SHC PE11A – Lesson3 – Activity 3

Name: Josh Gabriel Austria

Section: TVL-1B-MAIA

I can do it!: : Look at the FITT formula on how to make a Fitness Plan. It will serve as a guide for you in
creating your own Fitness Plan.

Sample of Fitness Plan:

AEROBIC FLEXIBILIT Y MUSCULAR MUSCULAR BALANCE
ENDURANC E STRENGTH

F 3-5 • Daily • Daily for • 3 times a 3-5times a

times a • Warm-up some week week
Frequency week • Cool down muscle • Different
group muscle
• 3-4 / week groups

I 60-90 %
of
• Hold for 15-
30 sec.
• 15 reps
• Body
• 70-90 %
of 1 rep
• Hold for
30 sec.
Intensity maximum • 1-3 reps. weight max. • 3 reps
heart rate • 1-3 sets • 3-4 sets alternately
• 8-12 • 8-12 reps Left and
exercises • 8- 12 Right foot
exercises

T • 15-60
min.
15 - 20
minutes
• 30- 60 min. •
Progressive
• 15- 60
min.
• 5min.
• 60 sec.
Time continues • Progressiv rest after
activity e each
• Progressive interval

T • Zumba
Dancing
• Static
stretch
• Resistance
training
• Resistance
Training
• one leg
stand
Type of • Running • Dynamic • Body • filler
Exercise Weight
• Cycling Stretch exercise
• Circuit
Training
Your own Fitness Plan:
AEROBIC FLEXIBILITY MUSCULAR MUSCULAR BALANCE
ENDURANCE STRENGTH

F - daily - 2 to 4 times 2-4 times a

Frequency 4 - 5 times a - warm-up 2-4 times per per week week
week - cool down week - every other
day

I - 60 to 90 of
maximum - 60 seconds - 10 reps - 10 reps Hold for 90
Intensity heart rate - 1-2 reps - body weight - 3-4 sets seconds
- moderate to -2 to 3 sets
vigorous

T - 30 - 60
minutes - 20 minutes 30 minutes 30 minutes - 10 minutes
Time
continuous - 30 seconds
activity rest
- progressive

T - running
- walking - neck stretch - balance on
Type of -shoulder stretch Resistance Resistance one foot
- Zumba
Exercise
- hamstring training training - walking while
stretch alternating
- wrist and knee lifts with
biceps stretch each step