STI COLLEGE – GENERAL SANTOS CITY

Jose Catolico Sr. Ave, General Santos City, South Cotabato

(083) 552 8517 / stigensan.com

15-DAYS PHYSICAL FITNESS AND HEALTH PLAN

GROUP #: 4 START DATE: January 17 2023
LONG-TERM GOAL: To increase muscle mass by 5 pounds, decrease body fat percentage from 25% to
END DATE: January 31 2023
20%, and improve endurance in the next 15
FITT PRINCIPLES OF EXERCISE HEALTHY MEAL PLAN
PHYSICAL Intensity Rest
DAY Typ Short-term
ACTIVITY Frequency Time Specificity Overload Warm-up Cool-Down Between MEALS
Sets Reps e Sets
Goal

I'm going to do 1 cup brown rice with

Push-ups 2 20 15mins Biceps, some light chicken,
to get my body
4x a week pectorals, lower body
Breakfast
1 cup of steamed
MS/ ready for the
ME deltoids,ab from upper stretches after 25secs rest broccoli
exercises I'll be
Crunches dominals to lower taking a 5- Rice, grilled pork and
1 3x a week 2 20 5mins
body minute walk to
between sets doing as part Lunch
lettuce
MS/ ---------- of my fitness
stretching bring my heart Chicken Sinigang with
Jumping ME rate down to and health Dinner
rice
2x a day plan.
Jacks 2 10 15mins under 100
Snacks
Banana, oranges and
bpm. apple

hamstring, strengthen the Coffee and 2 slices of

Breakfast
Triceps , core of my bread
JUMPING 3x a week  Biceps  Stretch the
slower pace body, tighten Water, banana, and 2
and reduce Lunch
ROPE     whole body the abdominals boiled eggs
2 100 ME intensity until it 1 minute rest and reduce Grilled fish and 1 cup
1 hour 30  Triceps, from upper
2  
3x a week  mins Biceps,
----------
to lower in
lower the heart between sets  belly fat, toning Dinner
of rice
4 50 ME rate and  
ARM Deltoids,
5- 10
stretch the
the muscles
minutes  and slim arms
CIRCLES  Trapezoid  whole body  faster  Snacks Snickers

3 Push-ups 4x a week 2 30 20 mins MS/

ME
Builds Muscle,
improves
---------- Knee lifts
for 30
Light jogging or
walking
30 seconds
rest between
To burn at One grapefruit, Two
poached eggs,
least 1500+ Breakfast
2 20 15 mins mobility, seconds sets and One slice whole
calories and
Sit ups 3x a week Develops core and 2 sets wheat toast
2 20 15 mins strength of shoulder have a 6 ounces grilled
roll healthy Lunch chicken breast,
Squats 3x a week body Large Garden salad
Dinner 1 cup brown rice with
chicken,
1 cup of steamed
broccoli
 ½ pita bread, 1 cup
Snacks baby carrots,
banana, apple.
One whole-wheat
English muffin with
To increase
Deadlifts Breakfast 2 tablespoons of
the rate of
3x a week peanut butter, One
2x8 15 15 mins Develop Jogging, Breathe deeply protein
orange
Bent over strong bones, Walking while cooling 30 seconds deposition
MS/ Sandwich with
4 row 4x a week 3x8 15 20 mins
ME
Biceps, ---------- up down to deliver rest between while Lunch
chicken and vegies
Manage and oxygen to your sets minimizing
2x10 15 20 mins muscles Roasted Chicken, One
weight downstairs the rate of
Clean and 4x a week Dinner roasted sweet potato,
protein 1 cup cooked spinach
press breakdown 1 cup (about 30)
Snacks
grapes
Inchworm 2x a week Breakfast Rice, egg and apple
10 Walking
2 15 mins Lunch Rice, Bicol express
stretching Dinner Rice, chop suey
Power skip 4x a week 10 Hamstring, from the Reach for the To condition
3 10 mins calves, upper body stars 30 secs rest my body for
5 C
shoulders,
---------- to lower between sets the health Sandwich( ham,
10
Mountain 2x a week 2 10 mins triceps, core body.
Lying leg plan Snacks lettuce, tomato,
mayonnaise)
climber twist stretch

Plank jacks Fried rice (green

Breakfast beans, egg, carrots),
3x a week Jumping
Walk for 5 fried fish
Plank to 2 10 15 mins mins Rice, grilled pork and
jacks, Lunch
lettuce
knee tap 3x a week C
2 10 15 mins Core, Shoulder Calf stretch
To Dinner Rice, pinakbet
30 secs rest
6 MS/
addominals, ---------- roll, between sets strengthen
3 10 20 mins hamstring my core
Lunges 5x a week ME Travelling Hamstring
3 10 20 mins drills stretch Snacks Oatmeal
Sit ups 3x a week

Breakfast
Lunch
7 REST DAY ----------
Dinner
Snacks
8 Push-up 
 
4x a week 
 
3 
 
10 
 
5 minutes 
 
MS/
ME 
Biceps, --- 
 
5 minutes
jogging
am going to
walk for 5
30secs rest
between sets 
To prepare my
body for the Breakfast
Pork Kare-kare with
steamed vegetables
3 minutes  pectorals,
Squats  3x a week  3  15    ---  and do minutes to physical and brown rice 
       
 
MS/ deltoids,ab   stretching lower my heart activities to be Chicken Inasal with
3 minutes 
Jumping 3x a week  3 10    ME  dominals  ---  from the rate to under done on my Lunch steamed vegetables
Jacks      5 minutes        upper body 100 bpm, and fitness and and brown rice
  4x a week  4  10  CV  ---  to lower I’m going to do health plan.  Sinangag (garlic fried
Hamstring,
Inchworms      body.  some light Dinner rice) with scrambled
CV  quadriceps, lower body eggs and veggies 
gastrocnem stretches  Snacks Fresh fruits like
ius, pineapple, mango,
 papaya, banana 
gluteals 
 
Hamstring,
quadriceps,
gastrocnem
ius,
deltoids,
lasstimus
P Sdorsi 
B
T D Breakfast
Chicken Caldereta
with mixed vegetables
t ri ai
e rs o n and brown rice 
c ek s g Daing na bangus
t tw t n (marinated milkfish)
Lunch
with brown rice and
o hc lk a
r ab mixed vegetables 
r i i e a Pork Pochero with
a nn 3n n Dinner mixed vegetables and
l gg 0g g brown rice
s rf of s t us (
MS/ , -- o r e h m
20
Planking  6x a week  3 
secs  2 minutes 
ME  a -   m1 cs e ar ---  Stretching
          from my
    r 2  0 r n Bin
Push-ups  4x a week   3  MS/ 2  upper body
     
12  5 minutes 
ME  m  m m
e mr
at
  down to
    yi e Brisk walking To
Lunges  2x a week  3  6 minutes    --
s un y d s e ---  my lower for 10 minutes
15  -  t a strengthen
        CV  ,   p u b u k mi   body.  and do 30secs rest
9 Plank Jacks  2x a week  3 
  3 minutes    a -- p t e p f lkf ---  Cycling stretching in between sets  my upper
10 
        CV    early in the and lower
Inchworms  4x a week  3 
  5 minutes 
  b -  er es t p a is 2  morning for
both upper and
12    h) lower body. body. 
      4 minutes  CV  d   b a w e s wi   30
 
Bicep Curls  2x a week  3 
10 
  o 2  o n ee r t  th ---  minutes  Fresh Vegetable salad
MS Snacks with a vinaigrette
m-- d d n a br dressing 
i -  dy do s n ow
n os ed n
a wtr s t l ric
l ne o e
s  ot ct w an
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 One grapefruit, Two
poached eggs,
Breakfast
and One slice whole
wheat toast
4x a week To burn at 6 ounces grilled
Knee lifts
Push-ups 2 20 20 mins Builds Muscle, least 1500+
for 30 Lunch chicken breast,
improves 30 seconds
MS/ seconds Light jogging or calories and Large Garden salad
10 sit-ups 3x a week 2 20 15 mins
ME
mobility, ----------
and 2 sets walking
rest between
have a 1 cup brown rice with
Develops core sets
of shoulder chicken,
Squats 2 20 15 mins strength healthy Dinner
roll 1 cup of steamed
3x a week body broccoli
½ pita bread, 1 cup
Snacks baby carrots,
banana, apple.
Breakfast Fried chicken
Push ups 5x a week Lunch Fish
4 20 10 mins Dinner Pork
Sit ups 5x a week 4 20 10 mins
MS/ Leg, chest, 15 mins Rest between
11 ME shoulder
----------
stretching
5 mins walk
sets - 1 min
Healthy Body
4 20 10 mins
Lunges 5x a week Snacks Milk and burger
4 20 10 mins
Jogging 5x a week
Jogging 4x a week Breakfast Eggs and fruits
3 15 30 mins Lunch Corned beef
Shoulder,
MS/ Heart, triceps, 10 mins 30secs rest Dinner Vegetable soup
12 Dumbbell 4x a week 3 15 10 mins
ME brachii ----------
stretching
5 mins walk
between sets 
Physical fit

3 15 10 mins Snacks Biscuits and milk

Bicep curl 4x a week
One whole-wheat
English muffin with
To increase
Breakfast 2 tablespoons of
the rate of
Bent over peanut butter, One
Develop Jogging, Breathe deeply protein
orange
row 4x a week 3x8 20 mins strong bones, Walking while cooling 30 seconds deposition
15 MS/ Sandwich with
13 ME
Biceps, ---------- up down to deliver rest between while Lunch
chicken and vegies
2x10 20 mins Manage and oxygen to your sets minimizing
Clean and 4x a week 15
muscles Roasted Chicken, One
weight downstairs the rate of
press Dinner roasted sweet potato,
protein 1 cup cooked spinach
breakdown 1 cup (about 30)
Snacks
grapes
14 Pull-ups 4x a week 5 10 5 mins MS/
ME
Deltoids ---------- Jogging for
5 mins and
Walk for 5
mins to lower
30secs rest
between sets 
To strengthen
my upper body
Loaf bread with
peanut butter spread,
Breakfast
4 20 5 mins Tibalis stretching heart rate and boiled egg, and
Jump rope 5x a week CV anterior, upper do inhale and veggies
4 15 secs 2 mins Quadriceps, body. exhale Tinolang manok with
Lunch
MS/ Hamstring, veggies
Planking 7x a week ME Gastrocnemiu
Dinner
Grilled bangus stuffed
s with spices and rice
Snacks Apple, orange,
Hamstring, banana, and mango
Quadriceps,
 Abdominals
Quadriceps, Whole grain cereal,
Deltoids, Breakfast peanuts, scrambled
Gastrocnemiu egg.
s, Hamstring, Pork Caldereta with
Stretching
Jumping Tibialis Lunch veggies, and brown
upper body Walking for 2
4x a week 4
15
4 mins CV
anterior,
to lower mins, To strengthen
rice.
jacks Latissimus Rest between Sinabawang-isda, and
15 100 dorsi
---------- body. stretching and
sets - 1 min
my aerobic Dinner
rice.
3 6 mins CV Walking for do capacity
6x a week meters
around inhale/exhale
Running Pectorals,
5mins bread, berries,
Hamstrings,
Quadriceps, Snacks watermelon, banana,
Tibialis grapes
anterior

GUIDE FOR MAKING YOUR PHYSICAL FITNESS AND HEALTH PLAN

FITNESS PLAN GLOSSARY OF TERMS

 5 Fitness Components: Muscular Strength (MS); Muscular Endurance (ME); Cardiovascular (CV); Flexibility; and Body Composition (BC)
o Muscular Strength: the body’s ability to exert force for a very short period of time using a lot of energy, usually 1 or 2 reps.
o Muscular Endurance: the ability of a muscle or group of muscles to sustain repeated contractions over a period of time
o Cardiovascular: body’s ability, over a sustained period of time, to deliver oxygen and nutrients to working muscles as well as remove waste (Carbon
Dioxide) from the body.
o Flexibility: ability to move joints and use muscles through their full range of motion.
 o Body Composition: ratio of lean body mass to fat in the body. Lean mass and Fat mass make up body weight.
 FITT Formula: Frequency; Intensity; Time and Type
o Frequency: how often do you do an activity
o Intensity: how hard you do an activity. Usually measured by usin
o g Heart Rate Zone or RPE scale for cardiovascular activities and weight and speed for muscular strength/endurance activities.
o Time: how long you do an activity. Can be measured in either time (hours/mins/secs.) or sets/reps.
o Type: type of activity that you choose to perform to meet a specific goal (also known as specificity)
 MS – Muscular Strength Exercise
 ME – Muscular Endurance Exercise
 C – Cardiovascular Endurance Exercise
 F – Flexibility Exercise
 Principles of Exercise: The terms specificity, progression, overload, warm-up and cool-down. In other words, explaining how to progress (progression), overload,
warm-up, and cool-down an activity in order to gain fitness benefits from exercise.
o Specificity: choosing the right type of activities that specifically match your activity goal. For example, if you want to improve how many push-ups you do,
you need to build the muscles in your arms and chest, not legs.
o Overload: work hard enough and long enough at intensity levels that overload your body, above resting conditions to bring about improvement. For
example, if you can lift 10lb. weights pretty easily for a long time, then you probably should lift a weight that causes you to struggle slightly.
o Warm-up: the process before your main workout begins in order to “heat up” your muscles. Usually involves a low intensity, steady activity to get the blood
flowing and stretching. Total warm-up time should be 5-10 minutes.
o Recovery (Cool-down): Recovery is as important as the workouts themselves. Your muscles need to recuperate and have time to grow back stronger.
For cardiovascular workouts consider a resting period of 24 hours between workouts. For muscular strength and endurance activities consider 24-48 hours
of rest per large muscle group that was focused on. For flexibility exercises, consider 24 hours or less of rest between workouts.
o Rest between sets (MS/ME) – If your goal is to increase your strength you should be doing 1-8 reps of a heavier weight (relative to student) and resting up
to 2 minutes between sets. If your goal is growth, you should be doing 8-15 reps per set with a moderate weight (relative) and resting about 1 minute
between sets. If your goal is endurance (tone), then you should be doing a lightweight workout (relative) consisting of 15 reps or more and resting for less
than 60 seconds between sets.
BALANCED DIET CHART
GUIDE FOR CHOOSING THE SPECIFICITY OF YOUR EXERCISE
 INSTRUCTIONS FOR SUBMITTING YOUR PHYSICAL FITNESS AND HEALTH PLAN

 Submit your physical fitness and health plan on MSTEAMS in TASK Channel in the FINALS – FITNESS
AND HEALTH PLAN folder.
 Use this format in naming your file (GROUP 1 – SURNAME, SURNAME, SURNAME, SURNAME)
 Take a photo of your exam permits and upload it to the FINALS PERMIT folder. Your score will not be
recorded if you fail to submit your permits.

EXAMPLE OUTPUT
STI COLLEGE – GENERAL SANTOS CITY
Jose Catolico Sr. Ave, General Santos City, South Cotabato
(083) 552 8517 / stigensan.com
 15-DAYS PHYSICAL FITNESS AND HEALTH PLAN
GROUP #: START DATE: January 15, 2023
LONG-TERM GOAL: To increase muscle mass by 5 pounds, decrease body fat percentage from 25% to 20%, and
improve overall fitness levels as measured by a 1.5-mile run time decreased from 10 minutes to 8 minutes in the next 6
END DATE: January 30, 2023
months through a combination of weightlifting and high-intensity interval training (HIIT) while also maintaining a balanced
and nutritious diet.
FITT PRINCIPLES OF EXERCISE HEALTHY MEAL PLAN
PHYSICAL Intensity Rest
DAY Short-term
ACTIVITY Frequency Time Type Specificity Overload Warm-up Cool-Down Between MEALS
Goal
Sets Reps Sets
Biceps, pectorals, Sinangag (garlic fried
Push-up deltoids,abdominals
I am going to Breakfast rice) with scrambled
4x a week 3 10 5 minutes MS/ME --- 5 minutes walk for 5 eggs and veggies
Hamstring, quadriceps, To prepare my
Squats gastrocnemius, jogging minutes to Pork Kare-kare with
body for the
3x a week 3 15 3 minutes MS/ME
gluteals
--- and do lower my heart Lunch steamed vegetables
physical
stretching rate to under 30secs rest and brown rice
1 Jumping Hamstring, quadriceps, from the 100 bpm, and between sets
activities to be
Chicken Inasal with
Jacks 3x a week 3 10 3 minutes CV gastrocnemius,
--- done on my
deltoids, lasstimus upper body I’m going to do Dinner steamed vegetables
dorsi fitness and
to lower some light and brown rice
Inchworms 5 minutes health plan.
4x a week 3 10 CV --- body. lower body Fresh fruits like
Hamstring, quadriceps,
gastrocnemius, stretches Snacks pineapple, mango,
gluteals papaya, banana
Daing na bangus
Pectorals, arms,
abdominals (marinated milkfish)
Breakfast
with brown rice and
Planking 6x a week 3 20 secs 2 minutes MS/ME Hamstring,
--- mixed vegetables
quadriceps,
gastrocnemius,
Stretching
Push-ups 4x a week 3 12 5 minutes MS/ME gluteals 2 from my Chicken Caldereta
upper body Brisk walking To Lunch with mixed vegetables
Lunges 2x a week 3 15 6 minutes CV Arms,hamstring, --- down to for 10 minutes strengthen and brown rice
my lower and do 30secs rest
2 quadriceps,
gastrocnemius, body. stretching in between sets my upper
Plank Jacks 2x a week 3 10 3 minutes CV deltoids, lasstimus
dorsi
--- Cycling both upper and and lower Pork Pochero with
early in the lower body. body. Dinner mixed vegetables and
Inchworms 4x a week 3 12 5 minutes CV 2 morning for brown rice
Hamstring,
quadriceps, 30 minutes
4 minutes gastrocnemius,
Bicep Curls 2x a week 3 10 MS gluteals ---
Fresh Vegetable salad
Snacks with a vinaigrette
Biceps dressing
 15-DAYS PHYSICAL FITNESS AND HEALTH PLAN RUBRICS

CATEGORIES 4 3 2 1 0 SCORE
 Complete, filled out Incomplete, some items
thoroughly, all Complete, looks overlooked, not filled
questions are rushed, doesn't out thoroughly, many Incomplete, not filled
Missing
Fitness Table addressed, with elaborate on questions, one circled answers. out, or less than half
from plan
multiple answers many one circles Goals are not written answered.
circled when answers. well, no time frame or
applicable. unreachable.

Complete, looks
Complete, filled out
rushed, doesn't
honestly, answers
elaborate on questions, Incomplete, some items
are thorough, not one Incomplete, not filled Missing
Setting Goals word answers,
many one word overlooked, not filled
out. from plan
answers or incomplete out thoroughly.
complete sentences.
sentences. Goals
Well written goals
written, but not well.

Somewhat incomplete,
Complete, filled out,
Fitness Plan Complete, some some categories
answers are thought
answers match the overlooked, Incomplete, not filled Missing
Brainstorming out and represent
over-arching exercises/stretches do out. from plan
Worksheet each sub-category
categories not match sub-
correctly.
categories well.

Neither of the written

One of the written
Both Short-term and Short-term and Long-
Written Goals Short-term and Long-
Long-term goals are term goals are
on Activity term goals are The student is not
measurable, measurable,
measurable, able to apply the Missing
Expansion achievable, specific,
achievable, specific,
achievable, specific,
pillars of setting goals from plan
Worksheet - and realistic, they and realistic. They only
and realistic, one of the to this assignment.
Goals include the word "by" include a time or #, and
goals includes "by" in
in the statement. do not state intentions
the statement.
of the student.

Most activities are

All activities are
translated from the
translated from the The activities and FIT
brainstorming sheet
brainstorming sheet The activities are not are not translated
along with FIT. Warm-
along with FIT. translated from the from the
up & cool down are
Activity Appropriate warm-up brainstorming sheet brainstorming sheet.
close to matching the
& cool down are well- along with FIT. Warm- Specificity, Missing
Expansion thought out and
activity. Exercise,
up & cool down and progression, cool from plan
Sheet Warm-Up and Cool-
match the activity obstacles are not down and are not
down are almost
well. Thorough, matching the activity, filled out or are not
correct with one
including the major and/or left blank. understood by the
element incorrect.
muscles used during student.
Some muscles are
exercise.
identified correctly.
 The F.I.T. for almost
every activity is
The F.I.T. for each appropriate, relative, F.I.T. for activities is not
activity is achievable, correct, inappropriate, F.I.T is filled out, but
F.I.T. Selection appropriate, relative, measurable. One of and not relative to the incorrect, showing the
Missing
- MS/ME, CE, achievable and the F.I.T. items in not activity or the student. student does not
from plan
FLEX measurable. in alignment with Student chose wrong understand the F.I.T.
Intensity matches the student's goal. intensity based on principles
proper component. Intensity is somewhat exercise choice.
in line with student's
exercise choice.

Some of the pages are

All pages are Most pages are almost
blank or incomplete.
completed. The completed. Some
The answers are non-
Overall answers are relative answers are relative Plan is incomplete
relative and show that
and show the and show the students and missing
Fitness Plan- the students do not Missing
students have a somewhat signatures one or
Professional understanding of the understanding of the
have an understanding
both on the bottom.
from plan
Quality of the assignment. One
assignment. Student assignment. Student Poor effort.
or both of the student
and parent signature and parent signature
and parent signature is
included. included.
excluded.

Daily Values of
Nutrients (for proteins Daily Values of
Daily Values of Daily Values of
(10-35%), Nutrients (especially
Nutrients (for proteins, Nutrients (especially for
carbohydrates (45- for proteins,
Daily Values carbohydrates, and proteins, Missing
65%), and fats (20- carbohydrates, and
Of Nutrients % 35%) are 100% plus
fats) are 100% plus at carbohydrates, and
fats) are near the
from plan
least 100% for at least fats) very close to the
at least 100% for any acceptable daily
1 vitamin or mineral acceptable daily value
3 vitamins or value
minerals

TOTAL SCORE

Teacher Comments:
 Physical fitness and healthy eating go hand in hand when it comes to
maintaining a healthy body and mind. Regular exercise helps to improve
cardiovascular health, increase muscle strength and endurance, and
enhance flexibility and balance. Eating a well-balanced diet provides the
necessary nutrients and energy for the body to function properly. When
combined, regular exercise and healthy eating can lead to improved
performance, greater energy levels, and better mood. It also helps to
maintain a healthy weight and reduce the risk of chronic diseases such as
obesity, type 2 diabetes, and heart disease. By incorporating both
physical fitness and healthy eating into your daily routine, you can take
steps towards a healthier and happier life.