Genio R.

Adalla Grade 11 STEM B

225806
What I Have Learned
Week 1
Day Physical Activity Type of Physical Domain Reason/s of doing the activity Duration
Activity
Walking Aerobic Occupational To keep a healthy weight and avoid or treat a variety of 30 mins – 1 hour
illnesses, such as high blood pressure and heart disease.
1 Additionally, to make my bones stronger, my moods
better, and my coordination and balance better.
Stretching Bone & Muscle Leisure Time To keep my joints mobile and to keep my muscles 10 mins – 15 mins
Strengthening strong, flexible, and healthy.
Biking Aerobic Transportation To support in my protection against severe illnesses like 30 mins – 1 hour
arthritis, diabetes, overweight, some malignancies,
diabetes, cardiovascular disease, and stroke.
Additionally, since it nourishes and strengthens the
2 Clean my room Aerobic Domestic
brain, to enhance my mental health.
This activity has a variety of positive health impacts, 30 mins – 45 mins
such as better physical fitness, better concentration,
better sleep, and a decrease in stress and anxiety.
Playing badminton Bone & Muscle Leisure Time It boosts self-esteem and encourages our body's 1 hour – 2 hours
Strengthening production of happy hormones. It bolsters our mental
fortitude and physical fitness. It maintains appropriate
cell signaling and controls our body's temperature.
Additionally, it raises insulin sensitivity, which enhances
the body's ability to use insulin.
Running Aerobic Transportation To strengthen and improve the health of my body. To 15 mins – 20 mins
3 aid in my muscle growth so I can maintain a healthy
proportion of body fat and to enhance my cardiovascular
health.
Swimming Muscle Strengthening Leisure Time It provides cardiovascular exercise, muscle 20 mins – 30 mins
strengthening and toning, flexibility, range of motion,
coordination, and strength training.
Washing dishes Muscle Strengthening Domestic Washing dishes can greatly reduce our stress. It can 10 mins – 15 mins
4 create a state of serenity, and also strengthens your
body's immune system.
Cooking Muscle Strengthening Domestic Cooking can expand creativity, fosters self-esteem, and 15 mins – 25 mins
fosters social connection.
 5 Workouts and Pilates Bone & Muscle
Strengthening
Leisure Time To build my core strength as well as to improve my
posture, mobility, balance, muscle strength, and tone.
30 mins – 1 hour

Doing laundry Muscle Strengthening Domestic Washing our clothes helps get rid of bacteria, grit, fleas, 30 mins – 1 hour
6 mites, and other irritants or infections. As a result, this
may contribute to a decrease in the prevalence of
infectious disorders such scabies, lung infections,
diarrhea, and other skin infections.
Dancing Aerobic Leisure Time To maintain and build my bone strength, to reduce my 10 mins – 20 mins
stress levels, to give me a chance to socialize, and to
7 improve my balance and coordination, cardiovascular
health, muscular tone and strength, memory and
cognition, mood and self-esteem.
Yoga Bone Strengthening Leisure Time To enhance my inner consciousness, to direct my 30 mins – 40 mins
attention to the capabilities of my body right now, and to
support the growth of my breath and physical and
mental strength.

What I Can Do
Week 1
Day Physical Activity Domain Health Related Fitness
Components
Skills Related
Health
Duration Meal Remarks
Components
AM Walking Occupational Cardiovascular Balance 20 mins – Banana, rice, nuts, Walking is healthful and beneficial.
Endurance 30 mins and a milk Walking helps us develop a good
outlook on life.
PM Play badminton Leisure Time Cardiovascular Reaction Time 1 hr – Meat, fish, beans, Playing badminton helps us in toning
1 Endurance 2 hrs and peas our body, decreases our stress,
improving our heart function and
 metabolic rate. Also, it increases our
bone density and our concentration.
AM Stretching Leisure Time Muscular Strength Balance 5 mins – Rice, bread, and Stretching improves our performance
& Endurance 10 mins noodles in physical activities, decrease our risk
from injuries, increases our muscle
blood flow, and it enable our muscle to
work most effectively.
2 PM Biking Transportation Cardiovascular Agility 45 mins – Bread and banana Biking strengthened our bones,
Endurance 1 hour improves our joint mobility, increased
our cardiovascular fitness, muscle
strength, and flexibility.
AM Clean my room Domestic Muscular Coordination 1 hour Bread, rice, and Cleaning your room removes germs,
Endurance pork along with filth and dust, improving
the quality of the air inside your room
and leaving a fresh scent in your room.
3 PM Washing dishes Domestic Muscular Strength Coordination 10 mins – Rice and chicken This activity is very important to the
15 mins health of our family. Also, it can
reduce stress and boost creativity.
AM Yoga Leisure Time Flexibility Balance 30 mins – Watermelon, Yoga improves our balance, strength,
45 mins energizing and flexibility. Also, it promotes self-
smoothies, and healing and self-awareness, it enhances
our personal power, and removes
sandwich
negative blocks from the mind and
4 toxins from the body.
PM Play volleyball Leisure Time Cardiovascular & Power 20 mins – Rice, bread, and Playing volleyball tone and strengthen
Muscular 30 mins fruits our cardiovascular system. Also, it
Endurance enhances our energy levels to improve
our well-being.
AM Jogging Leisure Time Cardiovascular Power 45 mins – Milk, rice and egg Jogging can help us in losing weight, it
Endurance 1 hr can also help us to manage stress, it
strengthens our immune system, retain
flexibility as we age, and minimize
insulin resistance.
5 PM Workout Leisure Time Muscular Strength Coordination & 30 mins – Rice, meat, banana, Doing workouts strengthens our heart
& Endurance Power 45 mins and vegetables and improves our circulation, improve
our bones and muscles, and managing
our weight.
AM Dancing Leisure Time Muscular Coordination 10 mins – Egg, bread, yogurt, Dancing is a physical activity that
Endurance 20 mins and fish involves both the body as a whole and
the mind. Dancing keeps your heart,
circulation, balance, muscles and joints
healthy. Moreover, dancing is
enjoyable and burns calories, it is a
6 fantastic form of physical activity for
both men and women.
PM Running Transportation Cardiovascular Agility & Speed 10 mins – Rice, chicken, Running can lower our blood pressure
Endurance 15 mins beans, fish, and beef and resting our heart rate, it also
improves our blood sugar control, and
lower our cholesterols.
AM Exercise Leisure Time Cardiovascular Coordination 10 mins – Yogurt and fruits Exercising is one of the most
Endurance 15 mins important activities we should do since
 it boosts our mind, attitude, and mood
in addition to our physical health.
PM Do laundry Domestic Muscular Strength Coordination 30 mins – Rice, vegetables, Doing laundry is also a physical
1 hour and meat activity or a exercise/workout that can
7 help or benefit our health since you
have to lift water buckets, use your
arms to remove dirt on clothes, wring
the water out, and then drying the
clothes.

Assessment:

1.) B
2.) C
3.) A
4.) A
5.) C
6.) A
7.) B
8.) C
9.) B
10.) A
11.) A
12.) B
13.) A
14.) C
15.) B