JOESEFEL M.

GUTIERREZ ABM

Health Optimizing Physical Education 1

Quarter 1 – Module 2:

Set Fitness Goal

What I Know

1. A 11. B

2. A 12. D

3. C 13. A

4. B 14. A

5. D 15. A

6. C

7. A

8. B

9. C

10. A

Activity 1. FITNESS QUEST

A B
1. Jogging Cardiovascular Activity

2. Walking Cardiovascular Activity

3. Sit - ups Endurance Activity

4. Lunges Strength Activity or Flexibility Muscular

5. Dynamic Stretching Flexibility Muscular or Strength Activity

6. Body - Weight Exercises Strength Activity or Flexibility Muscular

 7. Swimming Cardiovascular Activity

8. Yoga Flexibility Muscular or Strength Activity

9. Brisk Walking Cardiovascular Activity

10. Stretching Flexibility Muscular or Strength Activity

11. Squats Strength Activity or Flexibility Muscular

12. Planks Muscular Endurance

Activity 2: WORD HUNT

T U Q T U O R Y I O

S I W Y E R T U F C

R F M P P R I N C I

E G H E Q O G P S G

V Q G Z W P J R D F

E W V W C R K O U D

R E S X E A N G G H

S R D C R S M R R J

I T F V I N T E N S

B Y G B T D B S F T

I U H N Y F V S D Y

L I J S P E C I F I

I O K M U G F O L N

T P L F I H D N S

Y A T R A I N I N G
1. Time 6. Principle

2. Type 7. Specificity

3. Intensity 8. Overload

4. Frequency 9. Reversibility

5. Training 10. Progression

Activity 3: LET’S DO THIS

Describe the activity 5 - Minute walking 4 - Minute sweeping 3 - Minute jumping

based on the around home floors jacks
following :

How did you feel ? I feel that my hands I feel that my feet are I feel so tired
and back are liitle bit tired
tired

How was your My breathing is normal My breathing increases My breathing is rapid

breathing ? a little bit

How much did you I don't sweat I sweat a little bit I'm sweating much that
sweat ? causes my shirts back
get wet

Did you have difficulty No, I don't have I don't have difficulty in Yes, I do have difficulty
speaking ? difficulty in speaking speaking after the in speaking
after the activity activity

Reflection:

1. Which among the three (walking around, sweeping floor, 3-minute jumping jacks) is considered:

a) Light activity: 5 - minutes walking around home

Justify your answer: 5 minutes walking around home is the light activity because of the fact that it
only requires least amount of effort. All you have to do is dimoly walk around your home.
b) Moderate activity: 4 - minutes sweeping floors

Justify your answer: The 4 minutes sweeping floors I considered moderate activity for it is the kind of
exercise that get your heart rate a little bit up. By means of sweeping floors, some parts of your body
like the hands, back, and knees are in work that requires much energy to accomplish the task.

c) Vigorous Activity: 3 - minutes jumping jacks

Justify your answer: 3 - minutes Jumping Jacks is the vigorous activity because of the fact that the 3 -
minute jumping jack activity needs or done with a large amount of effort, resulting in a substantially
higher heart rate and rapid in breathing.

Activity 4: SUM IT UP!!

1. Review all the readings you had about the lesson.

2. Cite a generalization by filling in the blank to complete the sentences:

A. F.I.T.T is principle that stands for Frequency, Intensity, Time, and Type that help us create a
workout plan which will be beneficial in reaching our fitness goals.

B. Principles of overload is the most basic principle in physical activity that pertains to doing "more
than normal" for improvement to happen.

C. Principles of progression is the principle in physical activity that defined as gradual increase in
exerting effort or load over a period of time that lead to improvement in fitness without risk of injury.

D. Principles of specificity is exercising a specific piece or component of the body primarily develops
that part.

E. Principles of reversibility states that the effect of training will be lost if that certain activity ceases.

3. What factors should be considered when designing a personal fitness program?

Why? The factors that should be considered when designing a personal fitness program are the F.I.T.T.
that stands for Frequency, Intensity, Time, and Type. These 4 factors are crucial for it help us create a
personal fitness plan that will be more effective in reaching our fitness goals.

4. Why is it essential to incorporate a warm-up and cool down in a routine exercise?

- Warm-up is essential as it prepares the body for more streneous activity. Cool down is also
essential after workout as it permits the pre-exercise heart rate and blood pressure for a gradual
recovery. Thus, it is crucial to incorporate a warm-up and cool down in a routine exercise for both of
these involve doing exercises at a lower intensity and slower pace, which improves our athletic
performance, prevents injuries, and helps with recovery from exercise.

Activity 5: MY FITNESS PROGRAM

FIIT GOALS FREQUENCY INTENSITY TYPE TIME

Parts of the (Indicate days of Light, Moderate, Kind of exercises, (Total fitness plan
Fitness Plan the week) Vigorous selected physical not less than 60
activities minutes)

Warm - up 3 days Vigorous Jumping Jack 1 hour

Workout 2 days Moderate Abdominal 1 hour

Crunches

1. Aerobic 7 days Moderate 1. Walking 1 hour

Exercise

2. Aerobic 7 days Vigorous 2. Cleaning 3 hours

Exercise

3. Cardio 4 days Vigorous 3. Running 1 hour

Respiratory

4. Leg and glute 3 days Moderate 4. Long Jumping 1 hour

muscle

5. Arm Muscle 7 days Moderate 5. Sweeping 1 hour

Cool down 3 days Moderate Planking 1 hour

Assessment

1. C

2. A

3. D

4. B

5. C

6. C

7. C

8. B

9. A

10. D

11. B

12. C

13. A

14. D

15. A

ADDITIONAL ACTIVITIES *

Activity 6: LET’S DO THE PLANK!! ( VIDEO )