PHYSICAL ACTIVITIES TOWARDS

HEALTH AND FITNESS:

PATHFIT 2:
EXERCISE – BASED FITNESS ACTIVITIES
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INSTRUCTIONAL MATERIALS
WHAT IS PATHFIT2: EXERCISE-BASED FITNESS ACTIVITIES

Introduction

This course builds on the foundation of motor skills achieved through core training. It will
provide experiences in a variety of exercise programs for the purpose of maintaining and enhancing
cardiorespiratory and musculoskeletal fitness (i.e., core stability, muscle strength, endurance and
power). It includes speed and agility training with a focus on body coordination and balance. In
conjunction with fitness and wellness concepts, exercise and healthy eating principles, learners
will be able to enhance their fitness through goal setting and application of the exercise principles
(i.e., frequency, intensity, time, time, type, progression, and volume); adapt their movement
competencies to independent physical activity (PA) pursuits and periodically evaluate their PA and
eating patterns to monitor their progress and achievement of personal fitness and dietary goals.

Learning Objectives

After studying this module, you should be able to:

1. Students will be able to categorize exercises into different types, such as cardiovascular,
strength training, flexibility, and balance exercises.
2. Students will learn and apply safety guidelines to prevent injuries during exercise.
3. Learners will understand the physical and mental health benefits associated with regular
participation in exercise-based fitness activities.
4. Students will be able to design a personalized fitness routine considering their individual
fitness goals and preferences.
5. Students will learn to integrate exercise seamlessly into their daily lives, considering time
constraints and personal commitments.

Learning Outcomes
1. Demonstrate knowledge of various exercise modalities and their benefits.
2. Assess and monitor individual fitness levels.
3. Apply principles of exercise to create personalized fitness plans.

Learning Content

I. INTRODUCTION TO CORE STABILITY EXERCISES

Core stability exercises are a vital component of overall fitness, focusing on strengthening
and stabilizing the muscles in the core region of the body. The core, comprising the muscles of the
abdomen, lower back, pelvis, and hips, plays a pivotal role in maintaining balance, supporting the
spine, and facilitating efficient movement.

Key Objectives:
1. Strengthening Core Muscles: Core stability exercises target muscles such as the rectus
abdominis, obliques, transverse abdominis, and erector spinae to build strength and
endurance.
2. Enhancing Stability: These exercises promote balance and stability by engaging the deep
stabilizing muscles that surround the spine and pelvis.
3. Improving Posture: A strong core contributes to better posture, reducing the risk of
musculoskeletal issues and promoting overall spinal health.
4. Supporting Functional Movements: Core stability is crucial for various daily activities,
from lifting objects to twisting and turning, enhancing overall functional movement.

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Sample Core Stability Exercises:

1. Plank:
• Targets: Abdominals, obliques, shoulders, and lower back.
• Execution: Maintain a straight line from head to heels in a push-up position,
engaging the core muscles.
2. Bridge:
• Targets: Glutes, hamstrings, and lower back.
• Execution: Lie on your back, lift your hips towards the ceiling, and squeeze your
glutes at the top.

3. Russian Twists:
• Targets: Obliques.
• Execution: Sit on the floor, lean back slightly, and rotate your torso while holding
a weight or clasping your hands together.
4. Bird Dog:
• Targets: Lower back, glutes, and shoulders.
• Execution: From a hands-and-knees position, extend one arm and the opposite leg
while keeping the back straight.
5. Dead Bug:
• Targets: Abdominals.
• Execution: Lie on your back, extend your arms and legs towards the ceiling, and
lower one arm and the opposite leg while maintaining a stable core.

Tips for Effective Core Training:

• Focus on controlled movements, emphasizing quality over quantity.
• Engage the core throughout each exercise, maintaining a strong and stable center.
• Gradually progress intensity and complexity as your core strength improves.
• Incorporate variety in your routine to target different core muscle groups.

By incorporating core stability exercises into your fitness regimen, you not only build a strong
foundation for physical activities but also promote overall well-being and injury prevention.

CORE STABILITY EXERCISES

Core stability exercises are essential components of a fitness program as they help improve
posture, balance, and overall functional fitness. If you have a short period for your fitness program,
it's important to focus on exercises that target the core efficiently. Here's a brief core stability
routine that you can incorporate into a short fitness program:

1. Plank:
• Start in a forearm plank position, with your
elbows directly beneath your shoulders.
• Keep your body in a straight line from head to
heels, engaging your core.
• Hold the plank for 30-60 seconds, depending
on your fitness level.

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2. Russian Twists:
• Sit on the floor with your knees bent and feet
flat.
• Lean back slightly, keeping your back straight,
and engage your core.
• Hold your hands together in front of you and
twist your torso to one side.
• Touch the floor beside you and then twist to the
other side.
• Repeat for 20-30 twists (10-15 on each side).

3. Leg Raises:
• Lie on your back with your hands under your
hips and legs extended.
• Lift your legs toward the ceiling, keeping them
straight.
• Slowly lower your legs back down without
letting them touch the ground.
• Perform 15-20 reps.

4. Mountain Climbers:
• Start in a plank position with your hands directly
beneath your shoulders. Drive your knees toward
your chest, alternating legs quickly.
• Perform 30-60 seconds of mountain climbers.

Remember to focus on proper form and controlled movements during each exercise.
Depending on your fitness level and available time, you can repeat the circuit 2-3 times.
Additionally, always consult with a fitness professional or healthcare provider before starting a
new exercise program, especially if you have any pre-existing health conditions or concerns.

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PATHFIT 2
Physical Activities Toward Health and Fitness 2 (PATHFit 2):
Exercise-Based Fitness Activities
Practical Test No. 1

Name: Score:
Section: Date:

Assessment Task mapped to ILO1&2

Assessment Task: Core Stability Exercises

Task Objectives:
1. Students will demonstrate improved core strength, enhanced postural control, and
reduced susceptibility to lower back discomfort.
2. The exercises will focus on activating and strengthening the deep core muscles, to
promote a stable foundation for daily activities and facilitate better resistance
against rotational forces.
3. Students will also develop increased awareness of proper body alignment and
movement patterns, translating into improved overall functional fitness and a
decreased risk of lower back injuries.

Task Direction:
1. The students must perform the core stability exercises (Plank, Russian twist, Leg
raise and Mountain climbers)
2. Each student must demonstrate the proper movement of exercises.
3. Proper posture will also be evaluated by the rubrics provided.
4. Below is the grading rubrics for their practical test:

RUBRICS FOR EXERCISES

Exercises 3 points 4 points 5 points Score

Plank

Russian The students The students

The students
Twist can execute can execute
can execute
the first set the second
the third set of
of exercises set of
exercises
correctly exercises
correctly
within a time correctly
within a time
frame from within a time
frame from 45
45 secs. per frame from
Leg raises secs. per
exercises 45 secs. per
exercises
exercises

Mountain
Climber

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PROPER POSTURE
Exercises Technique Score
• Start in a forearm plank position, with your
Plank elbows directly beneath your shoulders.
• Keep your body in a straight line from
head to heels, engaging your core.

• Sit on the floor with your knees bent and

feet flat.
• Lean back slightly, keeping your back
straight, and engage your core.
Russian Twist
• Hold your hands together in front of you
and twist your torso to one side.
• Touch the floor beside you and then twist
to the other side.
• Lie on your back with your hands under
Leg Raise your hips and legs extended.
• Lift your legs toward the ceiling, keeping
them straight.
• Slowly lower your legs back down without
letting them touch the ground.
• Start in a plank position with your hands
Mountain Climber
directly beneath your shoulders.
• Drive your knees toward your chest,
alternating legs quickly.

RUBRICS FOR PROPER POSTURE

Needs
Criteria Excellent (4) Good (3) Fair (2) Improvement Inadequate (0)
(1)
Alignment Maintains perfect Generally, Shows some Frequently lacks Poor alignment
alignment throughout maintains good effort to proper is consistent
the exercise. Head, alignment, with maintain alignment. throughout the
shoulders, spine, and minor alignment, but Head, shoulders, exercise.
hips are in a straight deviations. there are spine, or hips Multiple aspects
line. Head, noticeable may be are misaligned.
shoulders, deviations. consistently out
spine, and hips Alignment may of alignment.
are mostly be inconsistent.
aligned.
Head Keeps the head in a Mostly Head position is Frequently tilts Poor head
Position neutral position, maintains a inconsistent. or strains the position is
looking straight neutral head Frequent tilting neck during the consistent, with
ahead. No tilting or position, with or straining is exercise. significant
straining of the neck. occasional observed. tilting or
tilting or straining.
straining.
Shoulder Keeps shoulders Generally, Shows effort to Frequently Consistently
Position relaxed and down, maintains relax shoulders, exhibits tense tense shoulders
avoiding unnecessary relaxed but tension is shoulders. Lack throughout the
tension. shoulders, but frequently of effort to relax exercise.
occasional present. them.
tension is
observed.
Spine Maintains a straight Generally, Spine alignment Frequently Poor spine
Alignment spine throughout the keeps a straight is inconsistent. exhibits a alignment is
exercise. No rounding spine, with Frequent rounded or consistent, with
or arching of the minor rounding rounding or arched back. significant
back. or arching arching is Lack of effort to rounding or
observed. present. maintain proper arching.
spine alignment.
Hip Keeps hips level and Mostly Hips are Frequently Poor hip
Position stable. No tilting or maintains level inconsistent, exhibits tilted or stability is
swaying. hips, with with frequent swaying hips. consistent, with
occasional tilting or Lack of effort to significant
tilting or swaying. stabilize them. tilting or
swaying. swaying.

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II. EXPRESS MUSCLE STRENGTH TRAINING

Objective: The Express Muscle Strength Training module is a condensed program designed for
individuals seeking a quick yet effective introduction to muscle strength development. Over three
weeks, participants will engage in targeted workouts to maximize muscle activation, focusing on
key exercises and efficient training techniques.
Duration: 3 weeks (9 sessions)
Session Breakdown:
Week 1: Foundation and Form
• Session 1: Introduction to muscle anatomy and basic strength training principles.
• Session 2-3: Full-body workout with emphasis on foundational exercises (e.g., bodyweight
squats, push-ups).
Week 2-3: Targeted Muscle Group Training
• Session 3-5: Isolation exercises for upper body (e.g., bicep curls, tricep dips).
• Session 6-9: Focused lower body workout incorporating compound movements (e.g.,
lunges, step-ups).

Additional Components:
Nutrition Tips for Quick Gains:
• Brief overview of dietary principles to support muscle strength in a short timeframe.
• Quick and nutritious snack ideas for pre- and post-workout.
Time-Efficient Workouts:
• Strategies for efficient workouts, including circuit training and time-restricted sets.
• Tips for incorporating strength training into a busy schedule.
Recovery Strategies:
• Importance of post-exercise recovery for optimal muscle repair and growth.
• Brief stretching routine for enhanced flexibility and reduced muscle soreness.
Assessment:
• Pre- and post-assessment of strength levels for key exercises.
• Self-assessment of overall well-being and energy levels.
Materials:
• Minimal equipment required, such as resistance bands, dumbbells (optional), and a
workout mat.
• Handouts with concise exercise descriptions, proper form guidelines, and a sample weekly
schedule.

Conclusion: The Express Muscle Strength Training module provides participants with a time-
efficient and focused approach to building muscle strength. By the end of the three weeks,
participants will have a solid foundation in key strength training principles, increased muscle
activation, and the knowledge to continue their fitness journey with confidence.

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MUSCLE STRENGTH EXERCISES

If you have a short period for your fitness program and want to focus on muscle strength,
it's important to include compound exercises that target multiple muscle groups efficiently. Here's
a brief muscle strength routine that you can incorporate into a short workout:

1. Bodyweight Squats:
• Stand with your feet shoulder-width apart.
• Lower your body by bending your knees and
pushing your hips back.
• Keep your back straight and chest up.
• Perform 15-20 bodyweight squats.

2. Push-Ups:
• Start in a plank position with your hands placed
slightly wider than shoulder-width apart.
• Lower your body by bending your elbows.
• Keep your body in a straight line and avoid
arching your back.
• Perform 10-15 push-ups.

3. Lunges:
• Stand with your feet together.
• Take a step forward with your right foot and
lower your body until both knees are bent at a
90-degree angle.
• Push off with your right foot to return to the
starting position.
• Repeat on the left side.
• Perform 12-15 lunges on each leg.

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4. Tricep Dip
• Lift your body off the ground by
straightening your arms.
• Keep your chest up, shoulders down, and
feet on the ground or extended straight in
front for a more advanced version.
• Lower your body by bending your elbows.
• Lower until your upper arms are parallel to
the ground or you feel a stretch in your
triceps.
• Push through your palms to straighten your
arms.
• Return to the starting position.
• Aim for 8-12 reps, or as many as your
fitness level allows.

Perform these exercises with minimal rest between each one to keep the intensity high.
Depending on your fitness level and available time, you can repeat the circuit 2-3 times. Always
ensure proper form during each exercise, and start with a weight that challenges you but allows
for good technique. If you're new to strength training or have any health concerns, it's advisable to
consult with a fitness professional or healthcare provider before starting a new exercise program.

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PATHFIT 2
Physical Activities Toward Health and Fitness 2 (PATHFit 2):
Exercise-Based Fitness Activities
Practical Test No. 2

Name: Score:
Section: Date:

Assessment Task mapped to ILO1&2

Assessment Task: Muscle Strength Exercises

Task Objectives:
1. Students will achieve significant improvements in overall muscular strength,
targeting key muscle groups such as the chest, back, legs, and arms.
2. Students should exhibit enhanced muscular endurance, increase lean muscle mass,
and improve functional strength for daily activities.
3. Students will gain knowledge about proper lifting techniques, exercise form, and
recovery strategies to promote long-term strength gains and minimize the risk of
injury.

Task Direction:
1. The students must perform the muscle strength exercises.
2. Each student must demonstrate the proper movement of exercises.
3. Proper posture will also be evaluated by the rubrics provided.
4. Below is the grading rubrics for their practical test:

RUBRICS FOR EXERCISES

Exercises 3 points 4 points 5 points Score

Bodyweight
Squat

The students The students

The students
Push-Up can execute can execute
can execute
the first set the second
the third set
of exercises set of
of exercises
correctly exercises
correctly
within a correctly
within a
time frame within a
time frame
from 45 time frame
from 45
Lunges secs. per from 45
secs. per
exercises secs. per
exercises
exercises

Tricep Dip

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PROPER POSTURE
Exercises Technique Score
• Stand with your feet shoulder-width apart.
Bodyweight Squat • Lower your body by bending your knees
and pushing your hips back.
• Keep your back straight and chest up.
• Start in a plank position with your hands
placed slightly wider than shoulder-width
apart.
Push-Up
• Lower your body by bending your elbows.
• Keep your body in a straight line and avoid
arching your back.
• Stand with your feet together.
• Take a step forward with your right foot and
lower your body until both knees are bent
Lunges
at a 90-degree angle.
• Push off with your right foot to return to the
starting position.
• Lift your body off the ground by
straightening your arms.
• Keep your chest up, shoulders down, and
feet on the ground or extended straight in
front for a more advanced version.
Tricep Dip • Lower your body by bending your elbows.
• Lower until your upper arms are parallel
to the ground or you feel a stretch in your
triceps.
• Push through your palms to straighten
your arms.

RUBRICS FOR PROPER POSTURE

Needs
Criteria Excellent (4) Good (3) Fair (2) Improvement Inadequate (0)
(1)
Alignment Maintains perfect Generally, Shows some Frequently lacks Poor alignment
alignment throughout maintains good effort to proper is consistent
the exercise. Head, alignment, with maintain alignment. throughout the
shoulders, spine, and minor alignment, but Head, shoulders, exercise.
hips are in a straight deviations. there are spine, or hips Multiple aspects
line. Head, noticeable may be are misaligned.
shoulders, deviations. consistently out
spine, and hips Alignment may of alignment.
are mostly be inconsistent.
aligned.
Head Keeps the head in a Mostly Head position is Frequently tilts Poor head
Position neutral position, maintains a inconsistent. or strains the position is
looking straight neutral head Frequent tilting neck during the consistent, with
ahead. No tilting or position, with or straining is exercise. significant
straining of the neck. occasional observed. tilting or
tilting or straining.
straining.
Shoulder Keeps shoulders Generally, Shows effort to Frequently Consistently
Position relaxed and down, maintains relax shoulders, exhibits tense tense shoulders
avoiding unnecessary relaxed but tension is shoulders. Lack throughout the
tension. shoulders, but frequently of effort to relax exercise.
occasional present. them.
tension is
observed.
Spine Maintains a straight Generally, Spine alignment Frequently Poor spine
Alignment spine throughout the keeps a straight is inconsistent. exhibits a alignment is
exercise. No rounding spine, with Frequent rounded or consistent, with
or arching of the minor rounding rounding or arched back. significant
back. or arching arching is Lack of effort to rounding or
observed. present. maintain proper arching.
spine alignment.
Hip Keeps hips level and Mostly Hips are Frequently Poor hip
Position stable. No tilting or maintains level inconsistent, exhibits tilted or stability is
swaying. hips, with with frequent swaying hips. consistent, with
occasional tilting or Lack of effort to significant
tilting or swaying. stabilize them. tilting or
swaying. swaying.

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III. ENDURANCE BOOST PROGRAM

Objective: The Endurance Boost Program is a four-week module designed to enhance

cardiovascular fitness and muscular endurance. Participants will engage in a variety of exercises
aimed at improving stamina, promoting cardiovascular health, and increasing overall endurance
levels.
Duration: 4 weeks (12 sessions)
Session Breakdown:
Week 1: Establishing Baseline Fitness
• Session 1: Introduction to the importance of endurance in overall fitness.
• Session 2: Baseline fitness assessment (e.g., timed brisk walk, bodyweight exercises).
Week 2: Cardiovascular Conditioning
• Session 3: Cardiovascular exercises (e.g., running, cycling, jumping jacks, bicycle
crunches).
• Session 4: Introduction to interval training for cardiovascular health.
Week 3: Muscular Endurance Focus
• Session 5: Full-body endurance circuit incorporating bodyweight exercises.
• Session 6-7: Core-specific endurance exercises (e.g., planks, mountain climbers, high
knees, body weight squat jumps).
Week 4: Progressive Challenges
• Session 8-9: Advanced cardiovascular workouts (e.g., HIIT sessions, longer runs).
• Session 10-12: Increasing intensity for muscular endurance through resistance training.

Additional Components:
Nutrition for Endurance:
• Overview of dietary considerations for endurance athletes.
• Hydration and fueling strategies for optimal performance.
Incorporating Mind-Body Connection:
• Breathing techniques for enhanced endurance.
• Mindfulness practices to stay focused during workouts.
Recovery Strategies:
• Importance of rest days and adequate sleep for recovery.
• Gentle stretching routine for flexibility and reduced muscle tightness.
Assessment:
• Weekly progress assessments through time trials and repetitions.
• Self-reported energy levels and perceived exertion.
Materials:
• Comfortable workout attire, running shoes, a timer, and a water bottle.
• Handouts with exercise descriptions, proper form guidelines, and a weekly schedule.

Conclusion: Participants will complete the Endurance Boost Program with improved
cardiovascular fitness, enhanced muscular endurance, and a greater understanding of the interplay
between nutrition, mental focus, and recovery. This module aims to instill lasting habits for
maintaining and further developing endurance levels beyond the four weeks.

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ENDURANCE EXERCISES

If you have a short period for your fitness program and want to focus specifically on
endurance, incorporating high-intensity interval training (HIIT) can be highly effective. HIIT is
known for improving cardiovascular endurance in a short amount of time. Here's a brief endurance-
focused routine:

1. Jumping Jacks:
• Start with your feet together and arms at your sides.
• Jump your feet out while raising your arms overhead.
• Jump back to the starting position.
• Perform jumping jacks for 1-2 minutes to warm up and
elevate Perform these exercises in a circuit format, moving
from one to the next with minimal rest. Depending on your
fitness level and available time, you can repeat the circuit 2-
3 times. This quick endurance routine can be effective for
improving cardiovascular fitness, stamina, and overall
endurance. Always ensure proper form, stay hydrated, and
listen to your body. If you have any health concerns or are
your
heart rate.

2. High Knees:
• Stand with your feet hip-width apart.
• Lift your knees as high as possible, alternating quickly
between legs.
• Perform high knees for 1 minute to further increase your
heart rate.

3. Bicycle Crunches:
• Lie on your back, lift your legs, and bring
one knee toward your chest while extending
the other leg.
• Rotate your torso, bringing your opposite
elbow toward the lifted knee.
• Perform bicycle crunches for 1-2 minutes to
engage your core and keep your heart rate
up.

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4. Bodyweight Squat Jumps:

a. Perform squats as described earlier but add
a jump at the end.
b. Explode upward from the squat position.
c. Perform 15-20 squat jumps.

Perform these exercises in a circuit format, moving from one to the next with minimal rest.
Depending on your fitness level and available time, you can repeat the circuit 2-3 times. This quick
endurance routine can be effective for improving cardiovascular fitness, stamina, and overall
endurance. Always ensure proper form, stay hydrated, and listen to your body. If you have any
health concerns or are new to high-intensity exercise, consult with a fitness professional or
healthcare provider before starting a new program.

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PATHFIT 2
Physical Activities Toward Health and Fitness 2 (PATHFit 2):
Exercise-Based Fitness Activities
Practical Test No. 3
Name: Score:
Section: Date:

Assessment Task mapped to ILO1&2

Assessment Task: Endurance Exercises

Task Objectives:
1. Students will significantly enhance cardiovascular fitness and stamina.
2. Students should demonstrate improved endurance, reflected in increased exercise
duration, reduced recovery time, and elevated cardiovascular efficiency
3. Students will gain knowledge about optimal pacing, proper breathing techniques,
and the importance of consistency in sustaining long-term endurance gains.

Task Direction:
1. The students must perform the endurance exercises.
2. Each student must demonstrate the proper movement of exercises.
3. Proper posture will also be evaluated by the rubrics provided.
4. Below is the grading rubrics for their practical test:

RUBRICS FOR EXERCISES

Exercises 3 points 4 points 5 points Score

Jumping
Jacks

The The
The
students students
students
High Knees can execute can execute
can execute
the first set the second
the third set
of exercises set of
of exercises
correctly exercises
correctly
within a correctly
within a
time frame within a
time frame
from 45 time frame
from 45
Bicycle secs. per from 45
secs. per
Crunches exercises secs. per
exercises
exercises

Bodyweight
Squat
Jump

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PROPER POSTURE
Exercises Technique Score
• Start with your feet together and arms at
your sides.
Jumping Jacks • Jump your feet out while raising your arms
overhead.
• Jump back to the starting position.
• Stand with your feet hip-width apart.
High Knees • Lift your knees as high as possible,
alternating quickly between legs.
• Lie on your back, lift your legs, and bring
one knee toward your chest while
Bicycle Crunches extending the other leg.
• Rotate your torso, bringing your opposite
elbow toward the lifted knee.
• Perform squats as described earlier but add
Bodyweight Squat Jump a jump at the end.
• Explode upward from the squat position.

RUBRICS FOR PROPER POSTURE

Needs
Criteria Excellent (4) Good (3) Fair (2) Improvement Inadequate (0)
(1)
Alignment Maintains perfect Generally, Shows some Frequently lacks Poor alignment
alignment throughout maintains good effort to proper is consistent
the exercise. Head, alignment, with maintain alignment. throughout the
shoulders, spine, and minor alignment, but Head, shoulders, exercise.
hips are in a straight deviations. there are spine, or hips Multiple aspects
line. Head, noticeable may be are misaligned.
shoulders, deviations. consistently out
spine, and hips Alignment may of alignment.
are mostly be inconsistent.
aligned.
Head Keeps the head in a Mostly Head position is Frequently tilts Poor head
Position neutral position, maintains a inconsistent. or strains the position is
looking straight neutral head Frequent tilting neck during the consistent, with
ahead. No tilting or position, with or straining is exercise. significant
straining of the neck. occasional observed. tilting or
tilting or straining.
straining.
Shoulder Keeps shoulders Generally, Shows effort to Frequently Consistently
Position relaxed and down, maintains relax shoulders, exhibits tense tense shoulders
avoiding unnecessary relaxed but tension is shoulders. Lack throughout the
tension. shoulders, but frequently of effort to relax exercise.
occasional present. them.
tension is
observed.
Spine Maintains a straight Generally, Spine alignment Frequently Poor spine
Alignment spine throughout the keeps a straight is inconsistent. exhibits a alignment is
exercise. No rounding spine, with Frequent rounded or consistent, with
or arching of the minor rounding rounding or arched back. significant
back. or arching arching is Lack of effort to rounding or
observed. present. maintain proper arching.
spine alignment.
Hip Keeps hips level and Mostly Hips are Frequently Poor hip
Position stable. No tilting or maintains level inconsistent, exhibits tilted or stability is
swaying. hips, with with frequent swaying hips. consistent, with
occasional tilting or Lack of effort to significant
tilting or swaying. stabilize them. tilting or
swaying. swaying.

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FITNESS MONITORING SHEET

NAME: WEEK:
SECTION: DATE

PHYSICAL ACTIVITY WARM-UP EXERCISES

Exercises Set Time/Repetition Remarks
1
2
3
4
5
6
7
8
9
10

PHYSICAL ACTIVITY
Exercises Set Time/Repetition Remarks
1
2
3
4
5
6
7
8
9
10

PHYSICAL ACTIVITY COOL- DOWN EXERCISES

Exercises Set Time/Repetition Remarks
1
2
3
4
5
6
7
8
9
10
Intensity: Easy/ Moderate/ Hard

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Introduction:

Welcome to our Exercise Activity Monitoring Sheet – your personalized tool for tracking and
optimizing your fitness journey! Whether you're a seasoned fitness enthusiast or just starting, this
sheet is designed to help you monitor and analyze your exercise-based activities. Regular tracking
not only provides valuable insights into your progress but also serves as a motivating factor on
your path to a healthier and fitter lifestyle.

Key Features:

Customizable Workout Log:

Tailor your monitoring sheet to your specific exercise routine. Log details such as exercise type,
sets, reps, and weights to create a comprehensive overview of your workouts.

Progress Tracking:
Witness your evolution over time by recording key metrics, such as weight lifted, duration of
workouts, and any other relevant parameters. Track your achievements and identify areas for
improvement.

Goal Setting:
Define your fitness goals and set realistic targets. Utilize the sheet to break down long-term
objectives into manageable short-term goals, making your fitness journey more achievable and
motivating.

Performance Analytics:
Leverage the sheet's analytics section to gain deeper insights into your performance trends.
Visualize your progress through graphs and charts that highlight areas of strength and areas that
may require more attention.

Consistency Tracking:
Consistency is key to success. Monitor your adherence to your workout schedule to ensure that
you are consistently engaging in physical activity, laying the foundation for sustained results.

Notes and Reflection:

Use the provided space for notes to jot down reflections, feelings, or any adjustments you made
during your workouts. This serves as a valuable tool for self-awareness and improvement.

Health Metrics:
Integrate health-related metrics, such as heart rate, blood pressure, or any other parameters
recommended by your healthcare professional. This holistic approach helps you understand the
overall impact of your fitness routine on your well-being.

Remember, this Exercise Activity Monitoring Sheet is your companion in achieving your fitness
goals. Stay committed, stay active, and let the sheet guide you on your journey to a healthier,
happier you!

PATHFIT 2: EXERCISE - BASED FITNESS ACTIVITIES