ST.

JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

SIMPLIFIED COURSE PACK (SCP) FOR

SELF-DIRECTED LEARNING

P.E 1 - MOVEMENT ENHANCEMENT

This Simplified Course Pack (SCP) is a draft version only and may not
be used, published or redistributed without the prior written consent of
the Academic Council of SJPIICD. Contents of this SCP are only
intended for the consumption of the students who are officially enrolled
in the course/subject. Revision and modification process of this SCP
are expected.

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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

Vision By 2023, a recognized professional institution providing quality,

economically accessible, and transformative education grounded on
the teachings of St. John Paul II.

Serve the nation by providing competent JPCean graduates through

Mission quality teaching and learning, transparent governance, holistic
student services, and meaningful community-oriented researches,
guided by the ideals of St. John Paul II.

Respect
Hard Work
Core Values Perseverance
Self-Sacrifice
Compassion
Family Attachment

Inquisitive
Ingenious
Graduate Attributes
Innovative
Inspiring
Course Code/Title P.E 1- Movement Enhancement
This course provides training in different movement patterns and
core engagement in conjunction with principles of healthy eating and
Course Description a physically active life. Students will be able to adapt and transfer the
movement competency in different contexts. (i.e. training programs
and use of training materials)
Course Requirement P.E Uniform/Mats
Time Frame 54 Hours
“Based 40” Cumulative Averaging Grading System
Grading System Periodical Grading = Attendance (5%) + Participation (10%) + Quiz (25%) + Exam
(60%)
Final-Final Grade = Prelim Grade (30%) + Midterm Grade (30%) + Final Grade (40%)
Contact Detail
Dean/Program Head Reyna Flor E. Mondejar (09098283641)

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COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

Course Map

MOVEMENT ENHANCEMENT (SCP)

SCP-Topics: Prelim Period SCP- Topics: Midterm Period SCP- Topics: Final Period
NON-LOCO MOTOR LOCO MOTOR
Week 1 What is Physical Education PLANK SERIES Week
Week 7 RUN
13

Fitness Assessment NON-LOCO MOTOR LOCO MOTOR

Week 2 PLANK SERIES (assessment) Week
Week 8 RUN (assessment)
14

NON-LOCO MOTOR NON-LOCO MOTOR LOCO MOTOR

Week 3 Dead bug series Bird Dog Series Week
Week 9 Hop, Step Hop, Leap and Skip
15

NON-LOCO MOTOR NON-LOCO MOTOR LOCO MOTOR

Week 4 Dead bug series (assessment) Week
Week 10 Bird Dog Series Hop, Step Hop, Leap and Skip
16
(assessment) (assessment)

NON-LOCO MOTOR NON-LOCO MOTOR

Week 5 Scapulothoracic exercises Week 11 SQUAT SEQUENCE Week
17
Combo Cardio Exercise
LUMBO-PELVIC EXERCISES

NON-LOCO MOTOR NON-LOCO MOTOR

Scapulothoracic exercises Week 12 SQUAT SEQUENCE Week
Week 6
LUMBO-PELVIC 18
Circuit Training
(assessment)
EXERCISES(assessment)

Course Outcomes
1. Encourage students to participate in selected physical activities designed to various purposes.
2. Provide students with fundamental knowledge on how the body react and adopt physical activities.
3. Create an awareness of the needs of physically fit population as part of national development program
4. Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical
activities
5. Participate in moderate to vigorous physical activities in accordance with national and global
recommendations for optimal health for the self and others.
6. Applies knowledge of concepts, principles, strategies and tactics related to movement and performance.
7. Recognizes the value of physical activity for health, enjoyment, challenge, self-expression and/or social
interaction
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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

Welcome Aboard! This course covers 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. training programs and use of training
materials)

SCP-TOPICS: PRELIM PERIOD TOPICS

Week 1 Physical Education

Lesson Title Concept of Physical Education
Learning Explain the concept of physical education and
Outcome(s) perform physical activity/exercise

At SJPIICD, I Matter!
LEARNING INTENT!
Terms to Ponder
This section provides meaning and definition of the terminologies
that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms, refer to the defined terms for
you to have a clear picture of the learning concepts.

Physical Education is teaching proper body movements to develop

the physical, mental, emotional, social and spiritual aspects of an
individual through well selected physical activities (Dimapilis et. Al.,
2009).

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Physical activity is bodily movement produced by skeletal muscles

that requires the expenditure of energy and produces progressive
health benefits.
Exercise is a type of physical activity that requires planned,
structured, and repetitive bodily movement to improve or maintain
one or more components of physical fitness.
Physical Fitness has been defined as the ability to carry out daily
tasks with vigor and alertness without undue fatigue and with
ample energy to enjoy leisure time pursuits and to meet unforeseen
emergencies. (Paz et. Al., 2004).

Essential Content

Concept of Physical Education

Instructions in various kinds of physical activity promote the
physical development and well-being of the individual. Physical
Education is generally taught from pre-school, elementary,
secondary and college levels. It is a course in the curriculum which
utilizes the learning medium of large muscle activities in a play or
movement exploration setting such us organized sports,
gymnastics, dance, aquatics and calisthenics.
Physical Education aims to help students develop skills and
good habits. It assists in developing skilled, smart, happy,
competent and intelligent individuals. It refers to the enhancement
of the individual’s growth and development through total body
movements. The informal nature of the activities in physical
education class provides relaxation and relief from strains and
tensions. Physical education activities teach students to work as
part of a team or as individuals in a wide variety of play-like and
competitive activities. It provides opportunities for socialization as

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COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

well as for the development of the mental capacities of the

individual.
In general, Physical Education is teaching proper body
movements to develop the physical, mental, emotional, social and
spiritual aspects of an individual through well selected physical
activities (Dimapilis et. Al., 2009).
Physical Activity and Exercise Defined
Abundant scientific research over the last three decades has
established a distinction between physical activity and exercise.
Physical activity is bodily movement produced by skeletal muscles
that requires the expenditure of energy and produces progressive
health benefits. Physical activity typically requires only light to-
moderate intensity of effort. Examples of physical activity are
walking to and from work, taking the stairs instead of elevators and
escalators, gardening, doing household chores, dancing and
washing the car by hand. Physical inactivity, by contrast, implies a
level of activity that is lower than that required to maintain good
health. Exercise is a type of physical activity that requires planned,
structured, and repetitive bodily movement to improve or maintain
one or more components of physical fitness. Examples of exercises
are walking, running, cycling, aerobics, swimming, and strength
training. Exercise is viewed as an activity requires a vigorous
intensity effort.
Proper Warm-up
To get the most from your stretching session, you need to warm up
properly. And keep in mind that stretching is not a warming up!
Start your aerobic warm-up at 40% of your maximum heart rate,
which should feel like an easy pace, and then progress to about
60% of your maximum heart rate, warming up benefits stretching

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Physically Detached Yet Academically Attached

by improving your coordination, increasing elasticity and raising

your level of body awareness.
Warm-up to Cool-down
Cold muscles are susceptible to strains, pulls, and tears, so before
you begin any workout session, it’s best to “thaw out” your muscles.
To get the most from your run, take the time to warm up before you
set out and cool down when you stop. Proper stretching leads to
better performance and should be a key component of both your
pre-run routine and your post run cool-down. Never stretch cold
muscles, which are more prone to injury. To warm up before a pre-
run stretch, take just 5 minutes to run in place, skip or do a few
push-ups any activity that gets the heart pumping and blood
flowing into muscles. After your run, again take a few minutes to
perform some stretching exercises.
Objectives of Physical Education
The objectives of Physical Education are focused on the
acquisition of those skills through the following aspects of
development:
1. Physical Development Aspect focuses on the acquisition and
development of physical skills which can increase one’s
capability to enjoy lifetime recreational pursuit. This is
attained through regular exercises and participation in varied
vigorous activities.
2. Mental Development Aspect through physical education
activities, the learners acquire knowledge and understanding
of rules and strategies of the games, sports and dance
instructions. Varied activities in physical education help the
students develop their ability to 7nalyse body movements,
skills and game situation.
3. Emotional Development Aspect physical education activities
provide opportunities for self-expression and emotional

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COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

mastery. People who have more positive feeling about physical

activities are said to have positive balance of feelings. A
positive balance of feeling increase the chances that a person
will develop self-confidence, self-reliance and self-control.
Positive character traits like courage and discipline are most
likely to become part of an individual’s life.

4. Social Development Aspect physical activity often promotes

the opportunity to be with other people. It is in this social
experience that many appreciate the importance of physical
education activities. Through active participation in the
activities, positive and desirable traits are developed like
cooperation, sportsmanship, friendliness, good leadership,
respect for others and honesty in a group competition.

Physical Fitness has been defined as the ability to carry out daily
tasks with vigor and alertness without undue fatigue and with
ample energy to enjoy leisure time pursuits and to meet unforeseen
emergencies. A good level of fitness is important for leading a
healthy life. Aside from providing you with energy for work, leisure,
and emergencies, physical fitness aids in the prevention of hypo
kinetic diseases such as heart disease, hypertension, osteoporosis,
and others. It may also help us to make the most of our mental
capacities, feel good and energetic, and make the most of what life
has to offer (Paz et. Al., 2004).
The Specific Components of Physical Fitness
1. Organic Vigor – refers to the cardiovascular respiratory
efficiency which contributes to the ability to resist disease.
2. Cardio respiratory Endurance – the ability of the lungs and
heart to take in and transport adequate amounts of oxygen to
the working muscles, allowing activities that involve large
muscle masses to be performed over a long period of time.
3. Muscular Endurance – the ability of the muscles to apply a
sub maximal force repeatedly or to sustain a muscular
contraction for a certain period of time.

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4. Muscular Strength – the maximal one-effort force that can be

extended against a resistance.
5. Flexibility – the functional capacity of a joint to move through
a full range of motion.
6. Speed – the ability of the individual to make a successive
movement of the same kind in the shortest period of time.
7. Agility – the ability of the individual to change position in
space; also refers to quickness of movement.
8. Power – refers to muscular power which is the ability to
release maximum force in the shortest period of time; the
ability of the muscles to exert effort.
9. Balance – the ability of the individual to control organic
equipment neuromuscularly.
10. Coordination – the ability to use senses all together with the
body parts performing their tasks smoothly and accurately.
11. Reaction Time – it is the time it takes to perform an action
once a person realizes the need to act. People with good
reaction time can make fast starts in tracking, swimming or to
dodge a fast attack in fencing or karate. Good reaction time is
also necessary for one’s own safety while one is driving or
walking.

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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator

Baltazar, E., et al. (1994) Physical Education Health and Music.

Philippines: St. Augustin Publication.
Banzon V., et al. (2005) Exploring with MAPEH III. Philippines:
Vibal Publishing House, Inc.
Belmonte, P., et al. (1970) Physical Education Handbook.
Philippines: Rex Book
Copaiaco P., et al. (2011) World of MAPEH 1. Philippines: Vibal
Publishing House, Inc.
Dimapilis, N., et al. (2009) Physical Fitness and Gymnastics.
Philippines: Books atbp. Publishing Corp.
Doris D. ( 2008) Basic Physical Education for College. Philippines:
National Book Store
Jimena E. (1999) Making Fitness Your Own A Text Book in College
P.E 1. Philippines: Rex Book Store.
Perez, V., et al. (2004) MAPEH III . Philippines: St. Bernadette
Publications, Inc.

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LET’S INITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What is the importance of warm up?

_______________________________________________________________________
_______________________________________________________________________
___________________________________________________________________

2. What is the importance of exercise?

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

3. What are the objectives of physical education?

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

4. Explain the importance of developmental aspects in physical

education.
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

5. What is physical fitness?

_______________________________________________________________________
_______________________________________________________________________
______________________________________________________________________

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COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

LET’S INQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. Explain the importance of physical activity in our daily lives.

______________________________________________________________________
______________________________________________________________________
___________________________________________________________________

2. Differentiate physical activity and exercise.

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

3. Discuss the concept of physical education.

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

4. How will you develop skills and good habits?

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

5. Why social developmental aspect is essential in this subject?

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

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COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NFER!
Activity 1.

1. Create your own physical activity/exercise and send your output

through video.

Instruction: Student is required to submit his/her own individual video

presentation output and he/she will be graded using the criteria below.

Rubrics:
30minutes low intensity 8-10
20minutes low intensity 5-7
10minutes low intensity 3-4
5minutes low intensity 0-2

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Week 2 Battery Test

Lesson Title Fitness Assessment
Learning Execute the different types of fitness assessment
Outcome(s)

LEARNING INTENT!
Terms to Ponder
Fitness assessment is a series of tests that helps you to determine your
physical fitness level and aids in developing your personalized program.
The results can identify your strengths and weaknesses in relation to your
physical fitness and help in setting attainable fitness goals.

Fitness assessment is a valuable tool used to establish baseline

measurements and can be used to monitor your performance and assess
your progress throughout your exercise training.

Essential Content

Fitness Assessment covers the battery test standing long jump, sit
and reach, curl up, push up, one mile walk, procedure how to
execute and the scoring.
The students need to fill up first the form below before they will
proceed to battery test.

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ST. JOHN PAUL II COLLEGE OF DAVAO

PHYSICAL ASSESSMENT FORM

NAME: __________________________________AGE: ________COURSE/SECTION:

__________
HEIGHT: ______ (meters/cm) WEIGHT: _______(kilogram/lbs) BMI:
_______Category__________

TRAINING HEART RATE: Maximum ___________

Resting Heart Rate ______________
Heart Rate Reserve__________

Aerobic Training Heart Rate:

Lowest (54%) ____________
Moderate (69%) ____________
Highest (80%) _____________

I. WAISTLINE MEASUREMENT: ______________

PRELIM: _________________ MIDTERM: ________________ FINALS: _____________

II. BODY WEIGHT: _________________________

PRELIM: _______________ MIDTERM: ________________ FINALS: _______________

NOTE: The purpose of this form is to monitor your body waistline and weight
as you perform the exercises presented in class for the whole semester. The
monitoring will be done thrice in a semester that is every examination week in
PE class and will be included as part of your class examination (50).

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ST. JOHN PAUL II COLLEGE OF DAVAO

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)

NAME: ______________________________ AGE: ________COURSE/SECTION: __________

HEIGHT: _________ (meters) WEIGHT: ___________ (kilogram) BMI: ___________________

YES NO
1. Has your doctor ever said that you have a heart condition
and that you should only perform physical activity
recommended by a doctor?
2. Do you feel pain in your chest when you perform physical
activity?
3. In the past month, have you had chest pain when you were
not performing any physical activity?
4. Do you lose your balance because of dizziness or do you ever
lose consciousness?
5. Do you have a bone or joint problem that could be made
worse by a change in your physical activity?
6. Is your doctor currently prescribing any medication for your
blood pressure or for a heart condition?
7. Do you know of any other reason why you should not engage
in physical activity?

The Physical Fitness Test Battery

A. Standing Long Jump

1. Purpose: to measure the explosive power of the legs

2. Equipment required:

a. Tape measure to measure distance jumped

b. Non-slip floor for take-off, and soft landing area preferred
c. Commercial Long Jump Landing Mats are also available.
The take-off line should be clearly marked

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3. Procedure:

a. The athlete stands behind a line marked on the ground

with feet slightly apart.

b. A two foot take-off and landing is used, with swinging of

the arms and bending of the knees to provide forward
drive.

c. The subject attempts to jump as far as possible, landing

on both feet without falling backwards. Three
attempts are allowed.

4. Scoring: Record the nearest centimetres from the take of

board from the two trials made.
B. Sit and Reach

1. Equipment required: sit and reach box (or alternatively a

ruler can be used and held between the feet).

2. Procedure:
a. This test involves sitting on the floor with legs out
straight ahead.
b. Feet (shoes off) are placed with the soles flat against the
box.
c. Shoulder-width apart.
d. Both knees are held flat against the floor by the tester, if
required. With hands on top of each other and palms
facing down.
e. The subject reaches forward along the measuring line as
far as possible.

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f. After three practice reaches, the fourth reach is held for

at least two seconds while the distance is recorded.
g. Make sure there are no jerky movements and that the
fingertips remain level and the legs flat.

3. Scoring: Record the farthest distance in centimetres.

C. Curl-Up
1. Purpose: The curl-up test measures abdominal strength
and endurance, which is important in back support and core
stability.

2. Equipment required:

a. A flat, clean, cushioned surface

b. Recording sheets. Pen
c. Metronome (or audio tape, drums)

3. Procedure:

a. The starting position is lying on the back with the knees

flexed and feet 12 inches from the buttocks.
b. The feet cannot be held or rest against an object.
c. The arms are extended and are rested on the thighs.
d. The head is in a neutral position. The subject curls up
with a slow controlled movement, until the student's
shoulders come off the mat two inches, then back down
again.
e. One complete curl-up is completed every three seconds
(1.5 seconds up and 1.5 seconds down, with no
hesitation), and are continued until exhaustion (e.g. the
subject cannot maintain the rhythm).
f. There is no pause in the up or down position; the curl-
ups should be continuous with the abdominal muscles
engaged throughout.

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4. Scoring: Only correct and complete curl-ups shall be

counted. Maximum repetition is 30 for the girls and 50 for
boys.
D. Push-Up
1. Purpose: Push-ups are used to assess the strength and
endurance of the upper body muscle groups.

2. Equipment required:

a. Floor mat or flat ground

b. Stopwatch

3. Procedure:

a. The aim of this test is to perform as many push-ups you

can in one minute.
b. The starting position is with your arms straight, elbows
locked, body straight, hands placed slightly wider than
shoulder-width apart with fingers pointing forward and
both feet on the floor.
c. From the starting position, on the command ‘go,’ start
the push-up by bending your elbows and lowering your
body until the shoulders drop below the level of the
elbows, then return to the starting position.
d. Pausing to rest is permitted only in the up (starting)
position.

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FITNESS TEST RESULTS

I. Standing Long Jump:
a. I was able to get _____ centimetres as my highest distance.

II. Sit and reach

a. I was able to reach ______ inches.

III. Push up
a. I successfully completed ____ push-ups in one minute.

IV. Curl up Test

a. I successfully completed _____curl up in one minute.

V. One Mile-Endurance Walk

a. I successfully completed my one-mile endurance walk in _____minutes.

Score Level Recommendations

0-50 Level 1 Follow the daily instructions for Level I, one set every
other day. Do at least 10 minutes cardiovascular
exercises or another physical activity that you enjoy (one
set =8 reps)
51-70 Level 2 Follow the daily instructions for Level I, two-three sets
every other day. Do at least 10 minutes cardiovascular
exercises or another physical activity that you enjoy.
(one set =8 reps)
71-90 Level 3 Follow the daily instructions for Level II, two-three sets
every other day. Do at least 10 minutes cardiovascular
exercises or another physical activity that you enjoy.
(one set =8 reps)
90-100 Level 4 Follow the daily instructions for Level III, one-four sets
every other day. Do at least 10 minutes cardiovascular
exercises or another physical activity that you enjoy.
(one set =8 reps)

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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator

Baltazar, E., et al. (1994) Physical Education Health and Music.

Philippines: St. Augustin Publication.
Banzon V., et al. (2005) Exploring with MAPEH III. Philippines:
Vibal Publishing House, Inc.
Belmonte, P., et al. (1970) Physical Education Handbook.
Philippines: Rex Book
Copaiaco P., et al. (2011) World of MAPEH 1. Philippines: Vibal
Publishing House, Inc.
Dimapilis, N., et al. (2009) Physical Fitness and Gymnastics.
Philippines: Books atbp. Publishing Corp.
Doris D. ( 2008) Basic Physical Education for College. Philippines:
National Book Store
Jimena E. (1999) Making Fitness Your Own A Text Book in College
P.E 1. Philippines: Rex Book Store.
Perez, V., et al. (2004) MAPEH III . Philippines: St. Bernadette
Publications, Inc.

SCP-PE1 | 21
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

At SJPIICD, I Matter!

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers on the space provided below every after the questions.

Interpret the following battery test below.

1. What is standing Long Jump?

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

2. Explain sit and reach

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

3. What is push up?

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

4. What is partial Curl up Test?

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

5. What is fitness assessment?

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NQUIRE!
Activity 1. . In this activity, you are required to expound your answer to
each of the questions below.

1. Why do we need to assess your fitness?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. How to execute curl up?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

3. Why battery test is important in identifying your weaknesses and

strength?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

4. How to execute push up?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

5. How to execute sit up?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NFER!
Activity 1. Battery Test: Perform the following battery test bellow.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria/interpretation below.

1. Standing Long Jump

2. Sit and reach

3. Push up

4. Partial Curl up Test

5. One Mile-Endurance Walk

STANDING LONG JUMP INTERPRETATION

120 cm below Very Poor
140-121 Poor
155-141 Average
156-180 Good
181 above Excellent

SIT AND REACH: INTERPRETATION

0 to negative Poor
0 to 3 inches Good
Above 3 inches Very Good to Excellent

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PARTIAL CURL-UP
Men Women
Excellent 60+ Excellent 53+
Good 53-59 Good 45-52
Average 48-52 Average 40-44
Fair 41-47 Fair 34-39
Poor 41 Poor 34

PUSH-UP
Men Women
Below 22 Very Poor Below 17 Very Poor
22-28 Poor 18-22 Poor
29-36 Average 23-29 Average
37-46 Good 30-35 Good
47-61 Excellent 36-44 Excellent
Above 61 Superior Above 44 Superior

ONE MILE ENDURANCE WALK INTERPRETATION

Above 18 minutes Poor
15-17 Average
13-14 Good
Below 12 minutes Excellent

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Week 3 Non loco motor movement Dead bug series

Lesson Title Dead bug series
Learning Explain and perform the dead bug series
Outcome(s)
Time Frame

LEARNING INTENT!
Terms to Ponder

Dead bug Series is an excellent exercise for promoting total core

stability while improving contra-lateral limb engagement. This
basically means the exercise helps teach you to effectively move
opposing limbs in tandem while keeping your core stable and your
back protected.

Essential Content

Dead bug Series is an excellent exercise for promoting total core

stability while improving contra-lateral limb engagement. This
basically means the exercise helps teach you to effectively move
opposing limbs in tandem while keeping your core stable and your
back protected.

The dead bug is a beginner-friendly movement that helps you grow

accustomed to contra-lateral limb extension while keeping your core
stable and protected. Performed correctly, the dead bug encourages
the deep, stabilizing muscles of your low back, abdominals, and
hips to engage, preventing your back from twisting or arching
during the exercise. You'll end up improving side-to-side
coordination that can effectively transfer to athletic performance,
while also improving deep core strength that can reduce the risk of
low-back injury.

SCP-PE1 | 26
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The dead bug is also an excellent option for individuals who aren't
quite ready for the more well-known plank exercise. Both
movements are designed to help promote core stabilization, but the
plank can be challenging for individuals without much core
strength, or those who have low back pain. The dead bug can help
improve the core stabilization necessary to do the plank while
simultaneously adding the challenge of contra-lateral limb
movement to the mix.

DEAD BUG SERIES (ARMS)

1. Lie on your back with your arms extended straight over
your chest and bend your knees at 90 degrees.

2. On an exhale, slowly lower your right arm until they’re

just above the floor.

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. On an inhale,
bring them back to the starting position.
4. Repeat on the opposite side. Working up to 3 sets of 10
repetitions R/L arms.

DEAD BUG SERIES (FEET)

1. Lie on your back with your arms extended straight over
your chest and bend your knees at 90 degrees.

2. On an exhale, slowly lower your left arm and right leg

until they’re just above the floor.

3. On an inhale, bring them back to the starting position.

4. Repeat on the opposite side. Working up to 3 sets of 10
Repetitions

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SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

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Books
Liebman, H.L, (20130) Anatomy of Fitness,Core. Hinkler Books
Pty Ltd

Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd

Ramsay, C., et al. (2013) Anatomy of Stretching. Hinkler
Books Pty Ltd

Werner W.K., et al. Hoeger, Sharon A. Hoeger (2012) Principles

and Labs for Physical Fitness, Eight Edition

Electronic Sources

https://www.verywellfit.com/how-to-do-the-dead-bug-
exercise-4685852

https://www.womenshealthmag.com/fitness/a19968278
/dead-bug-exercise/

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At SJPIICD, I Matter!

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. Explain dead bug series.

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What part of the body is the target of dead bug series?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. As a student, do you think this kind of exercise is enough to develop
your core abs? Support your answer.
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
4. Why dead bug is also an excellent option for individuals who aren't quite
ready for the more well-known plank exercise?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
5. How this exercise improves your contra-lateral limb engagement?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

SCP-PE1 | 30
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I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. Why dead bug series is an excellent exercise for promoting total core
stability?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. Why core stabilizer exercise is important?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

3. How core stabilizer exercise improves our core?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

4. Is there a maximum repetition in executing the dead bug series?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

5. As a student, do you think maintaining our core stabilizer is a good

choice? Why?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

SCP-PE1 | 31
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I
LET’S NFER!
Activity 1. Student will perform the dead bug series using video
picture/application.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Showed very Showed high Showed Showed little Failed to
3.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 32
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Week 4 Non loco motor movement Dead bug series

Lesson Title Dead bug series (Assessment)
Explain the importance of warm up, mobility, cool
Learning
down and perform the training program for dead
Outcome(s)
bug series
Time Frame

LEARNING INTENT!
Terms to Ponder
This section provides meaning and definition of the terminologies
that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Dead bug series is an excellent exercise for promoting total core

stability while improving contra-lateral limb engagement.

Warm up is a program of gradually increasing activity to raise

muscle temperature and heart rate in preparation for more
strenuous exercise.

Mobility is the ability to move in one’s environment with ease and

without restriction.

Cool down a gradually decrease in blood pressure, temperature

and heart rate returning to baseline after exercise.

Exercise training/ training program for exercise is the use of

repetitive body movement to build endurance, flexibility or
muscular strength.

SCP-PE1 | 33
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Essential Content
In this content it covers the warm up, mobility, cool down and
presentation of training program for core stabilizer (dead bug series).

Dead bug series is an excellent exercise for promoting total core

stability while improving contra-lateral limb engagement.

Warm up is a program of gradually increasing activity to raise

muscle temperature and heart rate in preparation for more
strenuous exercise.

Proper Warm-up
To get the most from your stretching session, you need to warm up
properly. And keep in mind that stretching is not a warming
up!
Start your aerobic warm-up at 40% of your maximum heart rate,
which should feel like an easy pace, and then progress to about
60% of your maximum heart rate, warming up benefits stretching
by improving your coordination, increasing elasticity and raising
your level of body awareness.

Mobility is the ability to move in one’s environment with ease and

without restriction.

Cool down a gradually decrease in blood pressure, temperature

and heart rate returning to baseline after exercise.

Exercise training/ training program for exercise is the use of

repetitive body movement to build endurance, flexibility or
muscular strength.

SCP-PE1 | 34
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Training program for Core stabilizer

Week: ______ Work out # 1

Name: _____________________________________________Section: ______________

Date: Weight (kg): Height
(cm):
Warm-up 1. Quads with tap 45seconds
2. Quads with twist 45 seconds
3. Run in place 45 seconds
4. Hamstring curl 45 seconds

Mobility Calf stretching 10 repetitions

Lunges side to side 10 repetitions
(2 sets)

Non-Loco Motor Dead bug series

-arms R/L 10 repetitions
-feet R/L 10 repetitions
-combination arms/feet 10 repetitions
(4sets)

Cool Down 1. Standing quadriceps stretch (R/L

8cts.)
2. Straight leg lunge (R/L 8cts.)
3. Forward lunge with twist (R/L8cts.)
4. Wide-legged forwards bend(8cts.)

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SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Books
Liebman, H.L, (20130) Anatomy of Fitness,Core. Hinkler Books
Pty Ltd

Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd

Ramsay, C., et al. (2013) Anatomy of Stretching. Hinkler
Books Pty Ltd

Werner W.K., et al. Hoeger, Sharon A. Hoeger (2012) Principles

and Labs for Physical Fitness, Eight Edition

Electronic Sources

https://medical-dictionary.thefreedictionary.com/

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At SJPIICD, I Matter!
I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What did you observe in the training program?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

2. What is the importance of warm up?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

3. What is the importance of cool down?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

4. What is mobility?
_______________________________________________________________________
_______________________________________________________________________
______________________________________________________________________

5. What is exercise training/training program for exercise?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

SCP-PE1 | 37
 ST. JOHN PAUL II COLLEGE OF DAVAO

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I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. Why do we need to start with warm up?

______________________________________________________________________
______________________________________________________________________
_____________________________________________________________________

2. Why do we need to cool down after rigorous activity?

______________________________________________________________________
______________________________________________________________________
_____________________________________________________________________

3. Differentiate cool down and warm up.

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

4. How can we avoid injuries?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

5. How exercise program/training program for exercise helps improve our

physical aspect?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

SCP-PE1 | 38
 ST. JOHN PAUL II COLLEGE OF DAVAO

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I
LET’S NFER!
Activity 1. Student will perform the training program for core stabilizer
(dead bug series) using picture/video application.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 39
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Week 7 Non loco motor movement

Lesson Title Lumbo-pelvic exercise
Learning Discuss and perform the Lumbo-pelvic exercise
Outcome(s)
Time Frame

LEARNING INTENT!
Terms to Ponder
This section provides meaning and definition of the terminologies
that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Lumbo-pelvic exercise concentrates on strengthening with the

abdominal muscles, to be able to give stabilization of the spine.
Rehabilitation programs or preventative rehabilitation programs
that focus on strengthening lumbar muscles combined with core
stability and proprioception will reduce the risk of low back pain if
exercises are done correctly, and on a regular basis.

SCP-PE1 | 40
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Essential Content

LUMBO-PELVIC EXERCISE

Low back pain can be the result of many different things. Pain can
be triggered by some combination of overuse, muscle strain, and/or
injuries to the muscles, ligaments, and discs that support the
spine. Over time, a muscle injury that has not been managed
correctly may lead to an overall imbalance in the spine. This can
lead to constant tension on the muscles, ligaments, bones, making
the back more prone to injury or re-injury

Low back exercises concentrate on strengthening with the

abdominal muscles, to be able to give stabilization of the spine.
Rehabilitation programs or preventative rehabilitation programs
that focus on strengthening lumbar muscles combined with core
stability and proprioception will reduce the risk of low back pain if
exercises are done correctly, and on a regular basis.

The “core” is comprised of several groups of muscles including the

transversus abdominus, multifidus, diaphragm and pelvic floor
muscles. These muscles work together to produce maximum
stability in the abdominal and lumbar (lower) back region, as well
as coordinate the movement of the arms, legs, and spine. Engaging
these muscles is not something that most people do consciously,
therefore it is important to learn how to effectively co-contract these
muscles while performing these rehabilitation exercises.

SCP-PE1 | 41
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Lumbo-pelvic exercise includes the glute hip bridge, plantar flexion

and this exercise is an example of core strength exercise.

LUMBO-PELVIC EXERCISES (GLUTE HIP BRIDGE)

1. Lie on your back with your legs bent, your feet flat on the
floor, and your arms along your side.

2. Push through your heels while raising your pelvis until

your torso is aligned with your thighs.

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3. Extend your right leg diagonally

4. Lower and then repeat, working up to 2 sets of 40
seconds.

LUMBO-PELVIC EXERCISES (PLANTAR FLEXION)

1. Lie on your back with your legs bent, your feet flat on the
floor, and your arms along your side.

SCP-PE1 | 43
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2. Push through your toes pointing on the floor while rising

your pelvis until your torso is aligned with your thighs.

3. Extend your right leg diagonally

4. Lower and then repeat, working up to 2 sets of 40 seconds.

SCP-PE1 | 44
 ST. JOHN PAUL II COLLEGE OF DAVAO

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SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Books
Liebman, H.L, (20130) Anatomy of Fitness,Core. Hinkler Books
Pty Ltd

Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd

Ramsay, C., et al. (2013) Anatomy of Stretching. Hinkler
Books Pty Ltd

Werner W.K., et al. Hoeger, Sharon A. Hoeger (2012) Principles

and Labs for Physical Fitness, Eight Edition

Electronic Sources

https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf

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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

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At SJPIICD, I Matter!

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What is lumbo-pelvic exercise?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What part of the body is the target of the lumbo pelvic exercise?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. What is core?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

SCP-PE1 | 46
 ST. JOHN PAUL II COLLEGE OF DAVAO

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I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. As a student, do you think through this kind of exercise can reduce the
risk of lower back pain?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

2. How this exercise can improve your abdominal muscles?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

SCP-PE1 | 47
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

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I
LET’S NFER!
Activity 1. Student will perform the lumbo-pelvic exercise using
picture/video application.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Showed very Showed high Showed Showed little Failed to
3.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 48
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Week 8 Non loco motor movement

Lesson Title Lumbo-pelvic exercise (Assessment)
Discuss and perform the Training program for core
Learning Outcome(s)
exercise.
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder
This section provides meaning and definition of the terminologies
that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Lumbo-pelvic exercise concentrates on strengthening with the

abdominal muscles, to be able to give stabilization of the spine.
Rehabilitation programs or preventative rehabilitation programs
that focus on strengthening lumbar muscles combined with core
stability and proprioception will reduce the risk of low back pain if
exercises are done correctly, and on a regular basis.

Warm up is a program of gradually increasing activity to raise

muscle temperature and heart rate in preparation for more
strenuous exercise.

Mobility is the ability to move in one’s environment with ease and

without restriction.

Cool down a gradually decrease in blood pressure, temperature

and heart rate returning to baseline after exercise.

SCP-PE1 | 49
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Exercise training/ training program for exercise is the use of

repetitive body movement to build endurance, flexibility or
muscular strength.

Essential Content
Warm up is a program of gradually increasing activity to raise
muscle temperature and heart rate in preparation for more
strenuous exercise.

Mobility is the ability to move in one’s environment with ease and

without restriction.

Cool down a gradually decrease in blood pressure, temperature

and heart rate returning to baseline after exercise.

Exercise training/ training program for exercise is the use of

repetitive body movement to build endurance, flexibility or
muscular strength.

Week: ______ Work out # 2

Training Program for Core Exercise
Name: _____________________________________________Section: ________________
Date: Weight (kg): Height (cm):
Warm-up 1. Quads with tap 45seconds
2. Quads with twist 45 seconds
3. Run in Place 45 seconds
4. Hamstring Curl 45 seconds

Mobility World’s Greatest Stretch (WGS)

(wall to wall 2 sets)
(2 sets)
Non-Loco Motor LUMBO-PELVIC EXERCISES
-activation
-glute hip bridge
-alternate R/L feet
-plantar flexion R/L feet
(4 sets) 1minute each
Cool Down

SCP-PE1 | 50
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SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Books
Liebman, H.L, (20130) Anatomy of Fitness,Core. Hinkler Books
Pty Ltd

Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd

Ramsay, C., et al. (2013) Anatomy of Stretching. Hinkler
Books Pty Ltd

Werner W.K., et al. Hoeger, Sharon A. Hoeger (2012) Principles

and Labs for Physical Fitness, Eight Edition

Electronic Sources

https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf

SCP-PE1 | 51
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

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At SJPIICD, I Matter!

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What is the importance of core exercise?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is Mobility?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. What is Cool-down?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.
1. Why do we need to start with warm-up?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

2. How cool-down exercise can help our body recover?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

SCP-PE1 | 52
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

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I
LET’S NFER!
Activity 1. Student will perform the Training program for core exercise
using picture/video application.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 53
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Week 9 Non loco motor movement

Lesson Title Plank Series exercise
Learning Outcome(s) Discuss and perform the Plank Series exercise
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder
This section provides meaning and definition of the terminologies
that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Plank or planking is an exercise that involves your core muscles,

improving your strength, balance and endurance. The exercise is
so-named because, when done properly, you straighten your entire
body and maintain it rigidly, just like a plank of wood.

Essential Content

Plank or planking is an exercise that involves your core muscles,

improving your strength, balance and endurance. The exercise is so-
named because, when done properly, you straighten your entire body
and maintain it rigidly, just like a plank of wood. Like other
callisthenic exercises, it requires no extra equipment or weights,
making it a convenient form of strength training if you're on a small
budget or are traveling.

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Muscles Worked

The plank position makes an effective component for your workout,

as it engages a wide range of major muscle groups. The primary
areas affected are the abs and back, including the erector spinae
and the rectus abdominus and transverse abdominus. In addition,
the position uses the trapezius, rhomboids, deltoids and pectoral
muscles, of the upper body, as well as the gluteus Maximus and
quadriceps of the lower body.

CORE STABILIZERS
A. PLANK
1. Kneel on an exercise mat, and then place your hands
on the floor to come into all-fours.
2. Plant your forearms on the floor, parallel to each other.

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B. SIDE PLANK
1. Lie on your left side with your legs straight and parallel to
each other. Keep feet flexed
2. Bend your left arm to form a 90-degree angle with the
knuckles of your hand facing forward. Place your right
hand on your waist or extend your arm along your side.
Pressing your forearm down into the floor, raise your hips
until your body is in long, straight line. Hold for 30
seconds, working up to 1 minute. Release, and repeat on
the other side.

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C. PLANK LEG EXTENSION

1. In prone position, support your upper body with your
hands, your arms straight below your shoulders.
Your legs should be straight and hip-width apart.

2. Keeping your abs tight, exhale and squeeze your gluteal

muscles to raise your right leg, lengthening your body
as your weight transfers from your arms to your left foot,
stretching through your heel.
3. Return your right foot to the floor. Repeat 10 leg
4. extensions on that side, holding a straight plank position,
throughout the exercise.
5. Switch legs, and repeat 10 times on the other side

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SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Books
Liebman, H.L, (20130) Anatomy of Fitness,Core. Hinkler Books
Pty Ltd

Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd

Ramsay, C., et al. (2013) Anatomy of Stretching. Hinkler
Books Pty Ltd

Werner W.K., et al. Hoeger, Sharon A. Hoeger (2012) Principles

and Labs for Physical Fitness, Eight Edition

Electronic Sources

https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf

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At SJPIICD, I Matter!

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

4. What is plank?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
5. What muscle is the target of planking exercise?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
6. What is the importance of core exercise?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. As a student, do you think through this kind of exercise can improve your
core abs? Yes or no? Why? explain your answer
___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
2. How to execute side plank?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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I
LET’S NFER!
Activity 1. Student will perform the Training program for core exercise
using picture/video application.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

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Week 10 Non loco motor movement

Lesson Title Plank Series (Assessment)
Discuss and perform the Training program for core
Learning Outcome(s)
exercise.
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder
This section provides meaning and definition of the terminologies
that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Plank or planking is an exercise that involves your core muscles,

improving your strength, balance and endurance. The exercise is
so-named because, when done properly, you straighten your entire
body and maintain it rigidly, just like a plank of wood.

Warm up is a program of gradually increasing activity to raise

muscle temperature and heart rate in preparation for more
strenuous exercise.

Mobility is the ability to move in one’s environment with ease and

without restriction.

Cool down a gradually decrease in blood pressure, temperature

and heart rate returning to baseline after exercise.

Exercise training/ training program for exercise is the use of

repetitive body movement to build endurance, flexibility or
muscular strength.

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Essential Content
Warm up is a program of gradually increasing activity to raise
muscle temperature and heart rate in preparation for more
strenuous exercise.

Mobility is the ability to move in one’s environment with ease and

without restriction.

Cool down a gradually decrease in blood pressure, temperature

and heart rate returning to baseline after exercise.

Exercise training/ training program for exercise is the use of

repetitive body movement to build endurance, flexibility or
muscular strength.

Week: ______ Work out # 3

Training Program for Core Strength

Name: _____________________________________________Section: ________________

Date: Weight (kg): Height (cm):
Warm-up 1. Quads with tap 45seconds
2. Quads with twist 45 seconds
3. Run in Place45 seconds
4. Hamstring Curl 45 seconds

Mobility 10 hamstring stretch with reaches

10 calf and hamstring stretch
(2 sets)
Plank Series
Non-Loco Motor -Elbow/low plank (30 seconds)
-Plank leg extension (30 seconds)
-Side Plank R/L (30 seconds)
(4 sets)
Cool Down

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SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Books
Liebman, H.L, (20130) Anatomy of Fitness,Core. Hinkler Books
Pty Ltd

Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd

Ramsay, C., et al. (2013) Anatomy of Stretching. Hinkler
Books Pty Ltd

Werner W.K., et al. Hoeger, Sharon A. Hoeger (2012) Principles

and Labs for Physical Fitness, Eight Edition

Electronic Sources

https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf

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 ST. JOHN PAUL II COLLEGE OF DAVAO

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At SJPIICD, I Matter!

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What is the importance of mobility?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is core exercise?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. Why do we need to start with warm-up?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. How can we improve our core abs?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. Why do we need to exercise?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

SCP-PE1 | 64
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NFER!
Activity 1. Student will perform the Training program for core exercise
using picture/video application.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

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Welcome Aboard! This course covers 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. training programs and use of training
materials)

Week 11 NON-LOCO MOTOR EXERCISE

Lesson Title CRUNCHES EXERCISE
Learning Outcome(s) Perform the crunches exercise
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder
This section provides meaning and definition of the terminologies
that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Crunch is a classic core exercise. It specifically trains your

abdominal muscles, which are part of your core.

Essential Content

The crunch is a classic core exercise. It specifically trains your

abdominal muscles, which are part of your core.

Your core consists not only of your abs. It also includes your
oblique muscles on the sides of your trunk, as well as the muscles
in your pelvis, lower back, and hips. Together, these muscles help
stabilize your body.

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While the crunch is a popular core move, it isn’t safe for everyone. It
can place a lot of stress on your back and neck, and it only works
your abs, not the other muscles in your core.

CORE STRENGTH EXERCISE

CRUNCH
1. Lie on your back with your legs bent, place both
arms on your lap.

2. Raise your head and arms reach your knees while

contracting your abdominals

3. Lower and repeat, working up to 3 sets of 25

repetitions.

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REVERSE CRUNCH
1. Lie on your back with your arms at your sides and
your legs bent at 90-degree angle with your feet off
the floor.

2. Lift your buttocks a few inches off the matt as you

bring your knees toward your chest.

3. Lower in a controlled manner. Repeat working up to

3 sets of 20.

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SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd
https://www.healthline.com/health/exercise-fitness/how-to-do-crunches

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I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

2. What is the crunch exercise?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is core exercise?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. Why do we need to start with warm-up?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

2. How can we improve our core abs?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. Why do we need to exercise?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

SCP-PE1 | 70
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NFER!
Activity 1. Student will perform the Training program for core exercise
using picture/video application.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 71
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

This course covers 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. training programs
and use of training materials)

Week 13 NON-LOCO MOTOR EXERCISE

Lesson Title Mountain Climber and Bird Dog
Learning Outcome(s) Perform the mountain climber and Bird dog exercise
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder

This section provides meaning and definition of the terminologies

that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Mountain Climbers are killer exercises that get your heart rate up
fast while also firing nearly every muscle group in the body deltoids,
biceps, triceps, and chest, oblique’s, abdominals, quads,
hamstrings and hip abductors. It’s truly a fully body workout!
Mountain Climbers are also a very accessible exercise; you can
perform them anywhere because they require only your bodyweight.

Bird-dog exercise is used by both athletic trainers and physical

therapists. It is good for building low back function, as it engages
both the core and back muscles at the same time. It may reduce
low back pain and is regarded as a safe exercise during recovery
from a back injury. A strong core and good spinal stability will help
you in everyday tasks whenever you need to bend or twist.

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Essential Content

Mountain Climbers are killer exercises that get your heart rate up
fast while also firing nearly every muscle group in the body deltoids,
biceps, triceps, and chest, oblique’s, abdominals, quads,
hamstrings and hip abductors. It’s truly a fully body workout!
Mountain Climbers are also a very accessible exercise; you can
perform them anywhere because they require only your bodyweight.

MOUNTAIN CLIMBER
1. Begin in a completed push-up position with your body
forming a straight line.

2. Bend one knee, and bring it as closer to your chest

as possible.

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3. Return to the starting position and repeat with your

other leg. Continue to alternate for 30 seconds, working up
to 2 minutes.

Bird-dog exercise is used by both athletic trainers and physical

therapists. It is good for building low back function, as it engages
both the core and back muscles at the same time. It may reduce
low back pain and is regarded as a safe exercise during recovery
from a back injury. A strong core and good spinal stability will help
you in everyday tasks whenever you need to bend or twist.

Step-by-Step Instructions

Find a soft surface to kneel on and enough space to extend both an

arm and a leg at the same time. An exercise mat is a good choice of
surface.

1. Kneel with knees hip-width apart and hands firmly on the

ground about shoulder-width apart. Brace the abdominals.
2. Practice lifting one hand and the opposite knee just an inch or
two off the floor while balancing on the other hand and knee
and keeping your weight centered.
3. When you feel steady and ready to move on to full range of
motion, point the arm out straight in front and extend the
opposite leg behind you. You should form one straight line
from your hand to your foot, keeping hips squared to the
ground. If your low back begins to sag, raise your leg only as
high as you can while keeping your back straight.
4. Hold for a few seconds, and then return your hands and
knees.
5. Switch to the other side.
6. Keep the abs engaged throughout the entire exercise,
and work to minimize any extra motion in your hips during
the weight shift.

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Aim to complete 5 strong reps on each side, 10 reps total. Add

additional sets of 10 exercises for a maximum of three sets of 10. As
a variation, you can do a set of 10 bird-dogs on one side, then
switch to the other side.

SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd
https://gethealthyu.com/exercise/mountainclimbers/

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Physically Detached Yet Academically Attached

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

3. What is the mountain climber exercise?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is bird dog exercise?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. Why do we need to start with warm-up?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

3. How can we improve our core abs?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. Why do we need to exercise?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

SCP-PE1 | 76
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NFER!
Activity 1. Student will perform the Training program for core exercise
using picture/video application.

Instruction: Student is required to submit his/her own individual

picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 77
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

This course covers 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. training programs
and use of training materials)

Week 14 NON-LOCO MOTOR EXERCISE

Lesson Title Lunges
Learning Outcome(s) Perform the Lunges exercise
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder

This section provides meaning and definition of the terminologies

that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Lunge is a single-leg bodyweight exercise that works your hips,

glutes, quads, hamstrings, and core and the hard-to-reach muscles
of your inner thighs.

Reverse lunge is a useful variation of the traditional forward

lunge. This exercise will help you improve balance and strength for
a greater lower body power. Here is how you should perform it.

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Essential Content

Lunges can help you develop lower-body strength and endurance.

They’re also a great beginner move. When done correctly, lunges
can effectively target your lower-body muscles without placing
added strain on your joints.

Forward lunge
1. Stand tall with feet hip-width apart. Engage your core.
2. Take a step forward with right leg. Start to shift your weight
forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to the floor and right
shin is vertical. It’s OK if knee shifts forward a little as long as it
doesn’t go past right toe. If mobility allows, lightly tap left knee to
the floor while keeping weight in right heel.
4. Press into right heel to drive back up to starting position.
5. Repeat on the other side.

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Reverse lunge
1. Stand with the feet hip-width apart, arms by your side. Engage
the core slightly and set the shoulders.

2. Keeping the core engaged, bend the front leg and take a small
step back. Maintain your balance as you slowly drop the back knee
to the floor. Maintain balance as you return to standing.

3. Repeat on the same side, or alternately for reps or time.

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SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd
https://www.google.com/search?q=freverse+lunges&tbm=isch&ved=2ahUKEwjvkuOm
2_DsAhWQxYsBHWs5BhEQ2-

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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What is lunges?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is reverse lunge?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. Why do we need to start with warm-up?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. How to execute forward lunges?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. How to execute reverse lunges?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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COLLEGE OF HUMAN KINETICS

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I
LET’S NFER!
Activity 1. Student will perform the forward and reverse lunges 15 reps
R/L 3sets.
Instruction: Student is required to submit his/her own individual
picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 83
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

This course covers 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. training programs
and use of training materials)

Week 15 NON-LOCO MOTOR EXERCISE

Lesson Title Side Lunges
Learning Outcome(s) Perform the side Lunges exercise
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder

This section provides meaning and definition of the terminologies

that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Side lunge is a great exercise because it works the sides of the

glutes (the gluteus medius), which are important stabilizer muscles
for the hip joint, and are often under-appreciated," says Mariotti.
Moving in a different direction also helps you work your quadriceps
muscles from another angle, she says.

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Essential Content

Side or lateral lunge

1. Start standing tall, feet hip-width distance apart.
2. Take a wide step out to the left. Bend your left knee as you
push your hips back. Keep both feet flat on the floor
throughout the lunge.
3. Push off with your left leg to return to standing.
4. Perform 10 to 12 lunges on the left side before switching to the
right.

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 ST. JOHN PAUL II COLLEGE OF DAVAO

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Lunge Jump

1. Stand with your feet together. Step back (about 2 feet) with
your left foot, landing on the ball of your left foot and keeping
your heel off the floor.
2. Bend both knees until your right quad and left shin are
parallel to the floor, your torso leaning slightly forward so that
your back is flat. Your right knee should be above your right
foot and your butt and core should be engaged. Hold your
hands in front of your chest.
3. Push through both feet to jump straight up, swinging your
arms by your sides to add momentum.
4. As you land, lower into a lunge before immediately jumping
again.
5. Continue for a set amount of time on one side, then repeat
with the other leg. You can also switch legs as you jump if you
prefer.
6. To modify this movement, keep your feet planted on the floor
the entire time and just bend and straighten your legs in and
out of a lunge without jumping in between.

Targets the gluteus maximus, hamstrings, quadriceps, soleus (calf),

and core.

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 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd
https://www.self.com/gallery/lunge-variations

SCP-PE1 | 87
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What is side lunges?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is lunge jump?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. Why do we need to start with warm-up?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. How to execute side lunges?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. How to execute lunge jump?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

SCP-PE1 | 88
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NFER!
Activity 1. Student will perform the side lunge and lunge jump, 15 reps
R/L 3sets.
Instruction: Student is required to submit his/her own individual
picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 89
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

This course covers 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. training programs
and use of training materials)

Week 16 NON-LOCO MOTOR EXERCISE

Lesson Title Squat series
Learning Outcome(s) Perform the squat series exercise
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder

This section provides meaning and definition of the terminologies

that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

The squat is a dynamic strength training exercise that requires

several muscles in your upper and lower body to work together
simultaneously. Many of these muscles help power you through
daily tasks such as walking, climbing stairs, bending, or carrying
heavy loads. They also help you perform athletic-related activities.

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 ST. JOHN PAUL II COLLEGE OF DAVAO

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Essential Content

Basic squat

1. Start with your feet slightly wider than hip-width apart.

2. Keep your chest up, engage your abdominals, and shift your
weight onto your heels as you push your hips back into a
sitting position.
3. Lower your hips until your thighs are parallel or almost
parallel to the floor.
4. You should feel the squat in your thighs and glutes.
5. Pause with your knees over, but not beyond, your toes.
6. Exhale and push back up to the starting position.

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Goblet Squat
1. Stand with your feet hip-width apart and hold a kettle bell/dumbbell
(or 1-1.5 liter of mineral) in front of your chest,
2. Elbows pointing toward the floor.
3. Push your hips back and bend your knees to lower into a squat.
4. Return to start. That's one rep.

SCP-PE1 | 92
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd
https://www.womenshealthmag.com/fitness/a19904135/types-of-squats/
https://www.google.com/search?q=what+is+squat&hl=en-
GB&sxsrf=ALeKk00oArVpz7moAbWYh5R2pEVB7E1itw:1604766161013&source=lnms
&tbm=isch&sa=X&ved=2ahUKEwj30-Xn

SCP-PE1 | 93
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What is basic squat?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is goblet squat?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. Why do we need to start with warm-up?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. How to execute basic squat?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. How to execute goblet squat?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

SCP-PE1 | 94
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NFER!
Activity 1. Student will perform the basic squat and goblet squat, 15
reps R/L 3sets.
Instruction: Student is required to submit his/her own individual
picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 95
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

This course covers 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. training programs
and use of training materials)
Week 17 NON-LOCO MOTOR EXERCISE
Lesson Title Squat series
Learning Outcome(s) Perform the squat series exercise
Time Frame 3:00PM-4:00PM-THF/7:00PM-F

LEARNING INTENT!
Terms to Ponder
This section provides meaning and definition of the terminologies
that are significant for better understanding of the terms used
throughout the simplified course pack of Movement Enhancement.
As you go through the labyrinth of learning, in case you will be
confronted with difficulty of the terms refer to the defined terms for
you to have a clear picture of the learning concepts.

Squats and lunges should be the basis of any honest under body
training and part of leg day. It was these two basic exercises that
were able to gain a very quick but well-deserved respect in the field
of fitness and bodybuilding.

Lunge is a single-leg bodyweight exercise that works your hips,

glutes, quads, hamstrings, and core and the hard-to-reach muscles
of your inner thighs.

Squat is a dynamic strength training exercise that requires several

muscles in your upper and lower body to work together
simultaneously.

SCP-PE1 | 96
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

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Essential Content

Squats and lunges should be the basis of any honest under body
training and part of leg day. It was these two basic exercises that
were able to gain a very quick but well-deserved respect in the field
of fitness and bodybuilding. Even the bodybuilder icon Arnold
Schwarzenegger himself, or the woman with the most famous back
of Jen Selter, also known as the “Booty Queen”, would not have a
word said against them and are part of their training plan to this
day.

The basic reasons why you should definitely make squats:

1. gaining strength
2. building muscle mass
3. burning fat
4. increasing physical fitness
5. increasing stamina
6. strengthening bones and joints
7. improving flexibility
8. building discipline

What should you avoid while squatting?

• lifting the heels from the ground

• incorrect weight placement on the back
• head position upwards
• uncoordinated breathing
• holding the dumbbell mainly on trapezoid muscles
• holding your feet too close together
• knee pushing and bending forward

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 ST. JOHN PAUL II COLLEGE OF DAVAO

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10 commandments of perfect squat

1. Warm-up – indulge in a short physical activity – cardio

workout or stretching to prepare your body for physical
exercise.
2. Posture – stand at the width of the shoulders, with the heels
steadily on the ground. Remember that the heels must not be
lifted off the ground.
3. Pelvis – always keep the pelvis set down; avoid bending in the
small of the back. When squatting, always push the pan
backwards and downwards.
4. Heels – always squat over the heel, not the toes. Our tip: if
you lift your heels off the ground, you may have stiffened or
shortened calf muscles. In this case, it is a good idea to have a
longer warm-up or stretching before doing squats.
5. Thighs – place the thighs lower than their horizontal position
when performing the squat.
6. Knees – do not push the knees too far forward, otherwise the
knee joints will be overloaded if you go beyond the toes. Our
tip: try squats using bench or box first.
7. Back – always keep the cervical, thoracic and lumbar region of
the spine in a neutral position and do not bend the back. Our
tip: if you bend forward when dropping into the squat, you
may have a poorly developed lower back. Strengthen it more
through extension, forward bend or deadlift. For squatting it is
very important that your back is ejected. This will ensure that
the squatting is done safely.
8. Breathing – in the lower position of the squat, inhale and hold
your breath, then exhale at the starting position.
9. Belly – involve abdominal muscles in the squatting process.
10. Depth – try to keep the squat as deep as possible, the hip
joint should reach at least the level of the knee joint. Of
course, if you are a beginner, it is good if you are led by a more
experienced sparring partner, who will warn you about leaning
forward or the wrong leg position.

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Squat and Lunge

1. Start in a standing position with your hands clasped in front of
your chest.
2. Lower down into a squat, making sure to keep your knees over
your ankles not your toes.
3. Come back to start. Take a large step forward with your left foot
and lower down toward the ground allowing both legs to bend to
approximately 90 degrees.
4. Return to start. That's one rep. Do 15 on each side.

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 ST. JOHN PAUL II COLLEGE OF DAVAO

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Side-To-Side Squat Jump

1. Stand with your feet shoulder-width apart and arms by your
sides.
2. Lower into a squat, then, swing your arms behind you and use
the momentum to hop to the right, landing in a squat.
3. Jump back to start. That's one rep. Do 15 on each side.

SCP-PE1 | 100
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

SELF-SUPPORT: You can click the URL Search Indicator below to help you further understand the lessons.

Search Indicator
Straino, P. DC. (2013) Anatomy of Running. Hinkler Books Pty Ltd
https://gymbeam.com/blog/how-to-do-squats-and-lunges-correctly/
https://www.google.com/search?q=side+to+side+jump+squats&tbm=isch&ved=2ahUK
EwijwePC9_HsAhUTMKYKHfdcAXUQ2-

SCP-PE1 | 101
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NITIATE!
Activity 1. Let us try to check your understanding of the topics. Write
your answers to the space provided below every after the questions.

1. What is squat and lunge?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
2. What is side to side squat jump?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
3. Why do we need to start with warm-up?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

I
LET’S NQUIRE!
Activity 1. In this activity, you are required to expound your answer to
each of the questions below.

1. How to execute squat and lunge?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. How to execute side to side squat lunge?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

SCP-PE1 | 102
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

I
LET’S NFER!
Activity 1. Student will perform the side to side lunge and squat and
lunge, 15 reps R/L 3sets.
Instruction: Student is required to submit his/her own individual
picture/video presentation output and he/she will be graded using the
criteria below.

5 4 3 2 1
Criteria Excellent Very Satisfactory Needs Poor Rate
Satisfactory Improvement
Showed high Almost Showed Showed little Perform
1.Mastery level of showed average mastery of the poorly the
mastery of the mastery of mastery of the movement. movement.
movement. the movement.
movement.
Showed Executed the Executed the Executed the Execute the
2.Proper exemplary movements movements movements with movements
Execution performance. almost with average little accuracy. incorrectly.
accurately but accuracy.
some errors
were evident.
Perform the Perform the Perform the Quite flexible Lacked of
3.Flexibility movements movements movements flexibility
with very high with a high with average
level level high level
Showed very Showed high Showed Showed little Failed to
4.Good Form high level of level of average level level of balance, show
balance, poise, balance, of balance, poise, and balance,
and poise, and poise, and gracefulness in poise, and
gracefulness in gracefulness gracefulness performing the gracefulness
performing the in performing in performing Movements. in
movements. the the performing
movements. Movements. the
Movements.
Total
Average

SCP-PE1 | 103
 ST. JOHN PAUL II COLLEGE OF DAVAO

COLLEGE OF HUMAN KINETICS

Physically Detached Yet Academically Attached

This course covers 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. training programs
and use of training materials)

SCP-PE1 | 104