PHYSICAL EDUCATION AND HEALTH 2
MODULE 7
JUMPSTART
Activity 1: My Home-based workout plan
 Gather your Participants
It is very important to encourage
your family members and/or anyone
staying at home with you to actively
participate in this workout as it will
benefit one’s health enormously.
 Know your Target
You probably know already that
setting workout goals is important,
but did you realize that there are
both short-term and long-term
fitness goals that you need to set?
 Choose your Muscular and
Cardiovascular Strengthening
Exercises
Name of the participants
(List down at least 5)
Ex. Cardo Dalisay
1. Rejane R. Boado
2. Jade Fertina Obillo
3. Lore Ann
4. Ericka R. Santos
5.
A. Short-term goals:
Start with small goals that you can
reach pretty easily. It’s easier to stay
with something when you have
success early and often.
 For my Short-Term goal I will
reduce my body fat by 5-10%
within just 1 month by exercising
and keeping a food journal to
record how much food I would
only take every day.
List down the activities that you think
will best suite your physical exercise.
Indicate at least, three (3) for muscle
strengthening exercise and one (1)
for cardiovascular.
Signature of the Participants.
Cardo Dalisay
B. Long-Term goals:
These are large goals that you want
to reach in 6 to 12 months. It will
help you stay motivated if you track
your progress and update your goals
as you move forward.
 For my Long-term goal I will start
with losing 5-10 pounds, lowering
my BMI, staying healthy and
avoiding disease as I age and
running a marathon in 2 years.
Example: Muscle Strengthening –
Push Up
Cardiovascular Strengthening –
Aerobics
1. Muscle Strengthening – Heavy
gardening, such as digging and
shoveling
4. Muscle Strengthening – Sit-ups
7. Muscle Strengthening – Squats
10. Muscle Strengthening – Climbing
Stairs
13. Cardiovascular Strengthening –
Running
DEEPEN
Check the items that best describe your activities and practices.

_______1. I play different sport regularly.

_______2. I enjoy participating in recreational activities.

_______3. I eat a balanced diet every day.

_______4. I express my emotions in healthy ways.

_______5. I sleep early at night and get up early in the morning.

_______6. I enjoy discovering new things during this pandemic time.

_______7. I face life challenges positively.

_______8. I share my thoughts and feelings with my parents and siblings.

_______9. I do not smoke and engage in other vices.

_______10. I enjoy doing hobbies either alone or with my family or friends.

_______11. I can decide for myself.

_______12. I welcome and appreciate constructive criticism.