TABLE OF CONTENTS

PAGE
Abstract…………………………………………………………………………………..…….. ii
Table of Contents…………………………………………………………………………….. iii
1.1 Members………………………………………………………………..............................iv
1.2 Members……………………………………………………………………………………..v
CONTENTS
EXERCISE PROGRAM …...…………………………………………………............................1
Exercise Program ….…...………………………………………............................2
DOCUMENTATION……………………………………………………………………………….3
Class Documentation ………..………………………………………………………..4
Class Documentation……………………... ……………………………………….....5
Documentation ……………………………………………………………………… 2
Documentation ……………………………………………………………………… 2
Documentation ……………………………………………………………………… 2
Documentation ……………………………………………………………………… 2

iii.
 GROUP MEMBERS

BUENAVENTURA, MIGUEL CAGUIOA, RAYMUNDO

ESTABILLO, MARCIAL JR. SALIW AN, FREDO

MANGALINDAN, FERNANDO ANDAYA, LYKA MAE

JOSE

iv.
 LAMAO, AIRESH MARRERO, MAYRYLLE KYE

RABON, ALYSSA TACIO, JHENNY

WEYGAN, FRANCES KAILAH

v.
WARM-UP
1. Condition
1 min. Jog in place
30 sec. Butt Kick
30 sec. High Knees
30 sec. Speed Jog in Place
…………………………..….. 1 minute rest ………………………………………………
2. Stretching
16 counts Head Rotation
16 counts Arm Rotation
16 counts Back Scratch
16 counts Hip Rotation
16 counts Leg Strength
16 counts Foot Rotation
…………………………..….. 1 minute rest ………………………………………………
MAIN EXERCISE
No. of Repetition Exercise Rest per Interval
3 reps. 10 Push-up 15 sec.
…………………………..….. 1 minute rest ………………………………………………
3 reps. 6 Squats 15 sec.
…………………………..….. 1 minute rest ………………………………………………
3 reps. 6 Bench Press 15 sec.
…………………………..….. 1 minute rest ………………………………………………
1 rep. 6 Mountain Climbing
…………………………..….. 1 minute rest ………………………………………………
3 reps. 6 Leg Lift (Standing) 10 sec.
…………………………..….. 1 minute rest ………………………………………………
3 reps. 10 Lunges 15 sec.
…………………………..….. 1 minute rest ………………………………………………
1 rep. Planking (30 sec.)
…………………………..….. 1 minute rest ………………………………………………
COOL DOWN
16 counts Chest Stretch
16 counts Side Stretch
16 counts Breathing Exercise

2
 Class Documentation

STRETCHING. Class performing arm STRETCHING 2.0. Class performing

rotation as part of the warm-up for back scratch for the preparation of
preparation for muscular the major exercise.
improvement exercises.

PUSH IT UP. Class performed 10 push-

BEND THOSE KNEES. LUNGES IN 6
ups with 3 repetitions for the main part
COUNTS 3 REEPITITIONS.
of the exercise plan.

4
Physical Activity towards Health and Fitness
(Health and Wellness)

BS ARCHITECTURE 1
BLOCK 7
GROUP 1
3
 1

PUMP IT. Performing Squats,

PRESS IT DOWN. Innovative way
pumping up and down 6 times
of doing bench press.
repeating thrice.
GROUP DOCUMENTATION
 REFLECTION ON THE EXERCISE ACTIVITY
Exercise is a subset of physical activity that is planned, structured, and
repetitive and has as a final or an intermediate objective the improvement or
maintenance of physical fitness. Physical fitness is a set of attributes that are
either health- or skill-related. There are many ways to improve muscular strength
and endurance.

It is widely accepted that warming-up prior to exercise is vital for the

attainment of optimum performance. Warm Ups are critical to a better
performance and fewer injuries but stretching is somewhat of an optional extra -
we can do it, we should do it but not doing it will not cause any problems. Most
warm ups don’t take very long, just two-three minutes, five minutes tops. To
benefit us the most a warm-up should work the same muscles we will be
engaging during the main workout. They should include lighter exercises or a
toned down version of the training ahead.

When our muscles are really well warmed up they exhibit a high degree of
plasticity. That means that not only do they stretch but after stretching and
cooling down they maintain an increased range of movement and display
greater flexibility. Muscles that are tight and constricted tend to work against
each other to perform the move. That means that energy which should be used
in the move itself is actually soaked up by fighting against the muscles
themselves and the supporting muscle groups.

You don’t have to go to a gym or buy exercise equipment to improve

physical muscular strength. Doing normal daily activities like lifting groceries or
walking up and down stairs can also help. You can also do many exercises at
home that don’t need equipment, such as push-ups and sit-ups. All you have to
do is challenge your muscles to work harder or longer than they usually do.

Cool downs are a natural end to any session but it doesn’t have to be
stretching at all. Unlike warm-ups they are not absolutely necessary but they do
help. Although cool-downs don’t have to include stretching, it is the smart thing
to do. You benefit the most from stretching exercises when you have already
exercised for a prolonged period of time - that’s when your muscles are ready
for it the most.
 Overall, any activity that gets you moving and gets your heart rate up is
often good for you in almost every way.

REFLECTION ON THE COURSE

Physical Education is a subject or course that we have been through all
our schooling days. This reflection might be a bitter sweet reflection about the
subject . Bitter maybe because not everyone is fit enough to accomplish the
activities and hardships that are inevitable when you enter college. Sweet
because of teamwork, sharing of thoughts, coming up together for ideas and
specially memories that are formed in the duration of accomplishing the subject
requirements.

Physical Education is very essential to college students like us, not just
physically but also mentally. Physically because the activities make you engage
yourself in blowing off some steam in your body to help you going. It’s a good
and easy way to exercise when you cannot catch up from your gym.Mentally
because it help you maintain your sanity, it has the power to make you feel the
fun of doing such activities to divert your minds from going mad because of
academics.

We as an architecture students seem to forget the importance of taking

good care of our health due to the fact that we are bombarded with plates
and "other stuff". Doing plates requires tedious amount of time and effort to the
extent of lacking sleeping. Not sleeping is actually very detrimental to our
health that is why we thank p.e. which reminds us to take care of our health and
manage our time to attain a healthy or holistic lifestyle. Our experience during
this semester had been unforgetable. To start with our p.e. uniform we may say
that it is not appealing to most of us due to the fact that it stands out and
seemingly radiate with its bright blue color. We can say that surely we feel the
"slu vibes" when wearing our uniform. Our P.E. subject is the only subject that we
wBecause we believe is our "saving grace" when it comes to our grades. When it
comes to those time where you must finally reveal your grades to your parents it
seems like you want them to focus only on the p.e. subject to ease their anger
upon looking at your "other" grades for you did not only do good but did very
good at p.e.ill never fail