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    Activity 1: Pre-Test: Louise Joseph G. Peralta Grade 11-Fairness

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    Louise Joseph G. Peralta
    This document contains a pre-test to assess readiness for lessons on aerobic, bone strengthening, and muscle strengthening exercises. It also provides instructions for designing a one-week aerobic workout plan based on maximum heart rate, resting heart rate, heart rate reserve, and target heart rate zone. The plan template includes frequency, intensity, exercise type, and duration. There is also a table to record daily exercise activity, zone percentage of heart rate reserve, exercise performed, perceived feelings and benefits.

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    Activity 1: Pre-Test: Louise Joseph G. Peralta Grade 11-Fairness

    Uploaded by

    Louise Joseph G. Peralta
    486 views4 pages
    This document contains a pre-test to assess readiness for lessons on aerobic, bone strengthening, and muscle strengthening exercises. It also provides instructions for designing a one-week aerobic workout plan based on maximum heart rate, resting heart rate, heart rate reserve, and target heart rate zone. The plan template includes frequency, intensity, exercise type, and duration. There is also a table to record daily exercise activity, zone percentage of heart rate reserve, exercise performed, perceived feelings and benefits.

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    P.E. ACT 1 Louise Peralta

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    This document contains a pre-test to assess readiness for lessons on aerobic, bone strengthening, and muscle strengthening exercises. It also provides instructions for designing a one-week aerobic workout plan based on maximum heart rate, resting heart rate, heart rate reserve, and target heart rate zone. The plan template includes frequency, intensity, exercise type, and duration. There is also a table to record daily exercise activity, zone percentage of heart rate reserve, exercise performed, perceived feelings and benefits.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    486 views4 pages

    Activity 1: Pre-Test: Louise Joseph G. Peralta Grade 11-Fairness

    Uploaded by

    Louise Joseph G. Peralta
    This document contains a pre-test to assess readiness for lessons on aerobic, bone strengthening, and muscle strengthening exercises. It also provides instructions for designing a one-week aerobic workout plan based on maximum heart rate, resting heart rate, heart rate reserve, and target heart rate zone. The plan template includes frequency, intensity, exercise type, and duration. There is also a table to record daily exercise activity, zone percentage of heart rate reserve, exercise performed, perceived feelings and benefits.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    Louise Joseph G.

    Peralta
    Grade 11- Fairness

    Activity 1: Pre-Test
    In this activity, you will be assessed on how ready you are to take the lessons on the
    concepts of aerobic, bone strengthening and muscle strengthening exercises.
    Choose the best answer.
    A. 1. The ability of the heart and lungs to deliver oxygen to working muscles during
    physical activity for a long period of time is called ___ ?
    a. Cardiovascular Endurance
    b. Flexibility
    c. Body Composition
    d. Muscular Strength
    D. 2. What is the advantage of exercise?
    a. Improved quality of life
    b. Decrease chronic disease
    c. Stress Relief
    d. All of the above
    D. 3. Doing muscular strengthening exercises also develops ones _____?
    a. Cardiovascular Endurance
    b. Muscular Endurance
    c. Flexibility
    d. Bone strength
    B. 4. If Randy perform short bursts of lifting very heavy weights with low repetitions,
    this type of exercise is called ___?
    a. aerobic exercise
    b. muscular strength exercise
    c. bone strength exercise
    d. anaerobic exercise
    A. 5. The ability of a muscle to exert force for a brief period of time is referred as __?
    a. Muscular Endurance
    b. Muscular Strength
    c. Cardiovascular endurance
    d. Flexibility
    B. 6. Push up, weight lifting, plyometrics are examples of what exercises?
    a. Muscular Endurance
    b. Muscular Strength
    c. Cardiovascular Endurance
    d. Flexibility
    B. 7. Which of the following is not a primary benefit of regular cardiovascular exercise?
    a. Increased ability to take in and use oxygen
    b. Improved balance
    c. Lower blood pressure
    d. Lower pulse rate
    C. 8. What does F.I.T.T. stands for?
    a. Fitness, Intelligence, Total Turnout
    b. Frequency, Intensity, Temperature, Time
    c. Frequency, Intensity, Time, Type
    d. Fun, Intensity, Teamwork, Trust
    B. 9. Running, cycling, swimming, and dancing are all examples of what type of exercise?
    a. resistance exercise
    b. aerobic exercise
    c. muscular strengthening
    d. flexibility exercises
    D. 10. When weight lifting for muscular strength, one should lift ____weight and do____ repetitions?
    a. less: fewer
    b. less: more
    c. more: many
    d. more: fewer

    Range 70%
    Lower limit: 161 bpm
    Range 80%
    Upper limit: 175 bpm

    Using your output in activity 1, design your 1-week aerobic workout plan taking other actors
    such as frequency, time, and type into consideration. Use the format below.

    Day 1 is given as an example.


    1. Maximum Heart Rate: 203
    2. Resting Heart Rate: 63
    3. Heart Rate Reserve: 140
    4. Target Heart Rate Zone: Lower Limit: 161 Upper Limit: 175
    Activity 2: Table – Aerobic Exercise Plan

    Frequency Intensity Type of Exercise/Activity Time/Duration

    Sun Rest
    Mon 169 bpm (75%) Jumping rope exercise 10minutes
    Tue 163 bpm (71%) Jogging 30 minutes
    Wed 169 bpm (75%) Curl ups 10 minutes
    Thu 165 bpm (73%) Push ups 5 minutes
    Fri 165 bpm (73%) squats 5 minutes
    Sat 169 bpm (75%) lunges 10 minutes
    ACTIVITY 3
    Supply the following columns below with data from your first week of exercise using your aerobic
    workout plan. Example is given below for your reference. Submit your work in PDF format .
    Day Description Zone %HRR Activity How It Perceived
    Feels Benefits
    Day1 10 minutes Lower 75 Jumping Short of Burns calories
    of aerobic limit rope breath and within jut a small
    exercise exercise tiring of amount of time
    feet
    Day 2 30 minutes Lower 71 Jogging Tiring of Improve my
    of limit my feet cardiovascular
    compound fitness
    exercise
    Day 3 10 minutes Lower 75 Curl Ups Exhaustion Strengthen my
    of limit and tiring muscles in my
    abdominal of muscles abdomen and
    endurance in my improve my
    abdomen muscular
    endurance
    Day 4 5 minutes Lower 73 Push up Fatigue of Increase strength
    of limit arm and and Vitality
    compound exhaustion
    exercise
    Day 5 5 minutes Lower 73 Squats Tiring of Strengthen my
    of strength limit my feet core and stability
    training
    exercise
    Day 6 10 minutes 75 Lunges Wearing Increase of my
    of leg of feet Muscle mas and
    exercise strengthens my
    core

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