MIDTERM EXAMINATION :

SELF
EVALUATION
PAOLENE B. GOLONDRINA | BLOCK 3

PED TEACHER:
NIEVELI H. BAYANI

OBJECTIVES
Have I been able to:
1. define each health
related components of
fitness.
CARDIOVASCULAR EDURANCE
-Cardiovascular
Endurance is the ability to
perform long -term work
that uses large
movements of moderate
intensity to high intensity.
It is known by the number
of pulses or heartbeats
that our body feels and
this pulse is found from
the wrist or in the neck on
the side of our throat
where the closer the
artery to the heart the
stronger the pulse can be
felt.
MASCULAR STRENGTH
-It is the ability to
generate or absorb force,
which is usually thought of
in terms of the maximum
force that a muscle can
exert against some form of
resistance in a single effort.
It was different from
Muscular Endurance
because Mascular Strength
is the maximum amount of
force that your muscle can
generate in a single
construction at a time.
82%
SELF – RATING NOTE-TO-SELF
Rate how you extensively
Write anything that you
you were able to do the
objectives for the lesson.
think you still need to
work on or should
1 – poor
2 – good remember about this
3- excellent lesson and the objectives.
- Exercise is fundamental
for myself opinion, not just
it can build ourselves a
good body but it can also
boost ours self confident in
the sense the it not just
replenish our body but our
mental health was carry on
to have a good function.
Moreover I can tell that as
CARDIO a student I still need to
work on and study more
30 JUMPING JACKS about some knowledge on
3 - EXCELLENT what it is really exercises
was all about and how does
it works.
- I can tell that every body
who have a healthy
lifestyle has also their own
routine on how to manage
themselves. So, I conclude
to be more aware on what
my routines category so
that It would be perfectly
manage. Exercise daily is
not that a must to do but
it's up to people who
wanted to be somebody
M-STRENGTH who they wanna be, so why
am I telling this? I am telling
1 MINUTE PUSH-UP this because investing in
2 - GOOD exercises was really helpful
in our lives to have a
healthier body that like
people called it is the worth
it to work for just like what
we admired to be on it.
MASCULAR EDURANCE
-It represents multiple
muscle contractions or a
sustained muscle contraction
over time, which is easily
remembered by its keyword
"repetition," which means
"more than one." It differs
from Mascular Strength in
that Mascular Endurance is a
measurement of how many
repetitions you can move in a
given weight before your
muscles become too tired to
continue.
FLEXIBILITY
-Muscle, Movement joint
and Range of Motion,
Basically mean Flexibility is
the MUSCLE ability to move
a joint through a full range.
BODY COMPOSITION
-Relationship, Fat Mass, and
Fat Free Mass are all terms
that can be used to describe
a person's weight. Overall
Body Composition refers to
the relationship between Fat
Mass and Fat Free Mass, and
it is what makes up the body.
2. differentiate
muscular strength from
muscular endurance.
-MASCULAR STRENGTH,
is the ability of a muscles
to push or pull with
DIFFERENTIATION:
maximal force while
MACULAR ENDURANCE,
is the ability of the
muscles to repeat a
movement or hold a
position for a long period
of time
-I am desired to remember
is that how can I easily
classify all the health
related components without
messing to exchange the
M-ENDURANCE some meaning of some
BASIC PLANK components that might be
looks close to another
2 - GOOD
components. Knowing some
basics categories of
physical exercises was also
the benefit for a student
like me to use it in the
future purposes to be more
reliable in my own exercises
routine because having
knowledgable in every
FLEXIBILITY
exercises is a big impact to
ZIPPER TEST prevent a student from bad
SIT AND REACH circumstances.
3 - EXCELLENT
- Achieving perfect body is
not that easy but it is worth
it because it improved
ourselves to be more
healthy person that was
away in some deficiency in
unhealthy fatigue, so
remember that start today
and it takes time.
-Because of this lesson
help me on classifying some
health related components,
I tell that I can do easily
note some workout plan for
myself body improvement
but I think I still need some
3 - EXCELLENT advice on people who are
professionally good at
maintaining flexible body
to know the ethical
positions that would lead
me not to easily get tired on
executing routines.
 3. show familiarity on

the different methods

of measuring body fats

and weights.

AIR DISPLACEMENT
BOD POD
-With only a 1-2 percent
variance, this is one of the
most precise ways to get your
BFP. All you have to do is walk
in and sit down, and the
computer will take care of the
rest. It only takes about 15
minutes. The BOD POD
calculates air displacement by
subtracting the volume of air
in your lungs before and after
you step in.
HYDROSTATIC
UNDERWATER WEIGHING
-This method for calculating
lean body mass involves
submerging a person
FAMILIARITY:
underwater and then 3 - EXCELLENT
calculating lean body mass,
muscular mass, and body fat.
This procedure is one of the
most precise, but it is only
used in specialized research
centers, and the equipment is
expensive.
BIOELECTRICAL IMPEDANCE
ANALYSIS (BIA)
-This is a method of
determining body composition
in which body fat is measured
in relation to lean body mass.
BIA allows for early detection
of an unbalanced body
composition where it also for
earlier intervention and
prevention. Finally, BIA
calculates the resistance to
current flow as it goes
through the body, as well as
estimates of body water, from
which body fat is determined
using some formula.
4. perform the different

activities in each

health-related

component.

CARDIOVASCULAR
ENDURANCE PERFORMANCE:
- 30 Jumping Jacks 3 - EXCELLENT
MUSCULAR STRENGTH
& MUSCULAR ENDURANCE
- Push-up & Basic Plank
FLEXIBILITY
- Zipper Test &
Sit and Reach

5. create my own

exercises routine based

on the discussion.

- Even though I have a very

hectic schedule, I still stick myself
to maintain a good and healthy
body. I know myself that I need
exercise for me to achieve the
best version of myself, so I do
some routine that I know will help
me to improve myself posture.
MY WORKOUT ROUTINE
IN A DAY:
5am - 5:30am
- Wake up & Drink warm water OWN EXERCISES:
(with empty stomatch) 3 - EXCELLENT
5:30am - 6am
- Do a Jumping Rope small
wokout
6am - 6:30am
- Take a Healthy Breakfast
6:30am - 7am
- Make sure to relax and stress
out, prepare all needed things.
7am - 8:00am
DO A WARM UP EXERCISES:
Head Rotation
Shoulder (Forward &
Backward Rotation)
Wrist Rotation
Side Bend
Squat
Hip Rotation
Side Lunge
Knee Hug
 Knee to elbow
Ankle Rotation

----------30 MINS. BREAK----------

8am - 8:40am
PROPER EXERCISES:
- Jogging (20 mins)
- Jumping Rope (10 mins)

-------------HEEL TAP-------------