VOLANTE - PT - PE 3Q

TRANING Exclusive Information from JOSE VOLANTE EXERCISE PROGRAM For staying fit while in a Pandemic SAN BEDA UNIVERSITY - MANILA PHYSICAL EDUCATION

A badminton-like game was known in ancient Greece and Egypt - a game called battledore and shuttlecock - in which two players hit a feathered shuttlecock back and forth with tiny rackets. The origins of the game of badminton date back at least 2,000 years to the game of battledore and shuttlecock played in ancient Greece, China, and India. BASIC RULES & SCORING SYSTEM REGULATIONS A match consists of the best SINGLES of 3 games of 21 points. Every time there is a serve – At the beginning of the game (0-0) there is a point scored. and when the server’s score is even, The side winning a rally adds the server serves from the right a point to its score. service court. When the server’s score At 20 all, the side which gains is odd, the server serves from the left a 2 point lead first, wins that service court. game. If the server wins a rally, the server At 29 all, the side scoring the scores a point and then serves again 30th point, wins that game. from the alternate service court. The side winning a game If the receiver wins a rally, the serves first in the next game. receiver scores a point and becomes the new server. They serve from the appropriate service court – left if their score is odd, and right if it is even. INTERVAL AND CHANGE OF ENDS When the leading score reaches 11 points, players have a 60 second interval. A 2 minute interval between each game is allowed. In the third game, players change ends when the leading score reaches 11 points.

GRIPS SKILLS FOREHAND GRIP Your racket face should be perpendicular to the floor. Place your playing hand on the handle as if you are shaking hands with it. There should be a V-shape in between your thumb and your index finger. The racket handle should rest loosely in your fingers for greater flexibility. BACK HAND GRIP It is similar to the forehand grip except the complete bottom of the thumb is in contact with the 3rd bevel and the index finger is lowered down to a position below the thumb. STANCE SKILLS ATTACKING STANCE Attacking stance is mainly used while making smash, the player should be shifting his body weight to the dominant leg. Next step would be pushing whole body by generating power from ground and then hitting smash. DEFENSIVE STANCE For defensive stance in badminton you have to have your legs slightly apart, knees slightly bent to lower your center of gravity , NET STANCE To get into the net stance, Place your racket foot forward; non-racket foot at the back. Place your racket in front of your body, slightly above waist height. Raise your non-racket arm for body balance.

SERVING SKILLS LOW SERVE The low serve is used when you want the shuttlecock to land in front of the court. HIGH SERVE The high serve sends the shuttle very high, so that it falls almost straight down and lands at the back of the service court. The purpose of this serve is to limit your opponent's ability to play an attacking shot. SMASH SKILLS FOREHAND SMASH The forehand smash is a fast, hard and powerful stroke that aims to force the opponent away from the table or to win a point outright. However, the shot is not always about force and requires the player to use good timing, technique and precision simultaneously. BACK HAND SMASH When you're about to make contact with the shuttle, perform a powerful flick with your wrist. Hit the shuttle with a quick “snapping” motion with the flick of your wrist. Your wrist action along with your backhand swinging motion is the source of power for the badminton backhand. JUMPING SMASH A jump smash is basically taking a jump before hitting the shuttle to give it a steeper angle and making it very hard for the opponent to return.

STRESS RELIEVER This sport helps release stress because this type of activity requires focus and once you are focused on something, you tend to forget about what you are stressed about. This sport also pursues strength and power, which means we can release all of the pressure that we have within our body to this sport so that we can let go of the stress inside. ACCESSIBLE Badminton is very accessible because all you need is a badminton racket and a shuttlecock, you don't need a big space for practicing the basic skills. Although, if you'd want to practice on-field, you can just practice on the road in front of your house, or in your garden. Many beginners also don't need a big space because the most basic exercise for badminton is just consistently vertically bouncing off the shuttlecock on top of your badminton racket.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E This program will be beneficial for the sport because it focuses on the player’s agility and in enhancing their capabilities of running around the field while also serving or receiving shots. Exercise Station Exercise Reps/Time/Set Type of Exercise 1 Cardiovascular 2 Jumping Jacks 20reps/1set Flexibility 3 Agility 4 Cossack Squats 15 reps/1set Cardiovascular 5 Run in place 1 minute Agility 6 Hexagon Footwork 1 minute Flexibility Forward- 1 minute Backward Running Lunges 1 minute Food for Breakfast: 1 egg/ 1 serving of fried rice/ 1 serving of Total Calories: pork tocino Health Benefits 155 cal. + 163 cal. + 110 cal. = 428 calories A heavy breakfast is beneficial for a long day of training that will often result in exhaustion and fatigue. Eggs will help keep your muscles strong, rice will give you energy and pork tocino will help fill up your tummy so that you won’t get exhausted as soon as expected.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E Food for Lunch: 1 serving of Longganisa/ 1 serving of Total Calories: white rice Health Benefits 260 cal. + 130 cal. = 390 calories I also benefit from this meal as longganisa helps our body with thiamine. Thiamine helps our nervous system, and the nervous system is a critical factor to the growth of a badminton player since in badminton, people need coordination and that is exactly what quality nervous systems bring. White rice helps you with satiety. Food for Snacks 1 Pack of Oreos Total Calories: 138 calories Health Benefits Oreos is a good source of sugar, and this is beneficial for a badminton player or any athlete for that matter because when we play, we exhaust energy, therefore, we need to replenish those missing energy with sugar. Food for Dinner: 1 serving of tilapia fish/ 1 serving of white rice Total Calories: 129 cal. + 130 cal. = 259 calories Health Benefits Tilapia is a good source of Vitamin B12 which also helps your nervous system just like the aforementioned meals. White rice just helps us out with satiety. THE TOTAL CALORIES THAT I CAN GET FROM THIS DAY IS 1195 CALORIES.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E Food for Breakfast: 1 cup of Birch Tree Choco Drink (no Total Calories: sugar) / 4 buns of Pandesal Health Benefits 118 calories + 113 calories (4) = 570 calories Food for Lunch: Total Calories: Birch Tree fortified is high in zinc, Health Benefits vitamin C, and calcium. They also advertise their product as helping regulate the immune system of a person once it is paired with a proper diet and a healthy lifestyle. Pandesal is a very easy-to-serve and easy-to-eat breakfast as it is accessible in every bakery in the Philippines, and it is served in insignificant amounts. With this, it also contains iron, which is necessary for developing hemoglobin, for carrying oxygen in the blood. 1 serving of Sinigang/ 1 serving of white rice 222 cal. + 130 cal. = 352 calories Sinigang helps keep your body up and running as it contains tons of vitamin C and a lot of protein and fiber as well. This helps a lot of athletes as their body needs fiber and protein to keep up with their training. White rice helps with satiety and it also brings carbohydates to your body.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E Food for Snacks: 1 Pack of Oreos Total Calories: 138 calories Health Benefits Oreos is a good source of sugar, and this is beneficial for a badminton player or any athlete for that matter because when we play, we exhaust energy, therefore, we need to replenish those missing energy with sugar. Food for Dinner: 2 pieces of fried chicken / 1 serving of white rice Total Calories: 246 (2) cal. + 130 cal. = 622 calories Health Benefits Fried chicken is good for people who are training because it provides protein which helps rebuild the bodies torn up muscles. White rice helps with satiety and brings carbohydrates to the body as well. THE TOTAL CALORIES THAT I CAN GET WITHIN THIS DAY IS 1682 CALORIES.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E This program will be beneficial for the sport because it pushes the athlete to strengthen their thighs, shoulders and back which will be really exhausted when put in a field of badminton gaming. Exercise Station Exercise Reps/Time/Set Type of Exercise 1 Jumping Jacks 20reps/1set Cardiovascular 2 Cossack Squats 15reps/1set Flexibility 3 Wall Pushups 20reps/1set Strengthening Mountain 4 Climbers 1 minute Strengthening Triceps Dips 5 Lunges 10 reps/1set Strengthening 6 1 minute Flexibility Food for Breakfast: 1 serving of egg / 1 serving of corned Total Calories: beef / 1 serving of fried rice Health Benefits 125 cal. + 130 cal. + 120 cal. = 375 calories This will be greatly beneficial for the athlete as it is a heavy meal that will be needed later one the athlete has started practicing. Egg will serve as a source of protein and corned beef will serve as a source of Protein, vitamin B12, and Iron. Furthermore, fried rice will help with satiety and will serve as a source of carbohydrates.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E Food for Lunch: 1 serving of Longganisa/ 1 serving of Total Calories: white rice Health Benefits 260 cal. + 130 cal. = 390 calories I also benefit from this meal as longganisa helps our body with thiamine. Thiamine helps our nervous system, and the nervous system is a critical factor to the growth of a badminton player since in badminton, people need coordination and that is exactly what quality nervous systems bring. White rice helps you with satiety. Food for Snacks: 1 Pack of Oreos Total Calories: 138 calories Health Benefits Oreos is a good source of sugar, and this is beneficial for a badminton player or any athlete for that matter because when we play, we exhaust energy, therefore, we need to replenish those missing energy with sugar. Food for Dinner: 1 serving of adobo / 1 serving of white rice Total Calories: 345 cal. + 130 cal. = 575 calories Health Benefits Adobo is beneficial for an athlete to restore the carbs and fats that have been exhausted within the past week. Rice helps with satiety and serves as a source of carbs. THE TOTAL CALORIES THAT I COULD GET FROM THIS DAY IS 1478 CALORIES.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E Food for Breakfast: 1 cup of Birch Tree Choco Drink (no Total Calories: sugar) / 4 buns of Pandesal Health Benefits 118 calories + 113 calories (4) = 570 Food for Lunch: Birch Tree fortified is high in zinc, Total Calories: vitamin C, and calcium. They also Health Benefits advertise their product as helping regulate the immune system of a person once it is paired with a proper diet and a healthy lifestyle. Pandesal is a very easy-to-serve and easy-to-eat breakfast as it is accessible in every bakery in the Philippines, and it is served in insignificant amounts. With this, it also contains iron, which is necessary for developing hemoglobin, for carrying oxygen in the blood. 1 serving of nuggets / 1 serving of white rice 296 cal. + 130 cal. = 426 calories Chicken nuggets are not so beneficial for an athlete, but it still comes with health benefits such as being an antidepressant and being a cholesterol reductor. White rice helps with satiety, and it makes sure that you still have energy even after a workout.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E Food for Snacks: 1 Pack of Oreos Total Calories: 138 calories Health Benefits Oreos is a good source of sugar, and this is beneficial for a badminton player or any athlete for that matter because when we play, we exhaust energy, therefore, we need to replenish those missing energy with sugar. Food for Dinner: 1 serving of Bicol express / 1 serving of Total Calories: White Rice Health Benefits 308 cal. + 130 cal. = 438 calories Bicol express is high in protein and protein is needed to rebuild the shredded muscles of athletes. White rice helps with satiety and brings carbs to the body. THE TOTAL CALORIES ACCUMULATED WITHIN THIS DAY IS 1572 CALORIES.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E This program will be beneficial for the sport because it enhances the core and balance of the athlete which is very used when it comes to playing badminton since they have to balance their body and keep their poise while at the field to perform well. Exercise Station Exercise Reps/Time/Set Type of Exercise 1 Cardiovascular 2 Jumping Jacks 20 reps / 1 set Flexibility 3 Strengthening 4 Cossack Squats 15 reps / 1 set Strengthening 5 Strengthening 6 Scissors 1 minute Flexibility Reverse crunches 1 minute Planking 1 minute Lunges 1 minute Food for Breakfast: 1 egg/ 1 serving of fried rice/ 1 serving of Total Calories: pork tocino Health Benefits 155 cal. + 163 cal. + 110 cal. = 428 calories A heavy breakfast is beneficial for a long day of training that will often result in exhaustion and fatigue. Eggs will help keep your muscles strong, rice will give you energy and pork tocino will help fill up your tummy so that you won’t get exhausted as soon as expected.

CIRCUIT TRAINING PROGRAM & DIET PLAN M A DE BY: VOLAN T E Food for Dinner: 1 serving of Bicol express / 1 serving of Total Calories: White Rice Health Benefits 308 cal. + 130 cal. = 438 calories Bicol express is high in protein and protein is needed to rebuild the shredded muscles of athletes. White rice helps with satiety and brings carbs to the body. Food for Snacks: 1 Pack of Oreos Total Calories: 138 calories Health Benefits Oreos is a good source of sugar, and this is beneficial for a badminton player or any athlete for that matter because when we play, we exhaust energy, therefore, we need to replenish those missing energy with sugar. Food for Dinner: 1 serving of bulalo / 1 serving of white rice Total Calories: 307 cal. + 130 cal. = 437 calories Health Benefits Bulalo is rich in fiber, antioxidants, protein, and carbs. All these nutrients are needed by an athlete because these help with muscle regeneration, circulatory and digestive system, and many more. White rice serves as another source of carbs, and it also helps with satiety. FOR THIS DAY, THE TOTAL CALORIES ACCUMULATED IS 1441 CALORIES.

DIFFERENT WARM-UP/STRETCHING EXERCISE INTENSITY TIME TYPE STANCES M A DE BY: Jog in Place Moderate 30 seconds Cardiovascular VOLAN T E High Knees Moderate 30 seconds Cardiovascular ATTACKING STANCE Wide Arms Low 20 seconds Flexibility Stretch Attacking stance is mainly used while making smash, the MAIN WORKOUT | CIRCUIT TRAINING player should be shifting his body weight to the dominant EXERCISE INTENSITY TIME TYPE leg. Next step would be pushing whole body by Jumping Jacks High 30 seconds Cardiovascular generating power from ground and then hitting smash. Frog Jumps High 30 seconds Strengthening Hexagon Moderate 1 minute Cardiovascular Footwork DEFENSIVE STANCE Forward- Moderate 1 minute Cardiovascular For defensive stance in Backward Run badminton you have to have your legs slightly apart, knees Single Leg Low 30 seconds Strengthening slightly bent to lower your Deadlift center of gravity One-Legged Moderate 30 seconds Strengthening Squat NET STANCE COOLDOWN To get into the net stance, EXERCISE INTENSITY TIME TYPE Place your racket foot forward; non-racket foot at the back. One-Legged Low 30 seconds Flexibility Place your racket in front of Balance your body, slightly above waist height. Raise your non-racket Lunges Low 30 seconds Flexibility arm for body balance. Squats Low 30 seconds Strengthening This exercise program can help badminton players be flexible in the field while performing different types of stances. This also allows athletes to not be easily drained when running around a big court. You may see in the list of types that there are a lot of cardiovascular exercises; this is because in badminton, you need to run around often as you also make sure that your brain, legs, and hands are in coordination, and that’s very breath-taking. The stances also need to be practiced in order to play a lot more like a professional. Furthermore, most of these exercises deal with the strengthening of the legs because the three stances in badminton require balance which can be acquired through the strengthening of the legs and the core.

DIFFERENT WARM-UP/STRETCHING EXERCISE INTENSITY TIME TYPE GRIPS M A DE BY: Forearm V OLAN Stretches T Low 20 seconds Flexibility E FOREHAND GRIP Wrist Stretch Low 10 seconds Flexibility 30 seconds Your racket face should be Jog in Place Moderate Cardiovascular perpendicular to the floor. Place your playing hand on the MAIN WORKOUT | CIRCUIT TRAINING handle as if you are shaking hands with it. There should be EXERCISE INTENSITY TIME TYPE a V-shape in between your thumb and your index finger. Jumping Jacks High 30 seconds Cardiovascular The racket handle should rest loosely in your fingers for Arm Chops Low 1 minute Strengthening greater flexibility. Weights Moderate 30 seconds Strengthening Lateral Raise Arm Scissors Low 1 minute Strengthening BACK HAND GRIP Seated High 30 seconds Strengthening Push-ups It is similar to the forehand grip except the complete Weights Moderate 30 seconds Strengthening bottom of the thumb is in Reverse Fly contact with the 3rd bevel and the index finger is lowered COOLDOWN down to a position below the thumb. EXERCISE INTENSITY TIME TYPE A good grip on badminton rackets Elbow Clicks Low 30 seconds Strengthening can reduce injuries, increase the range of shots and produce more Shoulder Low 30 seconds Flexibility efficient hits. Stretches Neck Low 30 seconds Flexibility Stretches The said exercises above will be able to help an athlete achieve arm strength, arm endurance, and arm flexibility which are crucial when playing badminton. In fact, arm exercises are so crucial that these do not only develop our ability to perform the skill indicated above but it also helps us perform different skills such as serves, and smashes as these two involve the frequent use of arms as well. You may see that there aren’t a lot of cardiovascular exercises in this program, this is because cardiovascular proficiency isn’t that necessary in arm capability enhancement. Though, to compensate for the lack of cardiovascular exercise, we shall focus on strengthening exercises.

DIFFERENT SERVES & SMASHES LOW SERVE FOREHAND SMASH The low serve is used when you The forehand smash is a fast, hard want the shuttlecock to land in and powerful stroke that aims to front of the court force the opponent away from the table or to win a point outright. HIGH SERVE However, the shot is not always about force and requires the The high serve sends the shuttle player to use good timing, very high, so that it falls almost technique and precision straight down and lands at the simultaneously. back of the service court. The purpose of this serve is to limit BACK HAND SMASH your opponent's ability to play an attacking shot When you're about to make contact with the shuttle, perform a JUMPING SMASH powerful flick with your wrist. Hit the shuttle with a quick “snapping” A jump smash is basically taking a motion with the flick of your wrist. jump before hitting the shuttle to Your wrist action along with your give it a steeper angle and making backhand swinging motion is the it very hard for the opponent to source of power for the badminton return. backhand. A D E BY: N T E V OLA M This exercise program has fair amounts of different exercises for strengthening, flexibility, and cardiovascular because when we perform serves and smashes in the court, we use cardiovascular skills to run around and get to the shuttlecock that we are expected to serve or smash. Then we also use our strength to maximize the potential reach of that shuttlecock since the length of the area that the shuttlecock travels depends on the power that we give to a specific serve or smash.

DIFFERENT SERVES & SMASHES WARM-UP/STRETCHING EXERCISE INTENSITY TIME TYPE Jog in Place Cardiovascular Moderate 30 seconds High Knees Moderate 30 seconds Cardiovascular Wide Arms Stretch Low 20 seconds Flexibility MAIN WORKOUT | CIRCUIT TRAINING EXERCISE INTENSITY TIME TYPE Jumping Jacks Moderate 30 seconds Cardiovascular Forward-Backward Running Moderate 1 minute Cardiovascular Frog Jumps High 30 seconds Strengthening Squat Jumps Moderate 30 seconds Strengthening Reverse Lungs Knee-ups Moderate 30 seconds Strengthening Hexagon Footwork High 1 minute Cardiovascular COOLDOWN EXERCISE INTENSITY TIME TYPE Low 30 seconds Lunges Flexibility Shoulder Stretches Low 30 seconds Flexibility Neck Stretches Low 30 seconds Flexibility M A DE BY: VOLAN T E

PICTURES ARE ALL MOST OF THE CALORIE FROM CANVA CALCULATIONS ARE FROM USDA BACKGROUND OF THE SPORT https://www.athleticscholarships.net/history-of-badminton.htm https://www.topendsports.com/sport/badminton/history.htm https://www.badmintonbc.com/page/2888/The-Laws-of-Badminton https://www.kreedon.com/basic-badminton-skills/ https://blog.playo.co/jump-smash/ https://open.online.uga.edu/badminton/chapter/grips/ https://en.wikipedia.org/wiki/Grip_(badminton)#:~:text=The%20backhand%20grip%2C %20also%20known,a%20position%20below%20the%20thumb. https://badmintonisgreat.com/badminton-stance-every-player- know/#:~:text=Attacking%20stances,ground%20and%20then%20hitting%20smash. https://www.masterbadminton.com/badminton- stance.html#:~:text=To%20get%20into%20the%20net,racket%20arm%20for%20body% 20balance. https://badmintonisgreat.com/badminton-stance-every-player- know/#:~:text=For%20defensive%20stance%20in%20badminton,with%20the%20racket %20lower%20already. https://www.masterbadminton.com/badminton- serve.html#:~:text=The%20low%20serve%20is%20used,the%20shuttle%20down%20to %20you. https://www.badmintonbible.com/shots/serve-and-return/serve/high https://blog.decathlon.in/articles/smash-in-badminton MONDAY CIRCUIT TRAINING https://youtu.be/IVKkMA72BeA https://www.carbmanager.com/food- detail/md:22051af9afdc77c7297f6fd7446d22ae/funtastyk-young-pork-tocino https://www.carbmanager.com/food- detail/md:f1e3e36350e436717e7840fcb0616515/philippine-style-lucban-pork-jumbo- longanisa https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nervous-system https://www.heb.com/product-detail/nabisco-oreo-chocolate-sandwich-cookies- family-size-/1627553 https://www.webmd.com/diet/health-benefits-tilapia#1

TUESDAY CIRCUIT TRAINING https://www.heb.com/product-detail/nabisco-oreo-chocolate-sandwich-cookies-family-size-/1627553 https://www.fatsecret.co.za/calories-nutrition/generic/sinigang?portionid=6938626&portionamount=1.000 https://thecookingproject.org/2018/10/menu-sinigang- pork/#:~:text=This%20dish%20is%20not%20only,packed%20with%20antioxidants%20and%20anti%2D https://centurypacific.com.ph/brands/birchtreefortified/#:~:text=Birch%20Tree%20is%20a%20trusted,Birch %20Tree%20the%20smart%20choice https://healthyeating.sfgate.com/nutritional-information-pan-de-sal-1068.html WEDNESDAY CIRCUIT TRAINING https://www.puregym.com/exercises/full-body/mountain-climbers/ https://youtu.be/IVKkMA72BeA https://www.healthline.com/nutrition/is-corned-beef-healthy https://www.carbmanager.com/food-detail/md:f1e3e36350e436717e7840fcb0616515/philippine-style-lucban- pork-jumbo-longanisa https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nervous-system https://www.heb.com/product-detail/nabisco-oreo-chocolate-sandwich-cookies-family-size-/1627553 https://www.fatsecret.com/calories-nutrition/generic/chicken-adobo https://aspirefitnesswalnut.com/is-chicken-adobo-healthy-3-tips-for-weight- loss#:~:text=Chicken%20Adobo%20is%20a%20great,results%20and%20tremendous%20health%20benefits. THURSDAY CIRCUIT TRAINING https://centurypacific.com.ph/brands/birchtreefortified/#:~:text=Birch%20Tree%20is%20a%20trusted,Birch %20Tree%20the%20smart%20choice https://healthyeating.sfgate.com/nutritional-information-pan-de-sal-1068.html https://thetab.com/uk/2017/11/20/these-are-the-surprising-health-benefits-of-eating-chicken-nuggets- 53629#:~:text=Nuggets%20can%20help%20to%20reduce,such%20as%20cancer%20and%20Alzheimer's. https://thetab.com/uk/2017/11/20/these-are-the-surprising-health-benefits-of-eating-chicken-nuggets- 53629#:~:text=Nuggets%20can%20help%20to%20reduce,such%20as%20cancer%20and%20Alzheimer's. https://en.wikipedia.org/wiki/Bicol_Express#:~:text=The%20Bicol%20Express%20dish%20is%20also%20a%2 0rich%20source%20for,calories%20come%20from%20the%20fats. FRIDAY CIRCUIT TRAINING https://www.carbmanager.com/food-detail/md:22051af9afdc77c7297f6fd7446d22ae/funtastyk-young-pork- tocino https://en.wikipedia.org/wiki/Bicol_Express#:~:text=The%20Bicol%20Express%20dish%20is%20also%20a%20ri ch%20source%20for,calories%20come%20from%20the%20fats. https://www.heb.com/product-detail/nabisco-oreo-chocolate-sandwich-cookies-family-size-/1627553 https://news.abs-cbn.com/video/life/05/08/21/throwback-is-bulalo-healthy-for-you

TRANING Exclusive Information from JOSE VOLANTE EXERCISE PROGRAM For staying fit while in a Pandemic SAN BEDA UNIVERSITY - MANILA PHYSICAL EDUCATION