Name: GENE COLLINS TORREFIEL Date: 04/01/2023

Activity 1

My Exercise Program
Design your personal exercise program using the FITT Principle based on the goal that you will set on
your program. Focus on the components of health-related you want to improve.

Physical Fitness Frequency Intensity Time Type

Components
1. Cardiovascular Ex. 3-6 times Ex. Moderate Ex. 20-60 mins. Ex. Running,
Endurance per week to Vigorous Per session Walking, Dancing
cycling, circuit
training.
2. Muscular Endurance  2-4 times per Moderate to 30-60 minutes. Resistance
week Vigorous Per session training, yoga,
Pilates
3. Muscular Strength 2-3 sessions per increasing 8–12 reps per Sustained walking
week intensity set for 2–4 sets, or running,
(heavy with a 2- to 3- cycling. resistance
resistance) and minute rest training.
decreasing between sets
time (4-8
repetitions)
4. Flexibility 2-3 days per Stretch to the a minimum of Perform a variety
week point of 10 seconds for of exercises
tightness or very tight included cardio,
mild muscles with an strength, and
discomfort. emphasis to flexibility training.
progress to 30-
90 seconds

Reflection Question:

1. Why is it that designing your personal exercise program is important?

An exercise plan serves as a "roadmap" that clearly identifies the steps you must take to
reach your goal. Without a plan, you will have to rely on luck to get where you want to go. When
setting goals, make sure they are realistic and attainable. Once you've determined your
objectives, you can work on devising a strategy to help you achieve them. However, we strongly
advise you to seek professional assistance when putting this together because they will be able
to show you which exercises to do and what foods to eat.