PHYSICAL ACTIVITY TOWARDS HEALTH AND WELLNESS - FIT HW

Module 2
WORKSHEET No. 4
Activity 3:
Design your physical activity pyramid as your first step towards a physically active lifestyle for your health and
fitness. A sample has been provided below. You may just replace the data provided whichever is applicable.
Identify the kinds of exercises that you want to participate in for aerobic (ex. Swimming, running, etc), for strength
training (ex. Weight training using machine or free weights, for flexibility, and leisure. Identify also what you need
to lessen and place them at the peak of the pyramid.

Accomplishing this task is scored as 10pts. Please Design your own activity pyramid. The image below is just a
sample.

Leisure
-Sightseeing
-Playing Sports
-Cleaning

Activity 5: Reflection: Answer the questions:

1. Why do we need to include warm-up exercises and cool-down exercises in your exercise routines? Support
your answer by citing an example from your own experiences. (10pts)

-We need to include warm-up exercises and cool-down exercises in our exercise routines so
that we can avoid injuries and such when doing an exercise routine. The reason being is that
warm up exercises will relax and warm up your body and get it ready before doing an exercise
routine. For cool down exercises it will stretch and will help in the healing process of our muscle
fibers after an exercise routine. It will also help to avoid muscle aches. Further, out of curiosity,
I once experienced and compared an exercise routine without warming up and cooling down to
an exercise routine with a warm up and cool down. Results show that an exercise routine
without warm up and cool down made my body ache and I felt sore all over. However, results
also show that an exercise routine with warm up and cool down helped my body to heal faster
and I was not feeling any muscle ache or soreness in my body the day after the routine.

2. How important is goal-setting in fitness development? (5pts)

- Goal-setting is very important in fitness development because it helps one to focus on the long
term not the short term. This means that setting a goal would motivate and inspire one to not quit
and to be more optimistic that he/she would achieve his/her goal. It is also because goal-setting is
one of the few underrated subjects in fitness development even though it has the utmost
importance. The reason for this circumstance is that with a goal in mind one would persevere and
focus on this goal of his/her, However if one has no goal in mid, he/she would lack the motivation
and passion that would eventually lead to him/her quitting doing such fitness development.

Module 2
WORKSHEET No. 5

Activity 5: Reflection: Answer the questions:

1. Why do we need to include warm-up exercises and cool-down exercises in your exercise routines? Support
your answer by citing an example from your own experiences. (10pts)
-We need to include warm-up exercises and cool-down exercises in our exercise routines so that we can avoid
injuries and such when doing an exercise routine. The reason being is that warm up exercises will relax and warm
up your body and get it ready before doing an exercise routine. For cool down exercises it will stretch and will
help in the healing process of our muscle fibers after an exercise routine. It will also help to avoid muscle aches.
Further, out of curiosity, I once experienced and compared an exercise routine without warming up and cooling
down to an exercise routine with a warm up and cool down. Results show that an exercise routine without warm
up and cool down made my body ache and I felt sore all over. However, results also show that an exercise
routine with warm up and cool down helped my body to heal faster and I was not feeling any muscle ache or
soreness in my body the day after the routine.
2. How important is goal-setting in fitness development? (5pts)
- Goal-setting is very important in fitness development because it helps one to focus on the long
term not the short term. This means that setting a goal would motivate and inspire one to not quit
and to be more optimistic that he/she would achieve his/her goal. It is also because goal-setting is
one of the few underrated subjects in fitness development even though it has the utmost
importance. The reason for this circumstance is that with a goal in mind one would persevere and
focus on this goal of his/her, However if one has no goal in mid, he/she would lack the motivation
and passion that would eventually lead to him/her quitting doing such fitness development.