DE LA SALLE LIPA

Physical Education Area

PATHFI2

VIDEO DIARY

PART I.
A. Description:

The Video Dairy activity is a self -regulated activity for fitness that will ensure the
students continued commitment to the objective of Physical Education to be fit for life.

B. Objectives:

1. Provide continuous education among students of PATHFI2 during quarantine period.

2. Encourage students to do physical activities/workout due to COVID lockdown
3. Share knowledge to the rest of the family by encouraging members to actively participate in
the activity.

C. Material:
Mobile Phone
Music for Exercise

D. Procedure:

1. Prior to the Activity

The activity is divided into 4 parts. Take a video of yourself doing the whole procedure and
compile it in one (1) folder on your phone. Label each video with the date and time you
started until the end of the activity (this will be submitted when you return to class.). Follow
the procedure below
1.1 Fill out the form attached with the information asked for.
1.2 Take your resting heart rate and compute your training heart rate. Record them in the form
provided for you.
1.3 Click the link for your reference
https://www.youtube.com/watch?v=Xewf0Ecyrfs
https://www.youtube.com/watch?v=Q-FL1-sl0p8
OR you can:
a. create your own workout
b. search other link that suits you
1.4 Watch the video and familiarize yourself with the routine.
2. Getting started

Note: Get your pulse rate before, at the middle and after the cool down and record in your form.

2.1. Make sure that you are in your exercise attire for this activity. Wearing of shoes is a must
for your own safety.
2.2. Do the patterns of exercise based on the video presented. Practice the routine until you
memorize the sequence. (2 days)

3. Practice and Apply

3.1. Repeat the activity
3.2. Video yourself doing the workout
3.3. You have the option to cover/blur your face for Data Private Policy Act (DPA). Rest
assured that your video will only be viewed by your instructor.

4. Share

4.1. Once you mastered the dance exercise encourage at least 2 - 3 members of your family to
do the routine with you. Teach them the steps and exercise together.
 DE LA SALLE LIPA
Physical Education Area
PATHFI2

EXERCISE DIARY
PART II.

NAME: __________________________ SECTION: __________________

AGE: ________ HEIGHT: ____in WEIGHT: ____kg (current) Weight _____kg (Post)

Key Guidelines:
All adults should avoid inactivity. Some physical activity is better than none, and adults who
participate in any amount of physical activity gain some health benefits .For substantial health benefits,
adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75
minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed
in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

For additional and more extensive health benefits, adults should increase their aerobic physical
activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-
intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity
activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all
major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Task:
a. Complete the table below by putting exercise/routine.
b. Do this task as alternate for the dance exercise (Part I).

1. Compute for your THR: (refer to the formula given)

A. RESTING HEART RATE : pulse beat when at rest usually taken in the morning,
pre -workout pulse rate.

B. TRAINING HEART RATE : defines the upper and lower limits of training intensities

C. MAXIMUM HEART RATE : limit of your heart beat while exerting effort in exercise

D. POST EXERCISE HEART RATE : heart beat immediately after the workout

E. RECOVERY HEART RATE : Subtract your 2-minute heart rate from the heart rate you

took immediately after exercising. The faster your heart rate recovers (or slows down) the
fitter and healthier your heart. If the difference between the two numbers is: Less than 22:
Your biological age is slightly older than your calendar age.
***To check your pulse  at your wrist, place two fingers between the bone and the tendon over your radial artery —
which is located on the thumb side of your wrist. When you feel your  pulse, count the number of beats in 15
seconds. Multiply this number by four to calculate your beats per minute. (

www.mayoclinic.org › expert-answers › heart-rate › faq-20057979

Formula:
 Maximum Heart Rate
MHR = 220- age

 Target Heart Rate

THR = MHR – Age – RHR (*.70) + RHR

I. PERSONAL GOAL:
_____________________________________________________________________

II. PLAN YOUR EXERCISE:( fill out the Form)

WARM UP: 1. MARCH 16cts (continue by adding to # 2-

4)
2.
3.
4.
COOL DOWN 1.MARCH 16 cts Continue by adding
stretches
2.
3
4
5

III. EXERCISE LOG: RECOMMENDED TO DO THE ACTIVITY 2-3X a week

DATE and DURATION Of PRE Post Workout Recovery Heart

TIME EXERCISE -WORKOUT Heart Rate Rate
(Resting Heart
Rate)
 DE LA SALLE LIPA
Physical Education Area
PATHFI2

MY EXERCISE JOURNEY

PART III.

IV. ASSESSMENT

A. Answer as briefly as you can.

1. What is the primary goal of this activity?

____________________________________________________________________________
____________________________________________________________________________.

2. What is the role of THR in your workout?

____________________________________________________________________________

3. How do you find the movements used in the workout?

____________________________________________________________________________

4. How does your music affect your movement?

____________________________________________________________________________

5. How much time did you allocate every workout session?

____________________________________________________________________________

6. How is the activity beneficial to you during the quarantine period?

____________________________________________________________________________

7. What health benefit did you get from the exercise?

____________________________________________________________________________

8. Where you able to reach your training heart rate during the activity?
____________________________________________________________________________

9. Name 3 ways on how you can increase the intensity of your activity:
1. _________________________________________________________________________
2. _________________________________________________________________________
3. _________________________________________________________________________
10. How do you feel during the post workout?
____________________________________________________________________________

11. What changes did you observe on yourself as the day progresses with your exercise?
____________________________________________________________________________

12. Did you find it easy to convince the member of your family to join the activity? Why?
____________________________________________________________________________

13. How does it feel to do this kind of activity with your family?
____________________________________________________________________________

14. Will you be including this type of activity with your family regularly? Why?
____________________________________________________________________________

B. RATE the activity by shading the circle ( O ) of your answer.

Agree Disagree
1 I enjoy doing the activity O O
2 The activity meets my personal goal O O
3 I will do the workout as a regular family activity O O