NARRIDO, JHEANNY F.

11- MAPAGMAHAL

PRE-TEST

1. NO
2. NO
3. NO
4. NO
5. NO
6. NO
7. NO

ACTIVITIES

WARM-UP Done or undone

100 Jumping jacks or 10 minutes jumping Undone

jacks
Stretching from top to bottom Done

WORK OUT ROUTINE Done

20 minutes of Jogging in place/ jogging Done

around an open space
10 repetitions 3 sets of Push up, Squats, sit Undone
ups, leg raises
30 seconds, 3 sets of Isometric exercises: Undone
center planks, side planks, bridges.
Additional exercise you have done Done

COOL DOWN Done

II. Self –testing Activities for Skill-Related Fitness

ACTIVITY TIME COMPONENT HEART HEART RESULT INDICATE
in S RATE RATE BEFORE ABOVE OR
Seconds (BEFORE) (AFTER) - AFTER- LOWER
120
Tire Drill Run 30 Agility
through tires
(hoops or ladder)

Weave Through 3 Agility

Cones Run as fast
as you can
weaving through
cones
Balance at Three 30 Balance
Levels Use
balance board or
block. Move to a
low level and
balance (10
seconds). Move to
a medium level
and balance (10
seconds). Move to
a high level and
balance (10
seconds)
Baseball Pitch 30 Balance
Perform the
motion of a
baseball pitcher.
Go from a
balanced knee-up
position to a
dynamic motion of
the pitch, to a
balanced position
at the end of the
follow Through.
Repeat.
Sprints Perform 30 Speed
short sprints
(about 8 yards). As
soon as you
finish one sprint,
 sprint back to the
starting line.
Repeat for time
period.
Shuttle Run 30 Speed
Perform shuttle
run between two
lines.

Drop and Catch 30 Reaction time

Hold a ball in one
hand and drop.
Attempt to catch
the ball with the
same hand just
before it hits the
ground.
Jump Up to Box 30 Power
Perform jumps to
an elevated surface
(approximately
1–2 feet). Step
down and jump
again. Repeat for
time period.
Wall Ball Throw 30 Coordination
ball against wall
and move to try
and catch the ball.
If possible, use
specially made
ball that causes
irregular bounce.

REFLECTIVE LEARNING SHEET

1.How do you find health and skill -related fitness and its Components?
-
2. Explain the importance of being physically fit, now that we are facing the pandemic?

- It is critical that we maintain our physical fitness in order to stay healthy and avoid being ill. Physical
activity and exercise have been proved to have positive impacts across the life cycle. We are designed to
move, and many of our body's components operate better when we do so on a regular basis.

POST TEST

-Self – Assessment Card: Health – related fitness status

-Test Your Knowledge

1. B
2. A
3. C
4. A
5. B
6. C
7. D
8. B
9. C
10. D