Answer

Sheet

NAME: ___________________________________GRADE /STRAND__________

SUBJECT: H.O.P.E 1 – WEEK 2_______________ DATE: ___________________

Activity 1. Below are the lists of different exercises. Identify which body parts are developed by each exercise and write it in the
corresponding box. Each exercise maybe written in more than one box. Write the corresponding exercise inside the box.
1. Planking 2. Squats 3. Push-up 4.high knees jog 5.Lunge
6. Jumping jack 7.arm circling 8.leg raise 9.sit-up 10.jogging

Arm Muscle

Cardio Respiratory

Abdominal Muscle

Leg and Glute Muscle

Activity 2. Complete the statements below. Write your answer in a separate sheet of paper.
1. I discovered that exercise is____________________________________________________________________.
2. I discovered that the four techniques in getting the heart beat per minute are
____________________________________________________________________________________________.
3. I believed that muscular strength and bone strengthening exercise are__________________________________.
4. I learned that moderate and vigorous physical activity are____________________________________________.
5. Being physically fit can be _____________________________________________________________________.

Test 1. Synthesis
1. Why is it necessary to include warm-up and cool down exercises in creating a fitness program design?

2. How significant it is to know the different intensity of physical activity in creating a fitness program design?

Test 2. Compute the target heart rate using the two methods . Use the formula below to estimate the Target Heart Rate
and record the upper limit and lower limit for each given exercise intensity performed.

Target Maximum heart Rate (MHR) Method (to be done by 1 person)

1. Estimated Maximal Hear Rate 220 – Age = MHR
2. Range for Moderate Intensity exercise 55% x MHR = Lower Limit
70% x MHR = Upper Limit
3. Range for Vigorous Intensity exercise 70% x MHR = Lower Limit
85% x MHR = Upper Limit
 Intensity Lower limit Upper Limit
Moderate
Brisk walking in 1 minute
Vigorous
skipping rope1 minute

Target Heart Rate Reserve (HRR) Method (to be done by 1 person)

1. Estimated Maximal Hear Rate MHR – RHR = HRR
2. Range for Moderate Intensity exercise 55% x HRR+RHR = Lower Limit
65% x HRR+RHR = Upper Limit

3. Range for Vigorous Intensity exercise 65% x HRR+RHR = Lower Limit

80% x HRR+RHR = Upper Limit

Intensity Lower limit Upper Limit

Moderate
Squat exercise
Vigorous
Zumba dance (1 song)

TEST 3. Categorize the words in the box below as to aerobic fitness, muscular strength and bone strengthening
activities. Write each in the appropriate column

AEROBIC FITNESS MUSCULAR STRENGTH BONE STRENGTHENING

Weightlifting exercise Push ups dancing

Sit and reach swimming Curl ups

planking Squat exercise jogging

Trunk rotation exercise Lunge exercise Elastic band exercises

TEST 4. Look at the FITT formula on how to make a Fitness Plan in this link
( http://hbhspe.weebly.com/uploads/1/7/3/1/17311926/fitt_rubric.pdf ). It will serve as a guide for you in creating your own Fitness
Plan.

My Fitness Plan
MUSCULAR MUSCULAR
AEROBIC FLEXIBILITY BALANCE
ENDURANCE STRENGTH

F
Frequency

I
Intensity

T
Time

T
Type of
Exercise

Flexi
DAY

My Daily Physical Activity Log

Record your activity log for the whole week and put it under MODERATE INTENSITY if it
requires moderate amount of effort or VIGOROUS INTENSITY if it requires large amount of effort
and causes rapid breathing. You may add another column for your answer.

MODERATE INTENSITY VIGOROUS INTENSITY

Questions:

1. What did you notice about the data recorded in your Daily Physical Activity Log?
______________________________________________________________
______________________________________________________________

2. Do you consider yourself as a physically fit person? Why?

___________________________________________________________________
____________________________________________________________________