BOHOL ISLAND STATE UNIVERSITY – MAIN CAMPUS

College of Engineering and Architecture

S.Y. 2022-2023 (1st Semester)

ASSESSMENT AND ACTIVITIES FOR PHYSICAL EDUCATION I

(PRELIM) TOPIC: INTRODUCTION TO PHYSICAL EDUCATION
ASSESSMENT: #1 – Exercise Plan
Instructor: Chrystel Mariz R. Gementiza, LPT

General Instructions: 
● Kindly accomplish these tasks and pass the following on or before September 19, 2022 at 11:59 PM. 
● Upon submission at our google classroom, kindly save and rename this file following this format –
“COURSE/SECTION – LAST NAME, FIRST NAME – A1_Prelim”
● Please pass the exercise plan ONLY at our google classroom.
[example: BSED-MAPEH – GEMENTIZA, CHRYSTEL MARIZ – A1_Prelim]

A. Practical Test/Practicum:

1. “Create a 10-minute exercise plan that is suitable for your Body Type.”

Specific Instructions:
● Create an attainable ten-minute exercise plan that is suitable for your body type. 
● Make sure that the exercise plan follows the proper execution of workout (warm-up, work-out, and cool down)
● The work-out should only be good for 10 minutes.
● Kindly fill-in the provided template below. You may add boxes if you need more.
● To determine your Body Mass Index (BMI), use this formula: [weight in kilograms/(height in meters^2)]
example:
Weight: 45 kgs.
Height: 1.51 m
BMI: [45 kgs/(1.51m^2)] = 19.74 (Round-off to the nearest hundredths)

● Once you’ve already identified your BMI, classify your result. Kindly Refer to the table below. Please take note of
your race (e.g. Asian).

BMI: [45 kgs/(1.51m*2)] = 19.74 🡪 “NORMAL”

 BOHOL ISLAND STATE UNIVERSITY – MAIN CAMPUS
College of Engineering and Architecture
S.Y. 2022-2023 (1st Semester)

Template
Exercise Plan

Name of Student: Mark Vincent Mejares Course and Section: BSFA-ID 1B

Age: 20 Sex:

Weight: 74 kg (163.14 ibs) Height: 5’3” (160.02 cm)

Body Mass Index (BMI): 28.9 BMI Classification: Overweight

Body Type: A+

WARM-UP (3 Minutes)
Name of Exercise Duration

Arm Reach 50 seconds

Hip Rotation 50 seconds

Side Reach 50 seconds

Knees Lift 50 seconds

Lateral Lunge With Balance 50 seconds

WORK-OUT (5 Minutes)
Name of Exercise Duration

Sit ups 40 seconds.

Plie pulse 20 seconds

 BOHOL ISLAND STATE UNIVERSITY – MAIN CAMPUS
College of Engineering and Architecture
S.Y. 2022-2023 (1st Semester)

High knees 20 seconds

Jumping jacks 40 seconds

Plank jacks (option, side tap instead of jump) 20 seconds

COOL DOWN (2 Minutes)

Name of Exercise Duration

Bent Knee Cross-body Stretch

20 seconds

30 seconds
Seated Single-leg Hamstring Stretch

30 seconds
Standing Quad Stretch

30 seconds
Lunging Calf Stretch

20 seconds
Core Abdominal Stretch

20 seconds
Single Knee-to-chest Stretch

-end-