P.E Grade 9

Physical Education Learner’s Material 18 17 16 split squats 6 burpees 3 forward plankFinish 15 push up 5 14 2 steps up 12 13 chair dips 10 jumping jack 10 10 11 side planks 10 3 steps down 9 8 2 steps UP split squats 10Start 2 7 6 push up 5 forward plank 20 trunk twist 8 1 lateral trunk 3 5 jog around the area FBS Jump 8 stretch 8 4 burpee 5 188

Active RecreationHere’s how the exercises are done …1. Lateral trunk stretch –Stand with feet shoulder width, stretch both arms up with the fingers interlocking with one another. With that position, bend to the right without bending the knees for eight seconds. Do it again to the left side. Do not over stretch! Stretch on your flexibility level.2. Push up –Perform regular push up with 5 repetitions.3. Jog around - jog around the gym/area for 60 seconds. 189

Physical Education Learner’s Material 4. Burpees – Stand with your feet shoulder-width apart. Go to squat position with the hands on the floor in front of you. Kick your feet back moving in a push-up position. With that position, open your legs in a straddle position then close. Kick your feet forward back to the original position. Stand up and jump in the air. Repeat five times. 190

Active Recreation5. FBS Jump - stand with your feet shoulder width apart. Slightly bend your knees with both hands at the back of your neck. Jump forward, backward, sideward Right and left as fast as u can keeping your weight on the balls of your feet. One count for every cycle (forward, backward, sideward R and Left). Make 8 cycles.6. Trunk twist – Standing with feet open in shoulder width, raise arms side- ward at shoulder level with palms up. Gradually twist your trunk to the right for eight counts. Do it again to the left. 191