Name: Eunamae S.

Roselim Date Submmited: 04/23/2021

Grade & Section: 12 – St. Thomas Aquinas Week No.: 5

ACTIVITIES & EXCERSICES

Activity 4.7: Overhead Squat Assessment

Procedure:
 Do the following activities and document it by taking pictures and paste/
attach it upon submission.

1. Stand barefoot with your feet shoulder0width part and toes pointed
straight ahead.
2. Raise your arms overhead with the elbows fully extended.
3. Squat down by bending your knees until they are roughly the height
of the chair.
Note:
o Perform the exercise in a natural and comfortable manner.

Assessment
 Check your performance using the rubric below.
POSITIONS YES NO

FEET /
Did the feet flatten and/or turn out?

Did the knees move inward/outward? /

Did the heels rise off the floor? /

BACK /
Did the low back arch or round?

Did the hips rotate inwards or outwards? /

Did the torso lean forward excessively? /

SHOULDERS /
Did the arms fall forward?

Process Questions:
 How do you think you fared in the test?
Good, because this test is just like the squat but with the hands just
upward/sideways or just above your head.

 What were the difficulties that you experienced?

I don’t have the difficulties on this exercise, because I’ve been doing
squat on my exercise but not overhead squat.
Name: _Eunamae S. Roselim_________________ Date Submmited: 04/23/2021
Grade & Section: _St. Thomas Aquinas_________ Week No.: 5

ACTIVITIES & EXCERSICES

Activity 4.8: Strok Stand Test

This test determines your ability to balance. Mastery of this drill can
help you develop balance even in unstable places.

Procedure:
 Do the following activities and document it by taking pictures and paste/
attach it upon submission.

1. Place hands on the hips. Slowly lift one foot off the ground, until the knee
is in lione with the hips.
2. The standing knee should remain “soft” and not locked. Hold this position for
30 seconds.
3. Repeat on the other leg.

Once you have mastered this drill, make it harder by using any of the
following progressions:
 Close your eyes.
 Stand on a pillow.

Assessment
 Check your performance using the rubric below.
POSITIONS YES NO

Were hands placed on the hips? /

Was the standing knee “soft” and not locked? /

Did the heels rise off the floor? /

Process Questions:
 How did you feel while performing the test?
I feel like I’m doing yoga.
 Did you have the same performance when balancing on either leg? How can you
improve your weaker leg?
My other leg, is kind of shaky a little. I should do some balancing
exercise to strengthen my body balance.
 Did you try the variations? How did you fare?
 I have tried the leg one standing while hands are flapping on each side, I
don’t know the name though, but that exercise is a little harder specially
maintaining the balance in place.
Name: Eunamae S. Roselim Date Submmited: 04/23/2021
Grade & Section: 12 – St. Thomas Aquinas Week No.: 5

ACTIVITIES & EXCERSICES

Activity 4.9: Rockport Walk Test

This test determines your baseline cardiorespiratory endurance.

Cardiorespiratory endurance is usually expressed through VO2 max.

Procedure:
 Do the following activities and document it by taking pictures and paste/
attach it upon submission.

1. Record your weight in pounds. (lbs.)

2. Walk for one mile (1.6 kms.) as fast as you can. Record the time
after.
3. Record your heart for one minute immediately after.

Assessment
 Use the following formula to get your VO2 max:
132.853 – (0.0769 x Weight) – (0.3877 x Age) + (6.315 x Gender) – (3.2649 x Time)
– (0.1565 x Heart rate) =VO2 score

Where:
 Weight is in pounds (lbs.)

132.853 – (8.47438) – (6.9786) + (0) – (55.5033) – (24.2575) = 37.63922 VO2

 Gender: Male = 1 and Female = 0

 Time is expressed in minutes and 100ths of minutes.
 Heart rate is in beats/minute
 Age is in year.

Assessment:
 Locate your VO2 max core from the table on the next page and rate yourself.
 Compute your VO2 max on the space below: