HEALTH OPTIMIZING PHYSICAL EDUCATION 2

GRADE 11 SECOND SEMESTER

APRIL JOY PALACA MAY 13, 2021

11-NICHOLSON SCORE:

WEEK 5 DAY 5: NATURE OF SPORTS

AXTIVITY 1:

INDIVIDUAL SPORT DUAL SPORT TEAM SPORT

BOXING BOWLING SOCCER
WRESTLING TENNIS BASKETBALL
GOLF BADMINTON VOLLEYBALL
MARTIAL ARTS ARCHERY BASEBALL
ACTIVITY 2:

1. There are many advantages to sports such as gaining exercise, learning to be a team player, making one's body stronger and so on. Plus, playing sports is
enjoyable and can be a stress reliever for many people. As for disadvantages, I will have to say injuries, danger, and the toll they can take on the body and
the mind.
2. I prefer Individual Sport because we only compete for our own side which means we are solely responsible for the outcome. The performance rests on our
shoulders and we receive all of the credit for our victory. Also, I find Individual sports fun and enjoyable.

WEEK 6 DAY 6: CATEGORIES OF SPORT

ACTIVITY 1: VIDEO

WEEK 7 DAY 7: FITT PRINCIPLE

ACTIVITY 1: A

____Cardiovascular Endurance (3-Minute Step Test)

____Muscular endurance and strength of arm (push up/flexed)
____Muscular strength and endurance of abdominal (curl-up)
____Flexibility of hamstring muscles (hamstring and hip flexor test)
____Flexibility of shoulder muscles and joints (zipper test)

B.

FITT GOALS FREQUENCY INTENSITY TYPE TIME

Parts of the Fitness Plan (Indicate days of the week) Light, Moderate, Basic skills from selected sports (Total fitness plan per
Vigorous day not less than 60
minutes)
Warm Up 5 times a week Light Muscular strength and endurance of arm 1 hour
(push-up/flexed)
Work Out 3 times a week Vigorous a. Jump shot ( basketball) 1 ½ hour
3 times a week Moderate b. 12 basic striking (arnis) 2 hours
4 times a week Light c. Long distance running (Athletics) 1 hour
5 times a week Vigorous d. Forehand and Backhand stroke 3 hours
(badminton)
5 times a week Moderate e. Serving (volleyball) 3 hours
Cool Down 5 times a week Light Stretching 3 ½ hours
ACTIVITY 2:

Schedule Week 1 Resting Heart Rate Exercise Heart Rate Recovery Heart Rate Remarks
Day 1 96 bpm 135 bpm 25bpm Good score
Day 2 84 bpm 128 bpm 29 bpm Good score
Day 3 90 bpm 130 bpm 31 bpm Good score
Day 4 79 bpm 121 bpm 36 bpm Good score
Day 5 87 bpm 137 bpm 26 bpm Good score
WEEK 8 DAY 8: APPLYING FITT PRINCIPLE

ACTIVITY 1:

ACTIVITY FITNESS RATING FOR HEALTH FITNESS COMPONENTS OVERALL FITNESS

Name of Sport Cardiovascular Muscular Strength Muscular Endurance Flexibility RATING
Endurance
Basketball 4 4 3 3 14
Boxing 3 4 4 3 14
Table Tennis 2 3 3 4 12
Athletics (Running) 4 2 2 3 11
Arnis 3 4 4 3 14
ACTIVITY 2: VIDEO

Observation: I observed that Flexibility is more dominant in this Badminton sport because it requires you to move your muscles while playing.

Refllection: In playing badminton, the badminton player uses their flexibility to reach, dive and turn to cover all parts of the court. Flexibility is something that can be
improved with regular stretching. The badminton player should stretch before each activity (training and competition), plus other stretches to increase the flexibility
of specific muscle groups. Because when you’re playing badminton you need to catch, and chase the shuttlecock. You need to run fast or move quickly and be flexible
so you can catch it to win.