Learning Task (Application)

Guide Instructions:

1. Analyze the description of each muscle and bone strengthening activities.

2. Perform at least 5 muscle and bone strengthening activities.
3. Write a reflection upon doing such activities.
4. Assess yourself (energy and performance) based on the scale below.
5. Answer the question, what will you do to improve your energy and performance?

Table 10. Scale for Muscle and Bone Strengthening Activities

Rate Description
0 Nothing at all
0.5 Very, very light
1 Very light
2 Light
3 Moderate
4 Somewhat vigorous
5–6 Vigorous
7–9 Very vigorous
10 Very, very vigorous

1. Push-ups
2. Jumping jacks
3. Running
4. Sit-ups
5. Side to side jump

REFLECTION ESSAY
Any physical activities is one of my weakness since I am not particularly fond of doing
physical activities. I do not have any illness except having short breathe during or after
doing any physical activities. Overall, I think I did pretty great. The push-ups I did were
overall good. One thing that, in my opinion, I did well was I kept my back straight.
Although, my body should go down lower for my improvement. The jumping jacks I did
were pretty good. I did well when I kept my stance straight be well coordinated. A thing
I’d like to improve is that I should jump higher while keeping my stance. The running I
did were somewhat tiring but good since I really perspired. A thing that, in my opinion, I
did well was I ran pretty fast. I can go ran faster though for my improvement. The sit-ups
I did were super okay. I did well when I was keeping my feet intact with the ground. One
thing I’d like to improve is that I can go as far as I can. The side to side jump I did were
good and I perspired a lot. A thing that, in my opinion, I did well was keeping the rhythm
of jumping sideways while opening and closing your arms every time you jump. I’d like
to improve how I execute it. There is always a room for improvement even though you
did your best and it is okay. My rate for the bone and muscles strengthening activities is
5-6. It is vigorous which is good for us. It took me effort to perform this five muscle and
bone strengthening activities.
I will eat healthy foods and do these exercises daily so that my body will slowly adapt
the exercises.