Republic of the Philippines
Department of Education
SCHOOLS DIVISION OF MANDAUE CITY
DON GERARDO LLAMERA OUANO MEMORIAL NATIONAL HIGH SCHOOL
PHYSICAL EDUCATION AND HEALTH 12
Second Semester (4th quarter)
S.Y. 2023 2024
Name: Danilo Punay Jr. Grade and Section: 12-GAS-D
ACTIVITY 2
Directions: Lists down at least ten (10) physical activties according to the level of effort you
would have to exert to accomplish them. RANK first (1st) the physical activity that require the
most requires the most level of effort to accomplish and 10th the physical activity least requiring
level of effort. Explain your rankings
RANK PHYSICAL ACTIVITIES
1 High-Intensity Interval Training
2 Sprinting
3 Crossfit Workouts
4 Competitive Sports
5 Martial Arts Training
6 Swimming Laps
7 Running Uphill
8 Cycling Uphill
9 Rowing
10 Brisk Walking
Explain:
These rankings are based on the intensity, duration, and overall physical demands of each
activity. Activities that involve high-intensity, full-body movements requiring maximal
effort are ranked higher, while those with lower intensity and effort requirements are
ranked lower.
G. Ouano St., Opao, Mandaue City
(032) 238 1332 | [Link]@[Link]
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Don Gerardo Llamera Ouano Memorial National High School
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ACTIVITY 3
A. Directions: In your own ideas, what are the similarities and differences of moderate and vigorous
physical activity? Write your answers in the table.
PHYSICAL SIMILARITIES DIFFERENCES
Moderate Physical Activity Moderate and vigorous Moderate activities, like brisk
physical activities offer walking and gardening, allow
distinct but overlapping for conversation while still
benefits for health and fitness. raising heart rates to 50-70%
of maximum. They're
Both types contribute to sustainable for longer
weight management, durations and suitable for
cardiovascular health, and daily routines.
mental well-being.
Vigorous Physical Activity Moderate and vigorous Vigorous activities, such as
physical activities offer running and HIIT, push heart
distinct but overlapping rates to 70-85% or higher,
benefits for health and fitness. making conversation difficult.
They're more intense, with
Both types contribute to shorter durations and higher
weight management, calorie burn
cardiovascular health, and
mental well-being.
B. Directions: Identify the activities that belong to moderate and vigorous physical activities.
Moderate Physical Activity Vigorous Physical Activity
Brisk walking Running
Cycling Cycling Uphill
High-Intensity Interval Training
Dancing
Jumping rope
Hiking
Martial Arts
Yoga
G. Ouano St., Opao, Mandaue City
(032) 238 1332 | [Link]@[Link]
🌐
Don Gerardo Llamera Ouano Memorial National High School
[Link]
C. Directions: Read the questions and statement carefully. Answer it briefly.
1. Why do you need to practice cooldown stretching?
Cooldown stretching is important because it helps maintain flexibility, prevents
muscle tightness, reduces muscle tension, improves circulation, enhances range of
motion, promotes mental relaxation, and reduces the risk of injury by gradually returning
the body to its pre-exercise state.
2. Why it is important to practice proper etiquette in the use of facilities.
Practicing proper etiquette in the use of facilities is important to ensure respect for
others, maintain cleanliness and safety, promote efficiency, and uphold the facility's
reputation.
D. Directions: Make a table in simple workout program that helps in maintaining a healthy body.
DAY WORKOUT
Monday 30 minutes of brisk walking, cycling, or
swimming.
Tuesday Bodyweight exercises (push-ups, squats, lunges):
3 sets of 10-15 reps.
Wednesday Light activity such as yoga, gentle stretching, or
walking.
Thursday Interval training: Alternate between 1 minute of
high intensity (sprinting, jumping jacks) and 1
minute of low intensity (walking, jogging) for 20
minutes.
Friday Dumbbell or resistance band exercises: 3 sets of
10-15 reps for each major muscle group (chest
press, rows, shoulder press, bicep curls, tricep
extensions, leg press).
Saturday Hiking, biking, or any outdoor activity for 60
minutes.
Sunday Rest day to allow muscles to recover and
regenerate.
Prepared by: ARIEL Q. GEPIGA
G. Ouano St., Opao, Mandaue City
(032) 238 1332 | [Link]@[Link]
🌐
Don Gerardo Llamera Ouano Memorial National High School
[Link]