LESSON 1 ACTIVITIES

Activity 1
Blasabas Jules Ken R.
Name:_____________________________________Course&Year:________
BPED-1A
Date:_____________________________________Score:_______________
September 21, 2022

Instruction:

1. Read and understand properly the given instruction below.

2. Answer honestly the seven questions.

Physical Activity Readiness Questionnaire (PAR-Q) and You

Retrieved from https://geriatrictoolkit.missouri.edu/his/Par-Q.pdf

Instructions: Common sense is your best guide when you answer these questions. Please
read the
questions carefully and answer each one honestly by putting a checkmark (/):
YES NO

□ □ 1. Has your doctor ever said that you have a heart condition and that you should only
do
physical activity recommended by a doctor?

□ □ 2. Do you feel pain in your chest when you do physical activity?

□ □ 3. In the past month, have you had chest pain when you were not doing physical activity?
□ □ 4. Do you lose your balance because of dizziness or do you ever lose consciousness?
□ □ 5. Do you have a bone or joint problem that could be made worse by a change in your
physical activity?

□ □ 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?

□ □ 7. Do you know of any other reason why you should not do physical activity?
Activity 2

Name: Blasabas
____________________________________
Jules Ken R. Course & Year:_________________
BPED-1A
Date:_____________________________________
September 21, 2022 Score:__________________________

Instruction:

Compute your BMI:

Here is the formula in getting your Body Mass Index (BMI).

BMI Formula = WEIGHT[in Kilograms] Example: Weight 30kg = 20.83
HEIGHT [in Meters]2 Height (1.2 m) 1.44
2

BMI = 20.83
Body classification: Normal

Body Classification is determined based on BMI result.

BELOW 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – ABOVE Obese

Compute your BMI to get your body classification based on the scale above.
Weight _______kg
53.7
1.43 m)2 = 18.7
Height (______ __________

My BMI _________
18.7 kg/m Body Classification:______________________
Normal
Activity 3

Name: ____________________________________
Blasabas Jules Ken R.
Date:_____________________________________
September 21, 2022
Course & Year:_________________
BPED-1A
Score:__________________________

Instruction: Follow the instruction given below in computing your DATA

Target Heart Rate (THR) Worksheet

Retrieved on July 12, 2020 from https://www.lowell.k12.ma.us/cms/lib/MA01907636/Centricity/Domain/1041/Traget_Heart_Rate_Worksheet.pdf

Here is how to calculate your target heart rate (THR) range…

1) First of all, you need the following data:

a. Resting Heart Rate (RHR)- (count pulse at rest for 1 minute)

Locate your pulse and count your heart beats.
My RHR = _________________
72

b. Maximum Heart Rate (MHR) - (220 – your age = MHR)

My MHR = ___________________
201

For example, if you are 17 years old, your MHR is 203 beats per minute, or 220–17=203.

2) Enter the above data in the following two formulas and solve. The formulas represent the
lower (60%) and upper (85%) limits of your target heart rate range.

(60%)— ______
201 - ______
72 = ______
129 x .60 = ______
77.4 + ______
72 = ______
149.4
MHR RHR RHR LOWER LIMIT

(80)— ______
201 - ______
72 = ______
129 x .85 = 109.65
______ + ______
72 = ______
181.65
MHR RHR RHR UPPER LIMIT

3) Enter your target heart rate:

My target heart rate is: ___________

149.4 to ___________
181.65
lower limit upper limit
Activity 4

Name: ____________________________________
Blasabas, Jules Ken R.
Date:_____________________________________
September 21, 2022
Course & Year:_________________
BPED-1A
Score:__________________________

INSTRUCTIONS:
1. Print activity 1, 2, 3,4 and 5.
2. Fill out the data that is being ask.
3. Write the before and after exercise result for comparison.
4. File your activities in a blue folder with plastic.

Monitoring Log

Baseline Data

DATE BMI Body Resting Heart RHR Maximum Target Heart

Classification Rate (RHR) Heart Rate Rate (THR)
Classification (MHR)
60% 85%

Example

8/29/22
9/17/22
Average
BEFOR 72 201 149.4 181.65
E
18.7 Normal
80 Below Average 201 152.6 182.85
AFTER

9/18/22
Before 18.7 Normal 68 Above Average 201 147.8 181.05
After 1.87 Normal 76 Below Average 201 151 182.25
9/19/22

Before 18.7 Normal 84 Poor 201 154.2 183.45

After 18.7 Normal 88 Poor 201 155.8184.05
9/20/22
Before 18.7 Normal 64 Good 201 146.2 180.45
Above Average
After 18.7 Normal 68 201 147.8 181.05
9/21/22
 Before 18.7 Normal 76 Below Average 201 151 182.25
After 18.7 Normal 80 Below Average 201 152.6 182.85

Activity 5

Personal Contract

Blasabas, Jules Ken R.

Name:_______________________________Section BPED-1A September 21,2022
:_____________Date:_______________
September 17, 2022
Start Date: _________________________Finish Date:_______________________________
September 21, 2022

Gaining normal weight to be physically fit in any leverages.

The Goal:__________________________________________________________________
Motivation(benefits):_________________________________________________________
To improve our body health by proper exercising and with balance diet.
With these, the body will maintain balance and posture for one's health.
___________________________________________________________________________
_______________________________________________

Identify current stage of change (use Q3-1):

Match your current stage of change and other stages you anticipate progressing through with
the appropriate processes of change (see main text, Figure 3.3):
I______________________________________________________________________________
am now at stage (B) Action Stage.
"Walking enhances cardiovascular health, physical fitness, depression and fatigue relief, mood impr
______________________________________________________________________________
lessens joint stress and pain, can help prevent weight gain, lowers risk of cancer and chronic diseas
"Walking enhances
endurance, cardiovascular
circulation, posture, andhealth, physical
the list goes onfitness, depression and fatigue relief, mood impro
and on,"
__________________________________
What specific techniques will you use for each of the processes identified above (see main text,
Q-2)?

Processes Specific techniques

Lesson
We focus1further on health evaluation and the value of leading a healthy
lifestyle in this class. Students who successfully complete this module will
be eligible to:
using the physical readiness questionnaire (PAR-Q) and a questionnaire
on a healthy lifestyle, determine one's current state of health;
determine the body classification and calculate the body mass index
(BMI);

calculate your target heart rate (THR), maximal heart rate (MHR), and
resting heart rate (RHR) ssess and acknowledge the significance of being
aware of one's health status prior to engaging in any physical activity for
the sake of safety.
Lesson 2

Lesson 3

Lesson 4

Lesson 5
Stage of change on the finish date: ______________________________________________

I, Jules Ken R. Blasabas , agree to work toward a healthier lifestyle, and in doing so shall
comply with the terms and dates of this contract.

Signature:__________________ Date: ______Witness:_________ Date:

________________

Activity 6

Name: ____________________________________
Blasabas Jules Ken R.
Date:_____________________________________
September 21, 2022
Course & Year:_________________
BPED-1A
Score:__________________________

INSTRUCTIONS:
Write your answer in the space provided. Make a paragraph within 200 words that best
described your idea considering the following questions below.

1. Explain the importance of health.

2. Explain the relationship between stress and health.
3. How does stress affect your health?
 Health is very essential for living life
to the fullest time. Living a healthy life
would extend one's lifespan and also
regenerate the body and mind. A
response to a difficulty or a change is
stress. Stress can be advantageous
in the short run. You become more
focused and have more energy to
complete tasks. However, chronic
stress might result in major health
issues. Women are more likely than
men to report experiencing
headaches and upset stomachs as a
result of stress. Additionally, sadness
and anxiety are two mental health
issues that are more prevalent in
women and are exacerbated by
stress. We all experience stress in
life, so it's expected that you will as
well. Even though you are powerless
over the source of the stress,
managing it is one of the healthiest
things you can do. It may be a
challenge that helps to keep us
focused, attentive, and prepared to
stay
Activity 7 out of harm's way. But excessive
stress might harm our health.
Additionally, according to a study, it
can exacerbate or cause certain
Name: ____________________________________ Course & Year:_________________
Date:_____________________________________ Score:__________________________

INSTRUCTIONS: Create a personal diagram of health and explain in two 0r three paragraph.
Activity 8
Name: ____________________________________
Blasabas,Jules Ken R. Course & Year:_________________
BPED-1A
Date:_____________________________________
September 21, 2022 Score:__________________________

INSTRUCTIONS:
Directions:
Take a deep breath for 3x and walk in space in your place or in your home that you feel your
secured and less distraction. Check your, pulse and record the resting rate thereafter, Take
yourself for a walk for 20-30 mins. But be aware of how your heart works for you by checking
your heart rate if it is increasing, after a 30 mins, log again the results of your heart rate. Take
some rest for a while and get some water to drink and listen again the way your heart beat…
does it go back to the resting rate ?

In this part, you are to make your reflections based on the guide questions provided.
Make your statement concise and direct to the point.

Reflection:
 ● Why assess one’s health status before participating in any physical activities?
We need to know the "before" of our health status so that we
can easily distinguish differences in the "after" of the said
activities.

● Why do you need to know your BMI and body classification?

It's an accurate approach to determine whether your weight
is balanced with your height.

● What will happen to your resting heart rate as your heart gets stronger?
As the heart muscle gets stronger and better at pumping
more blood per beating, RHR decreases. For the same
amount of blood to be pumped, the body requires fewer
heartbeats. Your heart must beat more frequently to
pump the same volume of blood if your heart muscle is
weak.

● What was the feeling involved while you are walking at your place and give
time yourself?
"Walking enhances cardiovascular health, physical fitness,
depression and fatigue relief, mood improvement, lessens
joint stress and pain, can help prevent weight gain, lowers
risk of cancer and chronic diseases, improves endurance,
circulation, posture, and the list goes on and on,"

Activity 9
Name: ____________________________________ Course & Year:_________________
Date:_____________________________________ Score:__________________________

INSTRUCTIONS:
1. Execute the following exercise for 2 weeks.
2. Follow the procedure in executing the exercises from your module.
 3. Evaluate your performance with the use of the criteria from your module.
MUSCLE BONES
INVOLVED INVOLVED
OR OR
DAYS EXERCISES INTENSITY REPETITIONS REST WORKING WORKING

WARM UP
1.
2.
5 3.
DAYS
A
WORK OUT
WEEK
PROPER
DEAD BUG
HIP BRIDGE
ROLLING
BIRD DOG
PRESS UP
DOWNWARD
DOG
SPLIT
SQUAT
LATERAL
SQUAT
COOL
DOWN
1.
2.
3.