ASSESSMENT/ HANDS ON ACTIVITIES

ACTIVITY 7
A. CALORIE INTAKE VERSUS CONSUMPTION
This activity will provide you opportunity to do some researching and balancing on calorie intake
and consumption. You will be given different activities which may serve as your body exercise;
all you have to do is research over the net the corresponding calories consumed per activity.
After that, suggest foods to be eaten to replace the consumed energy taking into consideration
the amount of calories they have.
You may use the following table for your output:

Given Activities Calories Consumed Suggested foods to eat Calories per

serving
10 min. Brisk Walking 50 Calories (depends on 1 small Orange (96 g.) 45 Calories
your weight)
10 min. Jogging 80-118 Calories (depends 1 serving Roasted Vegetables 83 Calories
on your weight) (90 g.)
100 grams Smoothies 37 Calories
15 min. Aerobic Dancing 100-300 Calories 1 cup Fat-free Yogurt 137 Calories
1 small apple (101 g.) 53 Calories
10 min. Basketball 100-110 Calories Pasta (57 g.) 75 Calories
Playing 1 cup Fruit Juice (249 g.) 136 Calories
10 min. Volleyball 70.0 Calories 5 Crackers (16 g.) 81 Calories
Playing 1 Bottled Water 0 Calories
10 times/3 repetitions 150-300 Calories 100 grams Brown Rice 111 Calories
Push-up ½ cup Vegetable (91 g.) 59 Calories
10 times/3 repetitions 100-250 Calories 1 small Banana 72 Calories
Curl-up 100 g. Smoothies 37 Calories
10 min. Stretching 30-40 Calories 1 Boiled Egg (50 g.) 78 Calories
Exercises 100 g. Milk 42 Calories
10 min. Cycling 100 Calories 1 slice Bread (9 g.) 24 Calories
1 small Banana 72 Calories
20 min. Swimming 100-250 Calories 1 cup Cereal with Milk 72 Calories
(depends on your weight)
B. CHECK YOUR UNDERSTANDING
In fifteen (15) minutes, organize your thoughts and come up with your own idea of what physical
fitness means to you (at least 300 words).

For me it is an overall state of good health and fitness, the capacity to do various
parts of physical activities, jobs, and sports. It is a combination of physical activities that is
suitable for a person’s current condition and age. It also includes mental activities like fitness
games that help you stay active and help you maintain a healthy mind. Physical fitness is not
only one of the most important keys to a healthy body, it is the basis of dynamic and creative
intellectual activity. Fitness can be described as a condition that helps us look, feel and do our
best. That means being able to rely on your body to perform when you need it to whether it be
doing daily household tasks.
This should be easy to figure out if you just take a look at the dictionary definition
of the word. In fact, when I say physical fitness there are things that comes to my mind like
strength, flexibility, endurance and the ability to function at your peak of capability. All of these
are very important attributes for every human being to have.