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Exercise Program

This 7-day exercise program aims to improve the fitness levels of Ma. Rodelyn C. Ocampo based on her pre-fitness test results. The program includes exercises targeting muscular strength and endurance, as well as cardiovascular endurance. Exercises are prescribed for different body parts and include squats, stair hops, curl ups, planks, and jumping rope. Each exercise is to be done for a specified number of sets, repetitions, and time, with rest intervals between sets. Warm-up and cool-down activities involving stretching and low-intensity exercise are also included.

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Ma.Rodelyn Ocampo
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113 views

Exercise Program

This 7-day exercise program aims to improve the fitness levels of Ma. Rodelyn C. Ocampo based on her pre-fitness test results. The program includes exercises targeting muscular strength and endurance, as well as cardiovascular endurance. Exercises are prescribed for different body parts and include squats, stair hops, curl ups, planks, and jumping rope. Each exercise is to be done for a specified number of sets, repetitions, and time, with rest intervals between sets. Warm-up and cool-down activities involving stretching and low-intensity exercise are also included.

Uploaded by

Ma.Rodelyn Ocampo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DAILY EXERCISE PROGRAM

(7 Days)
NAME: Ma. Rodelyn C. Ocampo
Course, Year & Stub Code:BSED 1
Pre-Fitness Test Result: Sit and Reach: Poor
Push-Ups: Excellent
Wall Sit: Poor Squats
BMI: Overweight
WHR: High Risk
3 minute Step Test: Poor

EXERCISE PRESCRIPTION
Days Target
Type Frequency Intensity Time
Warm-up: Jogging (5 minutes), Dynamic Stretching (5 minutes)

3 sets
7 reps with
(5 secs.
Squats 3 days/ week 5 minutes
hold)
15 secs. rest
interval

2 sets
Muscular Strength 15 secs.
Stair hops 2 days/ week 15 minutes
and 15 secs. rest
Day 1 interval
Muscular Endurance

2 sets 5
reps. 10
Curl Ups 2 days/ week secs. rest 5 minutes
interval

Cool-down: Major muscle stretches (10 minutes)


Warm-up: Walking (30 minutes)

15 reps
Squat 2 days/ week 5 minutes
4sets

3 sets

60 seconds
2 days/ week 4 minutes
Active

15 secs. rest
interval

Day 2
2 reps
Cardiovascular Plank 2 days/ week 5 minutes
2 sets
Endurance

1 sets

3 min Active
Jumping 2 days/ week 5 minutes
Rope
15 secs. rest
interval

Cool-down: Major muscle stretches (10 minutes)

Day 3 Rest Day


EXERCISE PRESCRIPTION
Days Target
Type Frequency Intensity Time
Warm-up: Jogging (5 minutes), Dynamic Stretching (5 minutes)

4 sets
3 reps with
(5 secs.
Squats 4 days/ week 6 minutes
hold)
15 secs. rest
interval

3 sets
Muscular Strength 30 secs.
Elbow plank 3 days/ week 3 minutes
and 10 secs. rest
Day 4 interval
Muscular Endurance
Cool-down: Major muscle stretches (10 minutes)
Warm-up: Walking (30 minutes)

15 reps
Squat 2 days/ week 5 minutes
4sets

3 sets

60 seconds
Curls Ups 2 days/ week 4 minutes
Active

15 secs. rest
interval

Day 5
2 reps
Cardiovascular Plank 2 days/ week 5 minutes
2 sets
Endurance

1 sets

3 min Active
Jumping 2 days/ week 5 minutes
Rope
15 secs. rest
interval

Cool-down: Major muscle stretches (10 minutes)


EXERCISE PRESCRIPTION
Days Target
Type Frequency Intensity Time
Warm-up: Jogging (5 minutes), Dynamic Stretching (5 minutes)

3 sets
7 reps with
(5 secs.
Squats 3 days/ week 5 minutes
hold)
15 secs. rest
interval

2 sets
Muscular Strength 15 secs.
Stair hops 2 days/ week 15 minutes
and 15 secs. rest
Day 6 interval
Muscular Endurance

2 sets 5
reps. 10
Curl Ups 2 days/ week secs. rest 5 minutes
interval

Cool-down: Major muscle stretches (10 minutes)

Ma. Rodelyn Ocampo

Signature over printed name

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