Activity Worksheet 6.

Knowledge Check
Name:KYLE NORMA GOMEZ Section: HRM 1-10 Date: Group no.
I. Encircle the letter of the best answer that corresponds to the following questions or
statements.
1. What is the recommended duration for cardiorespiratory exercise per session?
a. 10-20 minutes b. 15-30 minutes c. 20-60 minutes d. 60-20 minutes

2. Rheena Lyz is currently aiming to improve her cardiorespiratory fitness. In order to

achiever best development on here goal, she needs to participate in a cardio workout
maintaining _____ training intensities.
a. 30-40% b. 40-60% c. 60-90% d. 70-90%

3. One good simple physical activity that we can consider to have and active lifestyle is
walking. What is the recommended number of steps per day of an individual is needed to
achieve this goal?
a. 1,000-5,000 b. 5,000-8,000 c. 8,000-9,000 d. 10,000-13,000

4. It refers to s light to moderate activity done prior to a work-out.

a. Guidelines b. Cool-down c. Warm-up d. Pre-test

5. Basic principle in doing exercise that means performing “more than the normal”
a. Progression b. Overload c. Reversibility d. Specificity

6. This principle of exercise can be sum up or simplify by the fact that “if you don’t use it,
you will lose it.”
a. Specificity b. Overload c. Reversibility d. Rest and Recovery

7. Jasper is teaching in special education school. He was assigned by his principal to come
up with an exercise program to develop the overall fitness of the students with special
needs. What is/are the primary consideration/s that he need/s to consider?
a. Principle of progression b. Principle of individuality
c. Principle of specificity d. All of the above

8. In executing stretching exercises, the degree of stretch should be…

a. to about 80 percent of capacity.
b. to mild tension at the end of the range of motion.
c. applied until the muscle(s) start shaking.
d. progressively increased until the desired stretch is attained.

9. The recommended number of repetitions for strength exercises for better health is
between_________.
a. 1 and 6 reps.
b. 4 and 10 reps.
c. 8 and 12 reps.
d. 10 and 25 reps.

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
 10. Choose the letter that does not belong to the group.
a. Deep full squat, hero, and donkey kick
b. Knee pull down, knee to chest, swan stretch
c. Abdominal crunch, one leg stretch, quad stretch
d. Neck circling, hurdle stretch, standing toe touch

Performance Task 4
Simple Exercise Workout
Group Leader :_________________________________________ Section: __________
Members: _____________________________________________ Date: ____________
_____________________________________________ Group no. ________
_____________________________________________

Instruction: The class will be divided into 4-5 groups or as prescribed by the teacher. The
student/s will perform in a virtual platform a 10minute-exercise routine consisting: (1)
3min-active/dynamic warm-up; (2) 5-main workout; and (3) 2min-Cool-down. In warm-up,
locomotor movements are needed, while on the cool-down proper stretching is advised.
Enough time will be given for the students to practice as a group and may consider using
social media to collaborate with other members. Take note to consider the capabilities and
health concerns of each member. The said routine will be submitted through online or in other
form like usb or compact disk on the given date. For students who will not be able to work
collaboratively, individual performance is advised.

The student/s will be assessed based on the following rubrics:

Needs
Criteria Excellent Good Average Fair
Improvement
5 4 3 2 1
Phases of Routine has complete Routine has Routine has complete Routine has Routine did not
Exercise phases of exercise complete phases of phases of exercise incomplete follow the three
Program program exercise program program phases of phases of
(warm-up/workout/co (warm-up/workout/ (warm-up/workout/co exercise exercise program
ol down) and has cool down) and has ol down) but program and did not
executed it properly executed it properly executed it with few and executed it execute it
all throughout the most of the time of errors during the with several properly
performance the performance performance errors during
the
performance
5 4 3 2 1
Energy and Consistently Movements were Movements were Movements Movements were
Effort performed the performed with sometimes performed were rarely performed without
movements with energy and effort with energy and performed with energy and effort.
energy and effort at most of the time. effort. Frequently energy and
all times makes excuses. effort. Always
makes excuses
5 4 3 2 1
Application of The routine is The routine is The routine is The routine is The routine is
Principles of performed correctly performed correctly performed correctly performed performed
Training and considered the but considered the but considered the incorrectly and incorrectly and did
Exercise complete application application of only application of only considered the not consider the
of the principles of two principles of one principle of application of application of the
exercise such as: exercise exercise only two principles of
● Progressio principles of exercise
n-Low to high impact. exercise

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
 Simple to complex
steps
● Individuality
-consider individual
skills
● Rest and
recovery- proper
routine design that
provides recovery

15 Rating:
Total Score:
Excellent

Rating:
13-15 Excellent
10-12 Good
7- 9 Average
4- 6 Fair

3 and below Needs Improvement

Conforme:
Jade Cydrieck T. Meneses 1/27/23
________________________________
Signature over printed name/ Date
Signature over printed name/ Date
Student
Evaluator

Comments/Suggestions:________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________

Physical Activity Towards Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance