HOPE

Marc Johannes F. Mendoza

ICT-113

Michael A. Alcantara
TEACHER
Marc Johannes F Mendoza September 13, 2021
ICT – 113 HOPE -11

What I Have
Learned

1. Task: My Week Ago

Evaluate your weekly physical activities by filling in the table below. Identify the
physical activity, its type, and domain. In the fourth column, give your reason/s in doing the
activity. Lastly, write how long you were able to do the activities in the last column. Write
three activities per day.

Week 1
Day Physical Type of Physical Domain Reason/s of Duration
Activity Activity doing the
Activity
1. PUSH UPS Compound Exercise for building upper 15 mins
To help our
body strength.
muscles became
active at any
time and help
boost our body.

2. Jogging Aerobic exercise help to build strong 30 mins – 1

occupational (work-
bones, as it is a weight hour
related) bearing exercise.
strengthen muscles.
domestic (house wo improve cardiovascular
fitness. burn plenty of
rk, yard work, physi kilojoules.

cally - active child c

are, chores)

transporotation (wal

king or bicycling fo

r the purpose of goi

ng somewhere)

leisure - (discretion

ary or recreational ti

me for hobbies, spo

rts, and exercise).

3. Sit Ups Abdominal exercises Situps work Sit-ups help you build 15 mins
the rectus a strong core to ward
abdominis,
transverse off injury, help with
abdominis, and your posture, and boost
obliques in your athletic
addition to your performance.
hip flexors, chest,
and neck. They
promote good
posture by
working your
lower back and
gluteal muscles.
4. Walking Aerobic exercise Occupational • increased 30 mins – 1
(work-related) cardiovascular and
Domestic pulmonary (heart
hour
(housework, yard and lung) fitness.
work, physically-
active child care, • reduced risk of
chores) Transportati heart disease and
on (walking or stroke.
bicycling for the
purposes of going
• improved
management of
somewhere).
conditions such as
hypertension (high
blood pressure),
high cholesterol,
joint and muscular
pain or stiffness,
and diabetes.
• stronger bones and
improved balance.

5. Planking isometric core exercise The Holding a plank position can 1 min –
plank strengthens fire up all these muscle groups
your spine, your simultaneously giving us the 1min and 30
rhomboids and following benefits : secs
trapezius, and your
abdominal muscles,
which naturally
• A Healthy Posture.
...
result in a strong
posture as they • Balance and
grow in strength. Coordination. ...
• Improves Body
Alignment and
Helps Avoid
Illness. ...
• Build Core
Strength. ...
• Improves
Flexibility. ...
• Improves
Metabolism. ...
• Improves Overall
Mental Health.

6. Jumping Jacks Plyometrics exercise Specifically, Like most cardio exercises, 1 minute
jumping jacks work jumping jacks
your: glutes. quadri offer cardiovascular benefits.
ceps. hip flexors. It balances out your heart rate,
increases blood circulation all
over the body, controls and
maintains blood pressure,
helps in doing away with bad
cholesterol levels in the body,
prevents the onset of stroke or
heart attacks.
7. Jog in place Aerobic exercise Occupational sugar levels, Running in 5-10 mins
(work-related) place elevates your heart
Domestic rate, improves blood and
(housework, yard burns calories and fat, all of
work, physically- which help with weight loss.
active child care, You'll also boost
chores) Transportati cardiovascular function,
on (walking or enhance lung capacity, and
bicycling for the improve circulation.
purposes of going
somewhere).