Activity Worksheet 3.

Reflective Question
Name: Logo, Vince Andre L. Section: BSE 1-3 Date: November 15, 2022 Group no. 4

In doing some of your exercise workouts or programs, do you consciously consider and
follow significant principles such as FITT, exercise training principles, and three phases of
exercise program? Why? Kindly explain your answer.(10points)

Exercises are important for students like me since pure online classes can deteriorate our health,
especially on our backs. Sitting in front of the computer for hours hurts my back so I said to myself
that I need to add something to my lifestyle and that is to exercise regularly. I began exercising
approximately four months ago and I started with push-ups, sit-ups, and brisk walking. Since I
was a beginner and I didn’t watch any tutorial videos on how to exercise properly, I didn’t modify
my exercises like using FITT and I also didn’t know what are the exercise training principles and
the three phases of the exercise program. I just finish my workouts, not even doing the warm-up
and cool-down exercises. Even though I didn’t use FITT, learn the exercise training principles,
and execute the warm-up and cooldown exercises, I felt changes in my body since I started
working out. After three weeks, I added some workouts such as single-leg hopping, child pose,
puppy pose, laying down body twist, cobra pose, neck stretch, cat & cow stretch, hip flexor stretch,
and calves stretch. I realized that I added too many workouts and I skip some of them. With these
exercises, I still did not educate myself on exercise training principles and I didn’t do the warm-up
stretches and cool-down exercises. I also did not follow the whole FITT but I utilize time to limit
the duration of each exercise. Even though I missed out on some significant principles, I managed
to become physically healthy during that phase and I realized that my back became sturdier than
before.

After a month, I got busy and I dropped some exercises since it was too much. To balance the
academic stuff and house chores, I do push-ups, and sit-ups, walk regularly for more than 2
kilometers and do dumbbell lifting. This time, I do warm-up exercises and cool-down stretches
since I find them interesting and entertaining. I still don’t modify my exercises using FITT since I
am comfortable with my current exercises. With the help of Sir Rhene Camarador, I discovered
and learned the training principles in exercises. I still have a lot to tackle and learn with my
personal workouts so I will expect that the current number of workouts that I do will grow and I
will utilize the FITT formula, learn more about exercise training principles, and follow the three
phases of the exercise program strictly.

Learning the different exercise prescription for cardiorespiratory, muscular, and flexibility fitness,
what are your realization and future plans? .(10points)

Reading and learning are guides for our own self-improvement. You can say that if one wants to
improve stamina, one must work on cardio-related exercises. It also falls on one of the principles
of exercise, specificity. Learning the exercises for cardiorespiratory, muscular, and flexibility
made me realize that I should follow the exercises strictly to make changes for my body and
especially, in my life since being physically active is a lifestyle.

I know myself well and I know that my flexibility is low and I need muscle endurance. These two
are my weaknesses but I am confident in my cardiorespiratory area. I ride my bicycle, walk for a
longer time, and play sports regularly before the pandemic so I already built a good foundation of
my cardiorespiratory endurance.

Looking at the mirror, I always realize that my arms are thin and slim. With the principle of
specificity, utilizing specific exercises to achieve good results in a specific body part, in my mind,

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
I researched examples of exercises or workouts that can make my thin, slim arms improve. Since
I cannot afford to pay monthly or weekly in the gym, I also researched home-based exercises that
I can do. I found out that doing push-ups improve our upper body. It includes the chest, shoulders,
upper and middle back, biceps, and triceps. Since I already do push-ups regularly, I can see
changes in my shoulders but still, it’s not enough. I realized that I should do more push-ups and
follow the overload principle.

Aside from doing push-ups, I also do dumbbell lifting since my mother bought two 3-lbs dumbbells.
Since it’s only two 3-lb dumbbells, I do lifting with both of them in my one hand to make it heavier.
I lift them regularly for a week. In doing the dumbbell lifting, I can see changes in my biceps but I
also think that it’s not enough. I realized that the overload principle is important in making a great
change in your own body.

For my flexibility, I still have a lot of work to do. My only flexibility workout right now is the warm-
up stretches and the cool-down exercises that I follow on Youtube. I do know that it’s not enough
if I want to work on my flexibility so I am planning to start a workout program that focuses on my
flexibility. My plan is to try 10 different exercises that focus on flexibility and modify them to my
liking. I will drop exercises that I am unable to do and stick to the exercises that I find comfortable
doing. I will also use the FITT formula to modify it regularly, to improve faster.

Learning and trying different exercises are fun and trying more workouts can help me to find my
comfort workout routine. After a short month of doing work outs and being physically active, I
realized that to make great changes, we should exert great efforts.

Activity Worksheet 4. Knowledge Check

Name: Logo, Vince Andre L. Section: BSE 1-3 Date: November 15, 2022 Group no. 4

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 the 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 for 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 slight to moderate activity done prior to a workout.

a. Guidelines b. Cool-down c. Warm-up d. Pre-test

5. The 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

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
 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 consideration/s 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

II. Cardiorespiratory Exercise Prescription

Direction: Compute your Cardio Respiratory 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 ×___(age)____) = ________ bpm
MHR = 207 − (.70 × 18 ) = __194__ bpm

2. Resting heart rate (RHR) = _79 _ bpm

3. Heart rate reserve (HRR) = MHR – RHR
HRR = ___194___bpm - ___79___ bpm = ___115____ beats
4. Training intensity (TI) = HRR × % TI + RHR 30% TI = × .30 + bpm 40% TI = × .40 + bpm 60%
TI = × .60 + bpm 90% TI = × .90 + bpm
5. Cardiorespiratory training zone:
30% TI = (_115_ X .30) + _79__ = _114_ bpm
40% TI = (_115_ X .40) + _79__ = _125_ bpm
50% TI = ( 115__ X .50) + _79__ = _137_ bpm
60% TI = ( 115_ X .60) + _79__ = _148_ bpm
70% TI = ( 115__ X .70) + _79__ = _160_ bpm
90% TI = ( 115__ X .90) + _79__ = _183_ bpm

Light-intensity cardiorespiratory training zone (30% to 40% TI): 114 bpm to 125 bpm
Moderate-intensity cardiorespiratory training zone (40% to 60% TI): 125 bpm to 148 bpm
Vigorous-intensity cardiorespiratory training zone (60% to 90% TI): 148 bpm to 183 bpm

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance