Nelson Paul D.

Bandola
BSMA 1-4
ACTIVITIES AND ASSESSMENTS

Activity 9. Reflective Essay

Before this lesson, did you have background knowledge about the topic? If you
did, what are the new things that you have learned? If this is all new to you, what did
you gain from the lesson?

I am really familiar with the concept of the fundamental movements pattern and
its kinds. It was introduced to me when I was in Elementary and was always
mentioned by my P.E teacher in High school. However, even though I’m familiar with
these words, I didn’t really always include and apply this information when performing
workouts and to maintain a healthy lifestyle. Additionally, only the basic locomotor
and non-locomotor movements is what I’m knowledgeable of. This limits me on
attaining correct and precise movement which will help my body in attaining my fitness
goal. I also learn on how to correctly perform specific non-locomotor movements
which I can apply now in my warm-up or possibly in my workout since other non-
locomotor movements are done intensely. With these new knowledge I learn from the
lesson, it will help me in this time of pandemic where achieving a healthy and fit body
is still possible even we were at home.
 Activity 10: Skill Test
Name: Nelson Paul D. Bandola Section: BSMA 1-4
Date: 1/31/2021

Instruction: The class will be divided into 4-5 groups or as prescribed by the teacher.
Representative from each group will pick a number (1-3) from a bowl in which designated
non-locomotor movements are grouped. The student/s will perform in a virtual platform a 5-10
minute-exercise routine consisting: (1) active/dynamic warm-up; (2) the designated non-
locomotor movements; and (3) Cool-down. In warm-up, locomotor movements are needed,
while on the cool-down proper stretching is advised.
Enough time will be given for the students to practice as a group and may consider
using social media to collaborate with other members. Take note to consider the capabilities
and health concerns of each member. The said routine will be submitted through online or in
other form like flash drive or compact disk on the given date. For students who will not be
able to work collaboratively, individual performance is advised.

Non-Locomotor Movements
1. Bracing the core 2. Rolling 3. Cobra Stretch
Squat series Plank series Dead bug series
Lunges Bird dog series Press up, scapular
protraction & retraction

The student/s will be assessed based on the following rubrics:

Needs
Criteria Excellent Good Average Fair
Improvement
5 4 3 2 1
Phases of Routine has Routine has Routine has Routine has Routine did
Exercise complete phases complete complete incomplete not follow the
Program of exercise phases of phases of phases of three phases
program exercise exercise exercise of exercise
(warm- program program program program and
up/workout/cool (warm- (warm- and did not
down) and has up/workout/cool up/workout/cool executed it execute it
executed it down) and has down) but with several properly
properly all executed it executed it with errors during
throughout the properly most of few errors the
performance the time of the during the performance
performance performance
5 4 3 2 1
Movement Consistently and Usually and Sometimes Seldom Did not
Competency independently independently demonstrates demonstrate demonstrate
demonstrate demonstrate the ability to s the ability any ability to
superior ability in superior ability apply the to apply the apply the
applying the in applying the required required required
required required concepts and concepts concepts and
concepts and concepts and skills with and skills skills
skills skills assistance
5 4 3 2 1
Energy and Consistently Movements Movements Movements Movements
Effort performed the were performed were sometimes were rarely were
movements with with energy and performed with performed performed
energy and effort effort most of energy and with energy without energy
at all times the time. effort. and effort. and effort.

Frequently Always
 makes excuses. makes
excuses
5 4 3 2 1
Application The routine is The routine is The routine is The routine The routine is
of Principles performed performed performed is performed performed
of Exercise correctly and correctly but correctly but incorrectly incorrectly and
considered the considered the considered the and did not
complete application of application of considered consider the
application of the only two only one the application of
principles of principles of principle of application the principles
exercise such as: exercise exercise of only two of exercise
• Progressi principles of
on-Low to high exercise
impact. Simple to
complex steps
• Individual
ity-consider
individual skills
• Rest and
recovery- proper
routine design
that provides
recovery
Total Score: Rating:
Rating:
17-20 Excellent
13-16 Good
9- 12 Average
5- 8 Fair
4 and below Needs Improvement

Conforme:
Nelson Pau D. Bandola
________________________________
Signature over printed name/ Date Signature over printed name/ Date
Evaluator Student

Activity 11: Performance Test

You are expected to create dance (maximum of 1:30 minutes) routine using basic
locomotor and non-locomotor movements. See rubrics for your guide.

RUBRICS
LEVEL OF PERFORMANCE
CRITERIA 5 4 3 2 1
EXCELLENT VERY SATISFACTORY NEEDS POOR
SATISFACTORY IMPROVEMENT
Proper Precisely followed Followed the Showed average Showed little mastery Poorly executed the
Mechanics the mechanics of mechanics of the skill mastery of the of the mechanics skills
the skill but some errors were mechanics
evident
Execution Executed the skill Executed the skill Showed an Showed little level of Poorly executed the
with exceptional correctly but some average level of accuracy in executing skill
ability errors were evident accuracy in the skill
executing the skill
Good form Executed the high Executed the skill with Executed the skill Executed the skill with Executed the skill
level of balance, high level of balance, with and average little level of balance, lousily
control and ease of control and ease of level of balance, control and ease
movement movements control and ease movements
of movements
Enthusiasm Showed a very high Showed a high level Quite eager in Showed little interest in Did not show interest
level of interest in of interest in executing the skill executing the skill in executing the skill
executing the skill executing the skill