Act. 2 GEPEMOVE

Dela Cerna Ye Jean M.
Bsmath 1-B
ACTIVITIES/ASSESSMENTS Activity 1.

Reflective Essay Direction: Read the questions below carefully and write your answer on the space
provided In doing some of your exercise workouts or programs, do you consciously consider and follow
significant principles such as MFIT, exercise training principles, three phases of exercise program? What
are your realization and future plans?
> In junior high school, I used to ask myself, " Im I doing my exercise right?" And now i realize
that all this time, I've been performing my exercise program incorrectly? " And now understand
how important it is because if we train incorrectly, it could result in damage and prevent our
bodies from becoming better. It is preferable to begin our training cautiously so that we can
progress toward our objectives.
Activity 2. Knowledge Check

I. Direction: Encircle the letter of the best answer that corresponds to the following questions or
statements.
C 1. What is the recommended duration for cardio respiratory exercise per session?
a. 10-20 minutes b. 15-30 minutes c. 20-60 minutes d. 60-20 minutes
C 2. Rheena Lyz is currently aiming to improve her cardiorespiratory fitness. In order to
achiever best development on here goal, she needs to participate in a cardio workout
maintaining _____ training intensities.
a. 30-40% b. 40-60% c. 60-90% d. 70-90%
D 3. One good simple physical activity that we can consider to have and active lifestyle is
walking. What is the recommended number of steps per day of an individual is needed
to achieve this goal?
a. 1,000-5,000 b. 5,000-8,000 c. 8,000-9,000 d. 10,000-13,000
C 4. It refers to s light to moderate activity done prior to a work-out.
a. Guidelines b. Cool-down c. Warm-up d. Pre-test
B 5. Basic principle in doing exercise that means performing “more than the normal”
a. Progression b. Overload c. Reversibility d. Specificity
C 6. This principle of exercise can be sum up or simplify by the fact that “if you don’t use it,
you will lose it.”
a. Specificity b. Overload c. Reversibility d. Rest and Recovery
D 7. Jasper is teaching in special education school. He was assigned by his principal to come
up with an exercise program to develop the overall fitness of the students with special
needs. What is/are the primary consideration/s that he need/s to considera. Principle of progression b.
Principle of individuality
c. Principle of specificity d. All of the above
D 8. In executing stretching exercises, the degree of stretch should be…
a. to about 80 percent of capacity.
b. to mild tension at the end of the range of motion.
c. applied until the muscle(s) start shaking.
d. progressively increased until the desired stretch is attained.
C 9. The recommended number of repetitions for strength exercises for better health is
between_________.
a. 1 and 6 reps.
b. 4 and 10 reps.
c. 8 and 12 reps.
d. 10 and 25 reps.
D 10. Choose the letter that does not belong to the group.
a. Deep full squat, hero, and donkey kick
b. Knee pull down, knee to chest, swan stretch
c. Abdominal crunch, one leg stretche, quad stretch
d. Neck circling, hurdle stretch, standing toe touch
Activity 3. Cardiorespiratory Exercise Prescription

Name: Dela Cerna Ye Jean M.Section: 1-B_ Date: Jan 26,2023
Direction: Compute your Cardio Respiratory Training Zone and come up with your own cardio
exercise prescription based on the result applying the MFIT principle.
Intensity
1. Estimate your own maximal heart rate (MHR) MHR = 207 − (.70 × age)
MHR = 207 − (.70 ×_19_) = 195 bpm
2. Resting heart rate (RHR) = 84 bpm
3. Heart rate reserve (HRR) = MHR – RHR
HRR = 195 bpm - 84 bpm = 110 beats
4. Training intensity (TI) = HRR × % TI + RHR 30% TI = × .30 + bpm 40% TI = × .40 + bpm 60%
TI = × .60 + bpm 90% TI = × .90 + bpm
5. Cardiorespiratory training zone:
30% TI = ( 110 X .30) + 84 = 117 bpm
40% TI = (110 X .40) + 84 = 128 bpm
50% TI = (110X .50) + 84 = 139 bpm
60% TI = (110 X .60) + 84 = 150 bpm
70% TI = (110 X .70) + 84 = 161 bpm
90% TI = (110 X .90) + 84 = 183 bpm
Light-intensity cardiorespiratory training zone (30% to 40% TI): 117 to 128 bpm
Moderate-intensity cardiorespiratory training zone (40% to 60% TI): 128 to 150 bpm
Vigorous-intensity cardiorespiratory training zone (60% to 90% TI): 150 to 183 bpm
Mode/Type: List any activity or combination of aerobic activities that you will use in your
cardiorespiratory training program:
> Moderate or vigorous activities such as walking, jogging, running, and dancing.
Time/Duration: Indicate the length of your exercise sessions: _____________ minutes
> At least 30 minutes of continuous moderate activities, 20 minutes of vigorous activities, and
the rest of time for cool down.2
Frequency: Indicate the days you will exercise:
> 2-3 days per week with a minimum of 30 minutes and a maximum of 60 minutes in a non-
consecutive days.

Act. 2 GEPEMOVE

Uploaded by

Copyright:

Available Formats

Act. 2 GEPEMOVE

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Act. 2 GEPEMOVE

Uploaded by

Copyright:

Available Formats

Dela Cerna Ye Jean M.

ACTIVITIES/ASSESSMENTS Activity 1.

Activity 2. Knowledge Check

Activity 3. Cardiorespiratory Exercise Prescription

Time/Duration: Indicate the length of your exercise sessions: _____________ minutes

Frequency: Indicate the days you will exercise:

You might also like

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.