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PFitness Plan - To establish a comprehensive fitness plan of lifestyle activity and to self-monitor

To establish a comprehensive fitness plan of lifestyle activity and to...
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Personal Development (PerDev 101)

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Academic year: 2019/2020
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University of Makati

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Personal Fitness Plan: Fitness Challenge

Name. Section: Date Group:

Purpose: To establish a comprehensive fitness plan of lifestyle activity and to self-monitor progress in your plan. (note: you may want to read again the basic concept and exercise prescription for before accomplishing this activity). I. Exercise Clearance 1. Is it safe for you to participate in an exercise program? [  ] Yes [ ] No (If no, please, contact you doctor or instructor for further assistance) [ ] with some limitations [ ] others, please specify Note: for any queries and assistance don’t hesitate to contact yout instructor/teachers for assistance.

  1. I fully understood all the exercise principles, basic fitness concepts, and exercise prescription guidelines that I will be utilizing in in planning and implementing my fitness program? [  ] Yes [ ] No

II. Step 1. Establishing your reasons Write down some general reasons for developing your physical activity plan. Setting goals requires more specific statements of goals that are realistic and achievable. For people who are engaging in physical activity and exercise but not on a regular basis stage for a specific type of activity, it is recommended that you write only short-term physical activity goals (no more than 4 weeks). 1. To lose 1-2 kilos in the span of 4 weeks. 2. To increase my cardiovascular endurance and reach a good fitness classification in cardio. 3. To have a total of 5000 steps everyday. 4. To do 20 push ups and reach an average fitness zone instead of low. III. Step 2. Identify Your Needs Using Self-Testing Activities and Setting Fitness Goals Use your results obtained from your previous self-assessment to determine your ratings. If you took more than one self-assessment for one component of physical fitness, select the rating that you think best describes your true fitness for that fitness component. If you were unable to do a self-assessment for some reason, just indicate “No Results”. Current Status Fitness Category Goal Components Test Result Fitness Category Fitness Goal Body Composition BMI- 29 Overweight Normal Cardiorespiratory Fitness 34 Min Average Good Flexibility 12 Inches Marginal Zone Good Fitness Zone Muscular Strength and Endurance 9 Low Fitness Zome Average Fitness Zone

IV. Step 3. Selecting Activities In Chart below, indicate the specific activities you plan to perform from each area of the physical activity pyramid. If the activity you expect to perform is listed, note the number of minutes or reps/sets you plan to perform. If the activity you want to perform is not listed, write the name of the activity or exercise in the space designated as “Other.” For moderate activities, active aerobics, and active sports and recreation, indicate the length of time the activity will be performed each day. For flexibility, indicate the number of repetitions for each exercise.

1 INSTRUCTIONAL MATERIAL FOR PHED 10012: Physical Fitness, Testing Activities and Movement Competency

Note: Please be mindful of the current situation (Covid-19 Pandemic) in selecting your activities. Choose activities which are applicable given the situation, facilities, materials and most specially it follows guidelines set by the government with this time of pandemic. Chart 2: Lifetime Physical Activity Selection Lifestyle Activities Min./Day Active Aerobics Min./Day Active Sports andRecreation Min./Day Walking 20 min/Everyday Aerobic Dance Fitness Badminton Yard Work Biking Mountain Climbing Gardening Jogging or Running 20 Min/M, W, F Karate Active House work 20 min/Everyday Swimming Arnis Biking as means of transportation Skipping Rope Activity

Bowling

Other: Circuit training or Bodyweights exercises Table Tennis Other: Other: Other: Other: Other: Other: Other: Other: Other: Flexibility Reps/Sets Muscular Fitness Reps/Sets Calf stretch Upper Extremity 15 Reps/ 1 Set Hip and thigh stretch

10 Reps/ 2 Sets Lower extremity 10 Reps/ 2 Sets Groin stretch Core Exercises 5 Reps/ 2 Sets Hamstring stretch Back stretch (leg hug) Trunk twist Pectoral stretch Arm hug stretch Overhead arm stretch

10 Reps/ 2 Sets Yoga Taichi Pilates Other: Other: Other: Other: Other: Other:

V. Step 4. Making an Activity Plan In Chart below, place a check on the shaded boxes for each activity you will perform for each day you will do it. Indicate the time of day you expect to perform the activity or exercise (Example: 7:30 to 8 a. or 6 to 6:30 p.). In the spaces labeled “Warm-Up Exercises” and “Cool-Down Exercises,” check the warm-up and cool-down exercises you expect to perform. Indicate the number of reps you will use for each exercise.

Chart 3: My Personal Physical Activity Plan

√ Monday Time √ Tuesday Time √ Wednesday Time

Lifestyle Activity 7:30- 8:10 am

Lifestyle Activity

6:10- 6:50amLifestyle Activity 7:30- 8:10 am

Active Aerobics 7:10-7:30 am Active AerobicsActive Aerobics 7:10-7:30 am Active Sports/Recre.

Active Sports/Recre.

Active Sports/Recre. Flexibility Exercises*

Flexibility Exercises*

Flexibility Exercises* Muscular Fitness*

Muscular Fitness*

Muscular Fitness*

8:10-8:

Warm-up exercises

7:00-7:10 amWarm-up exercises

6:00-6:10amWarm-up exercises

7:00-7:10 am

Cool-down Exercises

8:10-8:20Cool-down Exercises

6:50-7:00 amCool-down Exercises

8:20-8:30 am Other: Other: Other: Continuation of chart 3

√ Thursday Time √ Friday Time √ Saturday Time

2 INSTRUCTIONAL MATERIAL FOR PHED 10012: Physical Fitness, Testing Activities and Movement Competency

because I had the desire to make my body look better and feel much lighter. I genuinely think that I can do this activity for a lifetime, especially if I stick with the mindset that I have now. However, if I do get the urge to lie around and do nothing, I’ll still try to train my body into doing a consistent routine. I will also take breaks and rest if I ever get fatigued so my body can handle the exercises I hope to do in the future.

  1. In several sentences, discuss how you might modify your plan in the future.

The plan that I have decided to do for the past week was more focused on basic tasks that I could do without feeling any muscle pain or struggle. Since my body is probably going to get used to the exercises that I have listed, I think it’s a good idea to transition from simple to more vigorous activities. The initial modification I’d do will be changing the exercises into harder ones where I could challenge myself into training my body with more movement. This way, my muscles will be able to develop and my structure will be sturdier than before. I would do this by choosing exercises that focus more on my weaknesses, like cardio or weight lifting. This way, I wouldn’t struggle much if I had to go outside and do extensive activities. Aside from this, I could also alter the span of time that I dedicate for my fitness activity. By extending the schedule of my workout routine, I could be more productive and burn more calories as I go along my day. Most importantly I would also take care of my body by eating a balanced diet and avoid making choices that will affect my health negatively.

  1. In general, what have you learned on doing this kind of activity? Explain your answer.

Exercising has always been my last priority, and I never really put any effort when it comes to improving my body. Especially when the pandemic happened, I have stopped caring for my own fitness and I ended up gaining weight which put me in an unhealthy spot. I also lost motivation to even try and boost my confidence when it comes to my own well-being. Because of all of this, I have become even lazier and stagnant. However, the fitness activity we had for this course made me realize how hard it was to move if I was overweight. I would sweat and palpitate even with the smallest movements. That struggle made me motivated and finally, I had the desire to improve myself. The most important thing that I have learned from this is the true worth of our health. Knowing how hard it was to do activities as an overweight person made me realize that fitness, strength, and stamina should be prioritized by everybody. My depleting confidence was also affected by this. I hated how my body looked but because of this activity, I learned that I should love myself first before trying to change my lifestyle.

This is to acknowledge and certify that the data provided herein are true and correct. Signature over printed name/ Date Witness/Guardian Note: In addition to this document, you are required to submit a narrative report of the summary of your activities from day 1 to the last day. It can be in 2-3 page written narrative report or a 2-3 minute video summary to be submitted as final requirement. It can be individual or collaborative work as prescribed by the teacher.

4 INSTRUCTIONAL MATERIAL FOR PHED 10012: Physical Fitness, Testing Activities and Movement Competency

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PFitness Plan - To establish a comprehensive fitness plan of lifestyle activity and to self-monitor

Course: Personal Development (PerDev 101)

22 Documents
Students shared 22 documents in this course

University: University of Makati

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Personal Fitness Plan: Fitness Challenge
Name. Section: Date Group:
Purpose: To establish a comprehensive fitness plan of lifestyle activity and to self-monitor
progress in your plan. (note: you may want to read again the basic concept and exercise prescription for before
accomplishing this activity).
I. Exercise Clearance
1. Is it safe for you to participate in an exercise program?
[ ] Yes
[ ] No (If no, please, contact you doctor or instructor for further assistance)
[ ] with some limitations
[ ] others, please specify
Note: for any queries and assistance don’t hesitate to contact yout instructor/teachers for assistance.
2. I fully understood all the exercise principles, basic fitness concepts, and exercise
prescription guidelines that I will be utilizing in in planning and implementing my fitness
program?
[ ] Yes
[ ] No
II. Step 1. Establishing your reasons
Write down some general reasons for developing your physical activity plan. Setting
goals requires more specific statements of goals that are realistic and achievable. For people
who are engaging in physical activity and exercise but not on a regular basis stage for a specific
type of activity, it is recommended that you write only short-term physical activity goals (no more
than 4 weeks).
1. To lose 1-2 kilos in the span of 4 weeks.
2. To increase my cardiovascular endurance and reach a good fitness classification in cardio.
3. To have a total of 5000 steps everyday.
4. To do 20 push ups and reach an average fitness zone instead of low.
III. Step 2. Identify Your Needs Using Self-Testing Activities and Setting Fitness Goals
Use your results obtained from your previous self-assessment to determine your ratings.
If you took more than one self-assessment for one component of physical fitness, select the
rating that you think best describes your true fitness for that fitness component. If you were
unable to do a self-assessment for some reason, just indicate “No Results”.
Current Status Fitness Category Goal
Components Test Result Fitness Category Fitness Goal
Body Composition BMI- 29 Overweight Normal
Cardiorespiratory Fitness 34 Min Average Good
Flexibility 12 Inches Marginal Zone Good Fitness Zone
Muscular Strength and Endurance 9 Low Fitness Zome Average Fitness Zone
IV. Step 3. Selecting Activities
In Chart below, indicate the specific activities you plan to perform from each area of the
physical activity pyramid. If the activity you expect to perform is listed, note the number of
minutes or reps/sets you plan to perform. If the activity you want to perform is not listed, write
the name of the activity or exercise in the space designated as “Other.” For moderate activities,
active aerobics, and active sports and recreation, indicate the length of time the activity will be
performed each day. For flexibility, indicate the number of repetitions for each exercise.
1INSTRUCTIONAL MATERIAL FOR PHED 10012:
Physical Fitness, Testing Activities and Movement Competency
Rhene A. Camarador, Lisa D. Camarador, Jose Andres Serrano III, & Janvier B. Mantala

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