DAY/TIME OF PE 1 9:00 – 10:00am

NAME: MUTUC, MARIEL M. DATE: September 11, 2020

Course/Year: BSED Major in English 1st Year Score: ________

Loop words in the puzzle that you can find horizontally, vertically and diagonally or inversely then
choose 10 words and write an information about it.

E Q E M U S C U L A R T U O K L C A S B
Z M V B S C I N E H T S I L A C A K A O
A D O G H K B A L A N C E T A I R R P D
S Z X T C V N J G A G H J K E O D E H Y
O P Y R I S A S Z I S D F G R Y I L Y C
A D E F H O E D T K L S H V O J O A S O
Q U P E X B N A S A H I L P B A R X I M
L P A K D C D A F G M O T X I B E A C P
Z O C B G E U O L G D I J Y C V S T A O
Z W E T U O R P E D F J N I S O P I L S
W E G H U V A U X O Z P F A V Y I O F I
V R I K P O N C I G M E N T A L R N I T
S C G J S B C Y B F A J T D Z U A V T I
T O F H K V E H I P H X L S H K T A N O
R D C H K D T S L S F H C H K D O C E N
E D G I H L K F I C B J A G K S R N S L
S E Y I A R T S T R E N G T H X Y D S C
S A N E H L K D Y U G C J D S H J E A J
A H H C I O C O O R D I N A T I O N E V
D O R E A C T I O N T I M E S G B F A D
 WORDS

1. Muscular- is an organ system consisting of skeletal, smooth and cardiac

muscles.
2. Balance- is the ability to stay upright or stay in control of body movement,
and coordination is the ability to move two or more body parts under
control, smoothly and efficiently.
3. Aerobics- is a form of physical exercise that combines
rhythmic aerobic exercise with stretching and strength training routines with
the goal of improving all elements of fitness (flexibility, muscular strength,
and cardio-vascular fitness).
4. Cardio-respiratory- relating to the action of both heart and lungs. Cardiorespiratory
fitness refers to the ability of the circulatory and respiratory systems to supply oxygen to
skeletal muscles during sustained physical activity.
5. Relaxation- reduces stress and the symptoms of mental health conditions
like depression, anxiety and schizophrenia. Relaxation also has other related
health benefits, including: lowering your heart rate, blood pressure and
breathing rate. Reducing muscle tension and chronic pain.
6. Physical Fitness- is a state of health and well-being and, more specifically,
the ability to perform aspects of sports, occupations and daily activities.
Physical fitness is generally achieved through proper nutrition, moderate-
vigorous physical exercise, and sufficient rest.
7. Body Composition- is used to describe the percentages of fat, bone, water
and muscle in human bodies. Because muscular tissue takes up less space in
the body than fat tissue, body composition, as well as weight, determines
leanness.
8. Strength- the quality or state of being physically strong.
9. Coordination- the ability to use different parts of the body together
smoothly and efficiently.
10. Reaction Time- the time elapsing between the beginning of the application
of a stimulus and the beginning of an organism's reaction to it.
 DAY/TIME OF PE 1 9:00 – 10:00am

NAME: MUTUC, MARIEL M. DATE: September 11, 2020

Course/Year: BSED Major in English 1st Year Score: _________

MY PHYSICAL FITNESS PLAN

Top 10 List of fitness plan

1. DRINK 8-10 GLASS OF WATER (EVERYDAY)

2. JOGGING (EVERY OTHER DAY)
3. CYCLING (TWICE A WEEK)
4. STEP TEST (EVERYDAY)
5. PROPER DIET
6. SQUATS (EVERY OTHER DAY)
7. NO TO STRESS
8. YOGA (THRICE A WEEK)
9. DONKEY KICKS (TWICE A WEEK)
10. PROPER TIME OF REST (MOOD)
OATH OF PLEDGE IN BEING A PHYSICALLY FIT
PERSON

I, MARIEL MALIG MUTUC,

Pledging to keep my body physically fit as always.
I pledge to keep my body muscles strong.
I’ll make myself more focus on dancing,
Lifting weights, squats to enhance my confidence
and how I feel about myself.
It’ll make my body to be healthy and
Reduce the risk of injury.
I pledge to keep my lungs strong.
Too much intensive physical exercise can damage my lungs.
So, I’ll make sure that I have the proper exercise and time to rest.
I pledge to keep my heart strong.
I love cycling and jumping rope.
For me to keep my heart healthy, I’ll improve all the physical activities
That I’m doing.
And lastly, I pledge to keep my mind properly functioning.
For me to keep my physical activities to be in place,
I’ll improve all my exercises and I’ll do aerobic exercise, running & swimming.

I commit myself to pledge this day,

As physically fit, healthy and active as can be.
MODULE III – PHYSICAL FITNESS TESTING ACTIVITIES

Week 4 and 5 – 4 hours

Learning Objectives:

a. To perform the indicated physical fitness test events accurately.

b. To execute individually and properly by following the instruction.
c. To record the progress of each individual event.
d. To find pleasure and enjoyment while doing the activity.

Motivation:

How well is your strength, stamina, flexibility, speed and endurance in doing fitness skill activities?

INSTRUCTION:

1. Perform the indicated fitness activities by following the instructions.

a. Standing long jump - using a tape measure record the length of your jump from the starting
point to the end point. Upon jumping make use of your both feet. Use centimeter as your
unit of measurement in recording for your score. (206 cm.)
b. Distance Run – measure the floor in about 3 meters and make a base line as your starting
point and end point. Place 10 small stones on the starting line after which place each stone
one at a time on the end point. Complete the 10 stones as fast as you can on the finish line
or end point. Record your time. (30 sec)
c. Sit and reach – with your legs wide open in sitting position place the tape measure showing
the centimeters align between your knees in zero centimeter . After which position both of
your hands upward then slowly bend forward your body and reach the farthest point in
reaching and bending. Record your score. (75 cm.)
d. Sit ups – in a crook back lying position and both hands at the back head. Do sit ups in one
minute or 60 seconds. Count the number of sit ups you can do within a given period of time.
Record your score. (20 no. of times in 1 min.)
e. Push ups – For the boys : Do push ups with a correct position on the floor. Count the
number of push ups you can do in one minute or 60 seconds. Record your score.
For the girls : Use a chair in doing the push up. Place your hands on the seat of the chair in a
correct body position. Count the number of push ups you can do in one minute or 60
seconds. Record your score. (38 no. of times in 1 min.)
f. Step test – with the use of the first level of stair case or empty case of bottled soft drinks.
Step back and forth on the stair case and count how many steps you can do in 3 minutes.
Record your score. (221 no. of times in 3 mins.)

NOTE: Do the Physical Fitness Test (PFT) for 2 trials. First trial do all the 6 events then after a week do
again the 6 events as your second trial. Try to compare the scores on both trials and assess what were
your strengths and weaknesses in all the events.

Make an accomplishment report of your Physical Fitness Test by doing this activity.
 PE 1 DAY/TIME 10:30am-11:30am

NAME: MUTUC, MARIEL M. DATE: September 20, 2020

COURSE/YEAR: BSED Major in English 1ST year SCORE_______________

PHYSICAL FITNESS TEST

INDIVIDUAL RECORD OF
PERFORMANCE
Note: Write or indicate the unit of measurement used in each event for the two trials.

Physical Fitness Test Events First Trial Second Trial

Scores Scores
1. Standing Long Jump 180 cm 195 cm

2. Distance Run 37 sec 33 sec

3. Sit and Reach 60 cm 70 cm

4. Sit ups 19 23

5. Push ups 26 30

6. Step Test 132 steps 150 steps

Make a report on the experiences in doing the physical fitness test events. What
benefits can you get in doing the activity? Identify the component of physical
fitness being assessed or tested in each event.
1. Standing Long Jump

2. Distance Run
3. Sit and Reach
4. Sit ups

4. Push ups

5. Step test