PATHFit 2

MODULE MATERIALS

List of Modules

No.
MODULE
MODULE TITLE CODE

1 Review on Fitness Concepts PATHFIT2 -1

2 Physical Activity PATHFIT2 -2

Movement Competency and Fundamental Movement PATHFIT2 -3

3
Patterns

4 Design Resistance Training PATHFIT2 -4

 MODULE CONTENT

COURSE TITLE: PATHFIT 2

MODULE TITLE: Physical Activity

NOMINAL DURATION: 10 HRS

SPECIFIC LEARNING OBJECTIVES:

At the end of this module, you MUST be able to:
1. Understand the physical activity and types of exercises.
2. Execute and Practice the types of exercises.
3. Value the importance of types of exercises to improve one’s life.

TOPICS:
1. Physical Activity
2. Types of Exercises

ASSESSMENT METHOD/S:
Performance Task
REFERENCE/S:
Physical Fitness for College Freshmen by; Virginia D. Oyco, Ed.D
Pete Charrette, 2023.A Comprehensive Guide to Incorporating
Manipulative Skills into Your PE Classroom. Date retrieved June 27,
2023. Retrieved from. https://www.capnpetespowerpe.com/single-
post/a-
comprehensive-guide-to-incorporating-manipulative-skills-into-your-
peclassroom#:~:text=Manipulative%20skills%20are%20a
%20critical,physi cal%20activity%20and%20well%2Dbeing.
Workplace Testing, September 30, 2020. Lifting. Date retrieved. June 27,
2023. Retrieved from.
https://www.workplacetesting.com/definition/4120/lifting#:~:text=Lifting
% 20refers%20to%20the%20act,surface%20to%20a%20higher%20one

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 2 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 Information Sheet
PATHFIT 2
PHYSICAL ACTIVITY

Learning Objectives:
At the end of this module, you MUST be able to:
1. Understand the physical activity and types of exercises.
2. Execute and Practice the types of exercises.
3. Value the importance of types of exercises to improve one’s life.

Lesson Proper
PHYSICAL ACTIVITY
World Health Organization (WHO) defines physical activity as
any bodily movement produced by skeletal muscles that requires energy
expenditure. Physical activity refers to all movement including during
leisure time, for transport to get to and from places, or as part of a
person’s work. Both moderate- and vigorous-intensity physical activity
improve health. Popular ways to be active that can be done at any level
of skill and for enjoyment by everybody are walking, cycling, sports ,
active recreation and play (World Health Organization,2022).
Regular physical activity is proven to help prevent and manage
non-communicable diseases such as heart disease, stroke, diabetes and
several cancers. It also helps prevent hypertension, maintain healthy
body weight and can improve mental health, quality of life and well-
being (World Health Organization (October 5, 2022).

This pyramid
illustrates several
forms of exercise
and physical
activity that
support people’s
optimal
development of
health, well-being,
and physical
fitness. (Camadador
et.al, 2022).

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 3 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 Simply expressed, at least 60-90 minutes of moderate exercise should
be included in the daily activities at the base of the pyramid almost
every day. You can consider having an active lifestyle if you engage in
activities like cleaning the home, gardening, climbing stairs, and playing
sports like pickleball and larong pinoy games.
On the second level, it is advised to have a moderate intensity program
of 20 to 60 minutes, three to five days a week, if you choose to engage
in cardiorespiratory activities such brisk walking, dancing, jogging,
biking, and other aerobic activity.
The third level includes strength and flexibility exercises, and it is
advised that you work out every two to three days a week. When
creating the program, exercise principles should be carefully taken into
account. Yoga, martial arts, weight exercises, and resistance training are
a few of the routines. The tasks that should be completed in the fewest
possible minutes are listed first. Since they increase the risk of
developing non-communicable illnesses including diabetes, heart
disease, and stroke, sedentary habits ought to be avoided.

EXERCISE is a subset of physical activity that is planned, structured,

and repetitive and has as a final or an intermediate objective the
improvement or maintenance of physical fitness (Caspersen et, Al.,
2023)

Types of Exercises

There are 4 most important type of exercise you should be develop to

have more benefits in your desired fitness level (Medical West, 2023).
1. FLEXIBILITY EXERCISES “STRETCHING EXERCISE”
The purpose of flexibility exercises is to stretch your
muscles and help your body stay limber. This allows for
more freedom of movement for other exercises and for
everyday activities. Flexibility exercises also have the
ability to improve your range of motion, posture, ability to
breathe deeply, and circulation. Also, it alleviates the
https://www.shutters muscle tension that is caused by stress. Examples of
tock.com/video/sear
ch/reaching-legs- flexibility exercises are shoulder and upper arm stretches,
stretching
yoga, and calf stretches.

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 4 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
STRETCHING

Stretching is a physical exercise that requires putting a body part in a

certain position that'll serve in the lengthening and elongation of the muscle or
muscle group and thus enhance its flexibility and elasticity. Stretching
exercises have traditionally been included as part of the training and recovery
program. It's important to note that, maximal strength, number of repetitions
and total volume is different for each type of stretching.

TYPES OF STRETCHING

There are various stretching techniques, but three main methods have proven
effective.

1. STATIC STRETCHING is the most practiced stretching method.

Because its purpose is to maintain the body in good physical form, static
stretching is more appropriate for beginners and people who are not
very active. Static stretching relies on basic stretching movements and
muscle contractions. These exercises, performed slowly over time, help
you discover your deep (postur-al) muscles. They allow you to work your
entire body while increasing awareness of your flexibility. Muscles are
lengthened using bending, extending, or twisting positions. These
stretches must be done slowly so that the antagonistic muscles are not
stimulated. Once you are comfortable in a stretched position, you hold
the position for about 15 to 20 seconds to relax, lengthen, and
oxygenate the muscle fibers.

Head Stretch

Triceps stretch Arm Stretch

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 5 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 Trunk Stretch

Quadriceps Stretch Gluteus Stretch

Calves Stretch
Hamstring Stretch

Calves Stretches

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 6 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 2. DYNAMIC STRETCHING is often recommended in athletic training
programs. It increases energy and power because it acts on the
elasticity of muscles and tendons. It relies on swinging movements done
with a certain amount of speed. The technique consists of swinging the
legs or arms in a specific direction in a controlled manner without
bouncing or jerky movements. The agonist muscle contracts rapidly,
which lengthens the antagonist muscle, thereby stretching it.
Try these seven dynamic stretches that can help you warm up
before your next workout (Melone, 2023).

1. Hip Circles. Stand on one leg, using a countertop

for support, and gently swing the opposite leg in
circles out to the side. Do 20 circles in each
direction. Switch legs. Progressively increase the
size of the circles as you become more flexible.

2. Arm Circles. Stand with feet shoulder-width

apart and hold arms out to
the sides, palms down, at
shoulder height. Move your
arms in circles 20 times in
each direction.
Progressively increase
the size of the circles as
you become more
flexible.

2. Arm Swings. Stand with arms outstretched forward, parallel to the floor
with palms facing down. As you
step forward, swing your arms in
unison to the right so your left arm
is in front of your chest and fingers
point to the right. Keep torso and
head facing forward; move only at
the shoulders. Swing amrs in the
opposite direction as you step
again. Repeat five times on each
side.

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 7 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
4.High-Stepping. Stand with your feet parallel and shoulder-width apart.
Step forward with the left leg and raise
the right knee high toward your chest
(use a wall for balance, if needed). Use
both hands (or one, if using the other for
balance) to pull the knee up farther.
Pause and lower right leg, then repeat on
the other side. Continue "high-stepping"
five times on each leg as you walk
forward.

5. Heel-to-Toe Walk. Stand with feet shoulder-width apart. Take a small

step forward, placing your right heel on
the ground and rolling forward onto the
ball of your foot. Rise as high as possible
on your toes, while bringing the left foot
forward and stepping in the same heel-
to-toe roll. Repeat five times on each
leg.

6. Lunges with a Twist. Stand with feet parallel, then take an

exaggerated step forward (keep
one hand on a wall for balance, if
needed) with your right foot,
planting it fully on the floor in front
of you. Allow the knee and hip to
bend slowly while keeping your
torso upright. Keep right knee
directly over ankle – do not allow it
to go beyond your toes. Slightly
bend your left knee, lowering it
until it is a couple of inches above
the floor (or as far as flexibility
allows). In this position, reach
overhead (skip the overhead reach

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 8 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 if your shoulders are compromised) with your left arm and bend torso
toward the right. Return your torso to an upright position, and step
forward with the left foot, back to starting position. Repeat five times on
each side. (Note: Do not attempt this if you have trouble with balance.)

3. PNF STRETCHING stands for proprioceptive neuromuscular

facilitation. The PNF stretching technique is widely used in reeducation
therapy. PNF stretching involves four steps:
1. Gradually stretch a muscle to its maximum.
2. Perform an isometric contraction for about 15 to 20 seconds (while still in
the lengthened position).
3. Relax the muscle for about 5 seconds.
4. Restretch that same muscle for about 30 seconds.

Sample PNF Stretching:

Shoulder and Triceps Stretch Lower back Stretch

Chest Stretch https://www.youtube.c https://www.youtube.com/watch?
om/watch? v=EQaqm7ycY5s
https://exrx.net/Stretches/
v=EQaqm7ycY5s
DeltoidAnterior/PNFSeated

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 9 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 Hamstring and Gluteus and back Quadriceps Stretch
Gluteus Stretch Stretch https://www.youtube.com/watch?
v=dNdkE3gcDpA
https://humankinetics.me/ https://www.osmifw.com/sports-
2018/04/25/what-is-pnf-
medicine/benefits-of-pnf-
stretching/
stretching/

2. BALANCE EXERCISES
Completing balance exercises helps prevent falls. These
exercises are especially important to older adults because
it helps them stay independent. Most good balance
exercises that can help maintain balance are ones that
keep you constantly moving with your feet on the ground.
Examples of balance exercises are heel-to-toe walking,
https://morelifehealt standing on one foot, and sitting down in a chair and
h.com/articles/balan
ce-guide standing up without using your hands. Also, several lower-
body strength exercises can help you improve your
balance.

YOGA EXERCISES
Yoga is an ancient Indian practice that permits the body and mind
together and is built on three main elements – movement, breathing and
meditation. Yoga has many physical and mental health benefits
including improved posture, flexibility, strength, balance and body
awareness.

Asana Yoga Pose — Sukhasana — to Relieve Stress

How: Sit cross-legged on a yoga
mat with your hands on your

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 10 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
knees, palms up. Keep your spine as straight as you can. Push the bones you’re
sitting on down into the floor — your “sit bones” in yoga-speak. Close your eyes
and inhale.

Cat-Cow (Bitilasana) to Awaken the Spine and Ease Back Pain

How: Get on your mat on all
fours with your hands directly
below your shoulders and your
knees directly below your hips.
Distribute your weight equally
between your hands and spread
your fingers wide. Inhale and
round your back, arching it up as
you lower your chin to your
chest; feel the stretch from your
neck to your tailbone, like a cat.
As you exhale, lower your back
down all the way to a scoop shape as you lift your head, and tilt it back.
Inverted Yoga Pose -Bridge Pose (Setu Bandha Sarvangasana)
An upward-facing mild inversion,
Bridge Pose strengthens the legs and
glutes as it stretches the hip flexors
and quadriceps.
How: Lie on your back, with your
knees bent, and your feet positioned
hip-width apart. Lengthen your arms
alongside the body and press your feet
into the floor as you engage your
glutes and lift your hips up. Pro tip: To
keep your knees from splaying apart,
you may place a yoga block in between your thighs.
Standing Backbend
How: Start in Tadasana, Mountain Pose,
your feet firmly rooted and hip-width
apart. Engage your legs and draw your
kneecaps up. Inhale and reach your arms
up overhead in prayer (Anjali Mudra).
Trace your gaze up towards the ceiling,
exhale, and reach your arms up and
backward, opening your chest. Continue
breathing fully, make sure there is no

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 11 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
pinching sensation in your spine, and keep all four corners of your feet firmly
rooted.

Standing Forward Bend to intense bending of the hips and creates a

very flexible body.
How: Start in the standing position or
Tadasana. Place the hands on the hips.
Take a full breath and expand your chest.
Slowly exhale and fold over the hips and
bend forward. Keep the torso and head in
one line. At this stage the upper body will
be perpendicular to the legs. Now bend
further and try to place the hands on the
floor on the side of the legs. If you are not
able to touch the floor with the hands, do
not strain. Just go as far as you can without pain. Make sure you do not bend
the knees while performing this asana. Advanced practitioners can bring the
head to rest between the thighs and the hands can clasp the ankles. Maintain
this position for as long as you are comfortable. To release the position, inhale
and bring back the hands to the hips and raise yourself up to the standing
position.
Mountain Pose
How: Stand with your toes together and heels
slightly apart. Spread your toes and place
your weight evenly through both feet. Engage
your core and tuck your hips under a bit so
your tailbone is pointing down toward the
floor. Relax your shoulders and roll them back
and down.Inhale and reach your arms
overhead, while pressing down into your feet.
You may also put your hands in prayer
position in front of your chest, or rest them by
your sides—all are commonly used variations,
and your instructor may cue one specifically
or give you the choice. Take long, slow, deep
breaths in and out of your nose. Hold for 3–5
breaths. "Keep your arms parallel with your ears,"
Warrior 1 Pose - Virabhadrasana 1 — heart-opening pose that expands
your chest
How: From Tadasana, or Mountain Pose,
step your right leg back around four feet
(or a comfortable wide stance). Continue
to face forward and turn your back toes
out around 45 degrees. Keep your chest
Bachelor of Science in Bulacan Date Developed:
Customs Administration Polytechnic College January 2024 Page 12 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
wide and pelvis facing front like the headlight of a car. Bend your front knee,
but don’t let it go past your front toes. Inhale and raise your arms over your
head. Exhale as you ease your whole body into the pose keeping your energy
strong yet receptive.
Warrior 2 Pose - Virabhadrasana 2 — creates a deep hip opening for
increased mobility,
How: Start from Mountain pose and
step your right leg back. Rotate your
hips to face the long side of your mat.
Rotate your back toes 45-degrees and
keep both heels on the same line.
Stretch your arms horizontally towards
the front and back of the room and
look over your front fingertips. Inhale to
lengthen your spine and engage your
core. Bend your front knee. Aim to have your thigh parallel to the ground so
that your knee forms a 90-degree angle. More importantly, make sure your
knee doesn’t go further than your front toes. Engage your quads to strengthen
your foundation and allow your hips to settle a little lower.
PILATES EXERCISES
Pilates is a low impact exercise comprising controlled movements
that enhance your balance, core strength, mobility, flexibility, and even
mood. It focuses on the smaller and deeper muscles that support your
structure and enhance your overall health.
1. Pelvic Curl

How:
1. Start by laying on your back, with
knees bent. Knees and heels are
about sit- bone distance apart. Arms
are long, and pressing into the mat
beside your hips.
2. Inhale pause, then exhale: Engage
your low abdominals, drawing your
pelvis underneath you. The goal is to tuck your pelvis without the use of
your glutes. You want your low back to feel light as a feather when it
touches the mat. Begin to engage your glutes, and articulate through the
spine, the hips moving upward until your body is in a straight line between
knees and shoulder blades.
3. Inhale pause, breathing through your ribs. Find stability through your center
and down into arms and legs. Exhale, and begin to drop your sternum —
melting into the mat one vertebrae at a time. If you notice your lumbar (low
back) is tight, or have a hard time articulating, tap into your low abdominal curl

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 13 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
and release the glutes as your approach the mat.

2. Chest Lift

How:
1. Lying on your back, knees bent,
legs together. Interlace your
fingers and place them behind
your head. Press your head
lighting into your hands, and find
your elbows in your peripheral
view.
2. Bring energy to the inner thighs. Inhale to prepare, and exhale to lift the
head, neck and chest. Eyes looking toward your thighs. Try to curl up just
until you feel the tip of your shoulder blades leave the mat..Inhale to
pause, breathing through the ribs; Exhale to lower back to the mat.

3. Chest Lift with Rotation

How:
1. Inhale prepare and exhale to bring
yourself into your Chest Lift Position.
Inhale hold, breathing through the ribs.
Exhale and rotate to the right. Thinking
of lifting your left rib up and across to
your right hip. Focus your eyes on the
outside of the knee.
2. Inhale back to center, and repeat lifting up and across to the left side. Move
your head, shoulders, and chest as one unit. Think of making an arc with your
midsection, rather than a side bend. Do your best to keep your pelvis stable.
4. Spine Twist Supine

How:
1. Lying on your back, arms in a T
position, palms facing up; Bring your
legs one at a time into tabletop —
knees stacked over your hip joint,
shins parallel to the floor, toes softly
pointed.

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 14 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
2. Inhale, allowing your knees to go to the right. Exhale, draw your abdominals
in, and return to center.
3. Repeat on the left side.As you rotate to one side, keep the opposite shoulder
blade anchored to the mat. You want the lower half of your body to feel like a
slow and controlled metronome. Slowly tick-tock back and forth with control
through your mid-section.
5. Single Leg Stretch
How:
1. Lying on your back, bring yourself
into a chest lift position. One at a time
bring your legs into table top (knees
over hips, shins parallel to the floor).
Hands on top your knees. Exhale: Place
both of your hands on your right knee,
straighten and reach your left leg away.
2.Quickly inhale to switch the legs, and
exhale as you draw your left leg into
table top, and right leg extends and reaches away.Continue to transfer your
hands to the bent knee each time. Pull in one leg, as the other reaches. Try to
minimize any movement in your trunk. Repeat 8-10 times.
6. Bird Dog
How:
1. Start by kneeling on hands and
knees; stacking your wrists, elbows,
and shoulders; and knees hip width
apart and directly under your hips.
Press your shins and the tops of your
feet into the mat. If you notice it’s
uncomfortable on your feet, you’re
welcome to place a small blanket under
them. Begin by reaching your right leg behind you, pushing your toes/ball of
the foot into the floor. Draw your leg back in to All-Fours, switch sides.
2. Once you feel your wrists are prepped, you are ready to progress by adding
a single leg lift for some glute work.. To challenge your core stability, add the
opposite arm forward

7. Back Extension
How:
1. Lay on your stomach; Placing one hand
on top of the other, and then your
forehead on top. Engage through the

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 15 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
lower abdominals, just enough to press your public bone gently into the mat,
and create energy through the inner thighs. Point through the feet.
2. Inhale and allow the head to lift off of your hands. Exhale, lower. As
you begin to feel more confident in your head lift, add some height through
your Baby Swan. Inhale and lift:. Exhale, return to the mat.

3. ENDURANCE EXERCISE “AEROBIC EXERCISE” OR “CARDIO EXERCISE”

It increases your breathing and heart rate. By doing
endurance exercises, you are working to keep your heart,
lungs, and circulatory system healthy while improving
your total fitness. Over time your endurance level will
increase which will make everyday activities seem easier.
Examples of endurance activities are: ZUMBA EXERCISES,
https://www.novanth dancing, swimming, playing tennis, swift walking or
ealth.org/healthy-
headlines/run-for- jogging, biking, and yard work (digging, mowing, etc.)
your-life

4. STRENGTH EXERCISE “STRENGTH TRAINING” OR “RESISTANCE TRAINING”

OR “ANAEROBIC EXERCISE”

It develops your muscles and strengthens your bone. By

doing strength exercises, even the slightest increase in
strength can make a huge difference in your ability to carry
out everyday tasks. Developing strong muscles and bones
can reduce your risk of weak bones and slouching. Examples
https://www.wo of strength exercises are lifting weights and using a
menshealthmag.
com/uk/fitness/s resistance band.
trength-
training/a37143
197/bodyweight-
squats/

BASIC RESISTANCE EXERCISES

UPPER BODY

Push Up (Chest muscle)

M1 M2 W1 W2

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 16 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
Procedure:
1. Put your arms straight out in front of you, with your palms shoulder-
width apart, and align your wrists, elbows, and shoulders. (see the
image M1-for men, W1-for women above)
2. Your hands should be at a right angle from your forearms, and your
fingers, slightly splayed and facing forward.
3. Bend your elbows lower your chest toward the ground as you begin
the exercise. (see the image M2-for men, W2-for women above)
4. Throughout the entire set, your hips and shoulders should remain in
alignment.
5. Maintain the hip-distance between your feet, the better since this
allows the muscles that are functioning to move through their
complete range of motion.

Biceps Curl (Biceps muscle)

Procedure:
1. To do a biceps curl, close your hands with your palm facing upward.
Slowly curl the hand up by bending your elbow, keeping your elbow
close to your body. Then slowly lower the hand to the starting position.
You'll feel tension in the muscles in the front of your upper arm (see
the image above). With resistance tool, (see the image smaller above).

Bent Over row (Back Muscle)

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 17 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
Procedure:
1. Stand with your legs shoulder-width apart, and knees slightly bent.
Lower each hand, shoulder-width, with your palms facing each other.
Bend over at a 45-degree angle (no lower) and take a deep breath in.
(see the image left side above). With resistance tool, (see the image
right side above).
2. Lower the hand in a controlled manner to the starting position as you
inhale. Remain bent over until all repetitions are complete.

Military Press (Shoulder Muscle)

A B A1
Procedure:
1. Raise your hand and bring them to shoulder height, rotate your palms
so that they face forward (see the image A above).
2. Begin to press your hand above your head until your arms fully
extend. Hold your hand above your head for a moment (see the image
B above), and then lower it back to shoulder height (see the image A
above).
3. Complete the desired number of reps. If you’re a beginner, start with 1
set of 8–10 reps. With resistance tool, (see the image A1 above).

Triceps Extension (Triceps Muscle)

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 18 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 A B A1

Procedure:
1. While standing or sitting. Clasp your both hand overhead. (see the
image A above).
2. Slowly bend your elbows and lower your hand behind your head as far
as you can. Remember to keep your trunk upright and your core
engaged. Your hand should follow the path of your spine. (see the
image B above).
3. At the lowest point, straighten your elbows and extend your hand back
overhead. Hold the fully extended position for a moment, and then
repeat. Keep the movement slow and controlled. Complete the desired
number of reps. If you’re a beginner, start with 1 set of 8–10 reps.Wiith
resistance tool, (see the image A1 above).

LOWER BODY

Squat (Quadricep, Glutes and adductor muscle)

Procedure:
1. Start by poisoning
your feet hip-width
apart. (see the image
A)
2. While maintaining
your chest up,
tightening your abs,
A1 and shifting your
A B
weights to your heels,
push your hips backwards into a sitting position. (see the image B)
3. Drop your hips until your thighs are nearly parallel to the ground.
4. You should feel the squat in your thighs and gluteus.

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 19 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
5. Pause, bending your knees slightly but not past your toes.
6. Exhale, then raise yourself back up to where you began. With
resistance tool, (see the image A1 above).

Lunges (Quadricep, Glutes and adductor muscle)

Procedure:
1. Place your feet shoulder-
width apart to begin.
Your left foot should be
up on its toes, and your
right foot should be in
front of a flat surface.
The legs are both at a
90degree angle. (see
A B A1 the image A)
2. Lunge while bending
your knees, pausing when your right thigh is perpendicular to the
ground. (see the image B)
3. To get back to the starting position, lift your foot with a push-up
motion. Once you’ve completed the required number of repetitions,
switch legs. With resistance tool, (see the image A1 above).

Romanian Dead lift (Hamstring and Glutes muscle)

A B C A1
Procedure:
1. Stand with your feet hip-distance apart with a slight bend in your
knees, place your hand in front of you (see the image A).
2. Hinge forward at the hips, keeping your spine long and straight as
your torso reaches toward the floor. both hands at shoulder distance
apart, plugging your shoulders back and down to secure your spine
and brace your core. Look down and slightly forward to align your neck
with the rest of your back and avoid hyperextension (see the image B).

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 20 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 3. Tighten your glutes, hamstrings, and core, and drive your feet into the
ground to stand up straight, lifting your hand to about your upper
thighs. Squeeze your glutes and lock out your hips at the top.
4. Repeat the movement by lowering your hand somewhere between
your knees and toes (depending on your flexibility), torso parallel to
the ground while maintaining a flat back, slight bend in the knees, and
core engaged.
5. switch legs. With resistance tool, (see the image A1 above).

Donkey Kick (Glutes muscle)

Procedure:
1. Assume the starting position
on all fours: knees hip-width
apart, hands under your
shoulders, neck and spine
neutral (see the image A).
2. Bracing your core, begin to
lift your right leg, knee A B
staying bent, foot staying flat, and hinging at the hip. Use your glute to
press your foot directly toward the ceiling and squeeze at the top.
Ensure your pelvis and working hip stay pointed toward the ground
(see the image B).
3. Return to the starting position. Complete 20 reps on each leg for 4-5
sets.

Calf Raise (Calves Muscle)

Procedure:
1. Stand with your feet about
shoulder-width apart. Let
your arms hang straight
below your shoulders (see
the image A).
2. Rise up onto your toes, then
slowly return to the starting
A B A1 position. You'll feel tension in
the muscles in the back of
your lower legs. (see the image B).
3. When you're doing calf raises, keep your back and knees straight. If
you have trouble balancing, use a chair or pole for added stability.

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 21 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 4. For most people, one set of 12 to 15 repetitions is adequate.
Remember, for the best results, keep your knees straight and your
movements smooth and controlled. With resistance tool, (see the
image A1 above).

CORE EXERCISES

Abdominal Crunch (Upper abs/rectus abdominus Muscle)

Procedure:
1. Lie down on the floor on your back
and bend your knees, placing your
hands behind your head or across
your chest. Some people find that
A B
crossing the arms over the chest
helps them avoid pulling on the neck (see the image A).
2. Brace your core. Crunch your ribs toward your pelvis using your abdominal
muscles to initiate and complete the movement.Exhale as you come up
and keep your neck straight, chin up. Hold at the top of the movement for
a few seconds, breathing continuously. (see the image B).
3. Lower slowly back down, but don't relax all the way.
4. Repeat for 15 to 20 repetitions with perfect form for each rep. With
resistance tool, (see the image A1 above).

Leg Raise (lower abs/rectus abdominus Muscle)

Procedure:
1. Lie on your back, legs straight
and together (see the image A).
2. Keep your legs straight and lift
them all the way up to the
ceiling until your butt comes off
A B the floor (see the image B).
3. Slowly lower your legs back
down till they’re just above the floor. Hold for a moment. Raise your legs
back up. Repeat.
Bachelor of Science in Bulacan Date Developed:
Customs Administration Polytechnic College January 2024 Page 22 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR
 Russian Twist (Side abs /oblique Muscle)

A B C D
Procedure:
1. Sit on the floor and bring your legs out straight. Lean back slightly so your
torso and legs form a V-like shape, bracing your abdominal wall to
engage your core. (see the image A).
2. Balancing here and keeping your legs stationary, twist your torso from
side to side. Remember to move slowly and breathe, Don't disengage
your core when fatigue sets in. (see the image B and D).

Bachelor of Science in Bulacan Date Developed:

Customs Administration Polytechnic College January 2024 Page 23 of 22
Date Revised:
(BSCA)
PATHFit 2
PE 122 Document No. c/o Developed by:
Revision # 00
Admin PE INSTRUCTOR