PERFORMANCE TASK

PERFORMANCE TASK CIRCUIT TRAINING PROGRAM/ DIET PLAN FOR BASKETBALL. This program will be beneficial for the sport because this program will benefit the sport since it will assist our bodies maintain, as well as how much energy we need to consume in our daily lives and how much energy we will expend because basketball is a sport that requires intensive workouts and practice. This program will also benefit those who are unable to select the appropriate meals for their body and health; in this way, we can all support each other to be healthy and active.

Day #1: Monday – Cardiovascular Training Breakfast: Food for Breakfast: Toast bread, small pancakes with syrup, milk Total Calories: 111, 200, 42 = 353 Health Benefits With carbohydrate-rich foods to replenish muscle glycogen stores, protein-rich foods to aid muscle protein synthesis, and fluid-rich foods to rehydrate. Breakfast toast bread is a terrific technique to increase our energy. Pancakes are also high in fiber, which can aid with blood sugar control. Milk contains many nutrients that can help us start the day off right, including better bone health, protein, and vitamin B12. Lunch: Food for Lunch: Beef kaldareta, rice, water Total Calories: 191, 206 Health Benefits Kaldereta is high in vitamin A, which aids in the maintenance of good skin and vision, as well as immunity. It's also high in protein, which aids in the body's fluid balance regulation and maintenance. SnacksFood for Lunch: Banana, dip tea Total Calories: 112, 34 Health Benefits Bananas are high in essential nutrients. Soluble fiber is abundant in bananas. During the process of digestion. It also helps to keep your blood sugar levels in check after a meal. Furthermore, they may help regulate your appetite, and eating a banana can make you feel fuller because bananas are a more satisfying snack than other meals due to their low calorie and high fiber content. Dip tea, on the other hand, may enhance your mood and cognition while also lowering your chances of heart disease and diabetes. Tea contains fluoride, magnesium, and zinc, among other micronutrients. Dinner Food for Dinner: Daing bangus, water Total Calories: 217 Health Benefits Daing na bangus has numerous health benefits, including the prevention of heart disease, cholesterol control, eye nourishment, and depression reduction. It is also a rich source of protein, and the high nutrient content in milkfish can help avoid coronary heart disease and boost endurance.

Day #2: Tuesday - REST Breakfast: Food for Breakfast: 2 cups of cooked oatmeal, water Total Calories: 290 Health Benefits It's simple to cook, yet it'll fill you up. Oatmeal has a variety of nutrients, including those that help to lower blood sugar levels, provide antioxidants, and promote good gut bacteria. Reduces your risk of colon cancer by making you feel full and allowing you to regulate your weight. It also relieves constipation and relieves skin itching and irritation. Lunch: Food for Lunch: Fish fillet, rice, water Total Calories: 732, 206 Health Benefits Fish is high in omega-3 fatty acids as well as vitamins D and B2. Fish is high in calcium and phosphorus, as well as minerals like iron, zinc, iodine, magnesium, and potassium, and many people throughout the world recommend eating fish at least twice a week as part of a balanced diet. Snacks Food for Lunch: Toast bread, coffee Total Calories: 313 Health Benefits Toasted bread contains starch with a low glycemic index, which is a fantastic source of energy, as well as carbs and fiber, depending on the variety of bread used. Even though toast is low in protein, fat, and minerals, it is still beneficial for weight loss. If you don't have high cholesterol, 1 cup of coffee is excellent for you, and if you don't, you're fine because coffee can help you prevent major diseases, improve your mind and muscles, and even help you lose weight. Dinner Food for Dinner: Chicken breast, rice, water Total Calories: 165, 206 Health Benefits Chicken breasts are high in nutrients, particularly for individuals looking to increase muscle mass, as they are a good source of lean protein. Vitamin B, vitamin D, calcium, iron, zinc, and trace levels of vitamin A and vitamin C are all found in chicken. Get the total calories you accumulated throughout the day: 1,912 calories

Day #3: Wednesday – Strengthening Breakfast: Food for Breakfast: Corned beef, rice Total Calories: 251, 206 Health Benefits Corned beef, while being a processed meat, is a good source of protein, vitamin B12, and iron. It also contains a lot of selenium, which is necessary to produce thyroid hormones. Corned beef is high in protein and fat, and it also contains a variety of vitamins and minerals. Lunch: Food for Lunch: Mechado, rice Total Calories: 143, 206 Health Benefits Iron is necessary for good metabolism and is found in Chicken Mechado. It also contains niacin, which aids in the breakdown of nutrients for better utilization by the body, and we all know that the mechado is nutritious because it contains a variety of vegetables such as tomato sauce, soy sauce, bell pepper, potatoes, carrots, laurel leaf, onions, and more. Snacks Food for Lunch: Dark chocolates, Dip tea Total Calories: 546, 1 Health Benefits Chocolates help to improve heart health. Dark chocolate's antioxidants have been demonstrated to lower blood pressure, reduce the chance of clotting, and improve blood circulation to the heart, reducing the risk of stroke, coronary heart disease, and heart disease death. Dip tea, on the other hand, has been shown to improve mood and cognition while lowering the risk of heart disease and diabetes. Fluoride, magnesium, and zinc are among the micronutrients found in tea. Dinner Food for Dinner: Sisig tofu, Rice, Pineapple juice Total Calories: 215, 206 Health Benefits Sisig is high in vitamins and minerals, and a good source of Vitamin C and Manganese, but it also contains a moderate amount of potentially harmful ingredients such as saturated fat, cholesterol, sodium, and sugars. However, pineapple juice can help to detoxify our bodies and minds, as well as regulate blood pressure and promote healthy digestion. These are just a handful of ways pineapple juice can benefit our bodies. Get the total calories you accumulated throughout the day: 1,774 calories

Day #4: Thursday - REST Breakfast: Food for Breakfast: Ham, rice, water Total Calories: 145, 206 Health Benefits All nine necessary amino acids required for growth and repair are abundant in ham. As a result, the protein is of excellent quality, as it is in a form that our bodies can easily access and absorb, and it is low in saturated fat. Ham is also a good source of vitamins and minerals. Lunch: Food for Lunch: Chicken breast, rice, water Total Calories: 239, 206 Health Benefits Chicken breasts are abundant in nutrients and a solid source of lean protein, making them ideal for those trying to gain muscle mass. Chicken contains vitamin B, vitamin D, calcium, iron, zinc, and trace amounts of vitamin A and vitamin C. Snacks Food for Lunch: Banana bread, coffee Total Calories: 326, 1 Health Benefits Bananas are high in nutrients including proteins, which are good for your health. Protein is a necessary ingredient for muscular growth, repair, and recovery. It also helps to maintain blood sugar levels by satiating a ravenous appetite and preventing you from devouring the entire loaf of bread. Making this a part of your bread makes it healthier and can help us feel more energized. Coffee can help you prevent severe ailments, strengthen your brains and muscles, and even help you lose weight. Dinner Food for Dinner: Spareribs, rice, water Total Calories: 277, 206 Health Benefits Pork ribs are high in iron and zinc, two elements that we all need. Both minerals are crucial for immunity, and iron helps give oxygen to your cells and tissues by moving oxygen through your bloodstream. Vitamin B-12 keeps your nervous system healthy, and it also plays a role in oxygenating your tissues to keep your cells metabolically active. Spareribs are also a good source of vitamin D, which helps our bodies use calcium effectively and is crucial for strong bones and teeth. Vitamin B-12 keeps your nervous system healthy, and it also plays a role in oxygenating your tissues to keep your cells metabolically active. Get the total calories you accumulated throughout the day: 1,606 calories

Day #5: Friday – Abdominal/Core Breakfast: Food for Breakfast: Chopsuey, rice, water Total Calories: 502, 206 Health Benefits Chopsuey is high in complex carbs, which may help you stick to a low-fat diet. Chop Suey is also high in magnesium, which aids in the regulation of our heartbeat and muscular function, making it a suitable meal for individuals who may be suffering from heart disease. Lunch: Food for Lunch: Bulalo, rice, water Total Calories: 307, 206 Health Benefits Bulalo is one of the most popular Filipino recipes, and its veggies are high in protein, fiber, and carbs. Bulalo also contains bone marrow, which is good for bone and skin health. It also contains glucosamine, a chemical that aids in the prevention of osteoarthritis, soothes joint pain, and lowers joint inflammation when consumed. Snacks Food for Lunch: Brownie, coffee Total Calories: 466, Health Benefits Brownies have fewer or insignificant nutrients, however these nutrients can nevertheless help us control our bodies. Chocolate has also been shown to decrease blood pressure and raise \"good\" cholesterol levels. Darker chocolate is also known to have anti-inflammatory properties, so a wonderful chocolate brownie can be good for your health if consumed in moderation. Dinner Food for Dinner: Pinakbet, rice, water Total Calories: 256, 206 Health Benefits Brownies have fewer or insignificant nutrients, however these nutrients can nevertheless help us control our bodies. Chocolate has also been shown to decrease blood pressure and raise good cholesterol levels. Darker chocolate is also known to have anti-inflammatory properties, so a wonderful chocolate brownie can be good for your health if consumed in moderation. Get the total calories you accumulated throughout the day: 2,149 calories

Background of the Sport The sport that I have chosen is basketball because ever since when I was a child, I use to play basketball with my Tito's and eventually it became a hobby for myself and became a varsity in my previous schools also and play and honor the team. What is the history of the sport you have chosen? James Naismith created basketball between 1861 to 1939 at the YMCA Springfield, Massachusetts, where he was a physical education instructor. Originally players wear one of three styles of uniforms knee-length, trousers and jersey tights as commonly worn by wrestlers. The courts often were in irregular shape but in 1903 it was ruled that the lines should be straight and the ball that is used in the first two years is a soccer ball. Basketball eventually grew, especially in the 1980’s when the game popularity exploded at all levels. In the Philippines basketball started in 1910 and introduced as a women’s sport. What are the basic rules and regulations of that sport? These are some basic rules of basketball: • Only five players per team on the court. • 24 seconds shot clock possession. • The offense has five seconds to inbound the ball. • During gameplay the player with possession of the ball must stay within the designated inbound lines marked on the court. • Defenders can’t interfere with the shot on a downward trajectory. This interference is called goaltend and results in automatic field goal. • Defenders can legally block or steal the ball using defensive tactics. • The three seconds rule where players should leave the paint inside the key. • Each team has allotted a certain number of fouls. Which means once a team surpasses this allotment the opposing team gets a bonus free throw.’ • Illegal contact results in a foul. • Illegal contact results in a personal foul. • Excessive contact results in a fragrant foul. ·Charges and illegal screens result in an offensive foul. ·Certain rule violations result in technical fouls. Officials commonly assess technical calls for fighting or verbal abuse or trash talking which is beyond the rule.

What are the basic skills of that sport? Include descriptions/instructions on how to do each skill. Here are the 5 basic skills of basketball: • Dribbling is an important skill for basketball players. This skill will allow you to move up and down the court and help to execute plays. • Shooting is ordered to score points in basketball. This requires the ability to properly hold and throw the ball into the air towards the basket while avoiding defenders. • Running is a big part of basketball in full court game you will find yourself running back and forth as the game quickly transitions between offense and defense. • Passing is important also and helps become complete basketball by executing plays and finding a teammate who is open for a shot. A great passer is important in a team because they are the ones who set up plays. • Jumping is another skill that can help you to become a good basketball player. On offense jumping is important especially when you take shots and on defensive it can help you to block a shot or pass and especially jumping is important for a rebound and have possession. How does this sport manage stress? This sport helps me to be fit and be active and to move our bodies and this sport for me serves as an escape from all the schoolwork and this sport also helps me to improve myself to be more socialize with other people because with basketball, I meet other people and eventually became friends with them. Is it possible to perform this sport at your home? YES/NO It’s either yes or no. Basic abilities like dribbling and leaping may be practiced in a small space, but a game of basketball cannot be played at home. As for us, that's why I said yes, because we already know we'll be able to play games. Basketball is an outdoor sport in which a genuine basketball game is played by five players in a team, this is not conceivable. There are laws and regulations that must be observed in a basketball game that we cannot carry out even if we still have it in our homes and can only be carried out outside of our homes.

WEEK #1 SPORT: Basketball SKILL: Dribbling Background of the skill: Dribbling is an important skill for basketball players. This skill will allow you to move up and down the court and help to execute plays. The main purpose of dribbling is to move through down the court and help the offensive possession for the team. Warm-up/Stretching Main Workout | Circuit Training Cooldown How can this exercise program improve/develop the skill indicated above? When it comes to being a basketball player, dribbling is one of the most fundamental skills to master. These programs can be advantageous because you can do these workouts anywhere if you have a ball and a place to practice your dribbling abilities. And, before anything else, you must ensure that you adhere to this program because each exercise is necessary for you to improve as a player and for your team to improve in offensive possession, and with dribbling skills, you will be able to learn and identify your own mistakes and correct them immediately. You may put your knowledge, talents, and workouts to good use by taking charge of your squad and improving your game.

WEEK #2 SPORT: Basketball SKILL: Rebounding Background of the skill: It is another skill that can help you to become a good basketball player. On offense jumping is important especially when you take shots and on defensive it can help you to block a shot or pass and especially jumping is important for a rebound and have possession for the team. Warm-up/Stretching Main Workout | Circuit Training Cooldown How can this exercise program improve/develop the skill indicated above? As we all know, rebounding is very important for the team. It helps the team to get more possessions and have the advantage of scoring and making plays for the team. With these exercise program it will be beneficial to improve your jumping skills and help you to apply it within the actual game of basketball. Even if you are not tall enough you can still get more possessions than them by using this program and by hard work also skill is being built for us to be more prepared and maintain the proper mentality during the game. If you know how to play basketball and have the necessary knowledge and abilities, you already know when it is the appropriate time to gain possession for your team.

WEEK #3 SPORT: Basketball SKILL: Shooting Background of the skill: Shooting is another skill to be more specific one of the most important skills in playing basketball. Shooting is the primary skill that involves directly scoring points. Whether a player makes a layup, a mid-range shot, or a three-pointer, the act of shooting or scoring the basketball is all-encompassing. Warm-up/Stretching Main Workout | Circuit Training Cooldown How can this exercise program improve/develop the skill indicated above? If you enjoy basketball more than just playing it, you might try improving your shooting talents to assist your team score. This workout program might help you learn more as you practice improving your shooting abilities. Shooting is highly crucial in basketball since it may help your team win. This program focuses on improving your shooting skills and improving your game strategy in the actual game of basketball. It simply takes time for you to do these workouts, and you will witness the results for yourself.