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  • PFP Fit

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    Elli MacMillan
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    This personal fitness plan outlines a 8-week exercise program with the goals of improving fitness levels. The plan includes a warm-up, flexibility exercises, exercise proper like Zumba and strength training, and cool down activities. The plan is to be done 3 times per week for 30 minutes per session at 60% intensity. Progress updates will track duration, frequency, intensity and fitness goals over the 8 weeks.

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    This personal fitness plan outlines a 8-week exercise program with the goals of improving fitness levels. The plan includes a warm-up, flexibility exercises, exercise proper like Zumba and strength training, and cool down activities. The plan is to be done 3 times per week for 30 minutes per session at 60% intensity. Progress updates will track duration, frequency, intensity and fitness goals over the 8 weeks.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    7 views3 pages

    PFP Fit

    Uploaded by

    Elli MacMillan
    This personal fitness plan outlines a 8-week exercise program with the goals of improving fitness levels. The plan includes a warm-up, flexibility exercises, exercise proper like Zumba and strength training, and cool down activities. The plan is to be done 3 times per week for 30 minutes per session at 60% intensity. Progress updates will track duration, frequency, intensity and fitness goals over the 8 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    PERSONAL FITNESS PLAN

    I. Demographic Profile
    Name: ______________________________________________ Date: ______________________
    Year/Section/Course: __________________________________ Sex: ________________________
    PE Schedule: __________________________________ Professor: _________________________
    Resting Heart Rate (RHR): ______________ Maximum Heart Rate (MHR): _________________
    Training Heart Rate (THR): _____________ Height: ________ Weight: __________ BMI: _____

    II. Exercise Program


    Frequency: __3x/week__________________ Exercise Schedule: _MWF___8pm_______
    Duration: ___8 weeks___________________ Total No. of Mins./Session: __30 mins____
    Intensity: ___60%______________________

    Fitness Goal/s: _______________________________________________________________

    Phase of Exercise Number of Repetitions Number of Sets Time Allotment

    1. Warm-up Exercises
    5 mins
    Jogging

    Rope skipping 50 skips 1 set 5 mins


    Thread mill

    Stationary bike 5 mins

    2. Flexibility Exercises

    Neck stretch 16 cts 1 set (4 directions) 5 mins


    Shoulder
    arms
    Phase of Exercise Number of Repetitions Number of Sets Time Allotment

    3. Exercise Proper
    Zumba 30 mins

    biking 1 hour

    strength training (dumbbells &


    barbells)

    arm curl (20 lbs) 6 reps 2 sets 1 hour

    4. Cool Down Activities


    Neck stretch 16 cts 1 set 10 mins
    Shoulder
    Arms

    Update:

    Submission Date: _________________


    Duration: ______________
    Frequency: _____________
    Intensity: ______________
    Time (minimum to maximum) ___________________

    Fitness goal: ___________________________


    ___________________________

    Previous Fitness level Current Fitness level

    Previous Fitness level Current BMI Fitness level

    Realization after the 8-week workout:


    ________________________________________________________________________________
    ________________________________________________________________________________
    ________________________________________________________________________________
    ________________________________________________________________________________
    ________________________________________________________________________________

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