UNIVERSITY OF SANTO TOMAS

Institute of Physical Education and Athletics

PERSONAL FITTNESS PLAN

Class no. 29 BMI: 31.63 P.E schedule: Wednesdays, 7-9AM
Perales Kent Benedict B.
Last Name First Name Middle Initial
2. I am contracting with myself to follow a physical fitness program to work toward the following goals

3. Specific or short-term goals 4. General or long-term goals.

A. Reducing my intake of calorie-dense carbs. A. To have an ideal weight of 150lbs (68kg).

B. Vow to exercise at least three (3) times a week. B. Maintain my healthy lifestyle or physique.

C. Eat healthy foods instead of fast foods. C. Improve my cardiovascular endurance.

5. My program will begin on March 22, 2019 and includes the following schedule of mini-goals. For each
mini-goal achieved by the target date, I will give myself the reward listed.
1. Eliminate sugar sweetened drinks. 1. May 10, 2019 1. Drink a 500-mL bottle of Sprite
(mini-goal) #1 (target date) (reward)
2. Lessen/ eliminate the intake of unhealthy 2. May 10, 2019 2. Cheat day
snacks.
(mini-goal) #2 (target date) (reward)
3. Will only consume dairy products once a week. 3. April 24, 2019 3. Eat ice cream
(mini-goal) #3 (target date) (reward)
6. My program will include the addition of physical 7. I will use the following tool/s or equipment to
activity to my daily routine (such as climbing stairs or monitor my program and progress toward my goals:
going to gym):

A. Brisk Walking A. Weighing Scale

B. Climbing stairs B. MyFitnessPal (Calorie Intake Calculator)

C. Drink lots of fluids (water) C. Dumbbells (gym equipment)

8. My program plan is as follows:

Activity/Exercise Component Intensity Duration/Time Frequency
Dynamic Stretching Hips, legs, & core Moderate 5-10mins Thrice a week
muscles
Push ups chest muscles, Moderate 12 reps (3 sets) Thrice a week
shoulders, triceps,
& abdominals

Stationary Bike Legs, quads, calves Moderate 20 mins Thrice a week

Plank Core, glutes, quads, Moderate 1-2mins Thrice a week
 UNIVERSITY OF SANTO TOMAS
Institute of Physical Education and Athletics

& hamstrings
Static Stretching Cool down (for all Low 5-10mins Thrice a week
body parts)

9. I submit this fitness plan as an indication of my personal commitment: Date: March 6, 2019
.
Teacher’s signature: ________________________________________ Student’s signature: _________________________________

WORKSHEET #1:

My program plan is as follows:

Activity/Exercise Component Intensity Duration/Time Frequency
Dynamic Stretching Hips, legs, & core Moderate 5-10 mins Thrice a week
muscles
Side plank Core, glutes, & Moderate 30 secs – 1min Thrice a week
quads
Running quads, Moderate 15 mins Thrice a week
hamstrings,
glutes, hip flexors
and calves, upper
body/ lower body
coordination
Jogging quads, Low 25 mins Thrice a week
hamstrings,
glutes, hip flexors
and calves
Static Stretching Cool down (for all Low 5-10 mins Thrice a week
body parts)
 UNIVERSITY OF SANTO TOMAS
Institute of Physical Education and Athletics

WORKSHEET #2

My program plan is as follows:

Activity/Exercise Component Intensity Duration/Time Frequency
Dynamic Stretching Hips, legs, & core Moderate 5-10 mins 4-5 times a week
muscles
Side plank Core, glutes, & Moderate 1-2 mins 4-5 times a week
quads
Running quads, Moderate 15 mins 4-5 times a week
hamstrings,
glutes, hip flexors
and calves, upper
body/ lower body
coordination
Jogging quads, Moderate 35 mins 4-5 times a week
hamstrings,
glutes, hip flexors
and calves
Static Stretching Cool down (for all Low 5-10 mins 4-5 times a week
body parts)