Ateneo de Zamboanga University

The Jesuit University in Western Mindanao, Philippines

Since 1912
Senior High School
La Purisima St. Zamboanga City
S.Y 2020-2021

PHYSICAL EDUCATION AND HEALTH

PEH 111 Exercise for Fitness
MPBA
MID-TERM PERFORMANCE BASED ASSESSMENT
“Picture Representation”s
First Semester
Midterm Term

Submitted to: Mr. Leonar T Aballe

Submitted by: Janariza U. Haiber

Strand: STEM Grade:11 Section: COLLINS
PLANK
 DAY 1

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The plank is an isometric core strength exercise that involves maintaining a position similar to a
push-up for the maximum possible time.
DAY 2

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The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles,
which naturally result in a strong posture as they grow in strength.

DAY 3

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The plank is a classic exercise that strengthens your body from head to toe.

HIGH KNEE
DAY 1

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High knees are a cardio-intense exercise performed at a fast pace. It engages your core,
strengthens all the muscles in your legs, gets your heart rate up and improves momentum,
coordination and flexibility.
DAY 2

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High knees activate your quadriceps, hamstrings, calves, glutes, and hip flexors, helping
improve muscular endurance, balance, and coordination in these muscles.

DAY 3
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The high knee running in place exercise is, simply, running in place for a certain amount of the
time, ensuring that as you run, you bring your knees up as high as possible.

LUNGES
DAY 1

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A lunge can refer to any position of the human body where one leg is positioned forward with
knee bent and foot flat on the ground while the other leg is positioned behind.

DAY 2

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Lunges are quite effective in terms of strengthening legs and buttocks. Lunges target large
muscle groups of your lower body this boosts your metabolism and helps you lose weight much
faster.
DAY 3

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Lunges increase muscle mass to build up strength and tone your body, especially your core,
butt, and legs.
BRISK WALK
DAY 1

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Brisk walking is an example of a moderate intensity aerobic activity. As a rule of thumb, for a
person to be brisk walking, they need to move at a maximum speed of 4.5 mph.

DAY 2

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Sometimes as simple as a daily brisk walk can help you live a healthier life. For example,
regular brisk walking can help you: Maintain a healthy weight and lose body fat.

DAY 3

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 Increased cardiovascular and pulmonary (heart and lungs) fitness.

 Reduced risk of heart disease and stroke.
 Improved management of conditions such as hypertension (high blood pressure)
high cholesterol, joint and muscular pain or stiffness, and diabetes.
 Stronger bones and improved balance.