CONGREGATION OF DOMINICAN SISTERS OF ST.

CATHERINE OF SIENA
NOTRE DAME-SIENA COLLEGE OF GENERAL SANTOS CITY
PUROK MASAGANA, NLSA EXTENSION ROAD, SAN ISIDRO, GENERAL SANTOS CITY

S.Y. 2018-2019
Physical Education
Wqwdnjqw& Health
k 11

Fitness Contract

I have realized that my sedentary behaviour may lead to several lifestyle diseases and I am determined to
adopt an active lifestyle. I will follow my exercise program starting on ______________ and I intend to
keep it until I achieve the following goals:
Short-term Goals
Target Date: _____________
1. ___________________________________________________________________________
___________________________________________________________________________

Target Date: _____________

2. ___________________________________________________________________________
___________________________________________________________________________

Target Date: _____________

3. ___________________________________________________________________________
___________________________________________________________________________

These short-term goals will help me achieve my LONG-TERM GOAL:

Target Date: ___________________
_____________________________________________________________________________________

For fulfilling my end of the contract, I want this as my reward:

Target Date: __________________
_____________________________________________________________________________________

With the help of my partner ________________________________, I intend to improve my health by

adopting an active lifestyle.

My Complete Name & Signature: ______________________________________

Partner’s Complete Name & Signature: _________________________________
 Physical Activity Readiness Questionnaire (PAR-Q)
The DOH recommends that Filipinos participate in moderate to vigorous physical activities for at
least 30 minutes for most days of the week. Physical activity is good for the heart and strengthens the
body. Since physical activity is safe for most people, everyone is encouraged to pursue an active lifestyle.
This questionnaire will help you check if moderate to vigorous physical activity is safe for you. Put a
check mark on the box that corresponds to your answer. If you answer “No” to all the questions, you are
ready to engage in an active lifestyle. Start an exercise program that has low to moderate intensity
activities and build your intensity gradually. If “Yes” to any question, you need to talk to your physician
about your condition before participating in an exercise program.

Question Yes No

1. Has your doctor ever told you that you have a heart
condition or a high blood pressure?

2. Do you feel pain in your chest when you are doing your
daily activities or when you do physical activities?

3. Do you lose balance because of dizziness or have you lost

consciousness in the past 12 months?

4. Have you ever diagnosed with chronic condition other than

heart disease or hypertension (i.e., cancer)?

5. Are you currently taking prescribed maintenance

medications?

6. Do you currently have a bone, joint, or other

musculoskeletal condition that can worsen as a result of
moderate to vigorous physical activity?

7. Has your doctor ever told you that you should only engage
in medically supervised physical activity?

_____________________________________
Student’s Complete Name & Signature

____________________________________
Parent’s Complete Name & Signature
Evidences/ Documentations:
Paste/ attached here the Index Cards of your Fitness Level Output:
Evidences/ Documentations:
My Healthy Lifestyle Reflection:

Healthy lifestyle is very important to us, came from the healthy, healthy means
being a balance person. Health has many parts physical health, mental health and
etc. a healthy person is always away from the diseases came from the environment
there immune system are very strong. It also helpful to know what foods are healthy
and what you can do to ensure you eat the healthiest diet you can. Having a variety
of foods, eating regular meals, including wholegrains, fiber, fruit and vegetables,
and limiting the amount of fat, sugar and salt you eat are all recommended for good
nutrition.

Base on my experience it is hard to start a healthy lifestyle because you will

start not eating your unhealthy foods and do some exercise everyday my body will
adjust in daily activities in my healthy lifestyle. I put in my fitness contract is to gain
height and loss weight I always discipline myself to eat healthy foods and to wake
up early to do jogging. Doing an exercise is a sacrifice because we throw all of our
bad habits the unhealthy life and the exchange of that or the result is a full energetic
healthy body, you can do all the things in your life without pain.

A healthy lifestyle has both short and long term health benefits. The benefits
of a having a healthy lifestyle in long term, eating a balanced diet, taking regular
exercise and maintaining a healthy weight can add years to your life and reduce the
of certain diseases including cancer, diabetes cardiovascular disease, osteoporosis
and obesity. In the short term it can also make you feel and look your best, give you
more energy and help you maintain a healthy weight.

The key to our success and to reduce the risk of the diseases that will come to
our body is to have a healthy lifestyle it will change our daily lives, eating healthier
food, getting our discipline always ready we will live our life happy. Improving our
lifestyle with small steps in the right direction will have a big impact in our body.
Pictures with caption: