ACTIVITIES/ASSESSMENTS

Activity 1. Reflective Essay

Direction: Read the questions below carefully and write your answer on the space
provided.
During this COVID19 pandemic, what do you think is the importance of physical
activities in your own personal life?
Amidst the Pandemic, it is important for an individual to maintain his/her overall well-
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being in order to achieve happiness and satisfaction in life. COVID19 pandemic does
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not only create a deadly virus that attacks a person's immune system but it also does
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affect one's mental health. Before the pandemic, physical activities are my least priority
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in life since I see it as a waste of time and a tiresome activity so I usually spend my time
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watching movies, eating unhealthy foods, and staying up all night just to play online
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games. Basically my pre pandemic life is circulating to my everyday bad and unhealthy habits
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not until the pandemic started and the government imposed a whole country lockdown.
Because of COVID19 I realized how important it is for a person to have an active life.
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I__________________________________________________________________________
slowly started to engage myself into different physical activities and exercises to change
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my bad habits and start a new healthy lifestyle. Physical activities does not only makes
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my physical body more healthy and strong but it also relieve my mind from the anxiety
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and stress that this pandemic caused. Having an active life is much more satisfying
than doing the things that comfort us.
What are the ways that you are doing in order to cope effectively in this pandemic
situation? Explain your answer.
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Activity 2. Knowledge Check

I. Direction. Encircle the letter of the best answer that corresponds to the following questions or
statements.
1. This is due to lack of physical activity participation during leisure time and an increase in
sedentary behavior.
a. COVID19 b. Hyperventilation c. Lockdowns d. Physical inactivity
2. The following are the diseases one can acquire during physical inactivity except
____________.
a. cancer b. dengue c. hypertension d. stroke
3. It is a physical activity that is planned, structured, and repetitive that aims to maintain or
improve components of physical fitness.

5 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Rhene A. Camarador, Lisa D. Camarador, John Estor
 a. dance b. exercise c. sports d. yoga
4. This is the recommended physical activity session by the WHO for adults and elderly.
a. 30 min/day of moderate-to-vigorous PAs c. 60 min/day of moderate-to-vigorous PAs
b. 75 min/wk of vigorous PAs d. 150 min/wk of vigorous PAs
5. These are the activities that can help us maintain our health and fitness while being
mandated to stay home during the COVID19 pandemic.
a. aerobics b. home-based exercises c. running events d. sports participation
6. Rheena experiences anxiety and depression during the ECQ lockdown. What can she do to
cope with this situation?
a. binge-watching b. exercise c. food tripping d. sleep all day
7. Lyz is a nurse working diligently in the hospital amidst the pandemic. She suddenly has
cough, fever, and shortness of breath after her duty. What should she do?
a. go home right away c. sleep at home
b. rest in the nurse’s station d. take an evaluation, a swab test, or a rapid test
8. Rly and her aunt are talking via Zoom application. She was asked by her aunt regarding the
activities that she could suggest to her already bored cousin. What could she answer?
a. do calorie-burning chores c. take a virtual class
b. exercise with the family d. all of the above

Suggested Media at Home

• COVID-19: Importance of home exercise while being isolated
https://www.youtube.com/watch?v=p9Dw-
4ycMQQ&fbclid=IwAR3EkZAI9cIxoeH5swmaya7Q97_mkJfr7of0FAnt85vG9DntMQUoA5rXegI&app=deskto
p
• Exercise, Immune Function, and COVID 19
https://www.youtube.com/watch?v=COyEDxl5N2A&fbclid=IwAR1iNeGJFjIBJQWexOvLhUHh6Espl5OnMzV
p9uB-GxOavsWyE0l_wWfXsqs&app=desktop

REFERENCES
Corbin , Charles B., et. al (2008) Concepts of Fitness and Wellness. A comprehensive Lifestyle Approach. 7 th
Edition. McGrawHill, USA.
Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018). Lifetime physical fitness and wellness. Cengage
Learning.
World Health Organization. (2020). Launch of new global estimates on levels of physical activity in
adults. https://www.who.int/news-room/detail/05-09-2018-launch-of-new-global-estimates-on-levels-of-
physical-activity-in-adults
World Health Organization. (2010). Global recommendations on physical activity for health. World Health
Organization. https://www.who.int/dietphysicalactivity/factsheet_recommendations/en/
World Health Organization. (2018). WHO launches global action plan physical activity.
https://www.who.int/news-room/detail/04-06-2018-who-launches-global-action-plan-on-physical-activity
Registered Deaths in the Philippines, 2017. Retrieved from https://psa.gov.ph/vital-statistics/id/138794
The impact of COVID-19 on sport, physical activity and well-being and its effects on social development
https://www.un.org/development/desa/dspd/2020/05/covid-19-sport/
https://www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-
during-covid-19-pandemic
Sallis, J. (2020) A Call to Action: Physical Activity and COVID-19
https://www.exerciseismedicine.org/support_page.php/stories/?b=896
Joy L. (2020) Staying Active During COVID-19
https://www.exerciseismedicine.org/support_page.php/stories/?b=892
Simpson, R. (2020) Exercise, Immunity and the COVID-19 Pandemic https://www.acsm.org/home/featured-blogs---
homepage/acsm-blog/2020/03/30/exercise-immunity-covid-19-pandemic
Exercise is Essential for Well-Being During COVID-19 Pandemic https://patients.healthquest.org/exercise-is-
essential-for-well-being-during-covid-19-pandemic/
https://www.who.int/news-room/campaigns/connecting-the-world-to-combat-
coronavirus/healthyathome/healthyathome---physical-activity

6 Instructional Material for PHED 10032 Individual/Dual/Combative Sports: Arnis

Rhene A. Camarador, Lisa D. Camarador, John Estor