PT - 4 Week 2 Exercises

Chua, Jila

BSIT 102

Week Target Fitness Completed Fitness Result Reflection

(Date) Component Activity(ies)

Fitness Type of Muscular

Muscular Strength and
Strength and Endurance I'll do it at home or as part of my
Endurance Fitness Exercises
routine thrice a week to try to improve
 Squat (body (3) 10 times my results for the various types of
weight) each set (30
squats) in 1 min muscular strength and endurance
& 30 sec fitness exercises together with
cardiovascular fitness exercises. As a
Day 1 20 sit-ups in 2
 Sit-ups result of this activity, I was able to
(11-08-21) min & 5 sec
realize the relevance of muscular

100 punches in strength and endurance fitness

 Boxing (punch)
2 min workouts as well as cardiovascular

Type of fitness workouts. To keep active and

Fitness
Cardiovascular healthy, I aim to allocate approximately
Cardiovascular
Fitness Exercises
15–25 minutes thrice a week.

 Stationary Bike

10-minute bike
Link:
https://web.microsoftstream.com/video/d9236592-cfbd-4311-8881-9a58d852021a
 Week Target Fitness Completed Fitness Result Reflection
(Date) Component Activity(ies)

Fitness Type of Muscular

Muscular Strength Strength and
and Endurance Endurance
Fitness Exercises

 Squat (body (3) 10 times each

weight) set (30 squats) in
1 min & 30 sec
As a result of this activity, I was
able to realize the relevance of
 Sit-ups
10 sit-ups in 1 min muscular strength and endurance
Day 2 & 2 sec
fitness workouts as well as
(11-09-21)  Boxing (punch)
cardiovascular fitness workouts. To

50 punches in 1 keep active and healthy, I aim to

Type of min allocate approximately 15–25 minutes
Fitness Cardiovascular
Cardiovascular Fitness Exercises thrice a week.

 Jumping Jack

 Jogging in Place

 Stationary Bike

10 jumping jacks
in 25 sec

3-minute jogging

15-minute bike

Fitness Type of Muscular

Muscular Strength Strength and
and Endurance Endurance Fitness
 Exercises To keep active and healthy, I aim to
Day 3
(11-10-21) • Squat (body (3) 10 times each allocate approximately 15–25 minutes
weight) set (30 squats) in thrice a week. I'll do it at home or as
1 min & 30 sec
part of my routine thrice a week to try
to improve my results for the various
• Boxing (punch) 150 punches in types of muscular strength and
3min
endurance fitness exercises together
with cardiovascular fitness exercises.
Type of
Fitness Cardiovascular
Cardiovascular Fitness Exercises

• Jumping Jack 20 jumping jacks

in 50 sec

• Jogging in Place 5-minute jogging

• Stationary Bike 15-minute bike