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Describe The Activity Based On The Following: Walking Around For 5 Minutes Brisk Walking For 4 Minutes 3-Minute Jump Jacks

The document describes various physical activities and their effects on the body. It then discusses the results of a physical fitness test, including short and long-term goals. Finally, it outlines a fitness contract to work towards better health and body composition. Specifically: 1) Three physical activities are described - walking for 5 minutes, brisk walking for 4 minutes, and 3 minutes of jump jacks. The effects on feeling, breathing, sweat, and talking ability are recorded. 2) Results from a recent physical fitness test are presented, including scores in categories like cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Goals are set to improve scores within or below the optimal range.

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Jeremiah Se-eng
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2K views4 pages

Describe The Activity Based On The Following: Walking Around For 5 Minutes Brisk Walking For 4 Minutes 3-Minute Jump Jacks

The document describes various physical activities and their effects on the body. It then discusses the results of a physical fitness test, including short and long-term goals. Finally, it outlines a fitness contract to work towards better health and body composition. Specifically: 1) Three physical activities are described - walking for 5 minutes, brisk walking for 4 minutes, and 3 minutes of jump jacks. The effects on feeling, breathing, sweat, and talking ability are recorded. 2) Results from a recent physical fitness test are presented, including scores in categories like cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Goals are set to improve scores within or below the optimal range.

Uploaded by

Jeremiah Se-eng
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Activity 2.1: Perform one activity at a time and supply the information by filling-up the table.

Describe the
activity based
Walking around for 5 Brisk walking for 4 3-minute jump jacks
on the
minutes minutes
following:
How are you
feeling?
No Change No Change A little bit dizzy

How is your
breathing?
Slightly Hard Slightly Hard Kinda Hard

How is your
sweat?
No sweat No sweat A have sweat a little
bit

How is your
talking ability?
Perfect Perfect Space to breath
between 5 syllable

Reflection: Which among the three (walking around, brisk walking, 3-min jump jacks) is
considered:

a) Light activity: Walking Around___________________________________

Justification: I am already used to it_______________________________

b) Moderate activity: Brisk Walking_________________________________

Justification: I have done this many times before____________________

c) Vigorous activity: 3-min jump jacks______________________________

Justification: My body had shaken to much________________________

Activity 2.2: In the previous lesson, you administer the Physical Fitness Test (PFT). Write your score and rate
if you are in the optimal range or below the optimal range.

Fitness PFT Score Rating


Component (within or below
optimal range)
Cardiorespirator One Kilometer 164 Within Optimal Range
y Endurance Run/Walk
Muscular Curl Up 46 Below Optimal Range
Strength
and 90˚ Push Up 50 Within Optimal Range

Endurance
Flexibility Sit-and-Reach Right:54 Within Optimal Range
Left:62
Trunk Lift 15cm Below Optimal Range

Zipper Test R over L:Passed Below Optimal Range


L over R:Fail
Body Body Mass 17.9 Below Optimal Range
Index (BMI)
Composition

Activity 2.3:

Fitness Short-term Goal Long-term Goal

Component
Cardiorespirator 30 minutes of running on a treadmill Do the short term more frequently.
y Endurance three days a week, walking briskly
for 20 minutes four days a week,
jump roping for 15 minutes four
times per week or riding an exercise
bike for 30 minutes three times per
week

Muscular A three-week goal of performing Increase the intensity by performing


body-weight exercises for 50 two exercises consecutively, without
Endurance percent longer and increasing rest. Include the goal of adding one
repetitions by 25 to 50 percent. circuit to your routine after four
weeks.

Muscular 15 repetitions of exercises on Create resistance, use an exercise


various muscle groups for at least band or weights; include regular,
Strength 30 minutes, two days per week. measurable increases in resistance
or weight

Flexibility Doing one hour of yoga, Pilates or Perform gymnastics.


tai chi twice a week, doing 30
minutes of stretching three times
per week or five daily minutes of
stretching after exercise or upon
waking in the morning.
Body Reduce daily calorie intake by 500- Having muscle mass than fat.
1000 calories. Consume a low-fat
Composition
(20-25% of calories) and
moderately high protein (20-25% of
calories) diet. Aerobic training 3 to
5 times a week, plus resistance
exercise 2 days a week.

Activity 2.4: Fitness Contract


I have realized that my sedentary behavior may lead to several lifestyle diseases and I am determined to
adopt an active lifestyle. I will follow my exercise program starting on _ October 5,2020_ and I intend to
keep it until I achieve the following goals:

Short-term Goals:
Target Date: Nov.30,2020_________________
1. Cycling to improve my cardio and get back the strength of my legs back when I was in
elementary.
____________________________________________________________________________
______________________________________________________________
Target Date: Nov.30,2020__________________
2. Variety of push up like the traditional push up for arms abs and lower body, wide grip
push up for chest and front shoulders, and diamond push
up._____________________
________________________________________________________________
Target Date: Nov.30,2020__________________
3. Variety of sit ups like bicycle crunch(for mid-abs, lower abs and obliques) and reverse crunch.
____________________________________________________________________________
______________________________________________________________________
These short-term goals will help me achieve my long-term goal:
Target Date: From January,2020 to January,2021
Better Body Composition____________________________________________________
For fulfilling my end of the contract, I want this as my reward:
Target Date: December,2020________________
I’m gonna say it soon.______________________________________________________________
With the help of my WHOLE FAMILY, I intend to improve my health by adopting an active lifestyle.

My Signature: ______________________________
Parents’ Signature: ______________________________
Activity 2.5: Answer the following questions in 2 to 3 sentences.
A. In your own understanding, what principle of training would you like to achieve? Cite 2 or 3 principles.
I would like to achieve the principle of overload so I would not stay in the same weight as the beginning.
I should also achieve progression because without progress there is no success.__________________
__________________________________________________________________________________
__________________________________
B. Explain how FITT (frequency, intensity, time, type) affect one’s fitness.
FITT and help a person to create a workout plan that is exactly for him. Also the person can have a__
goal to achieve and motivate at the progress._____________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________

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