BUKIDNON STATE UNIVERSITY

Malaybalay City, Bukidnon, 8700, TeleFax: (088)813-2717;

Tel # (088)221-2196 local # 120 Dean’s office; Faculty Room 122
www.bsc.educ.ph

COLLEGE OF EDUCATION
Physical Education Department
Name: ____________________________________ Date: _________________
Course/Year: ______________________________ Subject Code: _________

Terminal Output - Midterm

1. Design a personalize exercise routine with dietary health requirements. Apply the concept of the Pilipino physical activity pyramid and
healthy eating requirement based on the WHO recommendation (2010). At least 5 to 10 types of exercises.

Objective: (write your personal objective and purpose of doing the exercise)

MY PERSONALIZE EXERCISE
WARM UP EXERCISES
Name of exercise Frequency Intensity Time Type
1. Brisk Walking 7 days a week Moderate 75 minutes per week Aerobic
2. Leg swigs 3 days a week Stretch to the point of slight 30 seconds w/ 4 reps per day Flexibility
discomfort
3. Push-ups 3 days a week Light 3 sets of 10 reps per day Resistance
MAIN EXERCISE
1.Pull ups 3 days a week Light 3 sets of 10 reps per day Resistance
2.Jumping Jacks 7 days a week Light 150 minutes per week Aerobic
3.Pilates 3 days a week Stretch to the point of slight 30 seconds w/ 4 reps per day Flexibility
discomfort
COOL DOWN EXERCISE
1. Shoulder stretch 3 days a week Stretch to the point of slight 30 seconds w/ 4 reps per day Flexibility
discomfort
2. Tricep stretch 3 days a week Stretch to the point of slight 30 seconds w/ 4 reps per day Flexibility

1
 BUKIDNON STATE UNIVERSITY
Malaybalay City, Bukidnon, 8700, TeleFax: (088)813-2717;
Tel # (088)221-2196 local # 120 Dean’s office; Faculty Room 122
www.bsc.educ.ph

COLLEGE OF EDUCATION
Physical Education Department
Name: ____________________________________ Date: _________________
Course/Year: ______________________________ Subject Code: _________

discomfort
3. Standing quad 3 days a week Stretch to the point of slight 30 seconds w/ 4 reps per day Flexibility
stretch discomfort

2
 BUKIDNON STATE UNIVERSITY
Malaybalay City, Bukidnon, 8700, TeleFax: (088)813-2717;
Tel # (088)221-2196 local # 120 Dean’s office; Faculty Room 122
www.bsc.educ.ph

COLLEGE OF EDUCATION
Physical Education Department
Name: ____________________________________ Date: _________________
Course/Year: ______________________________ Subject Code: _________

Objective: (write your personal objective)

MY PERSONAL DIETARY HEALTH PLAN

BREAKFAST LUNCH DINNER SNACK

• Tapsilog • Sinigang na hipon with • Grilled bangus with • sliced green mango with
DAY 1 • a cup of milk steamed rice pinakbit ang rice bagoong.
• 2 cups of water • 2 cups of water • 2 cups of water • 2 cups of water
• Champorado with dried fish • laing with grilled chicken • inihaw na liempo with • Suman with latik
DAY • a cup of coffee and rice atchara and rice • 2 cups of water
• 2 cups of water • 2 cups of water • 2 cups of water
• Arroz caldo with boiled eggs • Kare kare with rice • Tinolang manok with rice • Kakanin
DAY 3 • a cup of milk • 2 cups of water • 2 cups of water • 2 cups of water
• 2 cups of water
• Pandesal with kesong puti • Bicol express with rice • Adobong manok with rice • Kamote cue
DAY 4 and sliced tomatoes • 2 cups of water • 2 cups of water • 2 cups of water
• a cup of coffee

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 BUKIDNON STATE UNIVERSITY
Malaybalay City, Bukidnon, 8700, TeleFax: (088)813-2717;
Tel # (088)221-2196 local # 120 Dean’s office; Faculty Room 122
www.bsc.educ.ph

COLLEGE OF EDUCATION
Physical Education Department
Name: ____________________________________ Date: _________________
Course/Year: ______________________________ Subject Code: _________

• two cups of water

• Tortang talong with fried • Bulalo with corn and • Letchon manok with • Fresh Buko and coconut
DAY 5 dried fish patotoes and rice ensaladang manok and rice water
• a cup of milk • 2 cups of water • 2 cups of water
• 2 cups of water
• Taho • Ginisang upo and rice • Pancit Cantoon with • Turon
DAY 6 • a cup of milk • 2 cups of water vegetables and pork and rice • 2 cups of water
• 2 cups of water • 2 cups of water
• Champorado with dried fish • Ensaladang talong and rice • Sinampalukamg manok and • banana cue
DAY 7 • a cup of milk • 2 cups of water rice • 2 cups of water
• 2 cups of water • 2 cups of water