ATHENA C.

MILLER BSA, PE1ME-75

Week 1: Fitness and Physical Activity

INTRODUCTION TO PHYSICAL FITNESS

Exercise: What does physical fitness mean to you? Does it only applies to elite athletes and
sports enthusiasts?

Physical fitness is when the body's systems are able to work together effeciently to
allow us to be healthy and perform day to day activities. Physical fitness doesn't deal with only
our physical bodies, it also involve our mental being. Being physically fit also helps us have a
better mental health and emotional well being.

Physical fitness is applicable to everyone who wants to be fit. Children, adolescents, and
adults of all ages can practice physical fitness and be physically fit as long as they have the
perseverance and knows how to discipline their selves. Although people with health problems
or body problems should consult their doctors first before starting any exercises.

Physical Activities and Exercise: List 5 physical activities and 5 exercises that you do.

Physical Activities Exercise

• Walking • Sit Ups

• Jogging • Planks

• General cleaning inside our house • Crunches

• Dancing • Push Ups

• Walking up and down the stairs of MBC • Squats

Week 2: Training Principles

Personal Insights: Have you done any of these training principles? If yes, share it below. If not,
what do you think is the best principle that will apply to you. Why?

Yes, I usually use the principle of progressive overload when I exercise. I do heavy
exercises to make sure that it will be effective. Aside from wanting to see the effects, I just want
to do heavy loads because everytime I do light exercises I feel like I didn't really work my body
out. Such exercises that I do is 20 push ups and sit ups to be repeated three times which are
very far from what my body is accustomed to. I also do 1 minute plank with three repetitions as
well. These exercises comes with several heavy exercises as well. I perform these exercises
during the starting week of my workout, for the next week, the numbers will increase by ten. It
gradually increases by week so I can see positive results as early as possible.

OBJECTIVES SELF-RATING NOTE-TO-SELF

Rate how you extensively you Write anything that you think
were able to do the objectives you still need to work on or
for the lesson. 1 – poor 2 – should remember about this
good 3-excellent lesson and the objectives.

Have I been able to: I would want to remember

1. Define Physical Fitness?
2. Differentiate Physical
Activity fromExercise?
3. Understand the training
principles?
that physical activity and
1. 3
exercise are different from
2. 3 each other. Even before, I
always confuse myself with
3. 3
exercise and physical activity.
I thought that the definition
of exercise is the definition of
physical activity and vice
versa. That's why I really hope
to remember the difference
between the two and not
confuse them again.

Week 3: Food and Nutrition Module

 Food and Nutrition
Write each food in its respective column.

Foods:
Banana, Rice, Egg, Bread, Bacons, Broccoli, Spinach, Fried Chicken, Milk, Cheese, Yogurt, Steak,
Sweet, Potato, Fish, Corn, Pork

GO GROW GLOW

Sweet potato Bacon Banana

Corn Milk Broccoli

Bread Rice Spinach

Cheese

Fish

Egg

Yogurt

Fried Chicken

Steak

Pork

Week 6: Module 4

HEALTH RELATED COMPONENTS OF PHYSICAL FITNESS

A Doodled World: Draw below, 5 things that are related to your health as of this moment. Stick
figures will do.

A Debatable Case. As a student doing physical activity, what is more important, your brain or
your heart? Explain the rationale behind your answer.

As a student doing physical activity, what's more important is my heart. Since we're talking
about physical activity, what immediately comes in mind is to improve overall health and
muscles or the physical appearance of a person. Heart is more important because by doing
physical activities, we aim to improve our cardiovascular endurance which focuses on our heart
and lungs. And once our heart is in good health, it'll be able to do its job perfectly which
includes pumping oxygen to our brain. So if our heart performs well, our brain will perform
better as well.

Week 7: Module 5
Give at least three activities or sports that will measure each health-related component. The
activities that has been discussed in this module are not counted.
1. Cardiovascular Endurance

a. Cycling

b. Jump rope

c. Hiking
2. Muscular Strength

a. Weight lifting

b. Football

c. Wrestling

3. Muscular Endurance

a. Planks

b. Squats

c. Lunge
4. Flexibility

a. Gymnastics

b. Pilates

c. Yoga
5. Body Composition – give at least 3 ways of measuring body fats or body composition aside
from BMI and skin fold caliper.
a. Bioelectrical Impedance Analysis (BIA)

b. Weight to height ratio/“string challenge”

c. Hydrostatic weighing (underwater weighing)

OBJECTIVES SELF – RATING NOTE-TO-SELF

Rate how you extensively you Write anything that you think
were able to do the objectives you still need to work on or

Have I been able to:
1. Define each health-related
components of fitness.
2. Differentiate muscular
strength from muscular
endurance.
3. Show familiarity on the
different methods of
measuring body fats and
weights.
4. Perform the different
activities in each health-
related component.
5. Create my own exercises
routine based on the
discussion.
Age: 19
Height: 151 cm
Weight: 48 kg
BMI: 21.05, Normal
Max HR: 201 bpm
RHR: 90 bpm
for the lesson. 1 – poor 2 – should remember about this
good 3-excellent lesson and the objectives.
Regarding the different
methods of measuring body
1. 3
fats and weight, I was
2. 3 surprised that there were a
lot of methods that I'm not
3. 1
familiar of such as what I've
4. 4 mentioned which is the
Bioelectrical Impedance
5. 3 Analysis (BIA), Weight to
height ratio - the “string
challenge”, and Hydrostatic
weighing (underwater
weighing). Aside from these
three, there are still a lot and I
was really surprised. I just
want to leave a note to myself
that I should try to learn more
about these different
methods and what should be
done under these methods to
get the body fats and weight.
It's another knowledge for me
and I hope that I won't forget
those.
WHR: 162 bpm

THR Up: 16,080

THR Down: 12,060

Sit and Reach 1: 54 cm

Sit and Reach 2: 55 cm

Zipper Test R/L: 12 cm

Zipper Test L/R: 10 cm

Standing Long Jump 1: 134 cm

Standing Long Jump 2: 137 cm