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Health Optimizing PE: Q4 Module 3

This document contains a physical education student's fitness assessment results and proposed fitness program. It lists the student's scores on various fitness components like aerobic capacity, muscular endurance, and flexibility, most of which are below average. It then proposes a fitness program involving exercises like squats, planks, and jogging to be done each week. Finally, it outlines the student's short-term fitness goals over the next few months as well as a long-term goal and reward for completing the fitness contract with support from their parents.

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Shanghai Ni Yoshinori
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172 views6 pages

Health Optimizing PE: Q4 Module 3

This document contains a physical education student's fitness assessment results and proposed fitness program. It lists the student's scores on various fitness components like aerobic capacity, muscular endurance, and flexibility, most of which are below average. It then proposes a fitness program involving exercises like squats, planks, and jogging to be done each week. Finally, it outlines the student's short-term fitness goals over the next few months as well as a long-term goal and reward for completing the fitness contract with support from their parents.

Uploaded by

Shanghai Ni Yoshinori
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Introduction and Self-Assessment Questions
  • Fitness Component Practice
  • Exercise Programs and More Practice
  • Setting Fitness Goals
  • Signatures and Commitment

HEALTH OPTIMIZING PHYSICAL

EDUCATION
Quarter 4 – Module 3

Golosino, Riki-Allen A. 11-Garnet

LET US TRY
QUESTIONS YES NO
1) Has your doctor ever told you that
you have a heart condition or a high
blood pressure?
2) Do you feel pain in your chest when
you are doing daily activities or when
you do physical activities?
3) Do you lose balance because of
dizziness or have you lost consciousness
in the past 12 months?
4) Have you ever been diagnosed with a
chronic condition other than heart
disease or hypertension? (i.e. cancer)
5) Are you currently taking prescribed
maintenance medications?
6) Do you currently have a bone, joint,
or other musculoskeletal condition that
can worsen as a result of moderate or
vigorous physical activity?
7) Has your doctor ever told you that
you should only engage in medically
supervised physical activity?

LET US PRACTICE
Name: Riki-Allen A. Golosino
Grade & Section: 11-Garnet
Fitness Score Rating
Component
Aerobic 95 Average
Capacity
Muscular 20 seconds Below
Endurance Average
Muscular 20 Average
Strength
Flexibility 25.0 Below
Average
Body 30 Below
Composition Average

LET US PRACTICE MORE


Fitness How many Optimal
Program hours/week Range
Squat Jump 3 hours / a 2 sets of 30
week reps
Plank 60 seconds / 2 to 3 times
a week
Jogging 3.5 hours / a 5 sets of 20
week reps

LET US ASSESS – Activity: Fitness Contract


I have realized that my sedentary behavior
may lead to several lifestyle diseases and I am
determined to adopt an active lifestyle. I will
follow my exercise program starting on June
6, 2022 and I intend to keep it until I achieve
the following goals.

Short-term Goals
Target Date: July 4, 2022
1. I’m hoping that by this date, my hips
will be large and I won’t have hip dips.
Target Date: August 1, 2022
2. By this day, I want to observe
changes in my physique, particularly in my
waist and belly.
Target Date: September 5, 2022
3. I’m hoping that by this date, I won’t
notice any fat and that my arms won't be
droopy.
These short-term goals will help me achieve
my long-term goal:

Target Date: September 30, 2022


For fulfilling my end of the contract, I want
this as my reward:
Target Date: October 3, 2022
 I will treat myself and my friends out
and share to them why I’m so happy
and what was the reason why I’ll
treat them.

With the help of my parent/s Arlene Golosino


and Ricardo Golosino, I intend to improve my
health by adopting an active lifestyle.
My signature:

Parent’s signature:

HEALTH OPTIMIZING PHYSICAL EDUCATION Quarter 4 – Module 3 Golosino, Riki-Allen A. 11-Garnet LET US TRY QUES
5) Are you currently taking prescribed maintenance medications? 6) Do you currently have a bone, joint, or other musculoske
Flexibility 25.0 Below Average Body Composition 30 Below Average LET US PRACTICE MORE Fitness Program How many hours/week Opt
follow my exercise program starting on June 6, 2022 and I intend to keep it until I achieve the following goals. Short-term
These short-term goals will help me achieve my long-term goal: Target Date: September 30, 2022 For fulfilling my end of the
My signature: Parent’s signature:

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