Module Title: Conditioning Exercises
Course Title: Physical Activities Towards Health and Fitness I
Course Number: PE 109
Course Description: This course provides training in different movement patterns and core
engagement in conjunction with principles of healthy eating and a physically active life.
Students will be able to adapt and transfer the movement competency in different contexts
(i.e. use of training equipment).
Total Learning Time: 2 (two) units / 2 (two) hours per week
Pre-requisites (if there’s any): None
Overview: Anybody can improve his quickness, power, coordination, etc. by incorporating
specific training into his worked routine. With proper training, a slow athlete can become
faster. This type of training enhances muscles strength, endurance, stability, and motor skills,
developing quick reactions and the ability to move efficiently.
Learning Outcomes:
At the end of the lesson, the students will be able to:
1. distinguish conditioning exercises according to purpose;
2. join in various physical activities in consonance with the national and global
recommendation set for Physical Education; and
3. exhibit enthusiasm during physical activities.
Indicative Content:
1. Conditioning Set Number I
2. Conditioning Set Number II
Discussion:
Conditioning Set No. 1
Cardiovascular Endurance
Aerobics
1. High Knee Lifts
S.P.: Standing position, hands on shoulders, elbows out at sides.
a. Raise and L knees in a marching rhythm, touching L knee to R elbow and vice
versa.
b. Do exercise in one minute.
2. Twister
a. With your feet apart, turn your body from side to side (R to L) by raising your
heels. R knee slightly bent.
b. Swing R arm up in reverse “T” position shoulder level L elbow down the L arm
downward.
3. March and Hop
S.P.: Standing
a. March in place for one minute, raising your knees to hip level, swinging your arms
back and forth to shoulder level.
b. If the R knee is up, the L arm is raised forward and the R arm backward, palms
down.
4. Jumping Jacks
S.P.: Standing position, feet together, arms down at the sides.
a. Jump and land with your feet apart. Raise your arms sideward shoulder level.
b. Jump to position.
c. Jump sideward, raise arms overhead.
d. Jump to position
e. Repeat all for one minute.
5. Heel Jacks
S.P.: Standing position, feet together, arms down at sides.
a. Hop on R foot, placing L heel (toes up) to second position, arms sideward.
b. Jump on both feet keeping them together, arms in front of the chest, palms down
c. Repeat (a) and (b) with the L foot.
d. Do the exercise for 30 seconds.
6. Leg Kicks
S.P.: Standing position
a. Kick R leg across your body and hop on the L leg can-can style at the same time,
swinging arms with the L in front toward R leg, and L arm downward. ct. 1
b. Repeat (a) in the opposite direction. ct. 2
c. Do exercise for one minute.
7. Teeter-Totter
S.P.: Hands on Waist, Feet Together
a. Hop on R foot, then on the L foot, extending the free leg sideward. When hopping
on R, bring R arm upward while the L arm is bent from the elbow, fingers pointing
upward.
b. Bend knees as you land to cushion the impact.
c. Hop for 30 seconds.
8. Chest Press
S.P.: Standing position: Arms in reverse “T” position, palms facing front, fingertips
upward.
a. Press forearms together, elbows in line with the shoulder.
b. Jog in place.
c. Spread arms again as in starting position, keep on jogging in place.
d. Briskly do the exercise in 2o seconds as you continue to jog. Be sure not to let your
arms sag.
9. Body Pump
S.P.: Stride Stand Sideward
a. Reach up with the R am upward stretching the muscles along the sides. Put weight
on the L foot, Point the R foot sideward R, L hand is placed on L shoulder, elbow
down.
b. Assume a half-knee bend position, arms in reverse “T”, and palms facing inward.
c. Repeat (a) to the L.
d. Repeat (b). Do the exercise for one minute.
10. Twist and Pump
S.P.: Stride Standing Position, knees slightly bent. Bend arms upward, elbows down,
palms facing front.
a. Gently twist torso slightly to the R and punch (fist closed) with the L arm to R. The
toes of the foot point sideward L.
b. Repeat (a) to the opposite side.
c. Repeat the sequence of one minute.
Conditioning Set No. 2
1. Arm Swinging – warming-up
S.P.: Stride stand sideward feet flat on the floor, arms crossed down in front
a. Swing arms sideward, shoulder level ct. 1
b. Return to starting position ct. 2
c. Swing arms obliquely upward ct. 3
d. Position ct. 4
2. Bouncing – warming-up
S.P.: Feet together, hands in hips
a. Jump forward with both feet ct. 1
b. Jump backward ct. 2
c. Jump sideward R and L ct. 3, 4
3. Deltoid Stretch – for flexibility of the shoulder and up back muscles
S.P.: Stride standing position
a. Gently pull your R elbow across your chest toward our opposite shoulders with the
L hand.
b. Hold stretch for 10 second
c. Repeat with the L elbow
4. Triceps Stretch – to loosen up your arms and shoulder muscles.
a. Raise R arm upward and bend the elbow so that forearm hangs behind the back as
far as possible.
b. Gently pull the elbow behind your head with the L hand creating a stretch.
c. Do it slowly. Hold this position for 15 seconds. Do not use drastic force to limber
up. Repeat with the other arm.
5. Biceps Stretch – stretches biceps and chest muscles
S.P.: Stand erect, clasp hands behind back.
a. With arms fully extended and without leaning forward, slowly move arms up as far
as you can.
b. Hold the stretch for 10 seconds.
c. Slowly lower arms back to starting position.
d. Repeat all for 2 more times.
6. Sit and Lean – flexibility
S.P.: Sit on floor with the soles of the feet together.
a. Grasp your ankles with your hands.
b. Lean your body forward slowly, pressing your forearms and elbows against inner
thighs. Hold for 15 seconds.
7. Lean and Stretch – flexibility
S.P.: Stride long sitting position, flexed ankle, toes up.
a. Raise R arm upward. Stretch as high as you can. L arm, in front of thighs, palms up.
Gradually bend to the L as low as you can.
b. Repeat (a) to the opposite side.
8. Quadriceps Stretch – flexibility
S.P.: Standing
a. With the R knee bent, hold the R foot near the R buttock. If tension could not be
felt on the front thigh, move knee backward, pulling the foot closer to the buttock
until discomfort is felt on the quadriceps. Hold stretch for 15 seconds.
b. Repeat (a) with the L leg.
9. Hamstring Stretch – flexibility
S.P.: Stride long sitting position
a. Bend sideward R and grasp R toes (hold 14 seconds)
b. Repeat (a) to L.
c. Lean forward, reach arms overhead. Be sure to bend from the hips and not from the
waist. (Hold for 15 seconds).
10. Hip Stretch – flexibility
S.P.: Full squat, extend R leg backward, weight is borne by the L foot, hands on either
side of the knee for support in balance.
a. Lower the front of your hip downward to create an easy stretch.
b. Hold for 15 seconds.
c. Reverse Note
- you should feel the stretch in the front of the hip and possibly in the hamstring and
groin. This exercise is excellent for lower back problems.
- don’t do this if you have knee problems.
11. Lower back and Hamstring Stretch – flexibility
S.P.: Pair-up. One of the partners assumes a long sitting position.
a. Bend slowly forward from the hips and try to grasp your ankle.
b. As your partner pushes you into the stretch, drop your head and touch your knees
with your forehead.
c. Hold this position for 15 seconds.
d. Return to starting position, repeat exercise as many times as desired.
12. Leg Raising – flexibility
S.P.: Standing, hands on waist
a. With the knees fully extended, raise the right leg in front as high as you can ct. 1
b. Lower right leg back to starting position ct. 2
c. Repeat (a) and (b) to the right side. ct. 3, 4
d. Repeat (a) and (b) to the rear ct. 5, 6
e. Repeat (c) ct. 7, 8
f. Repeat all with the L leg. 8 cts.
Exercises/Drills:
You may come up with a 2-4-minute exercise by applying the Conditioning Sets 1 and 2
exercises together with a partner, siblings, cousins, or guardian. Do it regularly.
(Instructions will be given from time to time by your respective instructors).
Evaluation:
Individual/Group Activity: Condition your Body
Procedure:
1. You will be divided into 4 groups.
2. Each group will perform the Conditioning Set Number 1 and 2 exercises that they
wish to consider doing as part of their lesson. Study and learn to do these
exercises correctly. Perform this regularly.
3. Use upbeat music as background accompaniment for your performance.
(Instructions will be given from time to time by your respective instructors).
RUBRIC FOR PERFORMANCE TASK
CRITERIA DESCRIPTION 1 2 3 4 5
Learners followed directions and
requirements.
Learners actively participated in each
Performance
activity task.
Learners performed the activities
conforming to the lesson.
Learners showed artistry in their works and
activities.
Learners showed versatility in completing
tasks.
Creativity
Learners created and performed task with
innovativeness and goes beyond their
capacity.
The learners showed cooperativeness
among their peers in accomplishing their
assigned task.
Learners showed no tardiness during
performance.
Character Learners demonstrated teamwork in
accomplishing their assigned task.
Learners are respectful and obedient to the
teacher and their leader as well.
Learners perform on time.
Learner portrays the emotion of the piece.
References:
Piamonte, malones, Bernardo (2005), Foundations of Physical Fitness, West Visayas State
University Publishing House and Bookstore
