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   COURSE PLAN FOR P.E. 1 JELAN S. SARTORIO BSIT 1-C    2 | Page   TABLE OF CONTENTS I. SPAMAST’S Vision Mission and Core Values ……… . …………………………… ... ………………… ..3 Classroom Policies …………………………………………………………………………………………  Grading System …………………………………………………………………………………………….  II. Calculating BMI …………………………………………………….……………...…………………………………….4  Calculating Heart rate Zone ……………………………………………….….……………………………..  Weekly Healthy Diet Plan …………………………………………....………………………………………  III. Fitness Assessment ……………………………………………….…………………………………………………5  Physical Fitness Test …………………………………………....……………………………………….  Push-ups ……………………………………….…… . ………………………………………………  Sit ups ……………………………………….……………………………………………………….  Sit and Reach ………………………………………….……………………………………………..  Step up ………………………………………………………… . ……………………………………  Long Jump …………………………………………….……… . …………………………………….  Shuttle run …………………………………………………………………………………………….  IV. Parts of the Body ……………………………………………………………………………………….…12  The Basic Workout Outline ……………………………..…………………………………..…….. 14 Body Movements …………………………………………………………..…………………… .. …  V. Three types of exercise …………………………………………...………………………………………. 20 Isotonic exercises …………………………………….………………………………………………  Isometric exercises ……………………………………………….………………………………….  Isokinetic exercise ……………………………………………………………………………………  VI. Improving Physical Fitness …………………………………….……...…………………………………21  Strength ………………………………………………………………………………………………  Flexibility …………………………………………………………………………………………….  Agility ………………………………………………………………………………….…………….  Balance ……………………………………………………………………………………………….  VII. Plyometric Exercise ……...………………………………………………….……………………………25  Squat jump …………………………………………… ... …………………………………………..  Jumps for height …………………………………… . ………………………………………………  Skater hops …………………………………………………………………………………………..  Burpee ………………………………………………… . ……………………………………………    3 | Page   MISSION   “Imbued with sincerity, excellence, commitment and good leadership, the institution fervently carries out its functions to provide high quality instruction, relevant researches, focused extension  programs and self-sufficient production ensuring peace and equity, preserving cultural heritage, addressing gender sensitivity and climate change.”   VISION   “A leading institution of higher learning in the fields of aqua -terrestrial and technopreneurship responsive to the development needs in Southeast Asia and beyond.”  he widespread impact of technology, rising demands of varied masses, surging competition, declining government financial support and other influences are the foundation in facing new challenges for the Southern Philippines Agribusiness and Marine and Aquatic School of Technology (SPAMAST). CORE VALUES   TOP ACCESS   The institution progresses with   Teamwork,   Openness and   Positive attitudes, promoting   Accountability,   Commitment,   Competence and   Excellence for   Sincere   Services.  The Southern Philippines Agri-Business and Marine and Aquatic School of Technology is an institution of higher learning that gives importance to Teamwork  , Openness  and Positive  attitudes toward each other   to promote Accountability  in the exercise of our duty to our service sphere. It carries out its Instruction, Research, Extension and Production functions with utmost Commitment  valuing Competence  and Excellence  in providing quality education in delivering Sincere   Services .  4 | Page   Calculating BMI What is BMI? The body mass index or Quetelet Index is a value derived from the mass and height of an individual. The BMI is defined as the body mass divided by the squad of the body height and is universally expressed in units of kg/m2, resulting from mass in kilograms and height in meters Metric BMI formula: BMI= Mass (kilograms) Height (Meters) To work out your BMI Divide your weight in kilogram by your height in meters. Then divide the answer by your height again to get your BMI. Calculating Heart rate Zone Heart rate training benefits everyone, from the beginning exercises trying to lose weight to individuals trying to improve their cardiovascular fitness. The key to making progress is to elevate your heart rate into the correct training zone. Subtract your heart’s resting rate from your maximum rate. For examples, if you are 40years old subtract that number from 220, your maximum rate is 180. Next, Subtract your resting rate or so in this examples. Your heart-rate reserve is 100 beats per minute. Weekly Healthy Diet Plan A healthy diet & lifestyle are the best weapons to protect against heart disease. In fact, Incorporating heart healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce heart disease related deaths 50 percent. With has simple 1,200 calorie meal plan, you’ll  protect your heart and lose a healthy 1 to 3 pounds per week in the process. The meals and snacks in this  plan feature heart-healthy foods, like fiber rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado. Saturated, added sugars and sodium (nutrients that can harm your heart is large amount) are kept to a minimum and instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting.
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