MODULE 1 - Accomplished task without

undue fatigue
Introduction to Physical Education
- Physical inactivity and sedentary
• PHYSICAL EDUCATION life style seriously threaten our
helth and hasten the
An integral part of deterioration rate of the human
educational program designed to body
promote the optimum development - The ability to live a healthy,
of the individual physically, mentally, satisfying and useful life.
socially, emotionally and spiritually.
Being Physically Fit means
Fitness - A major Goal of Physical enhancing
Education
a) Physical Health
➢ “Fitness” A condition of the body is
- The ability to live a healthy, active, does not get tired or sick
satisfying and useful life easily, is strong and has full of
- The ultimate goal of Physical energy.
Education b) Mental Health
➢ “Good Life” Ability to concentrate on a
- An indiviual satisfies his basic task for an extended period of
needs physical well-being, love, time. Ability to handle stress,
affection, security and self-respect relate to others and make
Objectives of Physical Education choices.
c) Emotional Health
a) Personal Responsibility A person’s way of handling
Individual need to become ever success as well as defeat, of
more health-concious. Responsible coping with everyday problems
and informed behaviors are the key to and stress.
good health d) Social Health
b) Health benefits for all people The ability to relate
Lower socio-economic conditions comfortably to different social
and poor health are often interrelated. situations and act appropriately
Extending the benefits of good health in variety of settings
to all people is crucial to the health of e) Spiritual Health
the nation. Refers to a person’s belief in
c) Health promotion and disease God’s sense of values, and the
prevention ability to exercise what he
A shift from treatment to preventive believes is right. Research
techniques will drastically cut-health- shows that positive beliefs,
care cost and help all people to comfort and strength from
achieve a better quality of life. religion, meditation and prayer
cotribute to healing and sense of
So what is then Physical Fitness?
well-being
- The ability of an individual to
accomplish daily task effectively
and efficiently
 Physical Fitness and Health ➢ Greater work efficiency
➢ Less chance of muscle injury
HEALTH ➢ Reduced risk of lower back
Defined as the state of problems
complete physical, mental, social ➢ Improved performance in sports
and spiritual well-being and not ➢ Improved ability to meet
merely an absence of disease or unforeseen emergencies
infirmaity. • Reduce risk of having cancer and
diabetes
PHYSICAL FITNESS ➢ Reduced risk of having colon
Places an emphasis on cancer
having a vigor and energy to perform ➢ Possible reduced risk of rectal,
physical work an exercise. reproductive and breast cancer
➢ Decreased chance of adult-
The end objective of physical activity onset diabetes
is HEALTH ➢ Improved quality of life for Type
1 diabetes
FITNESS • Bone Development
a) Physical Activity ➢ Greater peak bone density
A bodily movement produced ➢ Less chances of osteoporosis
by skeletal muscles. It requires
energy expenditure and • Reduction of mental tensión and
produces progressive benefits. fatigue
b) Exercise ➢ Relief depression
A type of physical activity ➢ Improved sleep habits
that requires planned, structured ➢ Fewer stress symptoms
and repetitive bodily movements ➢ Ability to enjoy leisure
to improve or maintain physical ➢ Possible work improvement
fitness components. ➢ Improve ability to meet
stressors
Health and Wellness Benefit of Regular
Exercise: • Opportunity for social interaction
and succesful experiences
• Improved Cardiovascular Fitness ➢ Improved quality of life
& Health ➢ Improved self-concept
➢ Strong Heart Muscles ➢ Improved sense of well-being
➢ Increase oxygen to the brain ➢ Opportunity to recognize and
➢ Reduced blood fat accept personal limitations
➢ Reduced risk of heart attack, • Improved flexibility
stroke and hypertension ➢ Less chances of muscle and
joint injury
• Greater lean body mass and less ➢ Improve sport performance
body fat ➢ Decreased chance of low back
➢ Greater work efficiency problems
➢ Less suceptible to disease • Improved effect of acquired aging
➢ Improved appearance ➢ Improved ability to function
• Improved strength and muscular daily life
endurance ➢ Better short-term memory
 ➢ Fewer illness The ability of muscles to lift a heavy
➢ Greater mobility and weight or exert external force.
independence (weightlifting, bodyweight exercises,
and resistance band exercises.
HEALTH-RELATED FITNESS COMPONENTS
Running, cycling, and climbing hills
❖ Characterized by moderate and are also options)
regular physical activity. 5) Muscular Endurance
The ability to use muscles for a long
❖ Health-related fitness activities are period of time without tiring or undue
integrated into regular everyday fatigue.
activities that are often characterized (Plank, Body weight squats, Walking
as lifetime activities. lunges, Pushups, Situps)
❖ Directly associated with good health PERFORMANCE-RELATED FITNESS
COMPONENTS
❖ Includes aspects of physiological
functions that offer protection from ⮚ Includes the health-related
diseases resulting from a sedentary components but with additional
lifestyle. components that are somewhat
related strongly to genetic factors.
❖ Called as “Functional Fitness” Can be limited to others due to
genetic limitations.
HEALTH-RELATED FITNESS COMPONENTS
⮚ Requires training and exercising at
1) Cardiovascular Fitness high intensities.
The ability of the heart, blood vessel, ⮚ Necessary for athletic
blood and respiratory system to accomplishments.
supply fuel, oxygenated blood, to the ⮚ More associated with performance.
muscles and the ability of the ⮚ People who possess them find it
muscles to utilize fuel to allow easy to achieve in minor skills, such
sustained exercise. as those required in sports.
(walking, jogging, running, cycling,
swimming, aerobics, rowing, stair PERFORMANCE-RELATED FITNESS
climbing, hiking, cross country skiing COMPONENTS
and many types of dancing are 1) Agility
“pure” aerobic activities. Sports such The ability to change body positions
as soccer, basketball, squash and quickly and keep the body under
tennis may also improve your control when moving.
cardiovascular fitness.) (Lateral Plyometric Jumps, Lateral
2) Body Composition plyometric jumps, Forward Running,
The relative percentage of muscle, High-Knee Drills, Lateral Running,
fat and other tissues of which the Side-to-Side Drills, Dot Drills, Jump
body is composed. (BMI) Box Drills, L Drills, Plyometric Agility
3) Flexibility Drill, Shuttle Runs)
The ability to use joints fully through 2) Balance
a wide range of motion. The ability to keep the body in a
(Stretching, Yoga, tai chi, pilates) steady position while standing and
4) Muscular Strength moving
 (Single leg lift, Single leg side lift, ⮚ Overload. Refers to the amount of
Leg lift with dumbbells, Balance on a exercise that is needed to improve
stability ball, Balance walk) fitness level.
3) Coordination ⮚ Progression. The need to gradually
The ability to use the senses with increase overload to achieve optimal
the body parts to perform motor task benefits.
smoothly and accurately. ⮚ Specificity. A need for a specific type of
(Ball or Balloon Toss, Jump Rope, exercise to improve each fitness
Balance Exercises, Target component for a specific body part.
Exercises, Juggling and Dribbling)
⮚ Reversibility. Indicates that disuse or
4) Power
inactivity results to loss of benefits
The ability to combine strength with
achieved as a result of overload.
speed while moving. The ability to
transfer energy into force at a fast
HEART RATE AND EXERCISE
rate.
a) Heart Rate (HR)
(Add balance exercises, Leg Press,
The number of times the heart
Medicine Ball Squat Throws, Squat
beats in one (1) minute
Jump, Barbell Curl)
b) Resting Heart Rate (RHR)
5) Speed
Rate at which the heart beats
The ability to move all or part of the
when a person is at complete
body quickly. The ability to perform a
rest
movement in a short period of time.
c) Heart Rate (HR)
(Power Clean or Clean Pull, Squat,
The heart rate during exercise.
Deadlift, Sled Push/Sprint, Rear
d) Maximum Heart Rate (MHR)
Foot Elevated Split Squat, Single-
Maximum number of beats the
Leg Romanian Deadlift, Broad
heart can beat in one (1) minute.
Jump, Single-Leg Hurdle Jumps)
e) Heart Rate Reserve (HRR)
6) Reaction Time
The range between resting and
The ability to move quickly once a
maximum heart rate
signal to start moving is received.
f) Target Heart Rate (THR)
The time elapsed between
The heart rate needed to gain a
stimulation and the beginning of the
training benefit.
reaction to the stimulation.
(drop and catch, ball tossing)

FITNESS PRINCIPLES
(FITT PRINCIPLES)
F – FREQUENCY: How often?
I – INTENSITY: How hard?
T – TIME/DURATION: How long?
KARVONEN METHOD:
T – TYPE: What type of exercise or activity?
• The most popular and simplest way to
determine the THR - Target Heart Rate
FITNESS PRINCIPLES
• Formula:
220 – age = MHR
 MHR –PHP= HRR 1) WARM-UP AND COOL DOWN
(HRR x Training Intensity (Zone A proper warm-up is essential in any
percentage) + RHR = THR training routine. Not only does it help
➢ For example, figuring Zone 3 prepare the body for all the stressors
for a 7 year old with resting associated with training, but it also
heart rate (RHR) of 90 bpm helps prevent injury. Muscles that
would look like this: are warmed up help improve the
➢ 220 – 7 = 213 bpm MHR effectiveness of your training
➢ 213MHR – 90PHP = 123 bpm session.
HRR 2) DRINK ENOUGH WATER
➢ (123 bpm HRR x 70%) + 90 Keeping hydrated ensures that you keep
RHR = 176 bpm THR your body temperature stable. It also
➢ (123 bpm HRR x 80%) + 90 reduces the onset of cramps and keep's
RHR = 188 bpm THR the body's cooling system running
adequately. Replacing lost fluids is
PHYSICAL FITNESS TEST
important, as it helps keep your
• The physical fitness test is a set of electrolyte balance in check. Research
measures designed to determine suggests that drinking enough water
one’s level of physical fitness. helps fight pregnancy fatigue and also
• There are one thousand and one helps aid circulation, which in turn
tests used worldwide but the choice prevents swollen feet.
of tests considered time efficiency in 3) KEGEL EXERCISES
the administration, availability of These exercises will make giving birth
equipment, simplicity of the easier and also ensure a speedier
procedures, and practicality of the recovery afterwards. If you undergo a C-
tests. section, having a strong core will be
very beneficial in helping you return to
PHYSICAL FITNESS TEST GOALS normal pre-pregnancy activities. Doing a
pregnancy-based Pilates class a few
⮚ To determine the level of fitness.
times per week is great
⮚ To identify strengths and areas for 4) BREATH CORRECTLY
development or improvement. Breathing correctly during muscle
contraction is necessary to prevent your
⮚ To identify bases for physical blood pressure from escalating. It also
activities. helps reduce dizziness and muscular
cramping, due to lack of oxygen. You
⮚ To gather and analyze data for should exhale on the hardest part of the
norms and standards setting. exercise. So, if you are lifting weights,
⮚ To motivate and guide students in exhale as you lift the weight and inhale
choosing sports activities they would when dropping the weight.
like to participate in. 5) ADJUST EXPECTATIONS
Your personal health or safety is your
MODULE 2 main priority. Expect slower gains than
normal. As your body's condition is
DO’S and DON’TS in EXERCISES
being altered, your training expectations
(Beginners and or Pregnant)
should change. Always check with your
EXERCISE DO’S
 doctor/coach/teacher if the exercise you Stop exercising if you're in pain, feel
are doing is suitable. dizzy or are short of breath.
EXERCISE DON’TS
DO’S and DON’TS
1) Don't exercise in hot, humid in EXERCISES
condition EXERCISE DO’S
Your body temperature should never 1) Start slowly and progress gradually
get too high. Exercise dramatically with any new program.
increases body temperature. It is 2) Make sure you warm up properly
important that you don't do outdoor before every workout.
training between 11am and 3pm. Try 3) Static stretch all major muscle group
do walks in the mornings or before any fast, full range of
evenings. Otherwise, try to do all movement exercises.
your training in a temperature- 4) Protect your spine and lower back;
controlled environment. Remember balance is important.
to keep training sessions to a 5) Do a balance of extension and
maximum of 45 minutes at a time - flexion exercises for spinal mobility.
to prevent injury and to keep body 6) Exercise regularly 3-5 x a week, for
temperature at safe levels. a minimum of 20 minutes each time;
2) No jerky movements – for pregnant no more than 2 days in between
For pregnant women, their joints are sessions.
less stable and their ligaments become 7) Drink water regularly especially
more flexible. This could lead to during strenuous exercise to prevent
problems when doing exercises. dehydration
Jerking movements are dangerous, not 8) Include a cool-down and stretch
only because you open yourself up to period after a vigorous exercise.
injury but they also place the amniotic 9) Include cardiovascular, muscle
sac under unnecessary pressure. toning, flexibility and spinal mobility
Make sure that movements are slow work in your program.
and controlled. 10) Wear good quality exercise shoes.
3) No heavy weights 11) Eat a low-fat, high complex
You should not work out with heavy carbohydrate diet.
weights when advised (light weights 12) Vary your activities to beat boredom.
are fine). Focus on core strength and
EXERCISE DON’TS
toning exercises. Lifting weights that
are too heavy will make you more 1) Don’t stretch your muscle beyond
prone to injury and place you and your the point of pleasant comfort.
unborn baby at unnecessary risk. Your 2) Don’t hold your breath during
blood pressure could also escalate. physical activity.
Other exercises to avoid are contact 3) Don’t exercise vigorously in very
sports, mountain biking, kick boxing, humid or very hot climatic condition.
Zumba and horse riding. 4) Don’t hyperventilate during exercise
4) Don't exercise to exhaustion or at rest.
Training to full exhaustion is not a 5) Don’t work through pain.
good idea. You will place your body 6) Don’t exercise through illness or
under unnecessary strain and your injury.
body will take a lot longer to recover.
 7) Don’t stand still immediately after a individual matter, but one must find
vigorous physical activity. the time best suited to own needs.
8) Don’t exercise on hard concrete
EXERCISE DON’TS
surfaces.
9) Don’t exercise in crowded or poorly 1) Do not overtax oneself in the early
ventilated rooms. stage of the conditioning program. If
10) Don’t perform any dangerous the fitness program is to accomplish
exercises. the desired goals, it must be a long-
11) Never exercise through fatigue. term project.
12) Don’t sacrifice quality for quantity 2) If the fitness program includes other
activities such as tennis, golf or
DO’S and DON’TS swimming, do not disregard the daily
in FITNESS PROGRAM exercises.
EXERCISE DO’S POINTS TO PONDER
1) Calisthenics exercises can readily fit ● The human body is a moving
with a daily schedule since it machine. It needs to be mobilized to
requires no partner, opponents or gain its maximum potential, hence,
equipment doing the regular exercises, aside
2) Begin the conditioning program with from household chores and doing
a group of carefully selected them in graduation, pushes the
exercises made with the scores human body to be more adaptable to
level, as the bases of these changes – both in physical, mental,
exercises emotional and even social changes.
3) Gradually and progressively work to
improve the fitness level ● Just remember to do the exercises
4) Regular recommended workout time properly to prevent unnecessary
devoted to calisthenics is from at injury or pains. At the same time,
least 15 to 30 minutes for at least 3 x doing the appropriate exercises do a
a week. lot more to the optimum
5) Select balance exercises, that is, development of the body.
exercises which affect all of the DYNAMIC STRETCHING
various parts of the body.
6) Start slowly during the initial phase • Dynamic stretches are active
of the fitness program. (Stop at the movements where joints and muscles
first sign of distress). Progress go through a full range of motion. They
slowly. (Do not take a chance of can be used to help warm up your body
over straining the heart). before exercising.
7) One of the best time to complete the • Dynamic stretches can be functional
fitness program is in the morning, and mimic the movement of the activity
after rising, and before the morning or sport you’re about to perform. For
shower and breakfast. example, a swimmer may circle one’s
8) Recommended exercise during the arms before getting into the water.
day are from 11AM to 4:30PM after • Dynamic stretches can also be a series
working day or in the evening. of movements to get the body moving
Everyone’s schedule is strictly an before any type of exercise. Some
 examples include trunk twists, walking
lunges, or leg swings against a wall.
Points to Ponder?

• Dynamic stretching/ exercises will be

used as your warm-up before a
training or 2) High Knees
work-out
• 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.
• A warmup generally consists of a
gradual increase in intensity in
physical activity (a "pulse raiser"),
joint mobility exercise, and
stretching, followed by the activity.
1) Jog in Place

3) Lateral Shuffles
 5) Body Weight Squats

4) Butt Kicks
6) Lateral Lunges

8) Glute Bridge

7) Alternating Forward Lunge

STATIC STRETCHING
• A stretch is held in a challenging but 3. Hold each stretch for 10-30 seconds.
comfortable position for a period of Initial tightness should gradually
time, usually somewhere between diminish as you hold the stretch.
10 to 30 seconds. Static stretching is
4. Repeat each of the stretching
the most common form of stretching
exercises 2-3 times in succession.
found in general fitness and is
considered safe and effective for 5. Perform stretching exercises at least
improving overall flexibility. 3 times a week and ideally 5 times per
• Stretching is a very important factor week.
in the procedure of cooling down.
Stretching allows the body’s muscles 6. Ease slowly in and out of the stretch.
to repair and build elasticity from Do not bounce! Breathe out as you
aerobic and anaerobic exercise. stretch and continue to breathe as you
hold it.
• Static stretching/exercises will be
used as your cool down after a 7. If you feel any pain, release the
training or work-out stretch immediately.
• Cooling down (also known as
limbering down or warming down) is Upper Body Stretches
an easy exercise, done after a more 1) Shoulder Stretch
intense activity, to allow the body to Interlock your fingers and reach
gradually transition to a resting or above your head. Your lower back
near-resting state. should be flat or slightly arched
inwards. You can perform this
Benefits exercise in sitting or standing
position
✔ Greater flexibility and range of
motion 2) Triceps Stretch
Place your left hand behind your
✔ Less pain and stiffness head and reach as far down your
✔ Decrease stress back as possible. With your right
hand grasp your left elbow and
✔ Increase blood flow gently pull it behind the back of your
head. You can perform this exercise
✔ Improved performance sitting or standing. Repeat for the
Key Points For Effective Stretching other arm

1. To increase flexibility and range of 3) Chest Stretch

motion, perform stretching exercises Clasp your hands behind your back.
when the body is warm. This can be at Gently straighten your elbows and
the end of a training session or following raise your arms as high as
10 minutes of light aerobic exercise. comfortably possible. You can
perform this exercise sitting or
2. Complete a range of stretching
standing.
exercises for different muscle groups.
Pay particular attention to the muscle Lower Back Stretches
groups that are involved most in your
sport. 1) Lower Back Stretch
 Lying flat on your back place the starting distance between your
sole of your right foot on your left feet for a greater stretch.
thigh. Grasp your right knee with
your left hand and gently roll it to the 3) Standing Calf Stretch
left. Try to get your knee as close to Stand arms length away from a
the floor as possible without your wall and with feet shoulder width
right shoulder leaving the floor. apart. Place your right foot about
2 feet in front of your left.
2) Hamstring Stretch Keeping both heels flat on the
Sitting down, stretch your legs out in ground lean towards the wall by
front of you while keeping your back bending your right knee. Your
flat and upright. Bend your left leg left leg should stay straight.
keeping your left foot flat on the
floor. Slowly reach forward and try to 4) Achilles Stretch
touch your right toe with both hands. This is exactly the same
Bend from your waist keeping your procedure as above except as
lower back flat and your head up. you lean towards the wall let
Repeat for the other leg. both knees bend. Rather than
leaning forward you should feel
3) Seated Butterfly Stretch like you are lowering yourself
Sit down and place the soles of your straight down. Remember to
feet together. Clasp your ankles with keep both heels flat on the floor.
your hands so that your elbows rest Repeat for the other leg.
on your knees. Gently push your
knees down with your elbows until MODULE 3
your feel the stretch. HEALTH-RELATED FITNESS
COMPONENT
1. CARDIOVASCULAR FITNESS
Aerobic activities develop
1) Quadriceps Stretch cardiorespiratory endurance and
Standing upright hold onto a burn calories to aid in achieving a
support with one hand (i.e. a healthy body composition.
chair) for balance. With your
other hand clasp your ankle and Benefits
pull your heel into your butt. ● Strengthened heart and lungs
Repeat for the other leg. ● Reduced risks of diseases like
diabetes, heart disease, stroke
2) Groin Stretch ● Increases your endurance so
Stand with your feet about 2 that you can work longer
meters apart, toes pointing without fatigue
forward. Gradually shift all your ● Helps control your weight
weight to your right leg by ● Increases self-confidence and
bending your right knee. Your self-image
left leg stays straight. Place both ● More energy for leisure-type
your hands on your hips for activities
support. You can increase the 2. MUSCULAR STRENGTH AND
ENDURANCE
a) Prisoner’s Squat

c) Forward- Backward Lunges

b) Wide to Narrow Push Up

d) Tip toe Sumo Squat

f) Cross Body Plank

e) Superman Plank
 3. Upon signal and timer starts, run
to each spot and touch it with one
hand. North spot first.
4. Return to the center point and
touch it.
5. Run to the next spot (east) and
return to the center.
6. Run to the west spot and return to
the center.
7. Run to the south spot and return
to the center to complete the task.
8. Continue the routine for 30
seconds.
9. Do this exercise for 3 repetitions
b) DOT DRILL
Instructions:

✔ Begin with knees slightly bent Move

feet as fast as possible while
keeping proper technique Learn
slowly, then speed up

✔ Start with Left foot in 1, Right foot in

2 Both feet.

✔ Jump to dot to 3 with both feet then

to dots 4 and 5 with Left foot on 4
and right on 5.
PERFORMANCE-RELATED ✔ Spin or make a half turn then
FITNESS COMPONENTS continue with the routine.
AGILITY
c)HEXAGON AGILITY DRILL
Instructions:
✔ Create an hexagon measuring 24
inches per side (120 degrees per
angle) on the floor and use
stopwatch to set your time.
a) Run: North-East-West-South ✔ Starts with both feet together in the
middle of the hexagon facing the
Instructions:
front line. On the command 'go', they
1. From a center point, mark 4 spots jump ahead across the line, then
(north-east-west-south) 5 meters back over the same line into the
away. middle of the hexagon.
2. Stand in the center. ✔ Then, continuing to face forward with
feet together, jump over the next
side and back into the hexagon.
 Continue this pattern for 30 seconds
with 3 repetitions.
✔ Record in your journal your remarks
for this exercise.
Power Exercises

MODULE 4
EXERCISE PROGRAM
1. Aerobic Exercise
a) Russian Twist • Aerobic exercise is any type of
cardiovascular conditioning. It can
include activities like brisk walking,
swimming, running, or cycling. You
probably know it as “cardio.” By
definition, aerobic exercise means
“with oxygen.” Your breathing and
heart rate will increase
during aerobic activities.
• In other words, when you engage
yourself in Aerobic Exercises you
have to move and use or test
cardiovascular endurance a lot.
• Doing the different exercises in
Aerobics need a lot of oxygen to take
and condition your heart muscles to
be able to do the task. If one has a
very poor cardiovascular endurance it
could lead into poor performance on
Aerobic Exercises.
Benefits Aerobic Exercise
b) Walking Lunges with weights
● Improves cardiovascular
conditioning.
● Decreases risk of heart disease.
● Lowers blood pressure.
● Increases HDL or "good"
cholesterol.
● Helps to better control blood sugar.
 ● Assists in weight management cardiovascular workout in one,
and/or weight loss. Weight loss, Toning, fun while
achieving the goal, Increased
● Improves lung function.
balance and coordination.
● Decreases resting heart rate.

2. TAE BO EXERCISE
Types of Punches
• Tae Bo is a workout for the body,
mind and spirit. It is a a) Jab (known as the beginners
combination of martial arts, punch
dance, aerobics, boxing and b) Hook
several muscle-conditioning c) Uppercut
movements. A seven-time World d) Elbow Punch
Martial Arts Champion, Billy
Blanks, developed Tae Bo about Basic Kicks
27 years ago. a) Front Kicks
T – Totally commit yourself to whatever b) Side Kicks

you do 3. Hip-Hop Abs With Core Exercises

A – Awareness of your body and self. • This workout targets the abs
E – Excellence, the truest goal in while the cardio aspect of the
everything you do. workout helps burn calories to
prompt weight loss overall. This
B – Body as a force for total change.
O – Obedience of your desire for workout can help you lose
weight, especially when dietary
accomplishment. changes are made in conjunction
with starting the Hip Hop Abs
• In addition, Tae Bo is still an program. This exercise program
exercise that is aerobics by also gives an individual to use
nature but movements and its hip-hop music as their medium
focus is on hands and legs. of interest to motivate them in
• Therefore, when an individual engaging into different exercises.
engages him/herself in Tae Bo • On the other context, Hip-hop
he/she gains the following: abs with core exercises is an
Greater self-confidence, Overall exercise program that is mainly
improvement in fitness, Strength, developed to accommodate
Muscle conditioning and a interest of an individual.
• Through times, different exercise
programs are developed to
simply boost interest and to have
fun while doing the exercise.
• One can simply engage in
exercise but if he/she is not
satisfied and interested then
definitely it defeats the purpose
and might lead to failure. So it is
better to design or modify a
program best suits to individual’s
interest, need and purpose.

Basics:
a) The Pump
b) The Wings
c) The Party Pump
d) The Cross Crunch
e) Flabiques A and B
f) Roll-in Extreme