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2A - Galendez FITNESS ACTIVITY PROGRAM

This document outlines a 4-week personal fitness program for Niel Ian Galendez, a 19-year-old male student. The program includes aerobic exercises 3 times per week, gradually increasing the intensity from low to moderate over weeks 1-2. Exercises include walking, jogging, jump rope, cardio workouts and household chores. The program also tracks heart rate and intensity levels.

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34 views5 pages

2A - Galendez FITNESS ACTIVITY PROGRAM

This document outlines a 4-week personal fitness program for Niel Ian Galendez, a 19-year-old male student. The program includes aerobic exercises 3 times per week, gradually increasing the intensity from low to moderate over weeks 1-2. Exercises include walking, jogging, jump rope, cardio workouts and household chores. The program also tracks heart rate and intensity levels.

Uploaded by

galendez.nielian
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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University of Science and Technology of Southern Philippines

Physical Education Department


Cagayan de Oro Campus

PERSONAL FITNESS PROGRAM


NAME:
Niel Ian Galendez Sex: Male Age: 19
Section
BS MATHEd – 2A Contact
Number:
09067471048

PATH Fit Virtual Fitness Challenge Goal (select 1)


Indoor (non-locomotor - strength exercises such as squat, plank,skip rope):
Outdoor (locomotor - cardio exercises such as run,walk,bike):

WEEK FREQUENCY INTENSITY TIME TYPE HEART RATE


(at least 3X a week) (Low, Moderate, Heavy) (Specify Type of AEROBIC
Please check days Encircle preferred intensity (30 mins. - Exercise you are planning to bpm
50 min, a do, Ex. Walk, Run, Jog,
Gradually increase the Total of Jump Rope, Step Bench,
Write a intensity start with Low 150 MHR
Dance, House Hold Chores Rec
Date Days to Moderate Only min/week RHR 50-
Underline an Intensity
etc… 70% HR
Target

Low Moderate Heavy


Week Monday
Tuesday Low Moderate Heavy

1 11/24/21 Wednesday
Thursday
Low
Low
Moderate
Moderate
Heavy
Heavy
45 minutes Walking 76 109 78

11/26/21 Friday Low Moderate Heavy 55 minutes Jogging 72 111 74


11/27/21 Saturday Low Moderate Heavy 55 minutes Jump Rope 68 121 83
Sunday Low Moderate Heavy
Low Moderate Heavy
Week Monday
Tuesday Low Moderate Heavy

2 12/01/21 Wednesday
Thursday
Low
Low
Moderate
Moderate
Heavy
Heavy
45 minutes Cardio Workout 70 125 82

12/03/21 Friday Low Moderate Heavy 50 minutes Dance Exercise 72 112 79


12/04/21 Saturday Low Moderate Heavy 55 minutes Full Body Toning Workout 69 129 84
Sunday Low Moderate Heavy
Low Moderate Heavy
Week Monday
Tuesday Low Moderate Heavy

3 12/08/21 Wednesday
Thursday
Low
Low
Moderate
Moderate
Heavy
Heavy
50 minutes Advanced Cardio Workout 67 125 73

12/10/21 Friday Low Moderate Heavy 50 minutes 30 REP – Squat 71 101 72


12/11/21 Saturday Low Moderate Heavy 50 minutes Household Chores 68 112 70
Sunday Low Moderate Heavy
Low Moderate Heavy
Week Monday
Low Moderate Heavy
Tuesday

4 12/15/21 Wednesday
Thursday
Low
Low
Moderate
Moderate
Heavy
Heavy
40 minutes 20 REP – Squat 70 95 74

12/17/21 Friday Low Moderate Heavy 40 minutes Cardio Workout 72 120 73


12/18/21 Saturday Low Moderate Heavy 40 minutes Household Chores 69 110 73
Sunday Low Moderate Heavy
Documentation:

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