Name: Joseph B. Calimpong Jr.

______________________________ Score:
Year & Section:BSN – 1C ____________________________________Date:

ACTIVITY
Instruction: Answer the question.
*In your own opinion or self-realization, cite at least 3 important benefits when you engage yourself
into a cardio-respiratory workout program.

There are so many realizations I learned while doing the workout. I know that engaging in any
kind of exercise is not wasting time and it's also enjoyable besides doing those exercises with
my cousins. I have found that cardio exercise helps to minimize body weight because cardio is a
fantastic exercise that helps you burn fat and lose calories for those who want to slim down.
Finally, one of the advantages of this exercise is that it increases lung capacity. Yet when we
conduct this exercise, it can be hard to breathe. However, that heavy breathing we are
experiencing is actually improving our lungs. Cardio will increase our lung capacity as we push
our breathing ability to the limit during a workout or exercise.

ASSESSMENT
Instructions
1. Create your own Cardio-respiratory workout plan.

Pick or select at least three or more movements from the cardio-respiratory routines we had
discussed and add them as your workout. Perform each exercise for 30–60 seconds and complete
2–3 rounds or more. 

Individual Cardio-respiratory Workout Routine  

The student will create a cardio-respiratory workout routine based on the module 6 that has just
been completed. Workout routine will have a warm-up, a series of exercises to complete the
routine, and a cool down. Provide a documentation (e.g. printed photos) as your evidence or proof
that you perform the said activity.

Cardio-Respiratory Workout Routine

   Excellent Good Fair Poor

10 pts 8 pts 5 pts 2 pts

Warm-Up Excellent Good Fair Poor

Students provide 5 Students provide 5 Students provide a Students did not

detailed exercises that
make sense to the routine.
The student intends to
warm-up the muscles that
will be used during the
workout.
fairly detailed few exercises, only a include any
exercises. Most of the few muscle groups warm up
exercises will properly used in the exercises. exercises in the
warm-up the muscles The exercises are not routine.
being used in the detailed.
exercise routine.

Cardio- Excellent Good Fair Poor

respiratory
Exercise
Routine Students include all the
required amount of
cardio-respiratory training
exercises and the amount
of repetitions for each
exercise. The plan is
written well enough that
anyone could use the
routine.
Students included more Students included Students did not
of the required amount only more than half include cardio-
of cardio-respiratory cardio-respiratory respiratory
training exercises and training exercises, training
the amount of missing repetitions exercises or
repetitions for each for exercises. The repetitions.
exercise. The routine routine was hard to
was fairly easy to follow.
follow.

Cool Down Excellent Good Fair Poor

Students included 4 cool Students included 3 Students included Students did not
down stretches at the end cool down stretches at less than 2 cool include a cool
of the routine. the end of the routine. down stretches in the down stretching
routine. in the routine.

 
RUBRIC for Write-up
5POINTS -     The answer is complete, correct and very clear.
4POINTS -     The answer is complete, clear but with minimal error in the
concept.
3POINTS -     The answer is incomplete, correct and clear. 
2POINTS -     The answer is incomplete and partially correct.
1POINT  -      The answer is incomplete and incorrect.
 FORMAT OF  THE WORKOUT PLAN

2. Make a write-up for your reflection regarding to your experiences while performing the planned
workout- your feeling, the flow, and the importance of the workout to achieve a better and healthier
life.

Name: Joseph B. Calimpong Jr.

Course, Year & Section: BSN-1C
Birthday: April 12, 2001
Age: 19 Gender: Male
Height: 5’8 Weight:77 (2 x 2 photo)

Cardio-respiratory Workout Strength Workout Flexibility Workout

Days Activity and Number of Activity and Number of Activity and Number of
hkghkdkf
Repetition or Time Duration Repetition or Time Duration Repetition or Time Duration
Sunday
Date: 12/27/20 High Knees – 2 sets (8
jj

Time: 5:30 – 6: 00 repetition) for 3 minutes

pm
BUB

Monday
Date: 12/28/20 Butt Kicks – 2 sets (8
Time: 5:45 – 6:30
repetition) for 3 minutes
pm

Tuesday
Date: 12/29/20 Jumping Jacks – 2 sets (8
Time: 3:15 – 3:32
pm repetition) for 4 minutes

Wednesday
Date:12/30/20 Squat Jumps – 2 sets (8
Time: 5:12 – 5:35
repetition) for 4 minutes
pm

Thursday
Date: 12/31/20 Mountain Climbers – 2 sets
Time: 3:26 – 3:45 (8 repetition) for 4minutes
pm

Friday
Standing Alternating Toe Touches
Date: 01/ 01/21
Time: 7:15 – 7:28 – 2 sets (8 repetition) for 3minutes
 Saturday
Date: 01/02/20 High Knees – 2 sets (8
Time: 4:35 – 4:53 repetition) for 3 minutes

Note: Week 1 only (Cardio-respiratory fitness)

 STANDING ALTERNATING
MOUNTAIN CLIMBERSTOE TOUCHES,
DOCUMENTATION
DOCUMENTATION FOR(PICTURE
FORKNEES,
1 WEEK 1 WEEK (PICTURE FOR
FOR 3 DAYS)
HIGH DOCUMENTATION FOR 1
3 DAYS)
WEEK (PICTURE FOR 3 DAYS)
SQUAT JUMP, DOCUMENTATION FOR 1
WEEK (PICTURE FOR 3 DAYS)
BUTT KICKS, DOCUMENTATION FOR 1 WEEK
(PICTURE FOR 3 DAYS)