My Personal Physical Activity Plan (please see the sample below)

TEMPLATE DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

CARDIO (15 minutes) CARDIO(15minutes) CARDIO(15minutes) CARDIO(15minutes)
WEEK 1 -Walking, Jogging -Walking, Jogging -Walking, Jogging -Walking, Jogging
April 10,12,14,16 MUSCULAR EXERCISE REST MUSCULAR EXERCISE REST MUSCULAR EXERCISE MUSCULAR EXERCISE
DATE -sit up( 5 reps, 3 sets) -sit up( 5 reps, 3 sets) -sit up and push up( 5 reps, 3 -sit up and push up( 5
TIME: 5:00PM-5:30 sets) reps, 3 sets)
TIME: 6am-7am
TIME: 5:00PM-5:45PM TIME: 5PM-6:00PM
REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS REMARKS

I WASN’T ABLE TO
COMPLETED ON TIME PERFORM THE PLANNED COMPLETED ON TIME COMPLETED ON TIME
EXERCISE FOR CARDIO
DUE TO HEAVY RAIN. I
JUST PERFORMED
MUSCULAR STRENGTH
THINGS NEED TO KNOW:

To create a fitness program that is effective and safe, it is important to incorporate the FITT principles, phases of exercise, and general principles of exercise. Here are some directions to
help you create a fitness program using these principles:

1 Determine your fitness goals: The first step in creating a fitness program is to determine what you want to achieve. Do you want to improve your cardiovascular health, build muscle strength,
or increase flexibility? Once you have identified your goals, you can begin to design a program that is tailored to your needs.
2 Apply the FITT principles: The FITT principles are a framework for designing an effective exercise program. These principles stand for Frequency, Intensity, Time, and Type of exercise.
Determine how often you will exercise each week (Frequency), how hard you will work during your workouts (Intensity), how long you will exercise for each session (Time), and what
types of exercises you will do (Type).
3 Plan for the phases of exercise: Exercise programs should include three phases: the warm-up phase, the conditioning phase, and the cool-down phase. During the warm-up phase, you should
perform light aerobic exercise to gradually increase your heart rate and warm up your muscles. During the conditioning phase, you should perform exercises that are specific to your goals,
such as strength training or cardio workouts. Finally, during the cool-down phase, you should perform light aerobic exercise to gradually lower your heart rate and stretch your muscles to
prevent injury.
4 Apply general principles of exercise: To make your fitness program effective, it is important to apply general principles of exercise, such as specificity, overload, progression, and recovery.
Specificity refers to training the body in the specific ways that will help you achieve your goals. Overload refers to gradually increasing the difficulty of your workouts to continue
challenging your body. Progression refers to gradually increasing the intensity, duration, and frequency of your workouts to continue making progress. Recovery refers to giving your
body time to rest and recover between workouts.
5 Monitor your progress and adjust your program: As you progress through your fitness program, it is important to monitor your progress and adjust your program as needed. If you are not
seeing the results you want, consider adjusting the FITT principles or incorporating different exercises. It is also important to listen to your body and adjust your program if you
experience pain or discomfort.
By following these directions, you can create a fitness program that is tailored to your goals, safe, and effective. Remember to start slowly and gradually increase the difficulty of your workouts
to avoid injury and burnout.
SAMPLE PHYSICAL ACTIVITY