Marvie P.

Serino , 2021
Activity Sheet No. 7
Individual Diet Planning

Instruction: Choose the appropriate diet plan base on your Gender and Lifestyle.

MyPyramid Daily Calorie Intake Levels: Check one ( ⁄ ) under chosen category.

A. Female

Age/Category Sedentary Moderately Active Active

14-18 years ( ) 1800 cal. ( ) 2000 cal. ( ) 2400 cal.

19-30 years ( ) 1800-2000 cal. ( / ) 2000-2200 cal. ( )
2400 cal.
31-50 years ( ) 1800 cal. ( ) 2000 cal. ( ) 2200 cal.

B. Male

Age/Category Sedentary Moderately Active Active

14-18 years ( ) 2000-2400cal. ( ) 2400-2800cal. ( ) 2800-3200 cal.

19-30 years ( ) 2400-2600cal. ( ) 2600-2800cal. ( ) 3000 cal.
31-50 years ( ) 2200-2400 cal. ( ) 2400-2600cal. ( ) 2800-3000 cal.

Age : 19 years old

Category : Moderately Active

Calories : 2000-2200 cal.

Estimated Energy Requirement (EER)

Men EER = 662 – (9.53 x Age) + (15.91 x BW) + (539 x HT)

Women EER = 354 – (6.91 x Age) + (9.36 x BW) + (726 x HT)

For example, Male, Age = 20, HT = 71 inches, BW = 160 pounds

1. Body weight (BW) in kilograms = 72.6 kg (160 lbs. / 2.2046)

Height (HT) in meters = 1.8 m (71 inches x .0254)

2. EER = 662 – (9.53 x Age) + (15.91 x BW) + (539 x HT)

EER = 662 – (9.53 x 20) + (15.91 x 72.6) + (539 x 1.8)
 EER = 662 – 190.6 + 1155 + 970
EER = 2,596 calories/day

Estimated Energy Requirement (EER)

 Women

EER = 354 – (6.91 x Age) + (9.36 x BW) + (726 x HT)

 Age = 19

 Height = 1.53 m

 Body Weight = 41.2 kg

EER = 662 – (9.53 x Age) + (15.91 x BW) + (539 x HT)

EER = 662 – (9.53 x 19) + (15.91 x 41.2) + (539 x 1.53)

EER = 662 – 181 + 655 + 825

EER = 1,961 calories/day

Marvie P. Serino March 23, 2021
Activity Sheet No. 8
Exercise Program Structure
Check (/) one and/or more for each factor.

Goal : ___ Reduce weight _/_ Gain Weight ___ Maintain Weight

Frequency/
Week : ___ Daily _/_ 3 to 4 times/week ___ 5 to 6 times/week

Intensity : ___ low _/_ moderate ___ high

Type of activity/
Mode : ___ sports (ex. basketball, kayaking)
_/_ dance (aerobics, hip-hop)
___ recreation (trekking, rafting)
___ strength-training (core, upper, lower body)
___ others; specify_________

A. WARM UP AND STRETCHING EXERCISES

Week 1 Week 2 Week 3 Fitness
Component
Activity Time/ Rest Time/ Rest Time/ Rest
Dist. time Dist. time Dist. time
Shoulder Stretch 1 min. 10 1 min. 10  Flexibility
secs. secs.
Stutter Steps 2 10 2 10  Muscular
mins. secs. mins. secs. strength
 Flexibility
Squats 1 min. 10 1 min. 10  Lower
secs secs body
strength
 Muscular
Endurance
Walking knee hugs 2 20 2 20  Muscular
mins. secs. mins. secs. strength
 Muscular
endurance
Karaoke 2 20 2 20  Cardiovas
mins. secs. mins. secs. cular
endurance
 Muscular
strength
 Muscular
endurance
Jumping Rope 2 20 2 20  Cardioresp
mins. secs. mins. secs. iratory
endurance
B. WORK-OUT/CONDITIONING EXERCISES
Week 1 Week 2 Week 3 Fitness
Component
Activity Reps/ Rest Reps/ Rest Reps/ Rest
Sets/ time Sets/ time Sets/ time
Time/ Time/ Time/
Dist. Dist. Dist.
Zumba (Level 1) 7 15 10 30  Muscular
mins. secs. mins. secs. strength
 Muscular
endurance
 Cardioresp
iratory
endurance
 Flexibility
 Balance
Zumba (Level 2) 10 15 13 30  Muscular
mins. secs. mins. secs. strength
 Muscular
endurance
 Cardioresp
iratory
endurance
 Flexibility
 Balance
Zumba (Level 3) 20 15 22 30  Muscular
mins. secs. mins. secs. strength
 Muscular
endurance
 Cardioresp
iratory
endurance
 Flexibility
 Balance
C. COOL-DOWN AND STRETCHING
EXERCISES
Week 1 Week 2 Week 3 Fitness
Component
Activity Time/ Rest Time/ Rest Time/
Dist. time Dist. time Dist.
Light Jogging 2 20 2 20  Cardiovas
mins. secs. mins. secs. cular
endurance
Hip circle 2 10 2 10  Muscular
mins. secs. mins. secs. strength
  Flexibility
Leg Swings 1 min. 10 1 min. 10  Muscular
secs. secs. strength
 Muscular
endurance
 balance
Calf stretch 1 min. 10 1 min. 10  Lower leg
secs. secs. strength
 Lower leg
endurance
Neck Stretch 1 min. 10 1 min. 10  Muscular
secs. secs. strength
Standing Quad 1 min. 10 1 min. 10  Muscular
Stretch secs. secs. strength
 Muscular
endurance
 Flexibility
Behind-the-Back 1 min. 10 1 min. 10  Muscular
Forearm Grip Stretch secs. secs. strength
 Muscular
endurance
 Flexibility
Overhead Shoulder 1 min. 10 1 min. 10  Muscular
Stretch secs. secs. strength
 Muscular
endurance
 Flexibility

Note: Continue doing your workout. Apply progression weekly and/or every two-three
weeks. Follow the FITT principle of progression, based on your own phase.
 FITNESS TRAINING PROGRAM RUBRIC

1 2 3 4
Goal Setting Poor Fair Good Exceptional

-General goals -General goals -Has at least one -Has at least

Establish short- for some health for at least three specific short- one specific
term and long term related health related term & long- short-term &
goals based on components. components. term goal for all long-term goal
health related -Goals are not -Some (25%) health related for all health
components and based on initial goals are based components. related
initial assessment personal on initial -Most (50%) components.
assessment personal goals are based -All goals are
assessment. on the evaluation based on the
-Has at least one of the initial evaluation of
specific short- assessment data. the initial
term & long- assessment
term goal. data.

Components of Poor Fair Good Exceptional

Health Related
Fitness -One component -Two -Three -All
is represented in components are components are components are
the program. represented in represented in represented in
Four components the program. the program. the program.
of health are
represented in the
program.
-cardiorespiratory
-Muscular strength
-Muscular
endurance
-Flexibility

Planning Poor Fair Good Exceptional

-Plan addresses -Plan addresses -Plan addresses -Plan addresses

Development of some (25%) of most (50%) of all of the stated all of the stated
the actual workout the stated goals. the stated goals. goals. goals.
program -Activities do not -Some -Most -All activities
address the (25%)activities (50%)activities address the
training principle address the address the training
of FITT. training principle training principle principle of
-Activities are of FITT. of FITT. FITT.
irrelevant or are -Some -Most -All activities
not sequenced (25%)activities (50%)activities are relevant and
 properly. are irrelevant and are relevant and are sequenced
are sequenced are sequenced properly.
properly. properly.

Implementation Poor Fair Good Exceptional

-Insufficient -Implemented -Implemented -Implemented

Worksheet is filled evidence of some (25%) of most (50%) of all of planned
out program is implementation planned planned activities.
implement of program. activities. activities. -Program logs
throughout the -Program not -Program logs -Program logs are incomplete.
semester. recorded on daily are incomplete. are complete. -FITT
log sheets. -FITT -FITT information
-FITT information information provided for all
information not provided for provided for all activities.
present or some (25%) of activities.
confusing to the activities.
reader.
 Activity Sheet No. 12
Individual Circuit Training Program

Name: Marvie P. Serino Date: March 23, 2021

 Reps. RR
and/or THRZ WHR (1min.
Type of RHR Instructor’
Date Time/ (Llimit -- (10s PR PR after
Workout/Exercise (bpm) s Signature
Set Ulimit) x 6) 5min.
rest)
Day 1 of Week 1
1. Bridge March - 3 reps. 64 bpm L-133 bpm
24, -30 secs. U-180 bpm
2021 each
2. Straight-leg March - 3 reps. 64 bpm L-133 bpm
Donkey Kick 24, -30 secs. U-180 bpm
2021 each
3. Stationary Lunges March - 3 reps. 64 bpm L-133 bpm
24, -30 secs. U-180 bpm
2021 each
4. Knee Push-ups March - 3 reps. 64 bpm L-133 bpm
24, -30 secs. U-180 bpm
2021 each
5. Tabletop Reverse March - 3 reps. 64 bpm L-133 bpm
Pike 24, -30 secs. U-180 bpm
2021 each
6. Up Down Plank March - 3 reps. 64 bpm L-133 bpm
24, -30 secs. U-180 bpm
2021 each
7. Jogging March - 3 reps. 64 bpm L-133 bpm
24, -30 secs. U-180 bpm
2021 each
8. Mountain Climber March - 3 reps. 64 bpm L-133 bpm
24, -30 secs. U-180 bpm
2021 each
Day 2 of Week 1
1. Bridge March - 4 reps. 64 bpm L-133 bpm
26, -45 secs. U-180 bpm
2021 each
2. Straight-leg March - 4 reps. 64 bpm L-133 bpm
Donkey Kick 26, -45 secs. U-180 bpm
2021 each
3. Stationary Lunges March -4 reps. 64 bpm L-133 bpm
26, -45 secs. U-180 bpm
2021 each
4. Knee Push-ups March - 4 reps. 64 bpm L-133 bpm
26, -45 secs. U-180 bpm
2021 each
5. Tabletop Reverse March - 4 reps. 64 bpm L-133 bpm
Pike 26, -45 secs. U-180 bpm
2021 each
6. Up Down Plank March - 4 reps. 64 bpm L-133 bpm
26, -45 secs. U-180 bpm
2021 each
7. Jogging March - 4 reps. 64 bpm L-133 bpm
26, -45 secs. U-180 bpm
2021 each
8. Mountain Climber March - 4 reps. 64 bpm L-133 bpm
26, -45 secs. U-180 bpm
2021 each
Day 3 of Week 1
1. Bridge March - 5 reps. 64 bpm L-133 bpm
28, -1 min. U-180 bpm
2021 each
2. Straight-leg March - 5 reps. 64 bpm L-133 bpm
Donkey Kick 28, -1 min. U-180 bpm
2021 each