Technological Institute of the Philippines

Quezon City
Physical Education Department

Name: Clyza Thylle L. Doroga Instructor’s Name: Anna Marie Odias

Year & Section: BAHRM21S1 Schedule: Friday 9:30-11:30
“PATHFit 3 Fitness Journal”

Instructions:
1. Create a 3-week dance for fitness exercise program plan based on the F.I.T.T. principle to improve your performance
and reduce the risk of injury.
2. Log parameters such as resting heart rate, type of physical activity, maximal heart rate, and intensity every time you
exercise.
3. Update the dates that you had your exercise. Write “Rest Day” if you rest for that day.
4. At the end of your 3-week program, reflect on how you felt and performed your exercise plan.
5. Track daily steps with any step counter. For best health, walk 10,000 steps daily.

Cardiovascular Endurance Muscular Strength and/or Muscular Endurance

(Aerobic Exercises) (Strengthening Exercises)
FREQUENCY 3 times a week FREQUENCY 1 times a week
(3-5 times per week) (Minimum of 2 days a week)
INTENSITY Moderate INTENSITY Moderate
(60-80% of target heart (60-100% intensity; sets &
rate) reps)
TIME 25 mins per session TIME 30 mins
(e.g. 20-60 min. per session) (Rest periods & total duration
of workout)
TYPE dancing TYPE cycling
(Any aerobic activity) (e.g., body weight; free
weights, etc. & no. of
exercises)
 Technological Institute of the Philippines
Quezon City
Physical Education Department

Note: Modify and/or adjust your program every 3 weeks to develop better results.

WEEK # ___3___ PHYSICAL ACTIVITY LOG

Date(s) Resting Type of Physical Activity Maximal heart No. of minutes spent per Intensity Level Total No. of
heart rate (Write all the exercises/movements
performed; including the sets and reps for rate (MHR) after (Target: at least 150 minutes per week: It is possible to log in 2-3
intensity per exercise session) Steps.
(RHR) strength exercise) major PA Low Moderate High
Day 1: 8-28-23 90 High knees (22 reps 2 set) 10 mins 10 mins 10,096
Pllates (22 secs 1 set) 176
Plank (1mins)

Day 2: 8-29-23 92 Russion twist(10 reps 1 sets) 178 5 mins 15 mins 9,674
Plank (1min)
Sing jack knife (10 reps 2 set)

Day 3: 8-30-23 94 High knees (10 reps 2 sets) 187 10 mins 20 mins 10,030
Plank (1min)
Side plank (1 min)

Day 4: 8-31-23 92 High knees (10 reps 1 sets) 191 5 mins 20 mins 4,932
Jog in place (1min 2 sets)
Back extension (30 sec 2 sets)

Day 5: 9-1-23 89 Jog in place (1 min 2 set) 196 1 mins 25 mins 5,075
Plank (1min)
Side plank (1 min)

Day 6: ________

Day 7: ________
 Technological Institute of the Philippines
Quezon City
Physical Education Department

Instructions
1. Eat nutritious foods that will help you perform at your best in dancing, have a healthy body, and prevent any risk of injury.
2. Log your food, including the proportion in every meal (e.g., 1 cup of rice, 2 small boiled eggs, and 50 g of longganisa), and
compute the total calories of your meals.
3. Identify the nutrient value of your food using any online or mobile application such as "Fitness Pal" or "Lose It" for the
estimated nutrient contents. Log the details in the designated columns.

Week#
___3____ DAILY FOOD LOG
Breakdown of Nutrients for
Breakfast Lunch Dinner Snacks the whole day
Food: boiled egg Food: 1 cup of rice and chicken adobo Food: 1 cup of rice & chicken adobo Food: Carbs: 255.1 g
Beverage: water Beverage: water Beverage: Protein: 86.60g
DAY 1 Beverage: water
Total Calories: 553kcal Total Calories: 553 kcal Total Calories: Fats: 71.5g
Date: 8-28-23 Total Calories:
Overall Calories: 1106 kcal
Food: Food: 1 cup of rice and ham Food: 1 cups of rice & pork adobo Food: Carbs: 278g
Beverage: Beverage: water Beverage: water Beverage: Protein:70.5g
DAY 2
Total Calories: Total Calories: 487 kcal Total Calories: 1021 kcal Total Calories: Fats: 24.5g
Date: 8-29-23 Overall Calories: 1508 kcal
Food: Food: 1 cup of rice and hotdog Food: 1 cup of rice & fried Food: Carbs: 257.8g
Beverage: Beverage: water Beverage: water Beverage: Protein: 70.8g
DAY 3
Total Calories: Total Calories: 484 kcal Total Calories: 793 kcal Total Calories: Fats:43.6g
Date: 8-30-23 Overall Calories:1277 kcal
Food: Food: 1 cup of rice & friend chicken Food: 1 cup of rice & pork Food: Carbs:198.6g
Beverage: Beverage: water Beverage: water Beverage: Protein: 46.1g
DAY 4
Total Calories: Total Calories: 490 kcal Total Calories: 1157 kcal Total Calories: Fats:47.6g
Date: 8-31-23 Overall Calories:1647 kcal
Food: _________________ Food: 1 cups of rice & pork adobo Food: 1 cups of rice & friend chicken Food: _________________ Carbs: 232g
 Technological Institute of the Philippines
Quezon City
Physical Education Department
DAY 5 _________________ Beverage: water Beverage: water _________________ Protein:39.33g
Date: 9-1-23 Beverage: _________________ Total Calories: 1021 kcal Total Calories: 490 kcal Beverage: _________________ Fats: 38.7g
Total Calories: _________________ Total Calories: _________________ Overall Calories: 1511 kcal

Food: Food: 1 cup of rice & chiken adobo Food: 1 cup of rice & chicken adobo Food: Carbs: 229g
Beverage: Beverage: water Beverage: water Beverage: Protein: 50.6g
DAY 6
Total Calories: Total Calories: 554 kcal Total Calories: 554 kcal Total Calories:: Fats: 35.1g
Date: 9-2-23 Overall Calories: 1108 kcal
Food: _________________ Food: _________________ Food: _________________ Food: _________________ Carbs:
_________________ _________________ _________________ _________________ Protein:
DAY 7
Beverage: _________________ Beverage: _________________ Beverage: _________________ Beverage: _________________ Fats:
Date: Overall Calories:
Total Calories: _________________ Total Calories: _________________ Total Calories: _________________ Total Calories: _________________

Write here your reflection for your exercise program and food log.
Food log:

Food journaling allows me to gain a better understanding of my eating habits. I use this to make dietary changes in order to lose or maintain
weight. When I checked my meals, I realized that I was eating exactly what I needed to in order to reach my goal. In a week, I consume a lesser
amount of carbohydrates than last week, and good amount of proteins, and fats, resulting in a better diet.

Physical Act log:

Logging my physical activity allows me to track my progress, see how I've improved over time, and stay on track with my workout routine.
Looking at my logs, I can see that I am improving over time because what is difficult now is not so difficult after a few days. Since I have been
improving, I increased the number of hours I exercise in a week in order to continue improving. This log boosts my self-esteem and motivates
me to exercise on a regular basis.

“I affirm that I have not given or received any unauthorized help on this assignment and that this work is my own”
STUDENT’S SIGNATURE: ____________________________ DATE: _____________________________