Performance Task in Physical Education & Health
Instruction: Choose at least three components of physical fitness that you want to improve and
write your goal, time, daily sports/ activities, and healthy foods you that you eat everyday.
Follow the given format and put some design and color to make your output presentable. Write
it in a long bond paper with 1 x 1 inch margin.
pasagot pls sa mga matatalino
kristen patulong huhu
Instruction: Choose at least three components of physical fitness that you want to improve and
write your goal, time, daily sports/ activities, and healthy foods you that you eat everyday.
Follow the given format and put some design and color to make your output presentable. Write
it in a long bond paper with 1 x 1 inch margin.
pasagot pls sa mga matatalino
kristen patulong huhu
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Answers & Comments
ANSWER:
TUESDAY
GOAL: Still to improve my cardiovascular endurance.
PHYSICAL FITNESS ACTIVITIES/EXERCISES: Jogging and Jumping rope
HEALTHY FOODS/EATING HABITS: I will wake up at 7:00 am in the morning and i will eat my breakfast at 8:00 am:(Vegetables, Rice,Steak and milk), I will eat my lunch at 12:00 noon (rice,fish,apple), I will eat my dinner at 6:30 pm (rice,pinakbet,banana)
WEDNESDAY
GOAL: I will still improve my cardiovascular endurance
PHYSICAL FITNESS ACTIVITIES/EXERCISES: Dancing, cycling
HEALTHY FOODS/EATING HABITS: As the same I will wake up at 7:00am in the morning and eat my breakfast at 8:00am:(roasted vegetables,rice,banana),I will eat my lunch at 12:00 noon:(carrots, cabbage,rice,orange),I will eat my dinner at 6:30 pm:(dried fish,rice,)
THURSDAY
GOAL: Today my next goal is to improve my muscular endurance
PHYSICAL FITNESS ACTIVITIES/EXERCISES: Plank and pushups
HEALTHY FOODS/EATING HABITS: I will wake-up at 7:00am,I will eat my breakfast at 8:00 am:(Egg,rice,milk),I will eat my lunch at 12:00 noon:(rice, shrimp) and I will eat my dinner at 6:30 pm:(rice, tuna, shrimp)
FRIDAY
GOAL: Still improve my muscular endurance
PHYSICAL FITNESS ACTIVITIES/EXERCISES: Pushups,Sit ups
HEALTHY FOODS/EATING HABITS: I will wake-up at 7:00am,I will eat my breakfast at 8:00 am:(rice, chicken breast,milk),I will eat my lunch at 12:00 noon:(soybeans,lean beef,rice),I will eat my dinner at 6:30pm:(Tuna,Salmon)
SATURDAY
GOAL: Next I will improve my muscular strength
PHYSICAL FITNESS ACTIVITIES/EXERCISES: Pushups,situps
HEALTHY FOODS/EATING HABITS: I will wake up at 7:00am,I will eat my breakfast at 8:00am:(egg,salmon,rice,milk),I will eat my lunch at 12:00 noon:(lean beef,rice),I will eat my dinner at 6:30pm:(vegetables, shrimp, rice)
SUNDAY:
GOAL: Still improve my muscular strength
PHYSICAL FITNESS ACTIVITIES/EXERCISES: Climbing Stairs, Cycling
HEALTHY FOODS/EATING HABITS: As the same i will wake up at 7:00am and eat my breakfast at 8:00am:(pinakbet,rice),I will eat my lunch at 12:00 noon:(Salmon,rice,lean beef) and i will eat my dinner at 6:30pm:(Soy beans,chicken breast,yugort)
Explanation:
HOPE IT HELP:>
Answer:
Tuesday
body skeletal exercise
-pushups
-squats
-burpees
-lunges
I will it my dinner with vegetables,
rice, dried fish.
I will wake up on 7:30
wednesday
body essentials exercise
Standing with your weight on one leg and raising the other leg to the side or behind you.
-Putting your heel right in front of your toe, like walking a tightrope
. ·Standing up and sitting down from a chair without using your hands.
Walking while alternating knee lifts with each step.
Doing tai chi or yoga.
· Bananas. Bananas are an ideal pre-workout snack.
. • Wholegrain foods.
Exercise is a great way to boost energy levels, but you want to feel pumped before a workout too
.. • Smoothies..
*Lean protein..
• Hummus. ..
• Greek yoghurt.
• Poultry.
· Sardines.
thursday
skeleton system
The Bone and Joint Surgery Clinic encourages all of their patients to be active to help maintain strong muscles and healthy bones.
National Physical Fitness and Sports Month.
m ilk, chee se and other dairy foods. green leafy vegetables, such a s brocc oli, cabb age and okra, but not sp inach.
• soya beans. - tofu. plant-based drinks (such as soya drink) with added calcium.
• nuts.
brea d and anythin g made with fo rtified flour.
• fish where you eat the bo nes, such as sard ines.
frid ay
phy sical fit ness
• Stren gth - Ha nd grip dyn amo meter.
• Stre ngth - One rep max test.
- Cardiov ascular end urance - Mul ti-stage fitne ss test.
- Cardiov ascular en durance - Tw elve minute Coo per run or swim.
Flexib ility - Sit and rea ch test.
Sp eed - 30 me tre spri nt test.
fat fre e yo g urt
vegetable
fried chick en
sat urday
mu scular stre ngth
li fting weig hts.
worki ng with resista nce bands.
hea vy g ardeni ng, such as digging and shov elling.
• climbing stairs.
- hill walking.
*cycling.
• dance.
pu sh-ups, sit-up s and squats.
squash
coffee
milk
vagg es
su nday
mus bular syste m
goi ng to c hurch
he lp de giation
al low movem ent
contract tryvit ity
Move ment.
Skel etal musc les pull on the bones causing movem ents at the joints.
. -Supp ort.
Muscle s of the body wall sup port the intern al organs
.. Protection.
• Heat generation. .
- Blood circulation.
A High-Protein Diet from beaf
Quality Supplements from milk.
Re sistance Trai ning like jog ging..
An Acti ve Lifes tyle.
• Hea lthy Bo nes.
Ho rmonal Balan ce.
. Anti- Inflamma tory Foo ds
.. Cutti ng Back on Alc ohol.
Explanation:
i hope it helps