Romel Dave Abajar BEED 3-B

Module 2 (EED119)

What’s More
Activity 1.1. Arrow It Out!

Follow the arrows and supply the blank portion of the Mind Map. Possible answers are inside the box.
Write the letter of your choice.

1. J

2. I

3. H

4. G

5. F

6. E

7. D

8. C

9. B

10. A

Activity 1.2. my Fitness Map!

Complete the graphics below by answering the questions found inside the box. Choose the letter only.

1. F

2. D

3. C

4. B

5. A

What I Can Do
Activity 1.1, My FITT Goals!

Now that you have assessed your fitness level, you are now ready to engage in moderate to vigorous
physical activities. But you need to set fitness goals based on FITT principles to achieve / maintain HRF.
Try to make your own FITT Plan.

Principle Sample Your FITT Goal

FREQUENCY (how often) 4 – 5 times a week 3-4 times a week

INTENSITY (how hard) 2 – 4 sets (10-20 3-5 sets(5-15 repetitions)

repetitions)

TIME (how long) 30 minutes 2-5 minutes

TYPE (what kind) Push up (Poor Result) sit up (poor result)

Cardio-vascular endurance

Muscular strength

Muscular endurance

Flexibility

Weight Loss (BMI)

Activity 1.2. Let’s Work It Out!

Based on your FITT Goal, make an Activity Exercise Work-Out Plan. Be guided with Rubrics found at the
Answer Key Page

My Activity Exercise Work-Out Plan

Goal: (Why you will do physical activity/exercise? It must be specific)

-----Physical activity or exercise can improve your health and reduce the risk of developing
several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and
exercise can have immediate and long-term health benefits. Most importantly, regular activity
can improve your quality of life.
Date of Implementation: (when will you start conducting your plan?)

Note: You will implement this plan for the whole duration of the semester (8 weeks).

Activity: (refer to your sets of activity on your FITT plan )

Week Mon Tues Wed Thurs Fri Sat Sun

1 Slow Fast Rest Jogging Slow Jogging Rest

walking walking 25mins walking 25mins
25mins 30mins
30mins

2 Slow Fast Rest Jogging Slow Jogging Rest

walking walking 25mins walking 25mins
30mins 25mins 30mins

3 Slow Fast Rest Jogging Slow Jogging Rest

walking walking 25mins walking 25mins
30mins 25mins 30mins

4 Slow Fast Rest Jogging Slow Jogging Rest

walking walking 25mins walking 25mins
30mins 30mins
25 mins

5 Slow Fast Rest Jogging Slow Jogging Rest

walking walking 25mins walking 25mins
30mins 25mins 30mins

6 Slow Fast Rest Jogging Slow Jogging Rest

walking walking 25mins walking 25mins
30mins 25mins 30mins

7 Slow Fast Rest Jogging Slow Jogging Rest

walking walking 25mins walking 25mins
30mins 25mins 30mins

8 Slow Fast Rest Jogging Slow Jogging Rest

walking walking 25mins walking 25mins
30mins 25mins 30mins

Assessment
I. Matching Type. Match Column A with Column B. Select the letter of your
choice.
1. b
2. d
3. f
4. a
5. c

II. Multiple Choices. Choose the letter of the best answer. Choices are inside the
box.
6. a
7. d
8. c
9. b
10. b

III. True or False.

Write A if the statement is correct. Write B if the statement is
incorrect. Be guided with the underlined word/phrase.
11. B
12. A
13. B
14. A
15. A

Additional Activities
Activity 1.1. My Fitness Journal

Make a creative Fitness Journal by answering the following questions based on your personal experience
upon conducting the activities. Your work will be rated according to the given Rubrics below.

1. How do you feel the activity?

-The activity was feels great and very challenging also the outcome of this activity.

2. What challenges do you feel about the results you got?

-The outcome of this activity was a little bit complicated but still pursue and have enthusiasm to
perform it so well.

3. What do you feel about the results you got? -I feel happy with my result and my physical
transformation because it help a lot of my body being healthy and productive.

4. What are the exercise(s) that you find it difficult to perform? Why?
- Push-up is slot of harder exercise, you have most likely gained a lot of extra upper body mass which
makes it harder to lift it up. And since your bigger muscles consume more oxygen you can do less reps at
one go.You have most likely gained a lot of extra upper body mass which makes it harder to lift it up.
And since your bigger muscles consume more oxygen you can do less reps at one go.

5. What are the exercise(s) that you find it easy to perform? Why?
-Walking is easy to perform it increased cardiovascular and pulmonary (heart and lung) fitness. reduced
risk of heart disease and stroke. improved management of conditions such as hypertension (high blood
pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes. stronger bones and
improved balance.

6. Are you satisfied with your current body composition and quality of life?
-Yes, because of healthy lifestyle and proper exercise, I have satisfaction to my strong body and quality
of living.
7. How do these activities affect you and your lifestyle?
-It can elevate my physical body to be a sensible being and progressive individual. It also helps my
personality be an active, strong and bold for those challenge that I encountered daily.

8. What do you think is the importance of assessing your heath-related fitness before engaging any
moderate to vigorous physical activities?
-Health-related fitness includes aerobic capacity, body composition, muscular strength, muscular
endurance and flexibility. Each of these dimensions is related to overall health in children and adults. For
example, aerobic capacity is essential for decreasing risks of heart disease, diabetes, and strokes. One of
the importance of health related fitness is to measure yours strength if your body fit to undergo the
vigorous physical exercise.