B15 Rago, John Benedict S.
12-Tesla
Week 1-2
A. Reviewing previous lesson/Presenting the new lesson
- Measuring my physical fitness
Do I want to break the barriers?
Never say no, I will break them by..
1. Changing my lifestyle 2. Accepting my flaws 3. Having self-
and that I need to discipline
change
What are the physical fitness tests that I must do?
Cardiovascular Muscular Muscular Flexibility Reaction Vertical
Endurance Endurance Strength Time Jump
B. Establishing a purpose of the lesson
- By looking at this picture give four words that come into your mind when it
comes to creating a fitness plan.
1. Concise
2. Realistic
3. Flexible
4. Duration
C. Presenting examples/Instances of the new lessons
- What must we consider when we engage in physical activities?
1. Health problems
2. Activities that we can’t do due to our health problems
3. Doable
4. Having goals for motivation
D. Discussing new concepts and practicing new skills #1
Activity 1: Aim High, Stay Fit!
Activities Time/Repetitions Day/s
(Aerobic and Strength)
1. Stretching 10 minutes M/W/Th/F
2. Push-ups 10 reps, 5 sets M/W/F
3. Squats 15 reps, 4 sets M/W/F
4. Running 30 minutes Tu/Th
5. Crunches 20 reps, 4 sets M/W/F
6. Biking 30 minutes Tu/Th
- Overload: The principle of overload says that as time goes by, progression also
becomes better that’s why I put most of the workout routine to be done at least 3
times a week so that the body can progress according to what the body can only
do and from then on adjust to what the right amount of intensity is needed.
- Progression: The principle of progression is that it keeps getting better and better
if we stay consistent at what we do. With this reason, I made most of the
workouts be done 3 times a week with an interval so the body can keep growing
while having rest.
- Specificity: Since the boy has weaker strength and stronger endurance, I only
made his core strength building workouts to be beginner-friendly as it will be
pointless to make it hard from the start. Soon, the boy will be able to do more
repetitions, leading to stronger muscular strength and better endurance over all.
- Reversibility: If the workout will be stopped, his muscular strength and
cardiovascular endurance will get weaker and weaker.
FITT GOALS FREQUENCY INTENSITY TYPE TIME
No. of days per Light, Physical Duration
week Moderate or Activities
Vigorous
WARM-UP 3x a week Light Jumping Jacks 00:20/10 reps
Light Stretching L-R
Moderate Brisk walking 1:00
10:00
WORK-OUT 3x a week Moderate Chair Squats 00:15/12 reps
Moderate Plank 00:36
Moderate Push-ups 00:40/20 reps
Moderate Tricep dips 01:00/20 reps
COOL DOWN 3x a week Light Child’s pose 00:30
Light Yoga 10:00
Light Pilates 05:00
Activity 3: Minute Paper!
Summarize the key points on the different Principles of Physical Activity.
- Principle of Overload mainly says that as we work-out more over time, our
muscles also grow and will be needing more intensity when working-out. This
principle, in summary, says that the body will require more output as it grows
larger and builds more muscular strength.
- Principle of Progression only states that with time, the body will grow and build
more muscles making us stronger.
- Principle of Specificity states that prioritizing one thing can lead to us becoming
more productive. For example, if a person is experiencing muscle imbalance
within their two arms, they should put more intensity on the arm that is weaker
so that it can have the ability to catch up to the other arm.
- Principle of Reversibility only says that if we stop doing exercise, our built-up
muscles will also weaken and over time be back to what we were before.
Activity 4: SEIZE THE DAY!
Good morning: Exercise, take a walk/jog, read books, breakfast
Good afternoon: Do work, lunch, take a walk outside
Good evening: Work-out, take a bath, dinner, read books
Good night: Drink water before sleep, Sleep for 8 hours
Week 3-4
Activity 1: What is Mountaineering
Mountaineering What is it? What can it do
for me?
Mountaineering is a sport
where the main goal is to
reach/attain high points in a
mountain. There are many
benefits of doing
mountaineering, such
benefits are improved
muscular and
cardiovascular endurance,
stress-relieving activity,
peace, beautiful scenery,
and so much more.
Activity 2: Essentials in Mountaineering
Essential Rationale
1. Navigation - For the purpose
of not getting lost
and staying in the
track. Be it the
use of maps or
compass.
2. Head Lamp - For emergency
purposes mostly
when light is
absent. Helps
people see better
in the dark and
more convenient
than handheld
flashlight
because we have
another hand we
can make use of.
3. First Aid Kit - For times when
injury or
something bad
happens. Helps
people treat
wounds or
injuries and
lessen the overall
impact in one’s
health.
Week 5
Activity 1
1. Navigation – Map, Compass
2. Sun protection – Sunglasses
3. Insulation – Reflective Blanket
4. Illumination – Flashlight, Headlamp
5. First Aid Supplies – First Aid Kit
6. Fire – Matches
7. Repair Kit Tools – Knife
8. Emergency Shelter – Tent, Rain Jacket
9. Hydration – Water Bottle
10. Nutrition – Food Supply
Activity 2: Put a check on the item if it helps you stay hydrated while engaging in
physical activity.
1. Fruit Juice ( )
2. Unsweetened Teas ( )
3. Diet Sodas ( )
4. Sports Drinks ( )
5. Energy Drinks ( )
Activity 3: Put a check mark on which thing causes overexertion or overtraining
1. Prolonged activity ( )
2. Any repetitive movement ( )
3. Forceful and sudden movements ( )
4. Pushing yourself too hard in physical activity ( )
5. Engaging in any physical activity without following proper technique ( )
Activity 4: Identifying early signs and symptoms of hypothermia
1. Walking becomes clumsy and tendency of wanting to lie down and rest escalates.
( )
2. Irrational behavior and confusion ( )
3. Slow, shallow breathing ( )
4. Pale and cold skin ( )
5. Shivering ( )
Activity 5
Recreational Activity: Canyoneering
Safety Protocols: Always wearing a helmet, following what the tour guide says, being
careful and cautious to unseen or sharp rocks, bringing someone along and first aid kit,
having a map and a compass for emergency purposes.
Activity 6
If you were Romi Garduce, what will you do to overcome the cold temperature in Mt.
Everest and other preparations needed to reach the summit peak?
- If I were Romi Garduce, I would first of all assess myself if I know that I can reach
the summit peak. It can be hard to achieve that feat if I have a weak
cardiovascular endurance. Second, I will be preparing tools, food and first aid
supplies for unseen emergencies. Lastly, I will try to reach the summit with a
group as going alone increases the chance for danger.
Activity 7: My Insights
- I have learned so much about Mountaineering and its benefits. I also learned
about the importance of being prepared both physically and mentally for most
things in life as it will be really helpful to become ready in any given situation.
Additionally, improving our physical self can help us in a lot of ways, it can help
us in our hobbies or even in our work. Physical activity is important to keep our
body in shape and further improve and better ourselves.
Activity 8: Let’s Do the Extended Walk or Jogging
- Jogging with my family has brought me happiness and my stress levels somehow
were also reduced. I was tired because I’m not physically active, but I still
enjoyed the jog because I was with my family and had others support me in what
I do.
Week 6
A. Recall and list down three important points about active recreation using the
story train below.
- Physical and mental health improvements
- Muscular and cardiovascular strength and endurance
- Wellness and stress-relieving
B. List down five reasons why you need to study swimming in your “BAKIT LIST”
- For fun
- For emergency purposes
- For being able to help and teach others
- For socializing
- For physical health benefits
C. Choose at least five vocabulary words about swimming that struck you the
most from the word cloud below.
- Sport
- Exercise
- Recreation
- Health
- Fitness
Activity: Crossword Puzzle
Paddle 1. It increases pull against the water.
Snorkel 2. It allows you to breath while swimming.
Cap 3. It helps keeping your hair out the way.
Fins 4. It is used for kicking.
Activity: Name that Skill!
Floating 1. It means keeping your body in horizontal position in the water.
Treading 2. It is staying in a vertical position in the water while keeping the head above the
surface of the water.
Breathing 3. It is the ability to time your breaths while swimming.
Diving 4. It is the act of putting your hands together above your head and gently curling your
body forward towards the water until you fall in.
Gliding 5. It helps you to get used to the sensation of moving through water.
Family Feud: List down the top five etiquette and safety protocols in the use of facility
and equipment in swimming.
- Putting back the items used where we took them
- Use of Swimming Cap
- Warming-up before swimming to avoid cramps
- Stretching for better performances
- Avoid running on the side of the pool
Activity: Concept Map
SWIMMING BENEFITS
MENTAL Swimming clears the mind
and reduces stress which in
general makes us happier
and more productive
PHYSICAL Enhances our physical
strength and endurance
immensely, making our
body bigger and better
SOCIAL Provides social groups
within the swimming
community which we can
join and help us grow more
and learn about swimming
EMOTIONAL Helps produce the happy
hormones as swimming
releases stress and helps
us forget about or think
about the problems we
have in life
Activity 5: Three, Two, One
3 new things I learned: Swimming techniques, Swimming Equipments, and Swimming
Safety Protocols
2 questions I still have: How deep can a person go under the sea with swimming and how
long can I hold my breath underwater?
1 picture I visualized: Being able to swim properly and being able to save myself and
others in case of emergency.
Fact or Bluff
FACT 1. Always follow the instructions of the lifeguard.
BLUFF 2. Run alongside the swimming pool.
FACT 3. Do not enter the pool if you are dirty.
FACT 4. Do not dive without proper supervision.
BLUFF 5. Go into the pool with the swimwear you wore all day.
Activity: Pool Rules
