Assessment:

Name: Joyce Estrella

Course/Yr./ Sec.: BSED ENGLISH
Date submitted: Nov. 11, 2021

1. What determine whether an activity is Aerobic? Explain.

Aerobics is an exercise that allows oxygen to enter the body. An activity can only be determined
as the latter if you are trying to enhance someone's cardio. Examples of aerobics are brisk
walking, swimming, and any exercises that are low to moderate-intensity exercises.
This type of exercise or action is perfect for individuals that are not athletic or have
medical issues. In addition, if we have aerobic exercises, there are also non-aerobic exercises;
which include weight lifting, sprinting, and jumping rope. These exercises do not strain the body.
And so determining the activities under aerobics, we should always be mindful that it is an
exercise that does not strain the individual’s body.

2. How important are the “Warm-up” and “cooling-down” in a training program? Explain.
In participating in activities physically we need to warm- up for it is used to prepare
ourselves on the upcoming activity not only physically but also mentally. With that being said as
we move and warm –up it enable us to increase heart rate that will allow our blood to flow
making the oxygen distribution to the muscles more efficient.
Contrary to warming up, cooling –down is the process that allows our body to adjust after an
exercise that put too much stress to the muscles. This helps us to avoid going through light-
headedness, fainting or dizziness. Cooling down is mainly about returning the heart rate close to
resting.
Warming-up and cooling down prevents injuries and allows the body to have a stress
relief and relaxation.
3, How does “Repetitions” takes part as to the overloading principles is being observed?
Improvement is important in exercising for this brings confidence to the person that
performs it. In order to know and measure a person improvement he/she should increase his/her
load of exercises and this is where repetition takes place.
Repetitions or reps help the individual to keep track of their strength as they workout. An
example to that is biceps curl with a barbell, each time you lift your weight up and bring it back
down would be one rep. And so repetition takes part in the overloading principle for the
individual must continually increase the demands placed on the appropriate body systems.
 a. Make your own Training design that constitute to the pprinciples of training.
A Four week exercise training design sample (40 points)
WEEK ACTIVITIES/EXCERCISE TIME GOAL FREQUENCY
1ST ABS EXERCISES FULL BODY EXCERCISES 49 MINUTES 35
WEEK  REVERSE  HIGH STEPPING (7 MUNITES
CRUNCHES  SIDE HOP A DAY)
 CRUNCH KICKS  SQUATS
 SLOW  FIRE
MOUNTAIN HYDRANT(LEFT
CLIMB AND RIGHT)
 ABDOMINL
CRUNCHES
ND
2 ABS EXERCISES FULL BODY EXERCISES 49 MINUTES 35
WEEK  LEG IN AND OUT  HIGH STEPPING (7 MUNITES
 HEEL TOUDH  JUMPING KACKS A DAY)
 STAR FISH  HEEL TOUCH
CRUNCH  REVERSE
 SLOW CRUNCHES
MOUNTAIN  LEG RAISE
CLIMB
 RUSSIAN TWIST
3RD ABS EXERCISES FULL BODY EXERCISE 49 MINUTES 35
WEEK  RECLINED  JUMPING JACKS (7 MUNITES
OBLIQUE TWIST  SIDE HOP A DAY)
 ABDOMINAL  ARM SCISSORS
CRUNCHES  SIDE LUNGES
 STARFISH  BURPEES
 SLOW
MOUNTAIN
CLIMBER
 RUSSIAN TWIST

4TH ABS EXERCISES FULL BOSY EXERCISE 49 35

 CRUNCH KICKS  MOUNTAIN CLIMB MINUTES
WEEK  HEEL TOUCH  SIDE HOP ( 7 MINUTES
 REVERSE  JUMPING KACKS A DAY)
CRUNCHES  HIGH STEPPING
 PLANK HIP DIPS  SQUATS
 CLAPPING  LEG RAISE
CRUNCHES  STNDING BYCLE
 BYCYCLE  LUNGES
CRUNCHES  ADDUCTIR STRECH
IN STANDING
 BUTT BRIDGE
 ENRICHMENT
PHOTO DOCUMENTATION

1ST DAY

2ND DAY
3RD DAY

4TH DAY

5TH DAY
6TH DAY

7TH DAY