Name: VINCE NEIL C.

CAMORO
Course: BSIT SET B

WEEK 7
LABORATORY ACIVITY 5

HEALTH – RELATED FITNESS COMPONENT (FLEXIBILITY)

TEST SCORE RATING

BALANCE One-foot balance 50 sec High performance zone

COORDINATION Paper ball bounce 26 sec Good fitness zone

WEEK 8
ACTIVITY#1

Match Column A with B. Write the letter only

A B

E 1. Overload a. change in drills to avoid boredom

K 2. Progression b. body will re-condition
N 3. Specificity c. how hard?
J 4. Frequency d. a specific muscle group
B 5. Adaptation e. more than the normal
H 6. Reversibility f. no two people are alike
C 7. Intensity g. may lead to injury
A 8. Variation h. use it or lose it
I 9. Recuperation i. 1-2 days rest
O 10. Time/Duration j. how often?
G 11. Time Pattern k. gradual increase of load
F 12. Individual References l. specific energy system
L 13. Metabolic m. chronic fatigue
D 14. Neuromuscular n. training is program both for the sport and individual
P 15. Principles of Training o. how long?
p. a condition of being fit
q. time preference of the individual
 WEEK 9
LABORATORY#6

Types of Exercise Number of Second/Repetitions

(Warm-up and Stretching Exercise)
Hip rotation 8 seconds/2 repetition
Neck stretch 8 seconds/2 repetition
Jumping jacks 20 seconds/1 repetition
Arm stretch 8 seconds/2 repetition
Leg hug 8 seconds/2 repetition
Calf stretch 2 mins & 30 seconds/ 1 repetition
Types of Exercise Number of Seconds/Repetitions
(Calisthenics)
Push-ups 10 seconds/2 repetition
Curl-ups 30 seconds/2 repetition
Pull-ups 15 seconds/1 repetition
Leg raise 5 seconds/3 repetitions
Squat 1 mins/1 repetitions
Types of Exercise Number of Seconds/Repetitions
(Pulse-rated system)
Walking 7 minutes
Jogging 5 minutes
Cycling 10 minutes
Running 3 minutes
Jump rope 2 minutes

LABORATORY
ACTIVITY 7
Name: VINCE NEIL C. CAMORO
Course : BSIT SET B

SAMPLE WARM UP/CONDITIONING ROUTINES

Create and be able to interpret your own warm-up/conditioning routine that will last for 5-
10.  Types of Warm-up/conditioning exercise Number of Seconds and Repetitions

Types of Warm-up/conditioning exercise Number of Seconds and Repetitions

Jog in Place 40 seconds / 2 repetitions

Rope Jumping 35 seconds / 2 repetitions
Spinal Twist 20 seconds / 2 repetitions
Arm Shoulder Stretch 35 seconds / 2 repetitions
Calf Stretch 25 seconds / 2 repetitions
Side Stretch 20 seconds / 2 repetitions
Forearm Stretch 25 seconds / 2 repetitions
Hamstring Stretch 16 seconds / 2 repetitions