DE LA SALLE LIPA

Integrated School
MAPEH – HOPE 1
SUMMATIVE ASSESSMENT
Part 1: Fitness Slogan
You will just copy paste your slogan output in topic 2 "Domain of La Sallian Formation" and come up
with a 3-5 sentences of your fitness goal for the school year.

My fitness goal for the

school year, is to finally
work out and eat healthy to
get the body I want. I’ll
do this so that I can be
confident enough with my
body, that I won’t get shy
if I have to wear dresses
or gowns. Of course, I’ll
do this for myself and not
to please others. In
addition to that, since
COVID has shown me how
important having a healthy,
strong body is, this won’t
be my fitness goal just for
this year, but hopefully
for all the years to come.
Part 2: Physical Fitness Test
You will copy paste the result of your physical fitness test scorecard that you submitted in graded task 1
including the pictures of your documentation in each of the component of the PFT.

PHYSICAL FITNESS TEST SCORE CARD

NAME: Geraine Princess A. Abucay SEX: Female AGE: 16 years old

PART 1: HEALTH RELATED FITNESS

A. BODY COMPOSITION: PRE - BODY MASS INDEX (BMI)

1. BODY MASS INDEX (BMI)

HEIGHT (METERS) WEIGHT (KILOGRAMS) BMI CLASSIFICATION

1.625 54 kg 20.4 Normal

B. BODY COMPOSITION: POST - BODY MASS INDEX (BMI)

2. BODY MASS INDEX (BMI)

HEIGHT (METERS) WEIGHT (KILOGRAMS) BMI CLASSIFICATION

C. STRENGTH
1. PUSH UP

NUMBER OF PUSH-UPS
45

D. FLEXIBILITY
1. ZIPPER TEST 2. SIT AND REACH
OVERLAP/GAP (CENTIMETERS) SCORE (CENTIMETERS)
RIGHT LEFT First Try Second Try Best Score
5 cm 5 cm 0 3 3

PART 11: SKILL RELATED FITNESS

A. REACTION TIME: STICK DROP TEST

First Trial Second Trial Third Trial Middle Score
10 5 3 5

B. POWER: STANDING LONG JUMP

 C. POWER: STANDING LONG JUMP
DISTANCE (CENTIMETERS)
First Trial Second Trial
145 130

Documentation:

ZIPPER TEST

STICK DROP
TEST
 STANDING LONG
JUMP

SIT AND REACH

PUSH UPS
Part 3: My Own Exercise Plan
My Exercise Plan
Directions: Fill up your exercise plan by writing the aerobic and anaerobic activities you will perform in
your 5-Day Exercise Plan. Write the name of the selected activity and its description, start time,
repetitions per set (if any), minutes rest in between sets and end time.

Aerobic Start Repetitions Minutes End

Date Day Description
Activity Time x Sets Rest Time

January Monday Jumping The Jumping jack is a 2:20 15 reps x 3 mins 2:35
31, 2022 Jack total body exercise that pm 3 sets pm
primarily focuses on
your quads. In lesser
degrees, it also impacts
your shoulders, abs,
groin, calves, lower and
upper back, hamstrings,
and outer thighs.

January Monday Lunges Challenging your 2:35 15 reps x 4 mins 2:50

31, 2022 balance is an essential pm 3 sets pm
part of a well-rounded
exercise routine. Lunges
do just that, promoting
functional movement,
while also increasing
strength in your legs and
glutes.

January Monday Pushups Push ups are one of the 2:50 20 reps x 2 mins 3:15
31, 2022 most basic, yet effective, pm 2 sets pm
body weight moves you
can perform because of
the number of muscles
that are recruited to
perform them.

February Tuesday Jumping The Jumping jack is a 2:58 18 reps x 3 mins 3:15
1, 2022 Jack total body exercise that pm 3 sets pm
primarily focuses on
your quads. In lesser
degrees, it also impacts
your shoulders, abs,
groin, calves, lower and
 upper back, hamstrings,
and outer thighs.

February Tuesday Squats Squats increase lower 3:15 15 reps x 5 mins 3:32
1, 2022 body and core strength, pm 3 sets pm
as well as flexibility in
your lower back and
hips. Because they
engage some of the
largest muscles in the
body, they also pack a
major punch in terms of
calories burned.

February Tuesday Pushups Push ups are one of the 3:32 22 reps x 5 mins 3:49
1, 2022 most basic, yet effective, pm 3 sets pm
body weight moves you
can perform because of
the number of muscles
that are recruited to
perform them.

February Wednesday Jumping The Jumping jack is a 3:01 22 reps x 3 3 mins 3:17
2, 2022 Jack total body exercise that pm sets pm
primarily focuses on
your quads. In lesser
degrees, it also impacts
your shoulders, abs,
groin, calves, lower and
upper back, hamstrings,
and outer thighs.

February Wednesday Lunges Challenging your 3:17 20 reps x 3 3 mins 3:33

2, 2022 balance is an essential pm sets pm
part of a well-rounded
exercise routine. Lunges
do just that, promoting
functional movement,
while also increasing
strength in your legs and
glutes.

February Wednesday Planks Planks are an effective 3:33 30 secs x 3 9 mins 3:44
2, 2022 way to target both your pm sets pm
abdominal muscles and
your whole body.
Planking stabilizes your
core without straining
 your back the way situps
or crunches might.

February Thursday Jumping The Jumping jack is a 3:29 26 reps x 3 3 mins 3:48
3, 2022 Jacks total body exercise that pm sets rest
primarily focuses on
your quads. In lesser
degrees, it also impacts
your shoulders, abs,
groin, calves, lower and
upper back, hamstrings,
and outer thighs.

February Thursday Squats Squats increase lower 3:48 20 reps x 3 3 min 4:02
3, 2022 body and core strength, pm sets pm
as well as flexibility in
your lower back and
hips. Because they
engage some of the
largest muscles in the
body, they also pack a
major punch in terms of
calories burned.

February Thursday Pushups Push ups are one of the 4:02 28 reps x 3 4 mins 4:17
3, 2022 most basic, yet effective, pm sets and 30 pm
body weight moves you secs
can perform because of
the number of muscles
that are recruited to
perform them.

February Friday Jumping The Jumping jack is a 3:00 38 reps x 3 3 mins 3:20
4, 2022 Jacks total body exercise that pm sets pm
primarily focuses on
your quads. In lesser
degrees, it also impacts
your shoulders, abs,
groin, calves, lower and
upper back, hamstrings,
and outer thighs.

February Friday Lunges Challenging your 3:15 35 reps x 3 6 mins 3:40

4, 2022 balance is an essential pm sets pm
part of a well-rounded
exercise routine. Lunges
do just that, promoting
functional movement,
while also increasing
 strength in your legs and
glutes.

February Friday Planks Planks are an effective 3:34 1 min x 3 6 mins 3:43
4, 2022 way to target both your pm sets pm
abdominal muscles and
your whole body.
Planking stabilizes your
core without straining
your back the way situps
or crunches might.

Documentation

DAY 1:

PUSH UPS

JUMPING
JACKS
 LUNGES

DAY 2:

JUMPING
JACKS

SQUATS
PUSH UPS
DAY 3:

JUMPING
JACKS

LUNGES
 PLANKS

DAY 4:

JUMPING
JACKS
 SQUATS

PUSH UPS
DAY 5:

JUMPING
JACKS

LUNGES

PLANKS
Part 4: Be A Stress Manager
You will copy paste the output of your interview with your guardian in graded task 2 including the
pictures of your actual interview as part of your documentation.

QUESTIONS ANSWER
1. What are their sources of Suzette A. Abucay (mother):
stress? I get stressed over my health as
I have a serious health
condition. I also get stressed
whenever the house isn’t as
clean as I would like it to be.
It stresses me out when I have
no control over a situation and
when things worsen.
2. What are the ways to cope up Suzette A. Abucay (mother):
with it? I cope with the stress I
experience by crying because
bottling it up isn’t going to
help me. I also pray to God and
ask for Him to lend me His
strength and protect me and my
family. I bond with my children
and bake with them when I have
time.
3. What have you learned from I have learned from the answer
the answer of your guardian? of my mother that people get
stressed over different things
and we cope with them with
different ways too. Just because
we don’t stress about this
particular thing, doesn’t mean
another person won’t. We also
shouldn’t belittle someone’s way
of coping with stress because
it’ll only cause them to be
ashamed and anxious. I have also
learned that bottling up stress
is not healthy and with that
knowledge, I will try my best
with improving how I deal with
emotions.
DOCUMENTATION:
Part 5: Commitment to Get Fit
You will copy paste the output of your commitment to get fit that you did in Module 2 "My
Commitment". Be sure to include your name and signature in your file.