Pangasinan State University

(Sta. Maria Campus)

My
Portfolio
In
PE 2

BSA 1-C

Submitted By
Jefferson C. Cells

Submitted To
Ma’am. Floieh M. Quindara

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 TABLE OF CONTENT

My Profile ……………………………………………………..........................…………… 3
PSU Vision/ Mission …………………………………...................…………………… 4
PSU Core Values ………………………………………….....................……………….. 5

ACTIVITIES

A. Learning Activity No. 1

a. Asynchronous Activity (Physical Education) …………………… 6
B. Learning Activity No. 2
b. Written Output in Principles of Exercise ………………………... 7-9
C. Activity
c. Activity 1_FT ……………………………………………..................………. 10-13
D. Activity
d. Self-Reflection Activity …………………………............………………. 14

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 My Profile

Name: Jefferson C. Cells

Birth Place: Paco Manila
Address: Brgy. Lagasit San Quintin Pangasinan
School Name: Pangasinan State University
School Address: Santa Maria Pangasinan
Course: Bachelor of Science in Agriculture
Yr. & Section: BSA 1-C

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PSU Vision/ Mission

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PSU Core Values

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Name: Cells, Jefferson C. (BSA 1- C)
Physical Education 2
Learning Activity # 1

1. What is the legal basis of Physical Education?

Article II, Section 17. It is a declared policy of the state to give priority
to education, science and technology, arts, cultures and sports to foster
patriotism and nationalism, accelerate social progress and promote total
human liberation and development.

2. Who are the pioneers in Physical Education?

 Friedrich Jahn
 Jean-Jacques Rousseau
 Johann Friedrich Simon
 Johann Christoph Friedrich

3. What is Physical Education?

Physical Education in simple word is understood as learning with the
help of movements of body and realizing the benefits at mental level. It
simply means education through the use of physique and physical
movements and deriving the advantage for social gain.

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Name: Jefferson C. Cells
Course & Section: BSA 1-C

The Benefits of using FITT Principle

Introduction
People talk about wanting to “get into better shape” or “be more fit”. After all,
everyone wants to be as healthy as possible. But how to you create a good plan for this?
How much of each kind of exercise should one aim for?
Every person has different goals and abilities, but with this principle, you can
create a good plan to become or stay more “fit”. Using the FITT Principle, a personal
physical activity plan will outline how often (frequency), how long (time), and how hard
(intensity) a person exercises, and what kinds of exercises (type) are selected.
So, what are the benefits of FITT Principle?
1. The FITT principle can help you get the results you want from a workout in a timely
manner with limited risk of burning out or getting hurt.
2. The FITT principle is a tried and true method of putting together an efficient workout
plan.
3. its especially useful if you’re someone who thrives on structure, as you can think of
the components as a set of rules to follow.
4. its also great for monitoring your exercise progress with cardiovascular activity and
strength training.

Overview

FITT can be applied to exercise in general or specific components of exercise

and it helps you to create a workout plan that will be more effective in reaching your
fitness goals. F.I.T.T stand for frequency, intensity, time, and types of exercise.
And using FITT principle, it gives you a straightforward guideline for revising and
improving any workout plan.

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  What is FITT principle
FITT principle are an exercise prescription to help participants understand
how long and how hard they should exercise. The FITT principle or formula is a
great way of monitoring your exercise program. The acronym FITT outlines the
key components or training guidelines for an effective exercise program and the
initial F.I.T.T, stand for: Frequency, Intensity, Time and Type.

 Frequency- refers to the frequency of exercise undertaken or how often you

exercise. Frequency is a key component of the FITT principle.

 Intensity- refers to the intensity of exercise undertaken or how hard you exercise.
This is an extremely important aspect of the FITT principle and is probably the
hardest factor to monitor.
The best way to gauge the intensity of your exercise is to monitor your heart rate.

 Time- refers to the time you spend exercising or how long you exercise for. The
time you spend exercising is also an important part of the FITT principle.
The time dedicated to exercise usually depends on the type of exercise
undertaken.

 Type- the type of exercise undertaken or what kind of exercise you do.
The type of exercise you chose will have big effect on the results you achieve.
That’s why its important to know what you want to gain from your efforts.

Example of FITT principle.

F Frequency of exercise How often Beginner 3-5 days a week

Moderate to high 5-7 days a week

I Intensity of exercise How hard Beginner Less than 145

BPM
Moderate to high 145-186 BPM
T Time of exercise How long Beginner 20-30 mins.

Moderate to high 30-60 mins.

T Type of exercise What exercises

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 Flexibility Macular Strength Muscular Endurance
F  Daily  3 times a week or  Daily for some
 Warm up every other day muscle group.
 Cool down  Different muscle group  3-4 times a week
I  Hold 15-30 sec.  8-12 repetition  15+ repetition
 Total body  70-90% of max. lift  50% max weight
T  10-20 mins.  15-60 mins.  30-60 mins.
 Progressive overload  Progressive
overload
T  Static stretch  Free weights  Resistance
 Machines training
 Body weight

Cardiovascular Muscular Muscular Flexibility

endurance endurance strength
F Exercise 3-5 times Exercise 2-4 times Weight train 2- Daily stretching
per week per week 4 times per
week.
I Train at 60-80% of Add or maintain 60-75% of Stretch muscles and
target heart rate weight and max. 3 sets of hold beyond its
repetition 8-12 normal length
repetitions
T 20-60 mins. Per About 30-60 mins. About 30-60 Hold each stretch 10-
session mins. 15 sec.
T Any aerobic activity Resistance training Anaerobic Stretches that allow
keeping the heart yoga, Pilates, light activities such the body to move
rate within the weights. as weight through the full range
target zone. lifting and sit of motion.
ups.

Reference

 https://yl.sd53.bc.ca/mod/book/view.php?id=5043&chapterid=3137

 https://brainly.ph/app/profile/5665413/answers

 https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-
1231593

 https://stretchcoach.com/articles/fitt-
principle/https://mobile.twitter.com/brad_bwarren/status/65714416901045043
2

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Name: Jefferson C. Cells
Course & Section: BSA 1-C
Physical Education 2
Activity 1_FT
 Choose (1) athlete who suffered from sports injuries and made a comeback
after career- threatening injuries.
Includes: Their pictures, Type of injury, Background of the athlete and their
sports
My chosen athlete was Carlos Edriel Yulo.

Carlos Edriel Yulo

Forbes.com

Background
Name: Carlos Edriel Hollman Yulo
Nickname: Caloy
Gender: Male
Citizenship: Filipino
Birthday: February 16, 2000
Place of Birth: Malate Manila
Sports: Gymnastic

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Yulo or Carlos Edriel Hollman Yulo was born on February 16, 2000, under Aquirius’ sun
sign. He is the second eldest son of Angelica Yulo and Mark Andrew Yulo.
In his family, he has he Is elder brother, Joriel Yulo, followed by his younger
brother and sister, Karl Janrel Eldrew Yulo and Iza Yulo. Carlos was raised in Leveriza
Street, Malate near the Rizal Memorial Stadium. Thus, most of his childhood was spent
watching the Philippines top gymnasts training.
Carlos Yulo is a short-height gymnast who measures 4 ft 10 inches (1.5 m) while
weighing 69 kg (150 lbs). additionally, he is fair-skinned with chinky eyes and a gummy
smile. His eye and hair are of similar color dark brown. Moreover, his overall body stats
measure 40-28-35 and his biceps span is 14.

x.facebook.com

Carlos Yulo is a Filipino gymnast who became the first male athlete in Southeast
Asia to win a gold medal at the World Artistic Gymnastics Championships in 2019, when
he won for the men’s floor exercise. His debut appearance at the 2019 Southeast Asia
Games also earned Yulo two gold and five silver medals.

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 Facebook.com

For all his achievements, Yulo received the President’s Award at the Philippine
Sportswriters Association in March. He will be representing the Philippines at the
upcoming Olympic Games in Tokyo.

Injuries
 Unlike every athlete, Yulo has also suffered some injuries in the run. His foremost
setback was on May 24, 2017. Despite suffering a sprained ankle in training, he
won the gold medal on parallel bars at the 2017 Asian Junior Championships in
Bangkok, Thailand.

 Following it, he had a chest injury in 2019. A chest injury meant he was unable to
compete at the 2019 World Cup event in Baku, Azervaijan.

 A left elbow injury prevented him from competing in the all around competition at
the 2021 World Championships in Kitakyushu, Japan. Despite the injury he won a
gold medal on the vault and a silver on the parallel bars at the tournament.

Camera_alt Kim Kyung-Hoon, Reuters

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 In the 2021 Artistic Gymnastics World Championships, disclosed to reporters on
October 26 that he injured his elbow in training two months ago. But it also meant that
the 4 foot-11 dynamic couldn’t have brought home an additional silver medal in the
parallel bars because his entry was dependent on his injury situation.

References

 https://www.gymnastic.sport/site/athletes/bio_detail.php?d=41146

 https://www.forbes.com/profile/carlos-yulo/?sh=64aab2e6295a

 https://www.google.com/amp/s/news.abs-
cbn.com/amp/sports/10/28/21/elbow-injury-kept-yulo-from-competing-in-all-
apparatus-in-worlds

 camera_alt Kim Kyung-Hoon,Reuters

 intlgymnast.com,25 Oct 2021

 gymnastics.sports, 19 March 2019

 manilatimes.net, 24 May 2017

 forbes.com

 facebook.com

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Name: Jefferson C. Cells
Course & Section: BSA 1-C

Physical Education 2
Self-reflection Activity

1. Do you enjoy participating in Physical Education at school? Why or why

not? Have you ever felt a benefit from being physically active in school? (i.e.
more anergy in the afternoon, better concentration, etc.)
Yes, I was enjoyed participating “P.E” at school, because except for
being happy doing that, it can also help to maintain my proper body, it can
give me a healthy lifestyle.
Doing physical activity/ exercise can also realized me that it is better
to maintain and be healthy than to sit down alone without doing nothing
and also it has a lot of benefits to me.

2. What is the importance of correct and proper execution of exercise while

doing the activity?
The importance of it is, you will be healthy all the time, and doing
exercises can give you a proper way to have a healthy body and lifestyle.

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