product is highly processed.

2. Watch out for Serving Sizes

Nutrition labels state how many calories and nutrients are in a standard amount of the product-
often a suggested single serving. However, these serving sizes are frequently much smaller than
what people consume in one sitting.
For example, one serving maybe half a can of soda, a quarter of a cookie, half a chocolate bar, or
a single biscuit. In doing so, manufacturers try to deceive consumers into thinking that the food
has fewer calories and less sugar.
Many people are unaware of this serving size scheme, assuming that the entire container is a
single serving, when in truth it may consist of two, three, or more servings. If you’re interested in
knowing the nutritional value of what you’re eating, you need to multiply the serving given on
the back by the number of servings you consumed.

3. The Most Misleading Claims

Health claims on packaged food are designed to catch your attention and convince you that the
product is healthy.

Here are some of the most common claims — and what they mean:
 Light. Light products are processed to reduce either calories or fat. Some
products are simply watered down. Check carefully to see if anything has been
added instead — like sugar.

 Multigrain. This sounds very healthy but only means that a product contains
more than one type of grain. These are most likely refined grains — unless the
product is marked as whole grain.

 Natural. This does not necessarily mean that the product resembles anything
natural. It simply indicates that at one point the manufacturer worked with a
natural source like apples or rice.

 Organic. This label says very little about whether a product is healthy. For
example, organic sugar is still sugar.

 No added sugar. Some products are naturally high in sugar. The fact that they
don’t have added sugar doesn’t mean they’re healthy. Unhealthy sugar
substitutes may also have been added.

 Low-calorie. Low-calorie products have to have one-third fewer calories than

the brand’s original product. Yet, one brand’s low-calorie version may have
similar calories as another brand’s original.

 Low-fat. This label usually means that the fat has been reduced at the cost of
adding more sugar. Be very careful and read the ingredients list.

 Low-carb. Recently, low-carb diets have been linked to improved health. Still,

processed foods that are labeled low-carb are usually still processed junk
foods, similar to processed low-fat foods.

 Made with whole grains. The product may contain very little whole grains.
Check the ingredients list — if whole grains aren’t in the first three
ingredients, the amount is negligible.

 Fortified or enriched. This means that some nutrients have been added to the
product. For example, vitamin D is often added to milk. Yet, just because
something is fortified doesn’t make it healthy.
 Gluten-free. Gluten-free doesn’t mean healthy. The product simply doesn’t
contain wheat, spelt, rye, or barley. Many gluten-free foods are highly
processed and loaded with unhealthy fats and sugar.

 Fruit-flavored. Many processed foods have a name that refers to a natural

flavor, such as strawberry yogurt. However, the product may not contain any
fruit — only chemicals designed to taste like fruit.

 Zero trans fat. This phrase means “less than 0.5 grams of trans fat per
serving.” Thus, if serving sizes are misleadingly small, the product may still
contain trans fat.

4. Different Names for Sugar

Sugar goes by countless names — many of which you may not recognize. Food manufacturers
use this to their advantage by purposely adding many different types of sugar to their products to
hide the actual amount.

In doing so, they can list a healthier ingredient at the top, mentioning sugar further down. So
even though a product may be loaded with sugar, it doesn’t necessarily appear as one of the first
three ingredients.

To avoid accidentally consuming a lot of sugar, watch out for the following names of sugar in
ingredient lists:

 Types of sugar: beet sugar, brown sugar, buttered sugar, cane sugar, caster
sugar, coconut sugar, date sugar, golden sugar, invert sugar, muscovado sugar,
organic raw sugar, raspadura sugar, evaporated cane juice, and confectioner’s
sugar.

 Types of syrup: carob syrup, golden syrup, high-fructose corn syrup, honey,

agave nectar, malt syrup, maple syrup, oat syrup, rice bran syrup, and rice
syrup.

 Other added sugars: barley malt, molasses, cane juice crystals, lactose, corn
sweetener, crystalline fructose, dextran, malt powder, ethyl maltol, fructose,
fruit juice concentrate, galactose, glucose, disaccharides, maltodextrin, and
maltose.
5. The Bottom Line
The best way to avoid being misled by product labels is to avoid processed foods altogether.
After all, whole food doesn’t need an ingredients list.
Still, if you decide to buy packaged foods, be sure to sort out the junk from the higher-quality
products with the helpful tips in this article.

B. Fad Diets
Many fad diets promote quick weight loss without taking into effect the nutrients your body
needs. These weight loss plans rarely help you over the long haul — and some can even cause
health problems. Here’s how to identify a fad diet.

Fad diets are plans sold as the best and fastest approach to losing weight. Yet some of these diets
involve eliminating foods that contain necessary nutrients that your body needs to maintain good
health. Some diets claim particular hormones are to blame for weight gain, suggesting that food
can change body chemistry. Often these diets aren’t well researched, or the research is faulty.

These are the kinds of diets that you often see endorsed by celebrities or promoted through
media. Some hype particular foods like cabbage, foods that contain probiotics, or raw foods. Or
they may include high-fat, low-carbohydrate, or high-protein diets. They eliminate important
sources of nutrition, such as grains. Or they eliminate certain ingredients, such as lectins.

Some have you eliminate certain foods at specific times of the day. Others allow you certain
foods, as long as you eat them along with certain other foods.

Although some diets may be recommended in special situations, many of these may lack major
nutrients, such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and
protective phytochemicals. By not receiving the right amounts of these nutrients, you can
develop serious health problems.

All fad diets have one thing in common: They propose a temporary solution to what for many
people is a lifelong problem. Once the diet is stopped, the lost weight is usually regained quickly.
Fad diets don’t focus on lifestyle modification, which is necessary to keep the weight off, and
these diets aren’t sustainable throughout life.

How do I spot a fad diet?

There isn’t a set approach to spotting a fad diet, but these general tips can help. Fad diets tend to
have:

 Recommendations that promise a quick fix.

 Claims that sound too good to be true.
 Simplistic conclusions are drawn from a complex study.
 Recommendations based on a single study.
 Dramatic statements that are refuted by reputable scientific organizations.
 Lists of "good" and "bad" foods.
 Recommendations made to help sell a book or product.
 Recommendations based on studies published without peer review.
 Recommendations from studies that ignore differences among individuals or groups.
 Elimination of one or more of the five food groups (fruits, vegetables, grains, protein
foods, and dairy) or subgroups (grains, dairy, fruit).
 Diets that have “testimonials.”

What is still the best method to lose weight and keep it off?

Exercise regularly and eat a variety of unprocessed or minimally processed foods with moderate
portions.
Activity1: What is Our Label?
Directions: Look for the label of your favorite food/snack, cut it, and paste it here. Kindly list
down the effect of your selected ingredients (at least 3) on your health in relation to weight
management.

STICK IT HERE: Effect of Ingredients:

Cacao: chocolate sweetener

Milk powder: added milk flavor
Sugar: sweetener
Sodium phosphate: added saltiness
Artificial flavour: added flavor

Activity 2: CLAIMS, CLAIMS, AND CLAIMS!

Direction: Look for the top five food products and give their famous tag lines that relate to their
products.

PRODUCT NAME FAMOUS TAG/MARKETING LINE

Yakult "OK ka ba tiyan?"
Rebisco “Delight in the World of Endless Possibilities”
Bear Brand "Tibay Araw-Araw"
Milo "Great things start from small beginnings."
Alaska Milk “Wala paring tatalo sa Alaska.”

Activity 3: Think and Share

Directions: Read and understand the concepts below. You can raise questions that you want to
clarify where students and teachers must collaborate in this part.

Activity 4: List down popular diet programs promoted by celebrities and well-known
individuals in our society today. Cite some harmful effects of the said fad diet.

FAD DIETS HARMFUL/SIDE EFFECTS

1 Cobra Energy Drink Dangurous energy drink
2 Lucky Me! Noodles Too many preservatives
3 Pop Cola Junk foods
4 Red Horse Beer Alcoholic
5 Piattos Too many chemicals
Module No. 13
Week 15

ACTIVITY 1: PINGGANG PINOY

Direction: Mention some different food that will fall under each part of the suggested
“PINGGANG PINOY”

Go Grow Glow
Tinapay, baboy, isda, Gatas, keso,
kanin, pasta, itlog, green Soymilk,
Kamote, pease, beans, soybeans,
patatas, prutas, mani, gatas, tokwa, taho,
honey, at keso at yogurt Isda at karne
sweet corn ng baboy

ACTIVITY 2: Sorting Out

DIRECTION: Group the following words based on the category below.

Go Grow Glow
RICE POULTRY RED MEAT FISH OATMEAL
MANGO ORANGES PAPAYA PASTA
PINEAPPLE EGGS BANANA BERRIES
GRAPES BREAD

Go Grow Glow
OATMEAL EGGS GRAPES
BREAD FISH BERRIES
PASTA RED MEAT BANANA
RICE POULTR PINEAPPLE
PAPAYA
ORANGES
MANGO
ACTIVITY 3: Food Pyramid
Direction: Create your ideal food pyramid.

QUESTIONS:
1. What portion do you need the most? why?
 Bread, Cereals, Potatoes
2. What portion do you need least needed?
 Fats, High Fat/Sugar Snacks, Foods And Drinks
3. In which portion do you think water is included? Why?
 5 Portions
4 What are the factors that you may consider that an individual cannot attain the ideal
food pyramid?
 Balance And Diet
5. how can an individual improve his/ her eating habit?
 Continually improving his/her diet and eating only nutritious meals, avoiding fatty foods

ACTIVITY 4: PLAN WHAT YOU EAT

Direction: Create a food plan essential to your needs
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Breakfast Oatmeal Toast Apples Meaty Tuna Maki Tuna Melt
Clubhouse Sandwich Sandwich Pie
Sandwich
Lunch Stir-Fried Eggs Spicy Grilled Fried Pork Bbq Lumpiang
Tofu Buffalo Chicken Chicken Shanghai
Wings Wings With Rice
Snack Nuts Berries Creamy Spaghetti Spaghetti Macaroni Adobo
Macaroni Carbonara Salad Sandwich
Salad
Dinner Curry Spinach Pinoy Pininyahang Easy Baked Tempura Fried
Chicken Bistek Manok Mussels Salad Chicken
Wings

ACTIVITY 5: MY DAILY FOOD

JOURNAL
Direction: review your food experiences
from the past week and answer the
following questions
Guide Question:
1. What do you think are the effects of what you eat?
 Obesity, weight gain, physical inactivity, stress, high blood pressure, high
cholesterol, and obesity all raise the risk of heart disease and other malignancies.
2. Do you think it follows the suggested dietary plan for adults?
 makes healthy eating more understandable by providing a visual picture of the
sorts of foods and beverages we should consume and in what quantities to
maintain a healthy, balanced diet
3. If you have given a chance to each again the food that you had last week, do you want
to eat the same food or you will go for healthier options? Why?
 Yes, Eating nutritious foods and remaining physically active will help you
achieve and maintain a healthy weight and enhance your mood. Moving more
and eating healthier may also help you keep up with the demands of your busy
life and be present for those who rely on you.
Module No. 14
Week 16

Physical Activity refers to an activity that involves the contraction of muscles- examples are
gardening, walking, climbing stairs, etc. On the other hand, an exercise is a specific form of
physical activity that is planned and structured involving repetitive bodily movements performed
to improve and maintain physical fitness.
Exercise - physical activity that is planned, structured, and repetitive for the purpose of
conditioning the body. The exercise consists of cardiovascular conditioning, strength and
resistance training, and flexibility
Physical Fitness – is the set of goals that people have or achieve that is related to their ability to
perform a physical activity
Levels of Physical Activity
1. Light intensity activity- such as walking slowly and gardening
2. Moderate Intensity activity- such as walking briskly, and playing leisure sports
3. Vigorous activity- such as jogging, running, playing competitive sports, and circuit training.
Rest - part of recovery. Recovery is everything that happens after the end of one workout and
before the start of the next one. So, rest includes sleep, time for stillness—both mental and
physical—as well as participation in activities that provide mental and/or physical rejuvenation
Activity 1: What’s My Activity
Directions: For the past week, List Down your Activities.

MONDAY TUESDAY WEDNESDA THURSDAY FRIDAY SATURDAY SUNDAY

Y
Jogging Biking Playing Swimming Dancing Running Pushups
Basketball

Activity 2: Think and Interpret

Directions: Using the information you got from the previous activity, try to provide answers to
the questions below.
1. What are the moderate activities you have based on your answer in activity 1?
 Jogging and Playing Basketball
2. What are the vigorous activities you have based on your answer in activity 1?
 Running, Biking, and Swimming
3. Did you include a resting and recovery activity? Why do you think it is important?
 Yes it is important because body needs to recover and upgrade its muscles.

Activity 4: Fill my Activity

Directions: Fill in the Physical Activity Pyramid by writing Activities on each category.

Sw
im
mi
ng Curl
Planking,
up, Pushups
Playing Basketball

Walking, Biking, Squats

Guide Questions:
1. Is it possible to do all the activities you have written on the pyramid?
o Yes it is possible to do
2. As a college student how can you modify your own physical activities?
o By shortening the time spend and making it more effective.
3. What do you think are the possible obstacles for you in doing physical activities?
o Time, As college students we usually lack time to so somethings we want to do.

Activity 6: My Physical Activity Log

Directions: Log in your physical activities for the coming week. Use the format below.
Physical Activity Diary
Start date: 11/21/2022
Day Of Week Start Time End Time Type Of Location Who With
Activity
Monday 1 pm 2 pm Treadmill Gym Myself
training
Tuesday 2 pm 3 pm Played Outside With friends
outside
Wednesday 1 pm 2 pm Basketball Outside With friends
Thursday 10 am 11 am Gym at home Home Myself
Friday 4pm 6 pm Played Outside With friends
outside