Republic of the Philippines

UNIVERSIDAD DE ZAMBOANGA
INSTITUTEOFHUMANKINETICS
Zamboanga City
HK PF 2 (Exercise – Based Fitness Activities)

MY FITNESS PLAN
Title

NAME: NERESA O. SIAREZ BLOOD TYPE: N/A

SECTION: BSN 1-E HOBBY/IES: PLAYING
ML
AGE: 19years old WEIGHT: 78kgs
BIRTH DATE: April 21, 2003 HEIGHT: 5’3
ADDRESS: Tetuan, Zambo.city STATUS: TAKEN
A. I NERESA O. SIAREZ contracting with myself to follow a
physical fitness program to work toward the following goals:

A.Specific or short-term goals

1. Improving Full Body Workout

2. Eating less carbs
3. Learning new skills

B. General or long-term goals

1. Maintaining daily morning workout

2. Working fat burning cardio workout to achieve my main goal.
3. Developing healthy lifestyle
B. My program plan is as follow
COMPONENT CHECK FREQUENCY CHECK

ACTIVITIES CRE MS ME F BC INTENSITY DURATION M TUE W TH F S SU

A

1. STRETCHING ✔ SLOW 10MINS ✔ ✔ ✔ ✔ ✔

2. FULL BODY ✔ ✔ ✔ ✔ ✔ 150-170BPM 30MINS ✔ ✔ ✔ ✔

WORKOUT

3. JOGGING ✔ ✔ ✔ ✔ 50-70% 40MINS ✔ ✔ ✔

HEART RATE
4. VOLLEYBALL ✔ ✔ ✔ ✔ ✔ MODERATE 1HR ✔ ✔ ✔
C. My program will begin on MAY 16. My program includes the following
schedule of mini goals. For each step in my program, I will give myself the
reward listed.

Completing 3weeks exercise May 16 Shopee

(Mini goal 1) (Date) (Reward)

Shedding fat May 16 Beach with friend

(Mini goal 2) (Date) (Reward)

Eat smaller food portion May 20 Dinner with fam.

(Mini goal 3) (Date) (Reward)

Drinking water 8 glass Everyday Weekend out

(Mini goal 4) (Date) (Reward)

Jogging 2weeks treat myself

(Mini goal 5) (Date) (Reward)
D.   My program will include the addition of physical activity to
my daily routine (such as climbing stairs or walking to class):

1. Jogging instead of driving a motor.

2. Walking from home to market buying fish.
3. Jumping jack instead using jumping rope.

E.  I will use the following tools to monitor my program and

my progress toward my goals:
I’ll use a chart to monitor my body fitness and to know what the
result I did.
I signed this contract as an indication of my personal
commitment to reach my goal.

       (Your signature)   (Date)

I have recruited a helper who will witness or monitor my

contract (such as):
____________________________________________________
____________________________________________________
___________________________________________________.

  (Witness’s signature)     (Date)

DOCUMENTATION
WORKOUT CHART for YOUR PROOF
of EVIDENCES
BEFORE & AFTER PHOTO