Name: ____________________________________________ Score: ___________

Subject and Section: _________________________________ Date: ____________

ACTIVITY: 18- Minute Calorie- Burning Rotational Workout

Being active is important if you want to lose or maintain weight. The
body consumes more energy (calories ) when you are active. When
you burn more calories than you consume, you’ll likely lose some
weight. However, the number of calories you lose when exercising
depends on the exercise you do, your weight, and the length of
time you spend doing the exercise. In this collaborative activity, you
will perform 18-minute calories burning rotational workout. At the
end of the work-out, you will measure your own body fat
percentage using the Percent Body Fat Calculator, available at
https://legionathletics.com/how-to-calculate-body-fat/
METHOD
1. Group students into six groups, appoint a group leader and assign them a number from 1 to 6.

2. Tell them that each group will perform different exercise that corresponds to the number. For
example, group 1 would be doing the burpees, group 2 would be doing jumping jacks, group 3
running in place, group 4 scissor jumps, group 5 imaginary jump rope, and group 6 hopping the
name of their first crush. The goal is to perform a 3-Minute exercise per number.

3. Ask a family member to video your rotational work-out.

4. On the group leader’s signal, each group will begin performing different exercise that corresponds
to the number on the floor.

5. After three minutes, the group positioned in number 1 who are doing burpees would rotate over to
2 and start performing jumping jacks. The other groups perform the exercises that correspond to the
number presently assigned to them.

6. After the three minutes elapse, students will stop and perform the next number and perform a
new exercise.

7. Rotate students until they perform all their exercises.

8. Monitor the students’ videos to make sure exercises and movements are being performed
correctly!

Note: if you don’t know what burpees are, a burpees is “four- point move. From a standing position,
drop into a squat with your hands on the ground just in front of your feet. Then kick your feet back
behind you, keeping your arms extended so you are in a raised plank position.” (Coach Staff, 2020)

RUBRIC
3 - Full Accomplishment- The students performed the 18-Minute Calorie- Burning
Rotational Workout in a clear and consistent manner.

2 - Substantial Accomplishment- The students performed the 18-Minute Calorie-

Burning Rotational Workout and did so in a somewhat consistent manner.

1 - Little Accomplishment- The students had difficulty perform the 18-Minute Calorie-
Burning Rotational Workout consistently.

0 - No Accomplishment- The students made no attempt to do the activity.

Name: _______________________________________________Score: ___________
Subject and Section: ____________________________________Date: ____________

ACTIVITY: 5-MINUTE WARM-UP EXERCISES

DIRECTIONS: A warm-up for light physical exercise requires

approximately five (5) minutes which includes light cardiovascular
training and several dynamic stretching exercises that are
necessary for the workout you are about to conduct. Perform the
following pre-exercise dynamic stretch exercises for five (5)
minutes.

Exercise Dynamic Stretch Procedure Duration

1. Arm Crossovers Move your arms across your 1 minute
chest, crisscrossing. Switch
back and repeat, bringing the
opposite arm to the top.
Repeat.
2. Butt Kicks Try to hit your butt with your 1 minute
3. foot while walking. Speed
things up by doing this while
you are jogging. Repeat.
4. Spinal Rotations Stand with your feet at the 1 minute
level of your shoulder with your
arms out to the sides to form a
“T” pattern. Holding your lower
body still, rotate your upper
body back and forth from right
to left.
5. Hand Walks Stand upright with your feet at 1 minute
shoulder width. Swing one leg
out to the side, then swing it
back across your body in front
of the other leg. Repeat.
6. Hacky Sack Lift up your right leg by 1 minute
bending your knee so that it
points out. Tap the inside of
your right foot with your left
hand without leaning or
bending forward. Repeat.
Name: ____________________________________________ Score: ___________
Subject and Section: _________________________________ Date: ____________

ACTIVITY: 5-MINUTE COOL-DOWN EXERCISES

DIRECTIONS: After a fairly grueling workout session, post-exercise

cooling helps the heart rate and blood pressure to recover slowly.
Perform these five post-exercise/cooling down static stretches.

Post-exercise Static Stretch Procedure Duration

1. Arm Crossover
2. Quadriceps Stretch
3. Trunk Rotation
4. Hamstring Stretch
5. Groin Stretch
Place your left arm over your 1 minute
chest and keep it in stretched
position with your right arm.
Repeat.
Hold your left foot up against 1 minute
your butt for 10 seconds.
Repeat with the right leg.
Lie down with your knees bent, 1 minute
point your knees to the left and
hold on for 10 seconds.
Reverse and repeat.
Stand with one leg to the front 1 minute
and the other to the backside.
Bend your back knee and
place your body weight on it.
Side lunge and hold on for 10 1 minute
seconds--reverse legs and
repeat.

RUBRICS
3 - Full Accomplishment - The student performed the warm-up and cooldown
exercises for five minutes each in a clear and consistent manner.

2 - Substantial Accomplishment - The student performed the warm-up and

cooldown exercises for five minutes each and did so in a somewhat consistent
manner.

1 - Little Accomplishment - The student had difficulty performing the warm-up

exercises and cool down exercises for five minutes each consistently.

0 - No Accomplishment - The student made no attempt to do the activity.

Name: ____________________________________________ Score: ___________
Subject and Section: _________________________________ Date: ____________

PHYSICAL FITNESS TEST: CALCULATING YOUR V02MAX: 3-

MINUTE STEP TEST

DIRECTIONS: You will need a step that is 16.25 inches from

ground level, a stopwatch, and a metronome to perform this
VO2max test. Perform some light stretching before taking this test
and practice walking up and down according to the following
sequence: left leg up, right leg up, left leg down, right leg down, and
repeat. This is the series that needs to be used for the test. Now, if
you are a man, set the metronome at 96 beats per minute, or, if
you are a woman set the metronome at 88 beats per minute.
During the test, you take one step per beat on each beat of the
metronome (i.e., your left leg goes up on the first beat, your right
leg goes up on the second beat, and your left leg goes down the
third beat, etc). Start the test and step the beat for precisely three
(3) minutes. When the three (3) minutes elapsed, pause the test,
wait for five (5) seconds, and then check the pulse for 15 seconds.
When all of these have been completed, enter the 15-second count
of the pulse in the box below to calculate the estimated VO2max.
Record your score in the blank spaces below. Use the internet and
visit this link https://www.shapesense.com/fitness-
exercise/calculators/vo2max-calculator.shtml to calculate and
estimate your VO2max based on your performance of a 3-Minute
Step Test.

Warning: The 16.25-inch step for this test is far higher than the
average step height. Take several preparation measures to ensure
you are confident doing this test and practice caution during the test.

Gender:

15 Second Pulse Count at 3-Minute Step Test Completion:

Calculate your V02Max:

Name: ____________________________________________ Score: ___________
Subject and Section: _________________________________ Date: ____________

PHYSICAL FITNESS TEST: CALCULATING YOUR V02MAX: 1

MILE (ROCKPORT) WALK TEST

DIRECTIONS: To do this VO2max test, you would need to find a

good walking spot and calculate precisely one (1) mile or (1609
meters). Bring a stopwatch with you to monitor the exact time it will
take you to walk 1 mile. Perform some light stretching and warm-up
walking before the test. When you’re ready, walk the required
distance of one (1) mile as fast as you can. Don’t run; just walk as
quickly as you can. Stop the watch at the end of one (1) mile and
check your heartbeat for 10 seconds. Record your 1-mile walk and
your 10-second pulse count. Then calm down by strolling for a few
minutes. If all of this has been done, enter you data in the
appropriate fields below to calculate your estimated VO2max. Use
the Internet and visit this link: https://www.shapesense.com/fitness-
exercise/calculators/vo2max-calculator.shtml to calculate and
estimate your VO2max based on your 1-Mile Walk Test results.

Gender:

Age:

Weight:

Walk Time:

10 Second Pulse Count as Test Completion:

Calculate Your V02Max:

Name: ____________________________________________ Score: ___________
Subject and Section: _________________________________ Date: ____________

PHYSICAL FITNESS TEST: CALCULATING YOUR V02MAX: 1.5

MILE WALK/RUN TEST

DIRECTIONS: To perform this VO2max test, you will need to find

an appropriate running location and measure precisely 1.5 miles (or
2414 meters). Bring a stopwatch with you to record the exact time it
takes you to travel a distance of 1.5 miles. The objective of this
exercise is to cover a distance of 1.5 miles as rapidly as possible.
Your encouraged to run and walk. Be careful not to overexert
yourself, especially if you’re not used to this type of activity. If
you’re new to doing this exercise, it may be prudent to do a practice
run and learn how to pace yourself, because that’s a factor that can
influence your performance. Relax for a few days after the testing is
finished until you take the actual test. Do some light stretches and
warm-up walking before your test. Cover the distance of 1.5 miles
as quickly as you can, and record the time it takes. Try to cool
down for a couple of minutes after the test by walking or jogging
lightly. After all this has been completed, enter your test time in the
fields below to measure your estimated VO2max.Use the Internet
and visit this link https://www.shapesense.com/fitness-
exercise/calculators/vo2max-calculator.shtml to calculate and
estimate your VO2max based on your performance of a 1.5-Mile
Run/Walk Test.

Gender:

Age:

Weight:

Walk Time:

Test Completion Time:

Calculate Your V02Max:

Name: ____________________________________________ Score: ___________
Subject and Section: _________________________________ Date: ____________

PHYSICAL FITNESS TEST: CALCULATING YOUR RESTING

HEART RATE

DIRECTIONS: There is no physical exertion required for this test

using the VO2max calculator. You need to take your resting heart
rate for 20 seconds and enter the number of beats you count, along
with your age, into the blank space provided below. Use the
Internet and visit this link https://www.shapesense.com/fitness-
exercise/calculators/vo2max-calculator.shtml to measure and
calculate your resting heart rate using the VO2Max calculator.

Age:

20 Second Resting Heart Rate (Beats/20 seconds):

Calculate your V02 Max: