Physical Education and Health

Barbado, Luiza Jane G.

11- E HUMSS
Principle of Overload:
- Curl Ups, because it takes time to adapt the pain and
exhaustion and consider it effectively.
Principle of Progression
- Crunches, it is going to set you up to an injury and safely and
slowly become more challenging.
Principle of Specificity
- Long run, should be intense and improve your running skills.
Principle of Individuality
- As a unique enthusiast, I want to gain strength physically and
also my body weight be balanced.
Principle of Reversibility
- Exercise is good but you also have to protect yourself from
injuries or getting injured so you need to have some proper
precautions and the protection equipment and should play
safe.
Evaluate: Activity 2.1
Describe the
activity Walking Brisk walking 3-minute
based on around for 5 for 4 minutes jump jacks
the following: minutes

- Feel tired
How are you - A little bit - I feel good and
feeling? tired and kind feeling
of tired. good at
the same
time.
- Kind of - Also - Having a
How is your having a having a shortness
breathing? shortness shortness and hard
of breath. of breath. to breath.
- I’m not hot
How is your area so I’m - I’m - I’m
sweat? not that sweating a obviously
sweating so little. sweating.
much just a
little.
- It’s just - Kind of - Also hard
How is your walking for hard to to talk
talking 5 minutes, talk cause I’m
ability? it’s not because catching
intense so of my my
it’s normal. breathing. breath.
 Reflection:
A. Walking around
It’s just slow and just doing it in a very short period of time ( 5 minutes).
B. Brisk Walking
You just gonna walk fast than your normal walk, kinda intense if I had to do it like 30
minutes or more but the time is just 4 minutes so just felt a little tired.
C. 3 min jump jacks
Usually when I’m doing jump jacks, I only take it for 1 minute but I did it 3 minutes and
you’re jumping so I’m tired and having a hard time to breath and also sweating.

Activity 2.2
Rating
Fitness PFT Score (within or
Component below
optimal
range)
Cardiorespirator One Kilometer 67 Resting Optimal Range
y Endurance Run/ Walk heart rates
99 Working
heart rate
Muscular Curl Ups 20 Below
Strength and optimal range
Endurance Below
90° Push Up 16

Flexibilty Sit-and-Reach
Trunk Lift 26 cm Optimal
range
Zipper Test .1- right Optimal
Failed left range
Body Body Mass 29.8 Optimal
Composition Index (BMI) range
Activity 2.3
Fitness Short-term Goal Long-term Goal
Component
Cardiorespiratory I will run or jog and also Physically fit and
Endurance briskly walking maintaining my short
term goal

Muscular Endurance Three-week goal of Maintaining my body

performing body-weight fitness and to reduce the
exercises risk of injury.

Muscular Strength Lifting weights to heavy Achieve health benefits

weigths as soon as through gains in bone
possible. and muscle strength.

Flexibility 30 minutes stretching Improving my skills to

and yoga reach and stability

Body Composition Reducing my carbs and To make my ideal ratio of

follow the CICO diet. muscle and fat.
Activity 2.4

I have realized that my sedentary behavior may lead to several lifestyle

diseases and I am determined to adopt and active lifestyle. I will follow my
exercises program starting on October 1,2020 and I intend to keep it until I
achieve the following goals:

Short-term Goals:
Target date: 0ctober 1,2020
1. Start my CICO diet plan
Target date: October 1,2020
2. Start stretching and improve my flexibility
Target date: October 1,2020
3. Start working out and briskly/ walking.

These short-term goals will help me achieve my long-term goal:

Target date: October 31,2020
- Maintaining my physical fitness and a healthy body.

With the help of my parent’s guidance , I intend to improve my health by

adopting an active lifestyle.

My Signature:

Parents’ Signature:
Activity 2.5
A.
- In my own understanding regarding the principles of training, I
would like to achieve the Principle of Overload and Individuality,
why? Bacause I want to see the result as I am seriously taking it
harder and after the risk of injuries, I will adopt it and the principle
of Individuality because I want to achieve something myself would
like and I have different ways to adopt workouts on overload or I’ve
work beyond the usual load.

B.
- It helps your workouts to reach for more effective fitness goals
anfd fitness level