ACTIVITIES/ASSESSMENTS – CHAPTER 2
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?
I was completely unaware back then about the existence of MFIT principle in Physical
Fitness. I was clueless of its essence, and the reason why we should follow the three phases in
exercise, and why we should understand the training principles. All I know is that I can do
whatever I want when exercising, as long as I stretch my bones and muscles. It has no difference
either if I try to start lifting weights or do an exercise that might be heavy or a harder one for me,
since my mindset back then about its purpose is to just burn excess calories and maintain fit.
However, through the help of my MAPEH and Physical Fitness teachers, I was able to understand
the essence of those principles, how they are really important to consider if one’s starting to have
a physically healthy lifestyle. Now that I know its significance, I can now prevent possible risks
that might happen if someone’s doing his/her training wrong. Those risks and accidents could
lead to injury, and our body will not improve if we are continuously making wrong routines.
Trainings and exercises that we’ll do must be specific in our sport or in the aspect that we want
to improve. We must go through steps or progress in every situation, similar in exercising and
training. It is better to start our training in our own pace, and then gradually as our progress
continuous and improve, we can achieve our goal. The bottom line is we need to go through these
processes because it gives a training session a direction, focus, and to assure that we are making
improvements. Whether an athlete, gym enthusiast, or just trying to improve the health, strength,
and mobility of muscles and joints, specific exercises and stretches are very important to consider
in any workout routine.
Activity 2. Knowledge Check
I. Direction: Encircle the letter of the best answer that corresponds to the following questions or statements.
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
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%
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
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
5. Basic principle in doing exercise that means performing “more than the normal”
a. Progression b. Overload c. Reversibility d. Specificity
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
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 consider?
a. Principle of progression b. Principle of individuality
c. Principle of specificity d. All of the above
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.
9. The recommended number of repetitions for strength exercises for better health is
between_________.
a. 1 and 6 reps. C. 8 and 12 reps.
b. 4 and 10 reps. D. 10 and 25 reps.
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 stretch, quad stretch
d. Neck circling, hurdle stretch, standing toe touch
Activity 3. Cardiorespiratory Exercise Prescription
Name: LAURESTA, Mary Joyce M. Section: ABS 1-2 Date:_________ Group no._____
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__) = ___193.7 or 194___ bpm
2. Resting heart rate (RHR) = ____88____ bpm
3. Heart rate reserve (HRR) = MHR – RHR
HRR = ___193.7___bpm - ___88___ bpm = __105.7 or 106__ 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 = ( 105.7 X .30) + 88 = 119.71 or 120 bpm
40% TI = ( 105.7 X .40) + 88 = 130.28 or 130 bpm
50% TI = ( 105.7 X .50) + 88 = 140.85 or 141 bpm
60% TI = ( 105.7 X .60) + 88 = 151.42 or 151 bpm
70% TI = ( 105.7 X .70) + 88 = 161.99 or 162 bpm
90% TI = ( 105.7 X .90) + 88 = 183.13 or 183 bpm
Light-intensity cardiorespiratory training zone (30% to 40% TI): 120 to 130 bpm
Moderate-intensity cardiorespiratory training zone (40% to 60% TI): 130 to 151 bpm
Vigorous-intensity cardiorespiratory training zone (60% to 90% TI): 151 to 183 bpm
Mode/Type: List any activity or combination of aerobic activities that you will use in your
cardiorespiratory training program:
- Warm-up stretching
- Jogging
- Jumping jacks
- Walking
- Zumba dance (YouTube)
Time/Duration: Indicate the length of your exercise sessions: 60 minutes per day
- Warm-up stretching (2 minutes)
- Jogging (20 minutes)
- Jumping jacks (5 minutes)
- Walking (cooldown) (3 minutes)
- Zumba dance (30 minutes)
Frequency: Indicate the days you will exercise: every Tuesday, Thursday, and Saturday
