Activity Worksheet 5.
Reflective Question
Name: Section: Date: Group no._____
In doing some of your exercise workouts or programs, do you consciously consider
and follow significant principles such as FITT, exercise training principles, three
phases of exercise program? Why? Kindly explain your answer.
In my exercise routines, I do not consistently adhere to established principles like
FITT (Frequency, Intensity, Time, and Type), exercise training principles, or the three
phases of an exercise program. While these principles are widely recognized in the fitness
community for optimizing workout effectiveness, my approach tends to be more intuitive
and varied. I acknowledge the importance of structured programs and principles, but I
often engage in a mix of activities that align with my personal preferences and goals
without strictly adhering to predetermined guidelines. However, I do incorporate the FITT
principle, primarily focusing on adjusting the frequency, intensity, duration, and type of
exercises to maintain a balanced and challenging routine. This flexibility allows me to tailor
my workouts to my current fitness level, preferences, and overall well-being, ensuring a
sustainable and enjoyable approach to physical activity.
Learning the different exercise prescriptions for cardiorespiratory, muscular, and
flexibility fitness, what are your realization and future plans?
While I do not personally engage in exercise, I understand the importance of different
prescriptions for cardiorespiratory, muscular, and flexibility fitness. The realization is that
each aspect contributes to overall well-being. For cardiorespiratory fitness, incorporating
activities that elevate heart rate and breathing is crucial. Understanding the importance of
muscular fitness involves strength training exercises targeting major muscle groups.
Additionally, recognizing the significance of flexibility involves incorporating stretches to
improve range of motion. My future plan is to continue promoting a holistic approach to
fitness, emphasizing the integration of cardio, strength, and flexibility exercises.
Encouraging a well-rounded fitness routine supports overall health and can enhance daily
functioning. I aim to provide guidance on tailored exercise prescriptions, considering
individual goals, preferences, and health conditions for a sustainable and balanced
approach to physical activity.
Activity Worksheet 6. Knowledge Check
Name: Lacanilao, Hannah Nicole R. Section: BSA 1-10 Date: 11-23-23 Group no._____
I. Encircle the letter of the best answer that corresponds to the following questions or
Statements.
1. What is the recommended duration for cardiorespiratory exercise per session?
a. 10-20 minutes b. 15-30 minutes c. 20-60 minutes d. 60-20 minutes
2. Rheena Lyz is currently aiming to improve her cardiorespiratory fitness. In order
to achieve best development on her goal, she needs to participate in a cardio workout
maintaining _____ training intensities.
a. 30-40% b. 40-60% c. 60-90% d. 70-90%
3. One good simple physical activity that we can consider to have an active lifestyle
is walking. What is the recommended number of steps per day an individual is needed
to achieve this goal?
a. 1,000-5,000 b. 5,000-8,000 c. 8,000-9,000 d. 10,000-13,000
4. It refers to light to moderate activity done prior to a work-out.
a. Guidelines b. Cool-down c. Warm-up d. Pre-test
5. Basic principle in doing exercise that means performing “more than the normal”
a. Progression b. Overload c. Reversibility d. Specificity
6. This principle of exercise can be summed up or simplified by the fact that “if you
don’t use it, you will lose it.”
a. Specificity b. Overload c. Reversibility d. Rest and Recovery
7. Jasper is teaching in a special education school. He was assigned by his principal
to come up with an exercise program to develop the overall fitness of the students
with special needs. What is/are the primary considerations that he need/s to
consider?
a. Principle of progression b. Principle of individuality
c. Principle of specificity d. All of the above
8. In executing stretching exercises, the degree of stretch should be…
a. to about 80 percent of capacity.
b. to mild tension at the end of the range of motion.
c. applied until the muscle(s) start shaking.
d. progressively increased until the desired stretch is attained.
9. The recommended number of repetitions for strength exercises for better health is
between_________.
a. 1 and 6 reps.
b. 4 and 10 reps.
c. 8 and 12 reps.
d. 10 and 25 reps.
10. Choose the letter that does not belong to the group.
a. Deep full squat, hero, and donkey kick
b. Knee pull down, knee to chest, swan stretch
c. Abdominal crunch, one leg stretch, quad stretch
d. Neck circling, hurdle stretch, standing toe touch
Performance Task 5
Cardiorespiratory Exercise Prescription
Name: Lacanilao, Hannah Nicole R. Section: BSA 1-10 Date: 11-23-23 Group no._____
Direction: Compute your Cardiorespiratory Training Zone and come up with your own
cardio exercise prescription based on the result applying the MFIT principle.
Intensity
1. Estimate your own maximal heart rate (MHR) MHR = 207 − (.70 × age)
MHR = 207 − (.70 × 18 ) = 194.4 bpm
2. Resting heart rate (RHR) = 78 bpm
3. Heart rate reserve (HRR) = MHR – RHR
HRR = 194.4 bpm - 78 bpm = 116.4 beats
4. Training Intensity=(Percentage×HRR)+Resting Heart Rate
Training Intensity = (% x 116.4) + 78 bpm
5. Cardiorespiratory training zone:
30% TI = (116.4 X .30) + 78 = 112.92 bpm
40% TI = (116.4 X .40) + 78 = 124.56 bpm
50% TI = (116.4 X .50) + 78 = 136.2 bpm
60% TI = (116.4 X .60) + 78 = 147.84 bpm
70% TI = (116.4 X .70) + 78 = 159.48 bpm
80% TI = (116.4 X .80) + 78 = 171.12 bpm
Light-intensity cardiorespiratory training zone (30% to 40% TI): 112.92 to 124.56 bpm
Moderate-intensity cardiorespiratory training zone (40% to 60% TI): 124.56 to 147.84 bpm
Vigorous-intensity cardiorespiratory training zone (60% to 80% TI): 147.84 to 171.12 bpm
Mode/Type: List any activity or combination of aerobic activities that you will use in your
cardiorespiratory training program:
● running/jogging
● Jump rope
● cycling
● dancing
Time/Duration: Indicate the length of your exercise sessions: 20-30 minutes
● running/jogging - 30 minutes
● jump rope - 20 minutes
● cycling - 30 minutes
● dancing - 30 minutes
Frequency: Indicate the days you will exercise:
● running/jogging - mondays
● jump rope - wednesdays
● Cycling - fridays
● Dancing - sundays
