Ateneo de Davao University

Senior High School

Km. 7, MacArthur Highway Bangkal, Talomo, Davao City
A.Y: 2021-2022

ACTION: My Fitness Goal Plan

NAME: Glaiza G. Jinayon DATE: 10/12/2021

Following the fitness plan design shown below, select activities guided by the Types & Principles of Exercise
and the FITT goals.

FITT GOALS FREQUENCY INTENSITY TYPE TIME

(HOW OFTEN) (HOW HARD) (WHAT KIND) (HOW LONG)
LIGHT-MODERATE- Prioritize the 5 weakest components based on Total fitness plan
VIGOROUS/ HOW MANY the data not less than 60
DAYS OF THE SETS & REPITITIONS
WEEK minutes

WARM- 4-5 times a Stretching: Heel-to-toe Walk,

Step Up and Over, Lateral Bear
UP(DYNAMIC) week Light Crawl, Standing Iloptobial Band 60 minutes
Stretch, Walking Quad Stretch

WORK-OUT A. Boot Camp Workout

(TYPES OF Saturday, (push up, crunches, etc.) 90 minutes
EXERCISE) Tuesday, Light Technique: Arrange the exercise
order so you are working one
Friday muscle group at a time.
Target: Muscular Endurance

B. Biking
Aerobic Saturday Moderate Technique: Pull your pedals in 3 hours
semicircles
Target: Cardiovascular
Endurance

C. Working with
Strength Friday and Vigorous Resistance Bands 60 minutes
Sunday Technique: The shorter the band,
the higher the resistance.
Target: Muscular Strength

D. Yoga
Flexibility Daily Light Technique: Conscious attention to 60 minutes
the breath
Target: Flexibility

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 Ateneo de Davao University
Senior High School
Km. 7, MacArthur Highway Bangkal, Talomo, Davao City
A.Y: 2021-2022

E. Brisk Walking
Saturday and Moderate Technique: Relax your neck, 1hr and 30
shoulder, and back, but don’t
Aerobic Sunday slouch or lean forward. mins
Target: Cardiovascular
Endurance

COOL-DOWN
(STATIC) Abdominal Stretch, Arm
4-5 times a Light and Shoulder Stretch, 60 minutes
week Triceps Stretch, Side
Stretch, Hip Flexor Stretch

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 Ateneo de Davao University
Senior High School
Km. 7, MacArthur Highway Bangkal, Talomo, Davao City
A.Y: 2021-2022

REFLECTION: Reflective Journal Session #9

NAME: Glaiza G Jinayon DATE: 10/12/2021

1. How important is FITT principle in achieving the optimum fitness development?

- The FITT Principle is a very helpful way to keep track of your workouts. It will help you
with the right exercise and intensity, to measure your progress, and to help minimize
overuse training injuries. Understanding it can help you build a workout plan that will help
you achieve your fitness objectives more effectively.

2. How important is FITT principle in achieving the optimum fitness development?

- The FITT Principle is a very helpful way to keep track of your workouts. It will help you
with the right exercise and intensity, to measure your progress, and to help minimize
overuse training injuries. Understanding it can help you build a workout plan that will help
you achieve your fitness objectives more effectively.

3. How do we promote anaerobic exercises such as Taebo and Hip-hop abs to the millennials for
us to preserve these exercises?

- Honestly, it would be hard to encourage the millennials to do so especially now that we are
all lazy to get up. But as a student, to preserve anaerobic exercises, we can simply share
information about its benefits. We can also share videos on how to properly do it. With
that, people will somehow be intrigued by it, and they will start doing it.

4. If one day you will have your own family, how will you promote activities that will enhance
family bonding? What are some of these activities?

- Simply showing to them that I perform exercises regularly would I think already influence
or encourage them to also do it. Having your own family would be hard so you have to do
everything to keep each member healthy. The activities I would love to do with them are
probably Zumba and yoga. With that, the room would be filled with laughter and I am
certain that we would bond well in doing so.

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