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NAME: BANTAYAN, LYNETTE T.

COURSE/YEAR: BSED SCI1

I. Directions for the Activity above: The table shows your test scores, the type of
test you performed, and description. Write all test scores from the given table.
Do this in your A4 bond paper with complete personal information’s and submit
online or through courier. Write your name section, schedule and activity. The
video recordings in this activity will be edited, cut and compile to flash drive
by class representative or you can submit this online individually if you have
access.

Type of Test Scores Description

Sit Ups 30 AVERAGE 7

Plank & Side Plank 1 minute & 2 minutes and 8 AVERAGE 7

seconds

Push Up 15 AVERAGE 7

Declined push ups 10 BELOW AVERAGE 6

Alternate Shoulder Press 21 ELITE 10

Lateral Raise 15 SATISFACTORY 6

Front Raise 10 SATISFACTORY 6

Band Curls 25 ELITE 10

Bench Dips 14 VERY GOOD 8

Air Squat 20 BELOW AVERAGE 6

Burpees 10 SATISFACTORY 6

Mountain Climber 15 OUTSTANDING 9

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II. Instructions: Read and analyze each item. Reflect and

make a video analysis while you’re performing all the
exercises.

How to improve your plank time gradually?

The plank position is achieved by performing a push-up while resting

on your forearms. This basic technique is good for developing important
core muscles. Almost every action you make during the day focuses
around your core. Most experts agree that ranging from 10 to 30 seconds
is sufficient. You can do a plank every day, on alternate days, or as part of
your usual training routine. As you advance, you can hold your plank for
one or two minutes. Begin with 20 seconds and gradually increase by 10
seconds each day until you reach five minutes.

What could happen if you would do exercises as part of your home daily
routine?

Regular physical exercise can help you gain muscle strength and
endurance. And when your heart and lung health improves, you will have
more energy to do everyday activities. Once you start working out at
home, you may never want to go back to the gym. Consider this: there is
no need to commute, change into gym clothing, wait for machines, or
inhale all those distinct odors. Exercising as part of your regular routine at
home is a terrific way to improve one's capabilities. Doing so many tasks
at home might be difficult. However, watching oneself attain a physique
goal will raise your spirits. Being able to perform things with tremendous
power and mental stability is a terrific way to start the day.

What should you do to encourage yourself/others to undergo exercises

actively?

The most important thing you can do to inspire someone else to

exercise is to exercise yourself. Show them the worthwhile progress you've
been making. You don't need to say anything, and you don't need to go
into extended spiels about how great it is. You can't just go for a run once
and expect everyone to jump on board. Set a good example, and
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people will be interested even if they don't express it. Reach out and invite
someone to workout with you in any method they choose. It's just
wonderful to encourage other people to do things with you, and they
could feel more comfortable if you're showing them how to use the gym
or learn a new activity.

How much should you execute alternate dumbbell press to achieve

excellence?

Executing alternating dumbbell presses is not on my list of exercises

to undertake. But after the execution, I realized that performing this
actually makes me feel like I need to do it every time I do physical activity.
Alternate dumbbell presses should be performed until you feel as if your
arm is about to fall. However, practicing it after certain warm-up exercises
may help reduce the potential of injury. Begin with 10 presses and
progressively increase by 5 presses every day until you achieve 30 presses
on a daily basis.

What is the significance of the exercises in achieving a physically fit body?

With exercise, your cardiovascular system's strength and efficiency

in delivering oxygen and nutrients to your muscles improves. When your
cardiovascular system is functioning properly, everything seems to be
smoother and you have more energy for the pleasurable things in life.
Staying active can help you maintain a healthy weight. Exercising, in
general, enhances one's physical health, but it also benefits one's mental
health. Above all, physical activity may help us have a good life.