LUSH ISHI E.

TUBEO
BSN-1D

PRE-TEST

5-MINUTE DYNAMIC STRETCHING

1. LUNGE WITH A TWIST

2.

2.
3.

1.
4.

KNEE TO CHEST
3. HIGH KICKS

4. HIP STRETCH WITH A TWIST

1.

2. 3.
5. T PUSH UP

6. JUMP SQUATS
(Advanced)
7. JUMP LUNGES (Advanced)
LEARNING MODULE ACTIVITY

Test I. Solve your target heart rate and training zone and the following:

1. Solve your target heart rate and training zone.

Training Zone
MHR- RHR= 202 - 75= 127
60% of 127 = 76.2
76.2 + 75 = 151.2 bpm

MHR- RHR = 202 - 75 = 127

70% of 127 = 88.9
88.9 + 75 = 163.9 bpm

MHR – RHR = 202 – 75 = 127

80% of 127 = 101.6
101.6 + 75 = 176.6 bpm

MHR – RHR = 202 – 75 = 127

90% of 127 = 114.3
114.3 + 75 = 189.3 bpm

2. Answer the following (solution is needed)

a. HIDILYN DIAZ’ MHR is 185 and her RHR 72, determine the 70% value.
MHR - RHR = 185 -72 = 113
70% of 113 = 79.1
79.1 + RHR = 79.1 + 72 = 151.1 bpm

b. MARGILYN DIDAL’S MHR is 180 and his RHR 70, determine the 90% value.
MHR - RHR = 180 -70 = 110
90% of 110 = 99
99 + RHR = 99 + 70 = 169 bpm

c. CARLO PAALAM’S MHR is 120 and her RHR 50, determine the 60% value.
MHR-RHR = 120-50 = 70
60% of 70 = 42
42 + RHR = 42 + 50 = 92 bpm
 Test II. Give situations that will differentiate people who are working out but not
following rules and regulations and those who follows. What will happen to this people? What
are the consequences?

There are two new active people at a gym who want to enhance their bodybuilding.
They both obeyed the rules and regulations throughout their first week, and thus they got the
outcomes they intended. However, as time passed, the other person chose to stop adhering to
the rules and regulations. As a result, the person ended up injuring himself or herself because
of an accident and an inappropriate approach when working out. Meanwhile, the other person
who followed the rules and regulations was able to achieve his or her physical goal. Exercise or
working out is believed to increase or maintain physical fitness and general health and wellness,
but if not done appropriately, it can have the opposite impact. So if we don’t follow the rules
and regulations of exercise, there can be significant changes to our body and health, and we
will become deconditioned. Without following the rules and regulations of exercise smartly, we
can all hurt ourselves.

POST-TEST

Direction. Fill in the following blanks with correct answer.

VARIATION 1. Exercise needs to be varied for optimal adaptation to occur, avoiding boredom,
overuse, injury or hitting a plateau.
REVERSIBILITY/DISUSE 2. If you don’t use it you lose it.
RECUPERATION/RECOVERY 3. Rest is required to allow the body time to adapt to exercise.
PROGRESSION 4. Exercise needs to continually overload the body if positive adaptations
(change) are to continue to take place.
OVERLOAD 5. Exercise should overload the body in order for a positive adaptation to occur.
SPECIFICITY 6. Exercise should be definite to the client’s goals, needs and capabilities.
EXERCISE 7. A type of physical activity that requires planned, structured, and repetitive bodily
movement to improve or maintain one or more components of physical fitness.
COOL DOWN 8. This facilitates the removal from the carbon dioxide and lactic acid which are
products of muscular contractions.
WARM-UP 9. It is a phase in workout where in you prepare your body for exercise by slowly
increasing heart rate, blood pressure, and body temperature and blood flow.
ANAEROBIC ZONE – 80% TO 90% 10. In this zone, your lactic acid system will develop.
INDIVIDUAL DIFFERENCES 11. People vary in their ability to develop fitness.
ADAPTATION/USE 12. It emphasizes the body’s increasing ability to cope with the load being
brought about by the training program.
TIME PATTERN 13. It gives consideration to the preferred time of the exercising individual.
AEROBIC ZONE – 70% TO 80% 14. Training within this zone develops basic endurance and
aerobic capacity.
FITT 15. Give the acronym of the appropriate guide in helping an individual apply the overload
principle.

ASSIGNMENT

Direction. Answer the following questions comprehensively.

PREPARATION:
1. What is the importance of doing a warm-up and a cool-down in exercising?

Warming up before an exercise is an important part of avoiding injury. Warming up

properly promotes flexibility and blood flow to a specific area, reducing the risk of muscle pulls
and joint discomfort. Warming up also helps your muscles stretch more easily during
subsequent activities. When conducting any sort of resistance training, for example, tension is
put on the muscles. Increase your range of motion and minimize your risk of injury by warming
up your muscles and allowing them to stretch further.

When you cool down, your heart rate and blood pressure will gradually return to their
pre-workout levels. Cooling down is particularly important for competitive endurance athletes,
such as marathon runners, since it aids in blood flow regulation. Walking after a run is a nice
example of a cool down. The time it takes you to cool down should be between two and five
minutes.

2. What progress have you gained after a week of exercising based from your fitness
goals?

I like to think about my personal fitness goals in terms of what I'd like to be able to do in
the coming weeks. For the time being, I'm 18 years old and in decent form. I enjoy jogging and
working out, but just for about 30 minutes at a time. That's because I feel it's vital to make
exercise a long-term habit rather than a short-term goal. One of my personal fitness goals is to
be able to execute push-ups. In terms of long-term goals, I hope to be able to do this for the rest
of my life. Over the course of several weeks, I like to set little personal fitness goals for myself.
Smaller objectives, such as running 2 miles in under 6 minutes on average, are much simpler for
me to create and achieve. Then, boost those goals.
3. Do you see yourself continuing the exercise routine you created for a month and
more? Why or why not?

Yes, of course. In order to live a healthy life, it is essential to exercise for mental and
physical development. Thus, exercise is important for the overall growth of a person. It is
essential to maintain a balance between work, rest, and activities.  It is important to note that
physical activity and exercise not only maintain physical and psychological health but also help
our bodies respond to the negative consequences of several diseases, such as diabetes,
hypertension, cardiovascular diseases, respiratory diseases, and so on. So, make sure to exercise
daily.

4. What advice can you give to a friend of yours who wanted to lose weight through an
exercise but fails to do so or gets to start exercising but eventually stops for a couple
of days?

In my personal experience, I occasionally try to keep a consistent workout, but I usually

fail. However, one thing I've noticed and will advice to a friend is that motivation is the key to
continuing to exercise on a regular basis. To feel driven, you need to be able to enjoy yourself.
Rather rapidly. Many individuals start exercising to see whether they can see a difference in
their body. It makes no difference whether you desire to reduce weight or get ripped. Exercising
is challenging. When you work on anything for an extended period of time and don't see or feel
any progress, it's easy to grow dissatisfied and lose interest. If you can see results fast, though,
you will be convinced that what you are doing is effective. This will give you the motivation to
keep going.