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    Mapeh Learning Area Physcal Education 7 - Activity Sheet No. 5

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    The document provides an activity sheet for physical education class that differentiates between aerobic and anaerobic exercises. It includes a table to track frequency, duration, intensity, specificity, and progression of exercises over time. The table is then filled out with sample exercises for lunges, squats, and planks. It also includes a training elements table that outlines the focus, frequency, intensity, exercises, time, sets/repetitions, and fitness component for stretching, strength training, cardio, and core exercises. The document provides guidance on creating a personalized exercise program.

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    Mapeh Learning Area Physcal Education 7 - Activity Sheet No. 5

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    8 views2 pages
    The document provides an activity sheet for physical education class that differentiates between aerobic and anaerobic exercises. It includes a table to track frequency, duration, intensity, specificity, and progression of exercises over time. The table is then filled out with sample exercises for lunges, squats, and planks. It also includes a training elements table that outlines the focus, frequency, intensity, exercises, time, sets/repetitions, and fitness component for stretching, strength training, cardio, and core exercises. The document provides guidance on creating a personalized exercise program.

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    Act_5_PE_1st (1)

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    The document provides an activity sheet for physical education class that differentiates between aerobic and anaerobic exercises. It includes a table to track frequency, duration, intensity, specificity, and progression of exercises over time. The table is then filled out with sample exercises for lunges, squats, and planks. It also includes a training elements table that outlines the focus, frequency, intensity, exercises, time, sets/repetitions, and fitness component for stretching, strength training, cardio, and core exercises. The document provides guidance on creating a personalized exercise program.

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    8 views2 pages

    Mapeh Learning Area Physcal Education 7 - Activity Sheet No. 5

    Uploaded by

    E
    The document provides an activity sheet for physical education class that differentiates between aerobic and anaerobic exercises. It includes a table to track frequency, duration, intensity, specificity, and progression of exercises over time. The table is then filled out with sample exercises for lunges, squats, and planks. It also includes a training elements table that outlines the focus, frequency, intensity, exercises, time, sets/repetitions, and fitness component for stretching, strength training, cardio, and core exercises. The document provides guidance on creating a personalized exercise program.

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    MAPEH LEARNING AREA

    First Quarter SY 2021 - 2022

    PHYSCAL EDUCATION 7 – ACTIVITY SHEET NO. 5


    PHYSICAL FITNESS (FITT as EXERCISE PROGRAM)

    Class Number: ____B-5___________ Date: ____01/10/2021_______________


    Name: ______Rainmar S. Custodio__ Score: ________________________________
    Grade and Section: _____VII – St. Pancratius_ Teacher: MR. RAMEL E. SABANGAN

    V. ACTIVITIES
    A. Direction: Using list or bullet, differentiate aerobic exercises to anaerobic exercises.
    AEROBIC
    Cycling ANAEROBIC Push-ups
    Hiking Pull-ups
    Plank Jacks Squats
    Running Burpees
    Swimming Weight Lifting

    b. Fill in the table

    EXERCISES Frequency Duration Intensity Specificity Progression

    Lunges 3 minutes Low 3 times


    Squats M-W-F Muscular more
    Plank Strength intense
    every week
    Until Limit
    5 minutes Medium 2 times
    more
    intense
    every week
    Until limit
    2 minutes Medium 2 times
    more
    intense
    every week
    Until Limit

    Training Frequenc Intensit Type of Exercise Time Sets & Fitness


    Element y y Repetitio Component
    s (Days per n (Health/Skill)
    Week) Counting
    Stretching Every start Low 1. Shoulde 2 1 set 10 Muscular
    of Workout r minute counts Endurance
    Rotation s 2 sets 16
    2. Neck 2 counts
    rotation minute 2 sets 8 Flexibility
    s s counts
    3. Lunges 3 1 set 10 Flexibility
    4. Toe minute counts
    touches s
    2
    minute
    s
    Strength Wednesday Low - 1. Bicep 4 2 sets 16 Muscular
    Training Medium Curls minute counts Strength
    2. Push- s 2 sets 8 Muscular
    ups 2 counts Strength /
    3. Squats minute Power
    s 2 counts Muscular
    5 16 counts Endurance
    minute
    s
    Cardio Monday Low 1. Walking 5 1 set 10 Cardiorespirator
    2. minute counts y Exercise
    Jumping s 2 sets 8
    Rope 2 counts Cardiorespirator
    minute y Exercise
    s
    Core Friday Medium 1. Plank 2 2 sets 8 Muscular
    Exercise 2. Pull-ups minute counts Endurance
    3. s 1 set 10
    Crunche 3 counts Muscular
    s minute 2 sets 8 Strength /
    s counts Endurance
    3
    minute
    s
    Direction: Complete the sample personalized exercise program.

    REFLECTION:
    Having aware of the negative effect of sedentary lifestyle to health, how will you
    consistently and systematically perform and maintain your good physical conditions?

    I will schedule my exercise and make sure I properly develop each component of
    my health.

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