Instructor:Madam Christine Joy Bautista

GHING B. BALAGUER 11-HUMSS

ACTIVITIES
Activity 1:
Directions: make a design of your fitness program using the table below;

MON TUE WED THUR FRI SAT SUN

Cardio Strength Cardio Off Cardio Strength Rest

F steady
paced 30
minutes
workout inversals
week 1
intervals
week 1
workout

Cardio Strength Off Strength Cardio Strength Rest

I steady
paced 40
minutes
workout workout 2 intervals
week 2
workout

Cardio Strength Cardio Strength Cardio Strength Rest

T steady
paced 40
minutes
workout intervals
week 3
workout intervals
week 3
workout

Cardio Strength Cardio Strength Cardio Strength Rest

T steady
paced 40
minutes
workout intervals
week 4
workout 2 intervals
week 4
workout
Activity 2:
COMPLETE THE STATEMENT ON THE SPACE PROVIDED.
I have learned that I will focus my enhance my capability to do things, to become a better player
training program for my goal to in sports.

I will improve my health, career, confidence and overall to my life.

I will share my skills and knowledge freely both with my teammates and with
the broader developement community.

I do the physical activities to achieve my fitness goals.

Name:GHING B. BALAGUER Grade & Strand: 11-HUMSS

Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.2

Directions. Think at least one physical activity you have in mind that make you achieve your fitness goals and
design a program.

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Yoga Walking Jogging Swimming Dancing Sit-ups Hiking

Jogging Push-ups Yoga Squats Hiking Dancing Swimming

Push-ups Hiking Sit-ups Dancing Walking Yoga Squats

Walking Sit-ups Jogging Yoga Squats Swimming Push-ups

What are the best and worst experience you had when designing your program? Why?

—The best things you feel comfortable and the worst thing is to be dislike

If someone does not like your output design program you fill out of space.

ACTIVITIES
Activity No. 1
Identify or describe the type of exercise and rate how intense the exercise is. Use the table below;
Maximum Heart Rate: (220-age) ________________

Type of exercise Duration of exercise Intensity Perceive heart rate

before and after
 (example: Jump ropes) 30 minutes moderate 65 – 130

Jogging 60 minutes Vigorous 70—170

Walking 2miles 20 minutes Moderate 65—90
Playing Volleyball 30 minutes Moderate 70—162
Dancing 30 minutes Moderate 65—134
Biking 30 minutes Moderate 65—150

Activity No. 2
Directions: Close your eyes and think of all the activities that you do for the whole day. List it all in the
table below and tell whether it is healthy or not by putting the corresponding smile on the provided
table beside the activities. An example is provided.

DAILY ACTIVITY HEALTHY 😊😊 UNHEALTY ☹

EXAMPLE: WASHING LAUNDRY 😊😊

HAVE BREAKFAST 😊😊
TAKE A SHOWER 😊😊
BRUSH THE TEETH 😊😊
CELLPHONE USE ☹
EXERCISE 😊😊

REFLECTIVE LEARNING SHEET

Name: GHING B. BALAGUER Grade & Strand: 11-HUMSS

Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!

1.How do you find physical activity?

—Physical activity can be defined as any movement of the body that requires energy expenditure. This
includes any motion you do through the day excluding sitting still or lying down. For example, walking
to class, taking the stairs, mowing the lawn, and even cleaning your house can be considered physical
activity.

2.Explain the importance of being physically fit, now that we are facing pandemic?
—It's very important to be physically fit now that we are facing the pandemic in order to survive this
crisis. Because being physically fit is one of the the way to prevent the virus to infect you. Especially now
that those who is unfit or have weak resistance and poor immune system are the one who is prone to be
infected. Also being physically fit means having a healthy lifestyle and is ready to face any problem like this
kind of pandemic.