Name: Galinato, Jewel R.

Date:
Course, Year Section: BSN 1-A Score:
Subject: Fitness and Wellness

PHYSICAL ACTIVITY LOG

Physical Activity Category Points Maximum Points per Month

Non-Playing Game 2
Involvement 1
*Game Spectator 3
*Sports Officiating 2
Sports Event Staff
Validation
Game Spectator
1. Game Ticket
2. One-page essay that describes the following
* What the event was;
*Where and when it was held
*Who the competitors/competing teams were
*What motivated you to watch/participate in it; and
* How had the event contributed to your effort to become/stay fit.

PHYSICAL FITNESS TEST = 25

PHYSICAL ACTIVITY/PERFORMANCE =25

CIRCUIT EXERCISE =20

FOOD LOG =10

FITNESS CHALLENGE = 20
 UAAP season 77 women’s senior division
Ateneo Lady Eagles rival against De La Salle Lady Archers

For both men and women of all ages, sports in society today can be exciting to watch
and even enjoyable to play. Participating in sports will allow you to achieve the satisfaction
of improving your health and skills. And also your stamina. It engages the mind and the body
while at the same time energizing and de-stressing you. Whether you are good at sports or
not, it will still boost your fitness level. It is a perfect exercise for the body to play a sport as
it enhances breathing as the muscles in the body are working. It dramatically increases your
stamina, power, endurance and helps develop muscles. Besides, it’s more engaging and
enjoyable for some people than going to a gym.

Therefore, it encourages me to watch a sports game in order to have a brief

knowledge and to be more encourage by the physical features of the said players. Literally, I
watched a volleyball sports specifically UAAP season 77 women’s senior division. It was
held in November 22, 2014 at the Mall of Asia Arena in Pasay City, Metro Manila. The
Competitors are Ateneo Lady Eagles rival against De La Salle Lady Archers. What motivated
me to watch their game is that I heard that after the said time out the reporters of sports and
action will be interviewing some of the players and ask what are their secrets why did they
achieve those strengths and physical fitness they have gained in playing sports which is
volleyball. Not just to gain knowledge about their skills, exercises or trainings but what’s
motivated me the most was the physical features of the players. The players are trained
enough to stay fit and also healthy. They don’t seem to be easily tired while playing the said
game. Having to watch sports game is really an encouragement to those who are eager to be
fit and to be strong enough. We shouldn’t just have to at least gain knowledge but also to
apply those knowledges we have gained to those players in order to become physically fit.
Generally speaking, having a physically fit body would make you stronger and live a
healthier lifestyle. Being physically fit can enhance the efficiency of your body’s muscles,
including the heart. Exercising helps to develop muscle strength and capacity in several
different ways. The goal of a person is to lose weight and have a perfectly toned body.

Part of my puberty when I was on my 7 th grade, I was too fat that there was no gap
between my thigh, I ate 4 meals a day. I just felt hungry every day. I ate everything and did
not care about the calories. At that time, when I saw other thin or normal weight girls whom
could show beautiful legs in uniform skirts, and I was got bullied by my classmates. it was
that moment that I suddenly became incredibly self-conscious about my body. So, when I
watched the UAAP volleyball season 77 when an injury-plague Lady Spikers Squad lost their
team captain and ace scorer Ara Galang as well, was hard-pressed to give the defending
champions much of a fight, that gave me an inspiration to continue what I love to do and not
minding those people that drags me down, just like the players in the winning team, they keep
and worked their selves with programs, proper diet and exercises or routines for their
physical and mental fitness. I believe that with determination nothing is impossible. From
that moment, I decided to lose weight. I ate proper diet and do some workouts and morning
routine to become mentally and physical fit. From the next day, my devil switch to be turned
on. As Lady Spiker Team captain quoted during her interview, “No matter how far life
pushes you down, no matter how much you hurt, you can always bounce back.” But this is
not for the people that bullied me, it is for myself, my health and gaining again my
confidence in short it is for my own good and I make sure that everything is balance, because
everything that is too much is not good for us.
Personal Food Log (1WeeK)

Food/Beverage
Hunger/fullnes Mood Mood Quantity Evidence (Picture of
Day MEAL
s level before after food /receipt
(Carbohydrates)

1
Cereal
Starch
Polysaccharides

Milk

Breakfast Lactose
Disaccharide

Water

Snack

Ice cream
Sucrose
Disaccharide

Water
 broccoli
Fructose
Monosaccharide

Rice
Lunch Starch
Polysaccharides

Water

Bread
Starch
Polysaccharides
Snack
Coke
Fructose
Monosaccharide

Dinner Orange chicken

(deep fried with
sweet sauce)
Sucrose
Disaccharide
Rice
Starch
Polysaccharides
 Orange juice
Fructose
Monosaccharide
Total Fruits and Veggies: 2
quantity Grain Products: 4
of Food Milk and Dairy: 3
Intake/day Fats/oils: 1
7 Water/Beverages: 5

Food/Beverage
Hunger/fullnes Mood Mood Quantity Evidence (Picture of
Day MEAL
s level before after food /receipt
(Carbohydrates)

2
Banana Fritters
Fructose
Monosaccharide

Milk
Breakfast Lactose
Disaccharide

Water

Snack
Cupcake
Lactose
Disaccharides

Orange juice
Fructose
Monosaccharide
 Black beans
Starch
Polysaccharides

Rice
Lunch Starch
Polysaccharides

Water

Palabok
Starch
Polysaccharides
Snack

Water

String beans
(adobo)
Starch

Dinner Polysaccharides

Rice
Starch
Polysaccharides
 Coke
Fructose
Monosaccharide

Total Fruits and Veggies: 4

quantity of Grain Products: 2
Food Milk and Dairy: 2
Intake/day Fats/oils: 1
7 Water/Beverages: 5

Food/Beverage
Hunger/fullnes Mood Mood Quantity Evidence (Picture of
Day MEAL
s level before after food /receipt
(Carbohydrates)

3
Oatmeal
Starch
Polysaccharides

Hot chocolate
Breakfas drink
t
Lactose
Disaccharide

Water

Snack Potato chips

Starch
Polysaccharides
 Royal soda
Fructose
Monosaccharide

Eggplant torta
Fructose
Monosaccharide

Rice
Lunch Starch
Polysaccharides

Orange juice
Fructose
Monosaccharide

Burger King
Whopper
Fructose
Monosaccharide
Snack
Yogurt
Lactose
Disaccharide

Sautéed Cabbage
Fructose
Dinner Monosaccharides

Rice
Starch
 Polysaccharides

Water

Total Fruits and Veggies: 6

quantity Grain Products: 5
of Food Milk and Dairy: 3
Intake/day Fats/oils: 3
7 Water/Beverages: 3

Mood Food/Beverage
Hunger/fullness Mood Quantity Evidence (Picture of
Day MEAL befor
level after food /receipt
e (Carbohydrates)

Vegetable soup
with corn syrup
Fructose
Monosaccharide

Milk

Breakfast Lactose
Disaccharide

Water

Macaroni and
cheese
Snack
Lactose
Disaccharide
 Water

Coconut milk
stew squash and
beans
Fructose
Monosaccharide
s

Rice
Lunch
Starch
Polysaccharides

Royal soda
Fructose
Monosaccharide

Milk puddings
Lactose
Disaccharide
Snack
Orange juice
Fructose
Monosaccharide

Dinner Lima Bean

(Adobo)
Starch
Polysaccharides
 Rice
Starch
Polysaccharides

Water

Total Fruits and Veggies: 4

quantity Grain Products: 3
of Food Milk and Dairy: 2
Intake/da Fats/oils: 1
y Water/Beverages: 4
7

Mood Food/Beverage
Hunger/fullness Mood Quantity Evidence (Picture of
Day MEAL befor
level after food /receipt
e (Carbohydrates)

5 Pancake
Glucose
Monosaccharide
Hot chocolate
drink
Breakfas Lactose
t
Disaccharide

Water

Snack Carbonara
Starch
Polysaccharides
 Water

Carrot patties
Fructose
Monosaccharide

Rice
Lunch Starch
Polysaccharides

Water

Spaghetti
Starch
Polysaccharides
Snack
Orange juice
Fructose
Monosaccharide
Dinner
Grilled eggplant
Fructose
Monosaccharide

Rice
Starch
Polysaccharides
 Water

Total Fruits and Veggies: 3

quantity Grain Products: 3
of Food Milk and Dairy: 4
Intake/da Fats/oils: 2
y Water/Beverages: 4
7

Mood Food/Beverage
Hunger/fullness Mood Quantity Evidence (Picture of
Day MEAL befor
level after food /receipt
e (Carbohydrates)

Fried rice
Starch
Polysaccharides

Grilled eggplant
Breakfas with tomatoes
t
Fructose
Monosaccharide

Water

Snack Cookies
Sucrose
Disaccharide
 Water

Grilled okra
Fructose
Monosaccharide

Rice
Lunch Starch
Polysaccharides

Coke
Fructose
Monosaccharide

Cake
Sucrose
Disaccharide
Snack

Water

Dinner Sesame Chicken

Fructose
Monosaccharide
 Rice
Starch
Polysaccharides

Water

Total Fruits and Veggies: 2

quantity Grain Products: 3
of Food Milk and Dairy: 2
Intake/day Fats/oils: 2
7 Water/Beverages: 5

Food/Beverage
Hunger/fullness Mood Mood Quantity Evidence (Picture of
Day MEAL
level before after food /receipt
(Carbohydrates)

7
Apple pie
Fructose
Monosaccharide

Milk
Lactose
Breakfa
Disaccharide
st

Water

Snack French fries

 Starch
Polysaccharides

Milkshake
Maltose
Disaccharide

Pinakbet
Fructose
Monosaccharide

Rice
Lunch Starch
Polysaccharides

Orange juice
Fructose
Monosaccharide

Snack
Cookies
Sucrose
Disaccharide

Water
 String beans
(adobo)
Fructose
Monosaccharides

Rice
Dinner Starch
Polysaccharides

Coke
Fructose
Monosaccharide

Total Fruits and Veggies: 5

quantity of Grain Products: 4
Food Milk and Dairy: 3
Intake/day Fats/oils: 1
7 Water/Beverages: 4

Total Fruits and Veggies: 26

quantity of Grain Products: 24
Food Milk and Dairy: 19
Intake/day Fats/oils: 11
49 per Water/Beverages: 30
week

PHYSICAL FITNESS TEST = 25

PHYSICAL ACTIVITY/PERFORMANCE =25

CIRCUIT EXERCISE =20

FOOD LOG =10

FITNESS CHALLENGE = 20
Review…
EXERCISE/WORK OUT DEFINITION & BENEFITS
The Dead Bug is a core exercise that can be used in place
of Crunches. It develops the entire front side of the core,
whereas Crunches only work the upper abs. The arm and
DEAD BUG SERIES
leg raise works your upper and lower abs at the same
time, and your oblique must fire when you reach across
your body to touch your opposite foot.
The bird-dog is a bodyweight floor exercise that
strengthens the core—more specifically, the abdominal
muscles, lower back, butt, and thighs. Although it is called
BIRD-DOG SERIES
an isolation exercise, a lot is going on from head to thigh.
1 In a bodyweight exercise, you need no equipment as
your own body provides the resistance.
Since planks work your core, that means they work
basically the whole body, from your pelvic girdle to your
shoulder girdle as well as your legs. The plank strengthens
PLANK SERIES
your spine, your rhomboids and trapezius, and your
abdominal muscles, which naturally result in a strong
posture as they grow in strength.
From your quads, glutes, and calves to your abdominal
muscles, hips, and shoulder girdles, crawling exercises
tone your whole body. Plus, crawling is said to be the
CRAWLING EXERCISE
foundation of your gait pattern, which means that it ties
your whole body together, boosting your coordination
and kinesthetic awareness in the process.
 You will see the step-by-step proper procedure of the given exercises on the
following pages…

Dead
Bug
Series

Raise your leg aligned to your hip. Bring your leg back to its preparatory
position not fully touching the ground. Repeat the same action for 10
times. Do the same action to the other leg.

Knee Flexion
and

Extend your knee, ankle not touching the ground. Bring back the knee to it’s preparatory
position maintining 90 degrees angle. Repeat the same action for 10 times. Do the same
action to the other leg.
 Knee and
Shoulder
Flexion and

Slowly extend your right shoulder and knee synchronously, ankle and fingertips not touching
the ground. Bring the right arm and knee to its preparatory position. Repeat the same action
for 10 times. Do the same action to the other leg.

Knee and
Shoulder
Flexion and

Slowly Extend your right shoulder and the opposite knee synchronously, ankle and
fingertips not touching the ground. Bring the right arm and the opposite leg to its original
position maintining 90 degrees angle. Repeat the same action for 10 times. Do the same
action to the other leg.
 Bird Dog
Series
Knee Lifting

Lift your knee one or two inches off the floor/mat. (Inhale) Maintain brace form as you do
the action. Return to original position as you exhale. Repeat the same action for 10 times.
Do the same action on the other knee.

Knee Flexion
and

Raise your left leg, keeping your shoulders and hips parallel to the floor. Ankle on a
dorsiflexion. Inhale for 3 seconds. Return to your original position. Exhale for 4 seconds.
Repeat the same action for 10 times. Do the same action on the other knee.
 Knee and
Shoulder

Draw your shoulders blades together. Raise your right arm and left leg, keeping your
shoulders and hips parallel to the floor/mat. Lengthen the back of your neck and tuck your
chin into your chest to gaze down at the floor. Hold this position for 3 seconds. Return to
your original position. Repeat the same action for 10 times. Do the same action starting on
the left arm and right leg.
 Plank
Series
Elbow or
Low Plank

Raise your trunk up, and squeeze your quads, glutes and core. Maintaining the brace
position. Inhale through your nose and exhale through your mouth – don’t hold your breath.
For women, do it for 30seconds and 45 seconds for men. Repeat for 3 sets.

Full Plank

Raise your trunk up, and squeeze your quads, glutes and core. Maintaining the brace
position. Elbow extended parallel to the shoulder. Inhale through your nose and exhale
through your mouth – don’t hold your breath. For women, do it for 30 seconds and 45
seconds for men. Repeat for 3 sets.
 Side Plank

Contract your core and raise your hips until your body is in a straight line from head to feet.
Hold the position without letting your hips drop. For women, do it for 30 seconds and 45
seconds for men. Do it also on the other side.
 Crawling Exercises
18 Different Crawling Variations

Baby Crawl Bear Crawl Table Top

Crawl

Sideways Circle Crawl Crab Crawl

Table
Top Crawl

Sideways Gorilla Crawl Sideways

Crab Gorilla
Crawl
 Beginner Advanced
Inch worms
Alligator Alligator

Crawl with Crawl with

Army Crawl
Sit Through Pull Through

Plank Walk Sideways Slider Crawl

Plank Walk