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Fitt Program

Precious Angel Ortega Ferrer created a fitness program that includes warm up, stretching, conditioning, and cool down exercises to be done 3 times a week on Thursday, Friday, and Saturday. The warm up exercises focus on flexibility and include head, forearm, knee and torso rotations as well as abdominal exercises. The stretching routine includes butterfly, Samson, quadriceps, knee to chest, and crescent moon stretches. Conditioning incorporates burpees, mountain climbers, lunges, side lunges, and box jumps at a moderate intensity. The cool down repeats the stretching routine.

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Precious Angel Ortega Ferrer
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26 views

Fitt Program

Precious Angel Ortega Ferrer created a fitness program that includes warm up, stretching, conditioning, and cool down exercises to be done 3 times a week on Thursday, Friday, and Saturday. The warm up exercises focus on flexibility and include head, forearm, knee and torso rotations as well as abdominal exercises. The stretching routine includes butterfly, Samson, quadriceps, knee to chest, and crescent moon stretches. Conditioning incorporates burpees, mountain climbers, lunges, side lunges, and box jumps at a moderate intensity. The cool down repeats the stretching routine.

Uploaded by

Precious Angel Ortega Ferrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Student Name: Precious Angel Ortega Ferrer

Grade, Strand & Section: Grade 11 STEM 1 - ADVENTURERS

PHYSICAL EDUCATION ACTIVITY 5


MY FITNESS PROGRAM

F.I.T.T. GOALS FREQUENCY INTENSITY TYPE TIME

WARM - UP

1. Thursday
Head Rotation Friday LIGHT Flexibility 1 MINUTE
Saturday
2. Thursday
Forearm Rotation Friday LIGHT Flexibility 1 MINUTE
Saturday
3. Thursday
Knees Rotation Friday LIGHT Flexibility 1 MINUTE
Saturday
4. Thursday
Torso Swings Friday LIGHT Flexibility 1 MINUTE
Saturday
5. Thursday
Abdominal warm-up Friday MODERATE Flexibility/Strength 1 MINUTE
Saturday

STRETCHING

1. Thursday
Butterfly stretch Friday LIGHT Flexibility 3 MINUTE
Saturday
2. Thursday
Samson Stretch Friday LIGHT Flexibility 3 MINUTE
Saturday
3. Thursday
Quadriceps Stretch Friday LIGHT Flexibility 3 MINUTE
Saturday
4. Thursday
Knee to chest Friday LIGHT Flexibility 3 MINUTE
Saturday
5. Thursday
Crescent Moon stretch Friday LIGHT Flexibility 3 MINUTE
Saturday

CONDITIONING

1. Thursday
Burpees Friday MODERATE Cardio/Strength 7 MINUTE
Saturday
2. Thursday
Mountain climbers Friday LIGHT Cardio/Strength 7 MINUTE
Saturday
3. Thursday
Lunge Friday MODERATE Cardio/Flexibility 7 MINUTE
Saturday
4. Thursday
Side Lunge Friday MODERATE Cardio/Flexibility 7 MINUTE
Saturday
5. Thursday
Box Jump Friday MODERATE Cardio/Flexibility 7 MINUTE
Saturday

COOL - DOWN

1. Thursday
Butterfly stretch Friday LIGHT Flexibility 3 MINUTE
Saturday
2. Thursday
Samson Stretch Friday LIGHT Flexibility 3 MINUTE
Saturday
3. Thursday
Quadriceps Stretch Friday LIGHT Flexibility 3 MINUTE
Saturday
4. Thursday
Knee to chest Friday LIGHT Flexibility 3 MINUTE
Saturday
5. Thursday
Crescent Moon stretch Friday LIGHT Flexibility 3 MINUTE
Saturday

Precious Angel Ortega Ferrer Sam Anderson


Name of Trainee Fitness Instructor
Name:
Strand, Grade & Section:

PHYSICAL EDUCATION ACTIVITY 5


MY FITNESS PROGRAM

F.I.T.T. GOALS FREQUENCY INTENSITY TYPE TIME

WARM - UP
1.

2.

3.

4.

5.

STRETCHING
1.

2.

3.

4.

5.

CONDITIONING
1.

2.

3.

4.

5.

COOL - DOWN
1.

2.

3.

4.

5.

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