Worksheet HOPE 1 2nd Q M7-12

Worksheet for modules 7-8 principles of training and METs of

MVPAs
NAME: _____________________SECTION:_____________________

I. Identification (describe briefly)

Principle of Overload

Principle of
Progression

Principle of Specificity

Principle of
Reversibility

Principle of
Individuality

Frequency

Intensity

Type

Time

Warm up

Work out

Cool down

MET

PAGE 1 OF 2 WKSHT 7-8

NAME: ____________________ SECTION:_____________________

 II. Fill up the equivalent METs description of levels
level exertion Physical sign
Met 1

Met 3-6

Met 8-10

III. Cardiovascular 3 days activity Program of FITT with METs

Date /time Target activity METs level &
physical signs
Day 1:
Time: Walking 3
minutes(regular
pace, walking around
the house or school
hallways
Day 2: Walking 3 minutes
Time: (briskly with 1 kilo
equivalent weight
around the house or
school hallways)

Day 3: Jogging/running 2
Time: minutes (around the
basketball court)

VALUING:

Additional requirement: pictures of the 3 days activities while

performing (printed).
PAGE 2 OF 2 WKSHT 7-8

WORKSHEET MODULES 9- Analyzing Physiological Indicators

10- Personal Safety Protocols to Avoid Dehydration,
 Overexertion, Hypothermia, and Hyperthermia during
MVPA Participation
NAME: ________________________ SECTION: ___________
I. IDENTIFICATION

Heart Rate
radial artery
carotid
artery
MHR &
formulA
RHR &
FORMULA
HRR &
FORMULA
THR &
FORMULA
Dehydration &
FORMULA
Overexertion

Hypothermia

Hyperthermia

Sprain

Strain

R of RICE
I of RICE
C of RICE
E of RICE
Page 1 of 3 wksht 9-10
NAME: ________________________ SECTION: __________
II. ACTIVITYA: COMPUTATION
1. Get the Maximal Heart Rate (MHR)
Formula: MHR = 220 – age
Solution: MHR = 220 – ____
 Answer: MHR = ________

2. Determine the Heart Rate Reserve (HRR)

Formula: HRR = MHR – Resting Heart Rate (RHR) (RHR is your pulse rate at rest for 1 minute)
Solution: HRR = MHR – ________
Answer: HRR = ________
3. Take 60% and 80% of the HRR
Formula:
a. 60% x HRR
b. 85% x HRR
Solution:
a. 60% x ____
b. 85% x ____
Answer:
a. 60% = ____
b. 85% = ___

4. Add each HRR to RHR to get the Target Heart Rate (THR)

Formula:

a. THR = 60% HRR + RHR

b. THR = 85% HRR + RHR

Solution:

a. THR = 60% HRR + ___

b. THR = 85% HRR + ___

Answer:

a. 60% THR = ___

b. 85% THR = ___

5. Therefore:

Your Target Heart Rate is 60% THR to 80% THR beats per minute

Answer:

Your Target Heart Rate is _____ to _____ beats per minute

Page 2 of 3 wksht 9-10

NAME: ________________________ SECTION: __________

II ACTIVITY B: URINE COLOR
LEVEL COLOR DESCRIPTION/PREVENTION
1-2

3-4

5-6

7-8

Valuing:

Additional requirement:
Picture of your RICE application (printed)
Page 3 of 3 wksht 9-10

WORKSHEETNMODULES 11-
Proper Etiquette and Safety in the Use of Facilities and
Equipment
12- Participation and Organization of Fitness Events
 NAME: _________________________ SECTION______________
I. IDENTIFICATION
ETIQUITE
SAFETY
SOCIAL DISTANCING
HYGINE
planning,

organizing,

Staffing

leading,

controlling

II ACTIVITY A: WRITE CONDITIONS OF PRECAUTION

IN CASE OF VIRUSES OR PRECAUTION IN THE USE OF
COVID MATERIALS AND FACILITIES
1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

Page 1 of 2 wrksht 11-12

NAME: _________________________ SECTION______________

ACTIVITY B: IDENTIFY FUNCTION AND ASSIGNED FOR FITNESS

EVENT OR PROBRAM
Invitation:
Fitness Program or Event: _____________
Date/time:____________________
Place/venue:__________________
Participants: __________________
Purpose of event: _____________
Functions of members:
Disseminations/ Person incharge
Physical
arrangement
Rules/flow of event

Requirements for
event
Budget for the event

Safety

Valuing:

Additional requirement: picture of invitation of your fitness event

(printed)
Page 1 of 2 wrksht 11-12