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 COMPONENTS PRE- TEST RESULT POST- TEST RESULT
DATE: March 29, 2023 DATE: May 1, 2023

HEIGHT (kg)
53kg 50kg
WEIGHT (meter)
5.7 meter 5.7meters
BODY MASS INDEX

9.30 8.77
(BMI)
weight (kg)
height (m2)

Waist Hip Ratio (WHR) Low- Low-

Midpoint- Midpoint-
Midpoint Illiac- Illiac-
Hips Hips- Hips-
Classification- Classification-
EXERCISES SECONDS SETS
Non- Locomotor skills
1. Standing YTW 30 2 set
2.Prisoners squat 30 2 set
3.Front Plank 30 2 set

Locomotor skills
1.Baby crawl 30 2 set
2.Lateral side plank 30 2 set
3.Lateral high knee 30 2 set
4.High knees 30 2 set
5.Gorilla crawl 30 2 set
 Day, Date- Resting Training
Time Heart rate Heart rate
(Monday, April 3,
2023- 5:30 am)
(RHR) (THR)
Day 1
(Wednesday, April 12, 96 109
2023-3:00 pm)
Day 2
(Thursday, April 13, 87 107
2023 - 8:00 am )
Day 3
(Friday, April 14, 89 110
2023 – 1:00 pm)
ATTACHMENTS
(Pictures in collage)
EXERCISES SECONDS SETS
Non- Locomotor skills
1. Side Plank 30 2 set
2. Kneeling Plank 30 2 set
3. Side Squat 30 2 set

Locomotor skills
1.Linear Bear Crawl 30 2 set
2.Side Shuffle 30 2 set
3.High Knees 30 2 set
4.Gorilla Crawl 30 2 set
5.Baby Crawl 30 2 set
 Day, Date- Resting Training
Time Heart rate Heart rate
(Monday, April 3,
2023- 5:30 am)
(RHR) (THR)
Day 1
(Monday, April 17, 94 106
2023-3:00 pm)
Day 2
(Tuesday, April 18, 89 108
2023 - 8:00 am )
Day 3
(Wednesday, April 85 102
19, 2023 – 1:00 pm)
ATTACHMENTS
(Pictures in collage)
EXERCISES SECONDS SETS
Non- Locomotor skills
1. Front Plank 30 2 set
2. Side Plank 30 2 set
3. Side Squat 30 2 set

Locomotor skills
1.Back Pedal 30 2 set
2.Lateral Side Plank 30 2 set
3.Lateral High Knee 30 2 set
4.Side Shuffle 30 2 set
5.Linear Bear Crawl 30 2 set
 Day, Date- Resting Training
Time Heart rate Heart rate
(Monday, April 3,
2023- 5:30 am)
(RHR) (THR)
Day 1
(Wednesday, April 26, 95 105
2023-3:00 pm)
Day 2
(Thursday, April 27, 90 110
2023 - 8:00 am )
Day 3
(Friday, April 29, 84 102
2023 – 1:00 pm)
ATTACHMENTS
(Pictures in collage)
EXERCISES SECONDS SETS
Non- Locomotor skills
1. Front Plank 30 2 set
2. Prisoner’s Squat 30 2 set
3. Standing YTW 30 2 set

Locomotor skills
1.Back Peda 30 2 set
2.Lateral Bear Crawl 30 2 set
3.Sideway Gorilla 30 2 set
4.Linear Crawl 30 2 set
5.Bear Crawl 30 2 set
 Day, Date- Resting Training
Time Heart rate Heart rate
(Monday, April 3,
2023- 5:30 am)
(RHR) (THR)
Day 1
(Wednesday, May 3, 90 104
2023-3:00 pm)
Day 2
(Thursday, May 4, 85 100
2023 - 8:00 am )
Day 3
(Friday, May 5, 2023 87 108
– 1:00 pm)
ATTACHMENTS
(Pictures in collage)
REFLECTION:
How does fitness affect our daily lives?
Fitness is an important companion of health and it is something that
you should generously invest on for ourself. Fitness not only ensures a
healthy body, it brings with it a healthy mind and a better overall outlook in
life. Although most of us look at fitness as more to do with our physical
elements, it actually affects our entire life. It can improve your health and
reduce the risk of developing several diseases like type 2 diabetes, cancer
and cardiovascular disease. Physical activity and exercise can have
immediate and long-term health benefits. Most importantly, regular activity
can improve your quality of life.
Physical fitness is a state of health and well-being and, more
specifically, the ability to perform aspects of sports, occupations and daily
activities. Physical fitness is generally achieved through proper nutrition,
moderate-vigorous physical exercise, and sufficient rest. Physical Fitness
affect our daily life in the sense that, as we nurture our body by exercising
and eating healthy foods we get the benefit of having an easy body to move
and confidence to gain.