MODULE WEEK NO.

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TAGOLOAN Community College
Baluarte, Tagoloan, Misamis Oriental
Tel.No. (08822)740-835/ (088)5671-215

College/Department
PATH FIT 3: DANCE SPORTS, MARTIAL ARTS AND GROUP EXERCISES
Semester of A.Y. 2020-2021

Introduction

Healthful living through dances, martial arts and group exercises. This course will empower young
people with the skills and positive attitude they need to make informed decisions to promote their own
lifelong health well-being. Develops the skills, knowledge, values and attitudes needed for establishing
and enjoying an active and healthy lifestyle, as well as building student confidence and competence in
facing challenges as individuals and in groups or teams, through a wide range of learning activities.
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Rationale

 Engage in and enjoy, in the different activities that wherein they can develop their
communication skills and to enhance their confidence.
 Acquire, apply and evaluate movement skills, concepts and strategies to respond confidently,
competently and creatively in a variety of physical activity.
 Develop their good health practices, sportsmanship and proper executing of the exercise to
avoid injuries.
 Appreciate the importance and values of the traditional dances especially in the Philippines.
 Learn self-control, self-expression for the positive social interaction.

Intended Learning Outcomes

1. Determine participant’ appropriateness for a given exercise program.

2. Evaluate and monitor exercise intensity of program participant.
3. Design and conduct a variety of small group exercise format for healthy adults
4. Orally communicate exercise, techniques and rationale for inclusion in a particular workout
5. Physically demonstrate correct exercise techniques
6. Identify and select appropriate music to accompany a group exercise session
7. Understand unique legal concerns of group exercise instruction
Activity

 Health Appraisal Record

 Exercise Plan following the FITT Principles

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Discussion

TOPIC:

 Human Anatomy and Physiology

Human Anatomy (ana- = “up”, tome = “to cut”) is often defined as the study of structures in the
human body. Anatomy focuses on the description of form, or how body structures at different
levels look. Gross anatomy studies macroscopic structures (for example, the body, organs, and
organ systems), and histology studies microscopic structures (for example, tissues, cells, and
organelles).

Human Physiology (physio = “nature”; -logy = “study”) studies the “nature” of the human
body, nature in the sense of how structures at different levels work. Physiology focuses on
function, or how structures at different levels work.

Anatomy and physiology are intimately related. A hand is able to grab things (function) because
the length, shape, and mobility of the fingers (form) determine what things a hand can grab
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(function). A muscle contracts and brings bones together (function) due to the arrangement of
muscles and bones, and the arrangement of organelles inside of muscle cells (form) determines
how much and for how long a muscle can contract (function).

Body structure functions depend on their form. The way structures work depend on the way
they are organized. So understanding Physiology requires an understanding of Anatomy, and
vice versa.

Different types of joints:

 Ball-and-socket joints. Ball-and-socket joints, such as the shoulder and hip joints, allow
backward, forward, sideways, and rotating movements.
 Hinge joints. Hinge joints, such as in the fingers, knees, elbows, and toes, allow only bending and
straightening movements.
 Pivot joints. Pivot joints, such as the neck joints, allow limited rotating movements.
 Ellipsoidal joints. Ellipsoidal joints, such as the wrist joint, allow all types of movement except
pivotal movements.
 A gliding joint, also known as a plane joint or planar joint, is a common type of synovial joint
formed between bones that meet at flat or nearly flat articular surfaces. Gliding joints allow the
bones to glide past one another in any direction along the plane of the joint — up and down, left
and right, and diagonally.
 In humans and other primates, the knee joins the thigh with the leg and consists of two joints:
one between the femur and tibia (tibiofemoral joint), and one between
the femur and patella (patellofemoral joint). It is the largest joint in the human body.
 The ankle joint (or talocrural joint) is a synovial joint located in the lower limb. It is formed by
the bones of the leg (tibia and fibula) and the foot (talus). Functionally, it is a hinge type joint,
permitting dorsiflexion and plantarflexion of the foot.

The six types of Synovial joints:

 Pivot
 Hinge
 Condyloid
 Saddle
 Plane
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 Ball and Sacket

The three types of joints in the structural classification:

 Fibrous
 Cartilaginous
 Synovial

Components of Exercise:
 Warm up
Warming up is a preparation for physical exertion or a performance by exercising or practicing
gently beforehand, usually undertaken before a performance or practice. Athletes, singers,
actors and others warm up before stressing their muscles.

5 Reasons Why Warm Up Exercises Are Important

The importance of warm–up exercises should be considered by anybody who works out.
Although warm–ups probably won’t help much with burning calories or building muscle,
they’re crucial to the success of a workout! Before you even think about running or using the
machines at the gym, you ought to make sure you complete a warm up and do a few stretches –
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but what makes them so important?

1. They help to increase body and muscle temperature

A good warm-up will raise your body temperature, which is particularly helpful to your
muscles. As your muscle temperature increases, oxygen becomes more available to your
muscles, allowing them to contract and relax more easily – so you’ll be able to perform more
strenuous tasks with ease. Your heart is also given a chance to prepare, meaning it won’t be too
strained during your workout.

2. You’ll reduce your risk of injury

The last thing you need when you’ve been faithfully attending the gym and reaching your goals
is to become injured. Warming up will improve muscle elasticity and allow for efficient cooling,
meaning less chance of accidentally hurting yourself or overheating during your workout and
ruining your day!

3. They can help you to mentally prepare

Jumping straight into a workout without being adequately prepared can throw you off
completely, especially if the preparation is mental rather than physical. It’s easy to give up when
working out gets difficult, but you’ll be much less likely to do so if you’ve given yourself time to
remember why you’re working out. Use your time warming up to think about what you’re
about to do, guaranteeing that both your body and mind will be ready to succeed.

4. You’ll increase your flexibility, which will help with other exercise
Stretching is often considered something that should be done in addition to regular warm–ups.
Stretching will increase blood flow to your muscles, and allow your body to increase its
flexibility in both the short and long-term – always a plus when it comes to properly performing
a workout. Stretch after you’ve already completed your warm up, as stretching when your
muscles aren’t properly warm can lead to injury.

5. You’ll be ready to tackle the heavy-duty machines at the gym

Using machines to help build muscle is a great way to spend your time at the gym, but they
shouldn’t be used before you’ve had a chance to loosen your joints! Warming up will ensure
that both your body and mind are in the right state to handle gym equipment, again reducing

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your risk of injury.
As well as a good warm-up, workout preparation should also involve ensuring that you have
suitable equipment for the exercises you’ll be doing. CrossFit, for example, can be enhanced by
the use of accessories; particularly helpful for its Workouts of the Day are resistance bands and
palm guards.
Popular warm-up exercises you might like to try include jogging on the spot for several minutes,
cycling, or even simply performing your workout at a much slower pace to prepare your body.
For your stretches, try static stretching, which involves stretching a muscle slowly and holding it
in place for up to thirty seconds.

 Benefits of Warm Exercises

 The main purpose and benefit of warm up exercises is to slowly increase your heart rate.
 This increase in heart rate helps to raise your body temperature and to increase the
blood flow to your muscles.
 This increase in blood flow properly oxygenates your muscles and prepares them for the
upcoming more strenuous aerobic exercise.
 With your body properly warmed up, you can easily and safely perform the needed
stretching exercises to ensure proper flexibility and range of motion for your exercise
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routine.
 Warming up properly and then stretching readies your muscles for the aerobic exercise.
This helps minimize potential muscle tears and injury.
 With a proper warm up exercise and stretching routine the elasticity and flexibility of
the tendons and ligaments are increased.
 Your joints are lubricated with synovial fluid which is released during your warm up
routine.

 Stretching
Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately
flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable
muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion.

 Types of Stretching
 Ballistic stretching.
 Dynamic stretching.
 Active stretching.
 Passive (or relaxed) stretching.
 Static stretching.
 Isometric stretching.
 PNF stretching.

 Flexibility
Flexibility or limberness refers to the range of movement in a joint or series of joints, and length
in muscles that cross the joints to induce a bending movement or motion. Flexibility varies
between individuals, particularly in terms of differences in muscle length of multi-joint muscles.

6 benefits of flexibility

1. Fewer injuries
Once you develop strength and flexibility in your body you’ll be able to withstand more physical
stress. Plus, you’ll rid your body of any muscle imbalances, which will reduce your chance of
getting injured during physical activity. Correcting muscle imbalances requires a combination

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of strengthening the underactive muscles and stretching the overactive (tight) ones.

2. Less pain
Your body is likely to feel better overall once you work on lengthening and opening your
muscles. When your muscles are looser and less tense, you’ll experience fewer aches and pains.
Plus, you may be less likely to experience muscle cramps.

3. Improved posture and balance

When you focus on increasing muscular flexibility your posture is likely to improve. Working
out your body allows you to have proper alignment and correct any imbalances. Plus, with an
increased range of motion you may find it easier to sit or stand in certain ways. Yoga has been
shown to improve balance.

4. A positive state of mind

Regularly engaging in poses that stretch and open up your body can bring about feelings of
relaxation. The physical benefits can extend to a relaxed state of mind. You may find it easier to
unwind once your body feels better.

5. Greater strength
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It’s important to increase strength as you become more flexible. This ensures your muscles will
have the right amount of tension so that they’re strong enough to support you and your
movements, allowing you to become more physically fit.

6. Improved physical performance

Once you increase your flexibility to allow greater movement in your body you’ll be able to
perform better physically. This is in part because your muscles are working more effectively.

 Strength/Resistance
 The Basic Workout Outline
 The Different Anatomical Movements

 Cool Down Exercises

Is an easy exercise, done after a more intense activity, to allow the body to gradually transition
to a resting or near-resting state. Depending on the intensity of the exercise, cooling down can
involve a slow jog or walk.
Cool down exercises are defined as light exercise that helps your body transition from working
hard to resting. This can be an important part of your exercise for many reasons. A few reasons
include:

 Reduces strain on your heart muscle as it goes from exerting itself back to normal.
 Prevents dizziness and other discomfort from blood pooling in your lower extremities
after exercise (caused by veins increasing in size to accommodate the increased blood
flow from the heart).
 Promotes a “feel good” feeling. After running hard, a nice walk afterward helps your
legs feel better.

Benefits of cooling down

Cooldown exercises start the recovery process, increase flexibility, and promote relaxation.

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 A gradual cooldown keeps your blood circulating and prevents it from pooling in your
veins, which can cause you to feel lightheaded or dizzy.
 Cooling down allows your body temperature, blood pressure, and heart rate to return to
their normal levels.
 Stretching your muscles while they’re still warm can help to reduce lactic acid buildup,
reducing your chance of muscle cramps and stiffness.
 In addition, stretches elongate the connective tissue around your joints, increase
mobility, and improve range of motion.
All of these benefits work to improve your body’s overall function and flexibility, allowing you
to feel better, perform at a higher level, and have less chance for injury.

25 Most effective cool down exercises

1. Walking
When we say walking, we don’t mean power walking where you’re pumping your arms and
legs. We’re talking a nice, leisurely stroll. You don’t even need to pump your arms. This allows
for everything to return to normal but lets you keep moving while it happens.
It’s a classic, it’s a favorite, and it’s also highly recommended.
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2. Stretch those legs

While this mostly applies to runners, a great cool down exercise is stretching your legs. This
includes all the classics like pulling your leg up behind you to stretch your hamstring or trying
to touch your toes. There are other, more complex stretches that more or less stretch the same
areas.
Even if it was all upper body, a good stretch to the legs can be a great cool down exercise.

3. Stretch your chest

A few of our cool down exercise choices will be stretching. This is just a heads up because
they’re very effective for cooling down and they’re all pretty easy to do.
A popular one is lacing your fingers behind your back, straightening out your arms and looking
at the ceiling. This is effective at stretching your chest muscles.

4. Stretch your arms

If you’ve ever noticed, even runners stretch their arms before they go running. Consequently,
it’s also one of the more effective cool down exercises. It helps get your shoulders and your arms
loosened up.
Nearly every exercise involves your arms to some extent, so getting them warmed up and cooled
down is always a good idea.
There are a lot of popular arm stretches. Crossing your arm across your body and stretching is
a good one. Placing your hand on your back can help stretch the back of your arms as well.

5. Stretch out your core

The core of your body is often something that gets overlooked in both stretching and exercise in
general. So it’s not only great to include in your cool down exercises, but also recommended
since your core is, well, your core.

6. Jumping jacks
Now we get back into lighter exercises that also work well for cool down exercises. A favorite is
the jumping jack.
Yes, it may seem a little bit like middle school gym class, but jumping jacks are actually an
effective exercise. The motion of jumping, spreading, and closing your legs works almost your
entire lower body.
Meanwhile the act of putting your arms down, and bringing then back up to clap works a good
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portion of your upper body, so pretty much everything gets worked on.

7. Get a massage
Okay, this one isn’t exercise on the face of it, but it can be effective as many cool down exercises.
The point of cool down exercises is to transition your body from exerting to rest. Part of that is
getting rid of pooled blood left over from when your veins and arteries pumping blood the body
didn’t need anymore.
While it’s preferred that you exercise this excess away, a significant other or a professional
masseuse can go over your body for a few minutes with a massage and it accomplishes pretty
much the same thing.
Do note, it’s not recommended to go straight from workout to massage. Doing at least a few cool
down exercises first is preferable.

8. Kick your own booty

Jogging in place is another of the most effective cool down exercises.
Without forward momentum, your body doesn’t have to work as hard to keep you in motion.
You’re essentially just bring your legs up in place briskly. So it’s like running minus all the
effort, which is what makes it a great cool down.
If you’re wondering about the title of this one, it’s what I used to do when running in place back
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in PE class when I was a kid.

9. Yoga
There’s a reason why yoga is considered exercise. That’s because it actually is.
People can say what they want, but have you ever tried to hold dhanurasana for more than a
few minutes? It’s not easy.
Yoga poses can make great cool down exercises because they’re essentially complex stretches
that wildly help your flexibility. Its well worth learning a good dozen or so Yoga poses and using
them during your cool down to get that stretch into parts of your body you don’t normally
stretch.

10. Light jogging or walking

This is one of the most straightforward ways to cool down. Do 3 to 5 minutes of light jogging
followed by 3 to 5 minutes of brisk or easy walking.

11. Upper body stretch

 From a standing or seated position, interlace your fingers and press your palms up toward the
ceiling.
 Draw your hands up and back as far as you can while maintaining a straight spine.
 Then place your left arm in front of your right and turn your palms to face each other,
stretching your hands up and back.
 Repeat on the opposite side.

12. Seated Forward Bend

 Sit with your legs extended in front of you.
 Lift your arms.
 Hinge at your hips to fold forward.
 Place your hands on your legs or the floor.
 Hold this position for up to 1 minute.

13. Knee-to-Chest Pose

 Lie on your back with your left leg bent or extended.
 Draw your right knee in toward your chest, interlacing your fingers around the front of your
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shin.
 Hold this position for up to 1 minute.
 Repeat on the opposite side.
 Do each side 2 to 3 times.

14. Reclining Butterfly Pose

 Lie on your back with the soles of your feet together and your knees out to the sides.
 Place your arms alongside your body or overhead.
 Hold this position for up to 5 minutes.

15. Child’s Pose

 From tabletop position, sink back to sit on your heels, reaching your arms forward or alongside
your body.
 Allow your chest to fall heavy into your thighs, breathing deeply.
 Rest your forehead on the floor.
 Hold this position for 1 to 3 minutes.

After running
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16. Standing quadriceps stretch

 From a standing position, slowly hinge at your hips to bend forward.
 Lengthen your spine, and allow your head to fall heavy toward the floor, keeping a slight bend
in your knees.
 Place your hands on the floor, hold opposite elbows in front of or behind your thighs, or
interlace your hands behind your back.
 Hold this position for 30 seconds.

If your hands are unable to reach the floor, you can modify this stretch. Place hands on a block
or sturdy object instead of the floor. You’ll still reap the same benefits.

17. Downward-Facing Dog

 From tabletop or plank position, move your hips up and back, keeping your spine straight.
 Spread your fingers and press your weight evenly between hands.
 Pedal out your legs by pressing one heel into the floor at a time.
 Hold this position for 1 minute.

18. Head-to-Knee Forward Bend
 While seated, extend your right leg and press your left foot into your right thigh.
 Align your breastbone with the inside of your right leg as you raise your arms overhead.
 Hinge at your hips to fold forward, placing your hands on your body or the floor.
 Hold this position for up to 1 minute.
 Repeat on the opposite side.

For seniors

19. Standing Forward Bend

From a standing position, slowly hinge at your hips to bend forward.
 Lengthen your spine, and allow your head to fall heavy toward the floor, keeping a slight bend
in your knees.
 Place your hands on the floor, hold opposite elbows in front of or behind your thighs, or
interlace your hands behind your back.
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 Hold this position for 30 seconds.
 If your hands are unable to reach the floor, you can modify this stretch. Place hands on a block
or sturdy object instead of the floor. You’ll still reap the same benefits.

20. Shoulder stretch

 From a standing or seated position, lift up your right elbow and place your hand near your neck
or spine.
 Place your left hand on your right elbow to gently press your right hand further down your
spine.
 To deepen the stretch, bring your left arm alongside your torso and reach your left hand up to
clasp your right hand.
 Hold a towel or resistance band to allow you to reach further.
 Hold the stretch for 30 seconds.
 Repeat on the opposite side.

21. Legs-Up-the-Wall Pose

 Sit with the right side of your body next to a wall.
 Swing your legs up along the wall as you lie down on your back.
 Place your hips against the wall or a few inches away.
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 Place your arms alongside your body, on your stomach, or overhead.

 Hold this position for up to 5 minutes.

22. Corpse Pose

 Lie on your back with your arms alongside your body, palms facing up, and your feet slightly
wider than your hips, with your toes splayed out to the sides.
 Relax your body, and let go of any tightness or tension.
 Allow your body to fall heavily to the floor as you breathe deeply.
 Stay in this position for 5 minutes or longer.
 For kids

23. Spinal twist

 Lie on your back with your left leg bent or extended.
 Draw your right knee in toward your chest.
 Extend your right arm over to the side and place your left hand to the outside of your right
knee.
 Gently twist over to the left side.
 Hold the twist for 30 seconds.
 Repeat on the opposite side.

24. Marching arm circles

 March in place with your arms extended out to the sides at shoulder height.
 Circle your arms forward 8 to 10 times.
 Circle your arms backward 8 to 10 times.

25. Body shakes

 Gently shake your right arm, then your left arm, and then both arms at the same time.
 Then, shake your right leg, then your left leg.
 Next, shake your head, your hips, and your whole body.
 Shake each body part for 15 seconds.

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NOTE:
The time you need to properly warm up should be about 5 to 10 minutes, depending on your physical
needs.

If your body is already somewhat warmed up from some active tasks, then you may only need 5 minutes
to properly warm up your body and oxygenate your muscles.

FITT Principles:
Frequency, Intensity, Time, Types

Exercise

WARM UP EXERCISE

Assessment

RUBRICS:

Exercise Plan NO EFFORT POOR FAIR GOOD EXCELLENT

following the 1 points 2point 3 points 4 points 5 points
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FITT Principles
FREQUENCY
INTENSITY
TIME
TYPES

Reflection

 What’s the most important thing you learned today? Why do you think so?
 What made you curious today? How does learning feel different when you’re curious?
 What are some ways you could share this learning with your parents or family?

Resources and Additional Resources

 https://med.libretexts.org/Bookshelves/Anatomy_and_Physiology/Book
%3A_Human_Anatomy_and_Physiology_Preparatory_Course_(Liachovitzky)/
01%3A_Levels_of_Organization_of_the_Human_Organism/1.02%3A_What_is_Human_Anatomy
%2C_What_is_Human_Physiology#:~:text=Human%20Physiology%20(physio%20%3D
%20%E2%80%9Cnature,and%20physiology%20are%20intimately%20related.
 https://www.google.com/search?
rlz=1C1CHBD_enPH905PH905&sxsrf=ALeKk013bMqTbwG9FBG58aINyYudESdn7Q
%3A1598251147000&ei=imBDX6bLPIHAoAS3p5uoBg&q=gliding+joints&oq=gliding+joi&gs_lcp=C
gZwc3ktYWIQAxgAMgUIABCRAjIECAAQQzIECAAQQzICCAAyAggAMgIIADICCAAyBwgAEBQQhwIy
AggAMgIIADoHCAAQRxCwAzoECCMQJzoHCAAQsQMQQzoKCAAQsQMQgwEQQzoICAAQsQMQg
wE6BAguEEM6BQguELEDOgUIABCxAzoCCC5Q7u8jWPyFJGCymiRoA3AAeACAAf0LiAG-
RJIBBzYtMS41LjGYAQCgAQGqAQdnd3Mtd2l6wAEB&sclient=psy-ab
 https://www.google.com/search?
rlz=1C1CHBD_enPH905PH905&sxsrf=ALeKk03jRJZmZ_d24MQIoaXJMet_hHmSNw
%3A1598251964463&ei=vGNDX9LmG7XdmAWAupPoCg&q=ankle+joints&oq=ankle+joints&gs_l
cp=CgZwc3ktYWIQAzIHCAAQRxCwAzIHCAAQRxCwAzIHCAAQRxCwAzIHCAAQRxCwAzIHCAAQRxC
wAzIHCAAQRxCwAzIHCAAQRxCwAzIHCAAQRxCwA1C9ywZYy90GYPfiBmgBcAB4AIABjAuIAaoukgE
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FNi0xLjSYAQCgAQGqAQdnd3Mtd2l6wAEB&sclient=psy-
ab&ved=0ahUKEwjStOnEoLPrAhW1LqYKHQDdBK0Q4dUDCAw&uact=5
 https://open.oregonstate.education/aandp/chapter/9-4-synovial-joints/#:~:text=The%20six
%20types%20of%20synovial%20joints%20are%20pivot%2C%20hinge%2C%20condyloid,in%20a
%20variety%20of%20ways.
 https://bio.libretexts.org/Bookshelves/Human_Biology/Book
%3A_Human_Biology_(Wakim_and_Grewal)/14%3A_Skeletal_System/
14.6%3A_Joints#:~:text=at%20the%20joint.-,There%20are%20three%20types%20of%20joints
%20in%20the%20structural%20classification,of%20movement%20that%20they%20allow.
 https://stretchcoach.com/articles/fitt-principle/

Additional Resources:
 https://openstax.org/books/anatomy-and-physiology/pages/1-1-overview-of-anatomy-and-
physiology
 https://med.libretexts.org/Bookshelves/Anatomy_and_Physiology/Book
%3A_Human_Anatomy_and_Physiology_Preparatory_Course_(Liachovitzky)/
01%3A_Levels_of_Organization_of_the_Human_Organism/
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1.02%3A_What_is_Human_Anatomy%2C_What_is_Human_Physiology#:~:text=Human
%20Physiology%20(physio%20%3D%20%E2%80%9Cnature,and%20physiology%20are
%20intimately%20related.

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