ASSUMPTION SCHOOL-PASSI CITY, ILOILO, Inc.

Saligumba Street, Passi City, Iloilo

Gov’t. Recognition Nos.: SHS-010, s. 2021, SR-028, s. 2021, ER-325, s. 2021, KR-324, s. 2021
Tel. # 311-6263/5245
S. Y. 2022 – 2023

LEARNING ACTIVITY SHEET NO. 5-6

First Semester (Midterms) – PE and Health 11

Name: Dionne Sebastian R. Doromal Grade and Section: ____11-ABM_______

Time Frame: _______________________________________ To be Submitted on: __________________

Topic: AEROBIC TRAINING, RESISTANCE TRAINING, AND FLEXIBILITY TRAINING

Learning Competencies: At the end of this lesson, you will be able to determine the proper exercise
intensity to develop aerobic fitness; design training program appropriate for the
current fitness level; and understand the importance of flexibility training.

Activity 1: Know Thy Limit!

Direction: Compute for the MHR and target heart rate range of the following. Complete the table below.
Maximum Heart Rate
Age Resting Heart Rate (RHR) Target Heart Rate (THR)
(MHR)
16 55bpm 204 188
65 90bpm 155 90
29 75bpm 191 162
35 78bpm 185 150
50 85bmp 170 120

Processing Questions:
1. What do you think is the importance of understanding the RHR and the MHR?
knowing your RHR as well as your Maximum Heart Rate (MHR)  can help dictate heart rate based training zones.
Spikes in RHR can indicate when overtraining has occurred and an athlete should take a rest day, something else
in a training regiment is amiss, or can even indicate an oncoming cold or illness.
2. Why do you think determining the target heart rate (THR) is important in exercise?
knowing your target heart rate helps you pace your workouts. Exercising at the right level of intensity will help
you avoid burning out or wasting time with a workout that's not vigorous enough to help you meet your goals.
Activity 2: NAME THEM!
Since you made your FITT Training Program last week, it is best for you to connect it with the types of
activities you included in it. There are three types of fitness activities: AEROBIC, RESISTANCE, and
FLEXIBILITY. Research more about these three and fill in the table below with their definition and five
examples of activities under each type.

Types of Fitness Definition Examples

Activities

Running or Jogging
any activities that raise heart rate and make breathing
Aerobic Training somewhat harder
Outdoor Cycling
Walking.

involves the performance of physical exercises that are Squats

Resistance
designed to improve strength and endurance. It is often Push ups
Training associated with the lifting of weights Bench Press

Standing Side Stretch

Seated Hamstring Stretch
Standing Calf Stretch.
activities that aim to stretch your muscles until they're
Flexibility Training loosened up, and your body becomes lithe and limber Shoulder Stretch.
The Forward Hang.
Back stretch.

Activity3: DAILY PHYSICAL ACTIVITY LOG

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 Fill in the activity log for each day of the week. The activities listed on the table are performed from the
time you wake up to the time you sleep. Record the number of minutes or hours spent in doing each of them.
Compute the estimated total energy expenditure from the physical activities using the formula given.

Activity Sat Sun Mon Tues Wed Thurs

Sitting 4hrs 3hrs 5hrs 3hrs 2hrs 3hrs

Standing 4hrs 5hrs 3hrs 3hrs 3hrs 3hrs

Walking 4hrs 4hrs 2hrs 2hrs 2hrs 2hrs

Moderate Activities 2hrs 3hrs 2hrs 2hrs 2hrs 2hrs

Vigorous Activities 2hrs 2hrs 2hrs 2hrs 2hrs 2hrs

Estimated Kilocalories Per Minute

Sitting: Calories burned = 0.0175 x Weight in Kilograms
Standing: Calories burned = 0.0210 x Weight in Kilograms
Walking Leisurely: Calories burned = 0.0525 x Weight in Kilograms
Moderate Activities: Calories burned = 0.1400 x Weight in Kilograms
Vigorous Activities: Calories burned = 0.2100 x Weight in Kilograms

Fill in the next table to summarize your week’s performance on staying fit.
Activity Average Duration Estimated Calories Burned
Sitting

Standing

Walking

Moderate Activities

Vigorous Activities

TOTAL

To solve for Average Duration, add all the time you spent for each activity for six days and divide the result by
6. Example:
Activity Sat Sun Mon Tues Wed Thurs
Sitting 5 hrs 7 hrs 9 hrs 8 hrs 9 hrs 7 hrs

That is, ( 5+7+ 9+8+9+ 7 ) ÷ 6 which is equal to 7.5 hours. Convert this to minutes by multiplying it with 60. That
is, 7.5 ×60=450 minutes.

To solve for the Estimates Calories Burned, determine first your current weight in kilograms and use the given
formula. For example, for sitting, we have 0.0175 ×50=0.875. This is the calories I burned every minute by just
sitting. Then, multiply it with your answer in Average Duration to know how much calories you burned for this
week. That is, 450 × 0.875=393.75 .

To solve the TOTAL, just add all your answers for Average Duration and Estimated Calories Burned. This is
your performance for the week. You can compare this with the recommended number of calories to be burned
every day on the Internet. You can continue doing this for the succeeding weeks to monitor your progress.
Above all, if you really want to be fit and healthy, SELF-DISCIPLINE is the key!

Activity #4: SYNTHESIS

Let’s cap off the week by answering the questions below.

1. Based on the previous activity, were you able to achieve the recommended daily physical activity
requirement? How about the number of calories to be burned?
I was not able to achieve the recommended daily physical activity requirement as well as the number of calories
to be burned.

2. What changes can you make in your daily schedule to increase daily energy expenditure?

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 Start small, like completing 20 squats, 20 push-ups and 20 mountain climbers across the course of the day

3. Why is it important to achieve the recommended daily physical activity?

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen
bones and muscles, and improve your ability to do everyday activities .

4. What will be your commitment for the succeeding weeks in terms of staying fit and healthy?
5.
I will try to engage in some physical activities but not this week because next is the quarterly exam so I have to
study first.

Reference: Fernando-Callo, L., &Dajime, P. F. (2016). Physical Education and Health (Vol. I). Manila,
Philippines: Rex Book Store

Assumption Passi: A home where YOU can be your BEST!

No part of this LAS may be reproduced in any form or by any means without written permission from ASPCI, Inc.. | 3