MODULE 1 ASSESSMENT TASK-ENERGY

ASESSMENT 1:

>Calculate the work to move a sprinter weighing 85 kg a distance of 4 meters

P-85 (N) x 4 (m)

16 (S)

P-21.25 Joules

ASSESSMENT 2:

>Rank the 100-meters sprinters listed on the table I from the most powerful (1) to the least
powerful (4).

Athlete Weight 100 meters time Power RANK

(kg) (s) (W)

75 12 18.75 3
70 11 17.5 4
85 12 21.25 2
80 12 20 1

MODULE 2 ASSESSMENT TASK-Application of the principles of training

ASSESSMENT 1

Discuss the following:

1. You now understand the importance of training in moderation but now do you know if the training
program you plan will be too little or too much to ensure adaptation take place without injury or burn
out.

Answer: well in assessing the appropriate training program to ensure adaptations without risking injury
or burn out requires careful planning and monitoring. I have here listed some key steps to help
determine if the training is balanced and appropriate.

1. Set clear goals -let's first understand our objectives and what we want to achieve throughout the
training. Either we want improving strength, endurance, flexibility or some skills.

2. Individualization everyone is different, and what works for one person may not works to sthers. Let's
consider our current fitness level, experience, age, and pre-existing health conditions.

3. Progression-gradual progression is essential to prevent injuries and burn out.

4. Recovery and Rest (RR)- consider the rest and recovery are crucial because it allows our body to adapt
and make gains. Plan for rest days and incorporate technique like active recovery, stretching and proper
sleep routine.

5. Listen your body pay attention to how our body respond to the training program. If you're feeling
fatigued, excessively sore, or experiencing persistent pain. It may be a sign that the program nerds
adjustments.

2. What are the implications of moderation on setting fitness targets/goals?

Answer: moderation in setting fitness targets/goals can have several positive implications that
cantributed to long-term success and overall well-being. Like in setting goals in fitness target ensure that
they are realistic and attainable based on your current fitness level and lifestyle and it reduced risk of
injury and burn-out, Improved compliance and consistency, enhanced motivation adaptability to life
changes, and last is it fucos on long term health.

ASESSMENT 3:
 >Plan a warm up and cool down for a training session specific to your practical coursework
Activity

SQUAT

Warm-up:

a. March in place or do light jogging for 3-5 minutes to increase heart rate and
warm up the body.

b. Perform leg swings (front-to-back and side-to-side) to improve hip mobility and
flexibility.

c. Do 10-15 bodyweight squats with controlled movements to gradually active.

the muscles.

Cool-down:

a. Walk slowly for 3-5 minutes to gradually lower you heart rate and cooldown the
body.

b. Perform static stretches for the lower body, focusing on the quadriceps,
hamstring, and hip flexors. Hold each stretch for 20-30 seconds on each side.

c. Finish with deep breathing exercises to promote relaxation and recovery.

Remember to listen to your body and modify the warm-up and cool-down as
needed based on your fitness level and any specific concern or injuries you may have.

MODULE 2 ASSESSMENT TASK: Health Components of Physical Fitness- AEROBIC CAPACITY

ASSESSMENT Task 1 (please see Module 3 on AEROBIC CAPACITY)

ANALYZE THE GRAPH BELOW:

1. What conclusion can you make about the frequency of training VO2 max?
Answer: for me the frequency of the training and VO2 max from day 1-7 is not consistent, but
based on what I've observed in the graph from day 1-5 the VO2 max has increased the training
frequency but when the day 6-7 it started to low/decreased. In overall we can still consider it as a good
measurements of cardiovascular fitness and aerobic endurance because they rest in the day 6-7.

2. What principles of training is not met when training 6-7 days a week?

Answer: in my opinion I think the principle of training is not met when training 6-7 day is the consistent
to increase the frequency of the training because when you have the goal to achieve you need to
improve any aspect of your physical fitness and base on the graph the rate is decreased.

3. What is the likely cause of your conclusions to the previous questions?

Answer: In my conclusion the most likely cause to the previous question is the important of increasing
the VO2 max and the training.

ASSESSMENT TASK 2:

1. Calculate your own critical threshold using the equation below.

Answer: CT-55+(0.60x200)

-55+200=(MAX HR-RESTING HR) =200-55

=145

2. Calculate your own healthy lifestyle 55% HR max.

Answer: Age: 20Level of exercise 55% max HR

Target heart rate at this level is 120 beats per minute

Recommend target range is 120-140 beat per minute.

3. Calculate individual HRs specific to the general training objectives shown in 4.

Answer: My heart rate in total is 92 from 60 sec counts of a max exercise and I multiply it by

with the results of 184. Then, based on the table my percentage of maximum heart rate th

matches the table is 90 and results as 83 as my percentage of VO2 MAX.

Answer: well, the appropriate percentage of HR to my training adaptations varies based on my

specific goal for my critical activity. For the endurance I say 60-70% of my max HR. But in
intervals might 80-90% for my improvements.

ASSESSMENT TASK 3:

➤ Evaluate and planning for the improvement of performance

1. Plan a program if aerobic training for sedentary performer to increase their abilities to
sustain an active and healthy lifestyle.

Answer: my basic plan for an aerobic training program tailored for a sedentary individual
looking to improve their ability to sustain an active and healthy lifestyle:

1.) Assessment: Begin with a fitness assessment to determine the person's current fitness level,
including cardiovascular endurance, flexibility, and strength.

2.) Start Slowly: Since the performer is sedentary, it's essential to start slowly to avoid injuries.
Begin with low-impact exercises like walking, swimming, or cycling at a comfortable pace for
20-30 minutes, three a week.

3.) Progressive Overload: Gradually increase the intensity and duration of exercises each week
to challenge the body and promote improvement. Aim to increase exercise time by 5-10%
weekly.

4.) Mix It Up: Include a variety of aerobic exercises to keep the routine engaging and target
different muscle groups. This could include activities like dancing, hiking, or group fitness
classes.

5.)Frequency: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75

minutes of vigorous-intensity aerobic exercise spread across the week, as per the guidelines of
the World Health Organization.

6.)Warm-Up and Cool-Down: Always begin each session with a 5-10 minute warm-up and end
with a 5- 10 minute cool-down to prepare the body for exercise and prevent muscle soreness.
7.)Rest Days: Schedule rest days to allow the body to recover and avoid overtraining.

8.)Strength Training: Integrate strength training exercises two to three times a week to improve
overall uness and protect against injuries.

9.) Monitoring Progress: Keep track of exercise sessions, noting improvements in endurance
and overall ell-being.

10.) Nutrition: Encourage a balanced diet to support the energy needs for exercise and
recovery.

11.) Stay Hydrated: Remind the performer to stay hydrated before, during, and after exercise.

12.) Gradual Goals: Set realistic short-term and long-term goals to keep motivation high and
provide a sense of accomplishment.

MODULE 4 ASSESSMENT TASKS-Health components of physical fitness:

STRENGTH
Make a video of yourself by following the instructions below. Submit and upload it via google
classroom and pm thru messenger.

ASSESSMENT TASK 1:

Ensure the elbows are kept still by the side during the bicep curl exercise.

1. Lift and hold still a moderate/ heavy weight during a bicep curl at an angle of 55 degrees.
Time how long this can be held for.

2. Repeat I above but hold the same weight at 90 degrees.

3. Repeat 1 and 2 but keep increasing the weight until you reach the maximum weight you can
hold at each of the joints.

4. Which was the most efficient joints angles for applying force?

Answer: The most efficient joint angles for applying force in a bicep curl exercise typically
evolve keeping the elbow joint stable and closed to the body while curling the weight.

ASSESSMENT TASK 2:

Complete the vertical test. If you do not have access to a vertical test board follow the
instructions below.

✓ Chalk the end of your fingertips and stand facing the wall with your arm above your head and
fingertips stretched upward and feet against the wall. Mark the position of your high fingertips
of the wall.

✓ Standing side onto the wall and from a static position, you can bend and swing your arms
(M1), jump as high as you can and mark the wall above your original standing height (M2).
Measure the difference between your initial and highest jump height in cm.

Vertical jump test INCHES Centimeters

IRINCO, MICHEAL 18 30

GAJUTOS, ALLAN 12 27
1. Compare your results with the one of your classmates and against the norm table provided
(table 2) to rate your vertical jump height.

Answer: the vertical jump test result of Allan Gajutos is a average score of mine because I got
18 inch and a centimeter of 30.

2. What factors may affect and difference in results across your classmate?

Answer: I think the factors may effect and different results of my classmate is that we have
different Muscle Strength, Body Composition, Technique and flexibility. But in overall we need
to consider the individual differences and there physical fitness level.

ASSESSMENT 3:

Complete the strength needs analysis below for your course work activity by writing a to a
question 1 to 6. He completed table could be used to help your design a specific program of
strength training.

QUESTION RESPONSE
1.What types of strength does your activity Strength endurance
require?

2.What muscles need to be trained? The muscle that need to be trained is

quadriceps groups, Sartorius, adductor
muscles, tricep, bicep, gastrocnemius and
soleus.

3.What energy system should stressed? Aerobic system

4.What is the major types of muscles Isometric

contractions used?

5.What type of speed and movement pattern Concentric Contraction.

does your activity include?
6.What general repetition and resistance My purpose to perform this activity is to have
guidelines are appropriate for your activity? a improvement so I decided to have a 2-3 sets
and 8-10 reps.

ASSESSMENT 4:

1. Design a specific program of strength training. Make a video clip of your designed program.

MY WORKOUT PLAN

Exercise Set Rep/sec

1. Squats 1 10 reps

2. Push-ups 1 8 reps

3.Plank 1 8 reps

4. Leg Raises 1 8 reps

5. Dumbbell 1 10 reps

6. Lunges 1 8 reps

7.Shoulder Press 1 10 reps

8.Arım cycle 1 8 reps

9. Kneeling lunges stretch 1 8 reps

10. Shoulder stretch 1 8 reps

MODELE 5 ASSESSMENT TASK-Health components if physical fitness: FLEXIBILITY

ASSESSMENT TASK 1:
1. Sit on a chair with your upper back slumped (poor posture).

2. Maintain this posture and lift both your arms above your head.

3. Straights yourself up with back straight (good posture) and lift both arms above your head.

4. What does this task highlight in respect of joint flexibility?

Answer: This task highlights that maintaining good posture is essential for maintaining and
improving joint flexibility. Poor posture can lead to joint stiffness and reduced range of motion,
making certa movements more difficult and less efficient. On the other hand, maintening a
straight back and posture allows the joints to work optimally, enhancing joint flexibility and
facilitating movement.

Overall, good joint flexibility is crucial for every activities and exercise performance. It helps to
prevent injuries, enhance functional movements, and promote overall musculoskeletal health.

ASSESSMENT TASK 2:

1. Make a video of yourself by following the instructions for set and reach test. Submit and
upload it via google classroom and pm thru messengers.

ASSESSMENT TASK 3:

1. Design a specific program of flexibility training. Make a video clip of your designed program.

Program Name: 15-Minute Daily Flexibility Routine

1) Warm-up (2 minutes): Start with light cardio exercises like jogging or jumping jacks to
increase blood flow to your muscles.

2.) Neck Stretches (1 minute): Gently tilt your head to the left and right, then forward and
backward, holding each stretch for 15 seconds.

3.) Shoulder and Arm Stretches (2 minutes): Cross one arm across your chest and hold it with
the other arm for 15 seconds, then switch sides.

Extend one arm overhead and bend it at the elbow, reaching down your back. Hold for 15
seconds, then switch arms.

4.) Chest and Upper Back Stretches (2 minutes): Clasp your hands behind your back and
straighten your arms. Lift your hands slightly and hold for 15 seconds.

Bring your arms forward, interlace your fingers, and round your upper back, holding for 15
seconds.

5.) Spine and Lower Back Stretches (3 minutes): Sit on the floor with your legs extended. Reach
forward and try to touch your toes, holding the stretch for 30 seconds.

Lie on your back and bring one knee towards your chest, holding it with both hands for 30
seconds. Repeat with the other leg.

6.) Hip and Glute Stretches (2 minutes): Sit with one leg bent and the other extended. Lean
forward over the extended leg, holding for 30 seconds. Switch legs and repeat.

Lie on your back, cross one ankle over the opposite knee, and gently pull the bottom leg
towards your chest. Hold for 30 seconds, then switch legs.

7.) Leg Stretches (2 minutes): Stand with one leg in front and the other behind, both feet
pointing forward. Lean forward slightly, feeling the stretch in your calf muscles. Hold for 30
seconds, then switch legs.
Stand with feet wide apart, toes pointing forward. Bend one knee and shift your weight to that
side, feeling the stretch in your inner thigh. Hold for 30 seconds, then switch sides.

8.) Cool-down (1 minute): slow walking, inhale and exhale slowly and stretch your body to go
back in a normal.

MODULE 6 ASSESSMENT TASK- Health components of physical fitness: BODY COMPOSITION

ASSESSMENT TASK 1:

1. Think if any sports for which an increased body fat percentage is preferable?

Discuss your answer:

Answer: POWER LIFTING: In certain weight classes of power lifting, athletes may opt to carry
higher body fat percentages to compete in a lower weight division. This approach allows them
to stay within their desired weight class while still maximizing their strength potential.

ASSESSMENT TASK 2:

1. Sketch a set of scale similar to the example below to show the following relationships
between energy intake and expenditure.

➤ Positive = Weight gain

➤ Negative = Weight loss

ASSESSMENT TASK 3:

1. Design/ create your own health campaign on environment and performance in physical
activity and ensuring that everyone is able to maintain a healthy weight healthy lifestyle.

Answer:

Title: "EcoFit: Move for a Sustainable and Healthy Future"

Objective: The EcoFit health campaign aims to promote physical activity, sustainable
environmental practices, and maintaining a healthy weight for individuals of all ages. By
combining fitness, eco-consciousness, and a healthy lifestyle, we strive to create a positive
impact on both personal health and the environment.

My message:

1 Stay Active, Stay Green: Encourage individuals to engage in physical activities while being
mindful of their impact on the environment.

2. Move for a Cleaner Planet: Highlight the role of physical activity in promoting a healthier
planet and reducing carbon footprint.

3. Balance for Well-being: Emphasize the importance of striking a balance between physical
activity, nutrition, and environmental responsibility for overall well-being.

The Campaign Activities:

1. Green Exercise Events: Organize community fitness activities like eco-friendly walks, hikes,
and bike rides to promote physical activity and appreciation for nature.

2. Sustainable Nutrition Workshops: Conduct workshops on sustainable eating habits, focusing

on plant-based diets and reducing food waste. 3. Active Commuting Drive: Encourage walking,
cycling, or using public transport to promote

greener commuting options among participants.

4. Community Gardens: Support the creation of community gardens to encourage the

consumption of locally-grown produce and foster a sense of environmental stewardship.
5. EcoFit Pledge: Encourage participants to take a pledge committing to regular physical activity,
sustainable habits, and spreading awareness about the campaign.

By integrating physical activity, environmental consciousness, and a focus on maintaining a

healthy weight, the EcoFit campaign aims to inspire individuals to become ambassadors for
their well- being and the planet. Together, we can create a healthier and sustainable future for
all.