FITNESS EXERCISE

I. Definition
II. Expectation
To become healthy, we need to exercise our body. During our class, we can say that
we really enjoyed it as we were able to perform such activitivies like this. It was
really good performing it but there were some parts which we found it very hard.
Fitness exercise is really good for a healthy lifestyle most especially for those people
who are week because it can help them to become stronger and physically fit. We do
recommend this as it brings numerous benefits to our lives – physical, emotional,
social, spiritual and intellectual. After all, our expectations were met.

III. Reflection
PHYSICAL FITNESS TEST
I. Definition
A physical fitness test is a test designed to measure physical strength, agility and
endurance.
II. Expectation
Before we performed the activity, we thought it includes hard tests. We knew that it’s
a kind of test where our capabilities will be measured by the results our performance.
When our teacher told us to that we’ll be performing the physical fitness test, some of
us said “allah, narigat sa met”. We have expected that we would be challenged on this
one. We expected that it’ll be hard but when we started performing most specially in
performing push-up, we realized that it’s harder than what we expected. After we
experienced this one, there will just two words we could say – hard, enjoyable. As
expected, our capabilities were measured after we performed this test.
EXERCISE
I. Definition
Exercise is any bodily activity that enhances or maintains physical fitness and overall
health and wellness.
II. Expectation
We expected that exercise do benefits everyone. Not all but only those who perform it
regularly.
 CARDIO WORKOUT
A. Definition
Cardio workout is any exercise that raises one’s heart rate. It is a fact that our body were
made to move. We all know that in order to keep our muscles in shape, we need to move them.
This movement makes them stronger and stronger muscles contribute to a more efficient and
healthy body. Our heart is a muscle. Therefore, working it makes it stronger. A stronger cardio-
vascular system means more capillaries delivering more oxygen to cells in your muscles. This
enables your large muscle movement over a sustained period of time keeping your heart rate to at
least 50% of its maximum.
B. Expectation
We expected that cardio workout is the number one exercise that we’ll going to perform
because it is an essential component of any workout whether we want to lose weight, get fit, or
just be healthier. We had expected that in performing cardio workout, we are just doing a
rhythmic activity that raises our heart rate into our target heart rate zone, the zone where we will
burn the most fat and calories. To do the cardio workout, we should at least do it for 10 minutes.
Moreover, we expected that after performing the said workout, we will be having a high degree
of energy.
C. Reflection
After performing the cardio workout, we usually experienced benefits such as reduced
blood pressure, lower resting heart rate, and a stronger heart which can work harder during
exercise sessions. We also observed that the lung function also tends to improve. As a result, we
can now work harder for longer periods of time, with increased stamina and endurance for
exercise. It was really a tiring activity that we needed to exert effort and much energy. Before we
performed it, we had a warming-up activity for our body not to be forced. It was hard yet
fulfilling for we were able to meet our goals.
Reflection
on Fitness
Exercise
NAME: Abegail Pimienta COURSE & YEAR: BPA-I
INSTRUCTOR:

After performing my semester of Physical Education, I’d also sought to

accomplish my personal fitness goal which is relevant to my own needs. I sought to

increase my upper body strength so that I will be better.

In measuring my progress, I have executed various fitness tests before and after the end

of the Academic Year. At the end of second semester, the results of performance have

improved. I felt good knowing that there are improvements. I have realized the

importance of being healthy and learning to love myself through performing this kind of

exercise.

In general, I have learned many things but one which I'm sure it is the most

important among all is to continue what I have started because it will just become useless

once I stopped doing the activity.

NAME: Mega Rose Sambaoa COURSE & YEAR: BPA-I
INSTRUCTOR:

Fitness exercise is one of the most important things that we can do for our health. My

own expectation for this fitness exercise as a beginner was I get to use to be crazy and more

likely be tired all the time because after that is you can feel body pain but it improve muscle

strength and building muscle mass. At first, we need to remember that always start with warm-up

to avoid forcing our muscles and joints to work out. Combine cardio and strength exercises. Rest

a couple of minutes between repetitions. Working out as much as you possibly may seem to be a

great idea, as your motivation is fuelled by emotions like excitement and eagerness. It would be

strengthened by the desire to reaching those goals. There is nothing wrong with enthusiasm, in

fact, we want to encourage it. However, there are limits to consider. The willingness to be honest

with yourself and change any lifestyle habits that might inhibit your overall success. It also helps

us to keep healthy and strong and will make our life better and our future brighter as well.
NAME: Jon Symon Tubon COURSE & YEAR: BPA-I
INSTRUCTOR:

It’s no longer common to us that fitness exercise brings benefits to those who perform it.

As for me, it was a sort of activity that made me happy and energetic. Of course, it was hard at

first but as the process goes on and on, I had learned to enjoy every moment of it.

When performing it, I felt something on my body. There’s something I had felt that I

couldn’t explain what it was. I remember, when I was performing the activity I had to exert

effort even if I was sick that time. It was really challenging because I haven’t had this kind of

activity before. I easily got tired because of my sickness but because it came to my mind that I

had to do it not only for my grades but for my body-my health, I did it without hesitation. Good

News! After performing the activity, when I went home, I had noticed that my weak muscles has

been developed and I was really active that evening. Therefore, this kind of exercise is definitely

good for my body.

With all these, I recommend this one to all the people out there who want to be healthy

and happy because it is really beneficial as it brings positive outcomes to one’s life.
NAME: Maybelle Racadio COURSE & YEAR: BPA-I
INSTRUCTOR:

Having a healthy condition is very hard to achieved however when you pursue to do it

you will be able to feel good to yourself. During my semester of Physical Education, It was an

exciting and challenging experience. We do the fitness exercise, physical fitness test, circuit

workout, flexibility workout, cardio workout, pretest and post test result, and others. You will

experience a lot of things and you will learn how to cooperate with your classmates and molding

teamwork.

Exercise is very important not only to Physical body but even to emotional and even in

mentality mindset. Exercise should be a daily habit that’s why physical education is very

important to us.

We need to practice and apply all the learning on this subject in our daily lives. Physical

Education is not a simple subject only it is a daily living commitment that we need to “DO”.
 Own
Fitness
Program
NAME: Jon Symon Tubon COURSE & YEAR: BPA-I

ZUMBARANGAY

Objectives:

1. To encourage people from a barangay to participate in a cardiovascular exercises and

dance that will help them boost their heart as well as to improve their heart function.
2. To lessen the risk of anxiety and depression that is timely and relevant these days.
3. To have a healthier body weight that will lessen the risk of diseases.

About the program

This program would be of great help to all people who want to be physically fit and healthy. This
will be conducted every day and will start 5 pm onwards. There will be several steps which they
can find it fun, great for weight loss and that will tone their entire body, boost their , helps them
de-stress and most especially, it will make them happy as they release endorphins which brings
positive feelings throughout the body.

-Symon Tubon
NAME: Abegail Pimienta COURSE & YEAR: BPA-I

CARDIO WORKOUT

Objectives:

1. To reduce the risk of heart disease, stroke type 2 diabetes and some forms of cancer.
2. To improve blood pressure and cholesterol.
3. To feel healthier overall.

Exercises/Activities

 Walking
 Elliptical
 Running
 Bike Riding or Cycling
 Stair Climber
 Jumping Rope
 Swimming
-Abegail Pimienta
NAME: Joy Lara COURSE & YEAR: BPA-I

FUN RUN PROGRAM

Objectives

1. Encourage, inspire and motivate people of all ages and backgrounds to improve their mental

and physical health through running and exercise.

2. Improve the public awareness of diabetes and depression, with particular emphasis on

exercise and fitness as a component of managing these diseases.

3. Development a range of tools and support services which will help Type 1 and Type 2

diabetics, and people with depression and other mood disorders to incorporate exercise into their

lives to improve their physical fitness and mental health, which will in turn reduce the side

effects and complications of their disease.

4. To provide awareness of child abuse to participants.

5. To generate income to financially support the beneficiary.

6. To promote healthy lifestyle.

7. To enjoy rather than to compete.

8. To have some support in other schools and promote the “ anti-child-abuse “

About the Program

A fun run is a friendly race that involves either road running or cross country

running with participants taking part for their own enjoyment rather than competition. A fun run
will usually be held to raise funds for a charity, with sponsors providing the revenue to cover

organizational costs. Fun runs can include novelty categories, such as wearing costumes, and age

categories for child, teen, and mature. Fun runs can also be included as a side event to

a marathon or other more serious races. Motorcycle, snowmobile, and other motorized vehicle

events are also sometimes categorized as "fun runs."

NAME: Maybelle Racadio COURSE & YEAR: BPA-I

FITNESS PROGRAM

Objectives: To maintain healthy body and fit to work.

Program that is good for a week:

*maintain healthy food(everyday)- it will cause healthy body.

*walking (20 minutes) - lessen you fats and it will enhance your leg muscles

*push-ups (30 seconds) –one of the oldest and most important exercises. They work as a
full body exercise and build strength in our forearms, chest, shoulders, back, abs and legs. They
can also engage our core and increase our strength.

*squats (30 seconds) - it is effectively works multiple muscles in your body. It is one of
the essential exercises to strengthen our core, legs hips and back. Squats are a staple exercise in
increasing our lower body strength. They also stimulate muscle growth, strength our joints, and
even improve our balance. And squats is also engage our core and lower back while improving
our posture at the same time.

*jumping (45 seconds) – it improve the physical and aerobic endurance.

*Jogging (30 minutes) - it will enhance all your body parts most especially your leg part.

*plank (30 seconds) - it is a core exercise which strengthen our abdomen area, shoulder
and back. It is one of the most important exercises that we can do because it strengthen our core
and helps with posture. It is also helps to reduce or prevent back pain and improves our balance.
 PPFT RESULTS
(Post-Test)

Name Stick Curl-ups Push-ups Balance Sit and Shuttle Bench

Drop (second) Reach Run Jump
Lara, Joy 6 6 21 1.73 65/26 21.42 31
Guillen, Ericka 4 14 16 10.36 56/22 21.42 31
Regalado, Jamaica 4.5 16 27 1..96 58/23 23.49 25
Tubon, Jon Symon 4 6 3.98 50/20 17.84 31
Pimiento, Abegail 1 12 17 2.47 50/20 21.49 30
Retuta, Paulin Shaira 7 14 9 2.62 48/19 23.49 28
Basilan, Rocela 12 9 20 1.52 52/20 20.56 29
Sambaoa, Mega Rose 1.5 12 19 1.96 42/17 21.49 28
Racadio, Maybelle 4.5 15 20 2.36 62/24 20.56 29
Solis, Jean Claude 4 21 2 1.65 54/21 17.84 38
It’s no longer common to us that fitness exercise brings benefits to those who perform it. As for
me, it was a sort of activity that made me happy and energetic. Of course, it was hard at first but
as the process goes on and on, I had learned to enjoy every moment of it. When performing it, I
felt something on my body. It was really challenging because I haven’t had this kind of activity
before. All in all, I recommend this one to all people out there who want be healthy and happy
because it is really beneficial and that it brings positive outcomes to one’s life.