Activity Worksheet 1.

Knowledge Check
Name:____________________________ Section:______________________

Date:_____________________________ Group no ._____

I. Encircle the letter of the best answer that corresponds to the following questions or
statements.
II.
1. What is the recommended duration for cardio respiratory 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.
 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

Activity Worksheet 2. Reflective Question

Name:____________________________ Section:__________________

Date:_______________________ Group no._______

In doing some of your exercise workouts or programs, do you consciously

consider and follow significant principles such as FITT, exercise training principles,
three phases of exercise program? Why? Kindly explain your answer.(10points)

Before, I didn’t have any idea about the FITT principle,exercise training principles, or the
three phases of an exercise program. So when doing my exercise, I just do things randomly—
whatever comes to my mind first. I remember that I don’t even do warm-up or stretch before
doing my exercise, which causes my body pain after the activity. I also remember that there was
one time that I even got a sprain.
During our senior year, these principles were introduced to us, and it was the only time I
realized that I was doing my exercise inaccurately. Now, at this present time I can say that I
always consider the MFIT, as well as the basic exercise principles and the three phases of an
exercise program, to be safe and to have a positive result. I can perform my activity now
properly; I know how many minutes I should spend performing a specific task; I know about the
warm-up prior to exercise and the cool-down after exercising, so I can finish my exercise without
feeling pain or being sprained; and I know that I am doing the activity without the risk of an
accident.
From now on, in order to maintain a balanced and regulated physical health, I should
concentrate on my exercise to manage the development of my body while keeping my cardio
respiratory system in mind. Knowing the importance of those concepts to our bodies, I learn
how to incorporate them into my workouts or training since it gives the foundation for
determining the quantity of physical activity required for establishing and maintaining excellent
health, wellness, and fitness.
Performance Task 2
Cardiorespiratory Exercise Prescription

Name:_______________________ Section:______________

Date:____________________ Group no.______________

Direction: Compute your Cardio Respiratory Training Zone.

Intensity
1. Estimate your own maximal heart rate (MHR) MHR = 207 − (.70 × age)

MHR = 207 − (.70 ×____________) = ________ bpm

2. Resting heart rate (RHR) = ___________ bpm

3. Heart rate reserve (HRR) = MHR – RHR

HRR = __________bpm - _________ bpm = __________ beats

4. Training intensity (TI) = HRR × % TI + RHR 30% TI = × .30 + bpm 40% TI = × .40 + bpm 60%
TI = × .60 + bpm 90% TI = × .90 + bpm

5. Cardiorespiratory training zone:

30% TI = (_____ X .30) + _____ = _____ bpm

40% TI = (_____ X .40) + _____ = _____ bpm

50% TI = (_____ X .50) + _____ = _____ bpm

60% TI = ( _____ X .60) + _____ = _____ bpm

70% TI = ( _____ X .70) + _____ = _____ bpm

90% TI = (_____ X .90) + _____ = _____ bpm

Light-intensity cardiorespiratory training zone (30% to 40% TI): _____ to _____ bpm

Moderate-intensity cardiorespiratory training zone (40% to 60% TI): _____ to _____ bpm

Vigorous-intensity cardiorespiratory training zone (60% to 90% TI): _____ to _____ bpm