Christian H.

Celocia STEM 12 COGNIZANCE

Physical Education and Health 4

Hope Module 3

Pre-test
Light Activity Moderate Activity Vigorous Activity
1. Back packing 1. Dancing slowly 1. Heavy shovelling
2. Sitting 2. Low impact aerobics 2. Fast swimming
3. Preparing food 3. Traditional hunting 3. Carrying heavy loads
4. Washing the dishes 4. Boating 4. Fast cycling
5. Stretching 5. Horseback riding 5. Running
6. Household chores 6. Lawn Tennis 6. Bicycling more than 5
mph
7. Window-shopping 7. Moderate dancing 7. Boxing
8. Floating 8. Brisk walking 3-4 mph 8. Walking/climbing
briskly up a hill
9. Fishing 9. Bicycling less than 5 9. Competitive
mph
Basketball
10. Walking domestic 10. Canoeing 10. High Impact Aerobics
Animals

Activity I: Get Engaged!

A.
Light Activity Moderate Activity Vigorous Activity
less than 3.0 METS approximately 3-6 METS Greater than 6 METS
1. Jogging 1. Riding a bike 1. Swimming
2. Cooking 2. Brisk walking 2. Jumping Rope
3. Washing dishes 3. Jogging 3. Basketball
4. Shopping 4. Dancing 4. Carrying Heavy Loads
5. Folding Clothes 5. Dumbbell lifting 5. Running
Activity II: LET’S DO IT!
Type of Activity Time being active Intensity
1. Planking 30sec Light
2. Cooking 45 minutes Light
3. Folding Clothes 15 minutes Light
4. Jogging 1 hour Moderate
5. Brisk walking 20 minutes Moderate
6. Mopping 1 hour Vigorous
7. Hiking 1 hour Vigorous
8. Tennis double 1 hour Vigorous
9. Workout 30 minutes Moderate

10. Playing instrument 30 minutes Light

B. Reflection
1. How much time do you spend using the computer, cellphone etc. in one day?

6-9 hours a day .

2. What are the benefits you get when you engage in physical activities?
My body become more flexible at the same time having a healthy body .

3. Is it important to practice different intensity levels of physical activity? Why?

Yes, engaging in different intensity levels of physical activity can help you to
improve and enhance your capacity in doing physical activity .

Activity I: MY MVPA HEART RATE ZONE

5.
 25 Years old 45 Years old 65 Years old
Light (57 – 63% 111 – 123 99 – 111 88 – 98
max HR)
Moderate (64 – 124 – 147 112 – 132 99 – 117
75% max HR)
VIGOROUS 148 – 185 133 – 166 118 – 148
(76 – 95% max
HR)

6.
Age: 18 Maximal Heart Rate
Light (57 – 63% max HR) 117-128
Moderate (64 – 75% max HR) 131-150
VIGOROUS 155-165
(76 – 95% max HR)

Activity II. MY TARGET HEART RATE

1. Get the Maximum Heart Rate.

MHR = 220 - 18
MHR = 202
2. Determine the Heart Rate Reserve.
HRR = MHR – 60
HRR = 142

3. Take 60% and 80% of the HRR.

a. 60% x 142 = 85
b. 80% x 142 = 114

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range
a. 85 (60% x HRR) + 60 (RHR) = 145 beats per minute (THR)
b. 114 (80% x HRR) + 60 (RHR) = 174 beats per minute (THR)

Therefore, my target heart rate range is 145 to 174 beats per minute.
When performing physical activities, your heart rate is within the normal
range. Therefore, you must select moderate – vigorous activities that will
make your heart pump within the THR range of from 145 to 174 bpm.

ACTIVITY III: I‘M INTENSE!

A.
Describe the Walking around Brisk walking for Jogging for 5
for 5 minutes 6 minutes minutes
activity based on
the following:
How are you Good Great A bit of tired
feeling?
How is your Normal Fine Winded
breathing?
How is your No sweat Little sweaty Sweaty
sweat?
How is your talking Good Normal Slightly normal
ability?

B.
1.) Light activity: Walking around for 5 minutes
Justification: Requires small amount of effort.

2.) Moderate Activity: Brisk walking for 6 minutes

Justification: Demands a moderate effort to increase pulse rate.

3.) Vigorous Activity: Jogging for 5 minutes

Justification: It requires a great level of movement of work, resulting in fast breathing
and a rapid heartbeat.

ACTIVITY IV: MY TARGET HEART RATE

A.
1 Cardiovascular Endurance (3-min step test)
4 Muscular strength and endurance of arm (push-up/flexed)
3 Muscular strength and endurance of abdominal (curl-up)
2 Flexibility of the hamstring muscles (hamstring & hip flexor test)
5 Flexibility of the shoulder muscles and joints (zipper test)

B. If you are going to design your work plan, what component (weakest or strongest)
should be your top priority? Why?
- Cardiovarespiratory endurance would be my top priority since I have some
problem in heavy breathing.

Assessments I: WORK YOUR PLAN

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate the (Light, (Form of (Total fitness
days of the Moderate exercises plan not less
Fitness Plan week) selected than 60
or Vigorous) physical minutes)
activities)
Warm-up 5 times a Light Stretching 20 minutes
week
M/T/W/TH/F
5 times a Moderate Prioritize your 5 minutes
Work-out week
M/T/W/TH/F weakest
component
based on data
from
the last activity:

a. Toe reaches
Activity/Exercise

5 times a Vigorous b. Burpees 5 minutes

week
M/T/W/TH/F Activity/Exercise

5 times a Vigorous c. Side planks 2 minutes

week
M/T/W/TH/F Activity/Exercise

5 times a Vigorous c. Bicycle 2 minutes

week crunches
M/T/W/TH/F
Activity/Exercise
5 times a Vigorous d. Boat pose 3 minutes
week
M/T/W/TH/F Activity/Exercise

Cool-down 5 times a Light Cobra Stretch 5 minutes

week
M/T/W/TH/F Arm cross
 Lunge

Assessment II: PHYSICAL ACTIVITY LOG

Activity Duration Intensity Personal
Description Reflection
Day 1 Cleaning room 30 minutes Light I felt
Wash Clothes 60 minutes Moderate productive
Workout 30 minutes Vigorous today

Day 2 Walking with 10 minutes Light I felt happy

the dogs walking the
dogs out
Day 3 Jogging 10 minutes Moderate I felt
Workout 60 minutes Vigorous exhausted
from the
workouts.
Day 4 Cycling 60 minutes Vigorous I felt drained
but I enjoyed it
Day 5 Stretching 5 minutes Light I felt
Cleaning the 60 minutes Moderate productive
house today

Day 6 Walking 10 minutes Moderate I felt free today

Workout 30 minutes Vigorous

Day 7 Stretching 5 minutes Light I felt relaxed

Jogging 15 minutes Moderate today.
Total number of minutes 385 Minutes
spent for the 7 days

B. Refection:
- Yes, because I do love doing physical activities everyday.

Activity: Summative Test

# item Questions Answers
1. What do the letters MVPA Moderate
stand for? Vigorous
Physical
Activity
2. What health related Cardiovascular
fitness component does Endurance
MVPA refer to?

3. What do the letters RPE Rate of

stand for? Perceive
Exertion
4. What does rate, mean? How intense or how fast
5. What does Perceived How a person sees or
mean? interpret something

6 What does exertion How much energy you

mean? are using
7. What is an RPE Chart? It is a scale with numbers,
images, colors, and
descriptions that judges
the level of intensity if
there’s no heart rate
monitor.
9 Define Cardiorespiratory Cardiorespiratory
endurance is the ability of
Endurance (use complete the respiratory and
sentences) circulatory system pumps
oxygen to the body during
sustained periods of
MVPA.
10. When a person makes a 1. Helps regulate blood
commitment to make sugar
Cardiorespiratory fitness, 2. Lowers blood pressure
a lifetime habit the body 3. Strengthens immune
benefits. Name 3 of those system
specific benefits.
B. ESSAY
1. Because of this pandemic caused by COVID 19, you are limited to doing physical
activities in the school and outside your home. What physical activities do you
engage in to maintain and improve your fitness, considering that you do at least 60
minutes of exercise most days of the week?
- I do have more focused on doing home work out to improve and enhance my immune
system..

2.-Walking ,cooking and push ups.

3. Name three activities under moderate physical activity that you can do at home.
- Cleaning my room, washing my clothes, and washing dishes

4. Name three activities under vigorous physical activity that you can do at home.
- Running, planks, and sit ups.

5. Give three importance of engaging in various activities with different levels of

intensity.
- A. Regular exercise can not only improve your physical health but also help to
elevate your mood.
- B. Exercise is helpful for weight loss and maintaining a healthy weight.
- C, Increase bone density which can help prevent and reduce your risk of

osteoporosis.