MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION
NAME: Jade C. Delos Santos DATE OF SUBMISSION: April 3, 2023
COURSE AND SECTION: UP-FB1-BSN1-11
I. Activity 1: Lesson Wrap-Up (Thinking about Learning Work Tracker) (10 pts)
Direction: Answer the following questions below.
1. What did you do well today?
2. How did you know that you did well?
MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION
II. Activity 2: Conditioning Programs (20 pts.)
Direction: Create your own Exercise Prescription which is connected to your chosen sports, or copy your Exercise Prescription from
Module 4.
Exercise Prescription Form
Instruction: Design your own fitness plan by filling out this form.
Cardiovascular Conditioning
Warm-Up:
Exercise 1: Head Turn Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 2: Shoulder Circles Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 3: Standing Side Bend Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 4: Jumping Jacks Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Muscular Resistance Training
Conditioning:
Exercise 1: Squats Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 2: Plank Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 3: Curl-ups Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 4: Lunges Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 5: Burpees Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 6: Crunch Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 7: Sit-ups Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 8: Heel Tap Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
a. Frequency: 4x a week (put check on the day/s below)
MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4 ✓ ✓ ✓ ✓
b. Intensity: (check your risk stratification)
Low Risk -> Moderate to High Intensity
✓ Moderate Risk -> Low to Moderate Intensity
High Risk -> Low Intensity
c. Time: 40 min/session 160 min/week
d. Type: (check the exercises you will include in your program)
Others: Head Spin, Shoulder Circle, Standing Side Bend, Jumping Jacks (Cardio)
Drills: (Drills of your chosen sport)
Drills 1: ______________________ Duration: _____mins. Reps: ______ Sets: ______ Rest: _____ secs.
Drills 2: ______________________ Duration: _____mins. Reps: ______ Sets: ______ Rest: _____ secs.
Drills 3: ______________________ Duration: _____mins. Reps: ______ Sets: ______ Rest: _____ secs.
Drills 4: ______________________ Duration: _____mins. Reps: ______ Sets: ______ Rest: _____ secs.
Drills 5: ______________________ Duration: _____mins. Reps: ______ Sets: ______ Rest: _____ secs.
Cool Down:
Exercise 1: Upper Body Stretch Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 2: Child’s Pose Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 3: Cobra Pose Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
Exercise 4: Walking Duration: 60 mins. Reps: 1 Sets: 2 Rest: 3 secs.
III. Activity 3: Implementation of Conditioning Program (30 pts.)
Direction: Implement your exercise prescription by performing all the included exercises . Do not forget to document randomly the
activities by taking a picture of each activity.
Attach and ensure to put a label on each picture below. You can be as creative as you want.
MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION
MODULE 5: DESIGN
PED 031: FITNESS EXERCISE
IMPLEMENTATION
