Bukidnon State University

Malaybalay City, Bukidnon 8700

Tel (088) 813-5661 to 5663; TeleFax (088) 813-2717, www.buksu.edu.ph

Major Activity 1

Instructions: Please create your own Focus Area Personalized Monitoring Log for 4 Weeks using the
template below.

Focus Area Personalized Monitoring Log

Subject: PATH-FIT 2 Section Code: P33

Semester/Year: 2nd 2022-2023 Time Schedule: 1-3pm

Name: Apple Prencess D. Villamor Age: 19 years old Sex: FEMALE

Birthdate: 04/30/2004 Birth Place: Malaybalay City

Weight: 40 Height: 151cm BMI: 19.5 Category: Normal

Goal/Objectives: My goal is to do _____ exercise activities for a total of _______ hours and ______ minutes this week.

WEEK #: 1

Frequency: 2 times a week

WARM-UP
Exercise Sets /Reps Time Intensity Type Remarks

1. Head tilt 2/10 10 sec Low moderate Dynamic

stretching
2. Neck roll 2/10 20 sec Low moderate Dynamic
stretching
3. Hip circle 2/10 20 sec Low moderate Dynamic
stretching
4. Arm circle 2/10 20 sec Low moderate Dynamic
stretching
5. Jumping jacks 2/10 20 sec Moderate Cardiovascular
warm up

AEROBIC ACTIVITIES

Exercise Sets Time Intensity Type Remarks

/Reps
6. Running 1 set 5 mins. Moderate Continuous
aerobic
7. Cycling 1 set 5 mins. Moderate Continuous
aerobic
8. Jumping rope 1 set 5 mins. High intensity Cardiovascular
endurance
9. squats 2/10 2 mins. Moderate Endurance

10. Walking 1 set 5 mins. Moderate Low cardio

CORE TRAINING STRENGTH TRAINING STABILITY/MOBILITY TRAINING

Exercise Sets Time Intensity Type Remarks

/Reps
11. Plunk 2/10 10 sec. Moderate strengthen core
and abdomen
12. Crunch 2/10 10 sec. Moderate Build muscles

13. Reverse crunch 2/10 10 sec. Moderate Flex trunk/spine

14. Leg lower 2/10 10 sec. Low intensity Hip flexors

15. Leg circles 2/10 10 sec. Low intensity strengthen hip

flexors and leg
muscles

COOL DOWN

Exercise Sets Time Intensity Type Remarks

/Reps
16. Cat cow 2/10 5mins. Low Physical therapy

17. Lying twist 2/10 5 mins. Low Abdomen

relaxation
18. Corpse pose 2/10 5 mins. Low intensity Body rest

19. Core abdominal 2/10 5 mins. Low intensity Abdominal

stretch
 stretch
20. Deep breath 2/10 5 mins. Low intensity Relaxation

Focus Area Personalized Monitoring Log Rubric

Poor Satisfactory Excellent
1 Point 3 Points 4 Points
Goals

You Your goal may Your goal(s) set

Set SMART demonstrated be written, but are personal
Goals: Specific, no goal and no plan was and
Measurable, no plan made to improve meaningful. At
Attainable, demonstrated. on the goal area. least 2 fitness
Reasonable, There are no activities in the
and Timely fitness activities week are
(connected to a that reflect goals. geared toward
deadline) showing
improvement in
the goal area.
Growth may
even be
demonstrated in
the goal area in
end-of-week
achievements.
Format No variety of Followed 2 out Followed the
Following the fitness of 4 formats and format
Template with the activities was uses a variety of correctly by
correct exercise demonstrated. fitness activities using the
term. with less template, with
(FITT- warm-up, orderliness and orderliness and
main exercise, neatness. neatness
cool-down)

Variety of Intensity

Minimal Some intensity, You are

Build intensity intensity but most gradually
- push and demonstrated. activities are at increasing
challenge the low-intensity his/her time,
yourself to level. intensity, or
train your body weight during
to do more workouts to
promote growth
in strength,
flexibility, &/or
cardio.
Habit Forming

You only You exercised 2- You exercised

Exercise at exercised 1 -2 3 times a week 4 or more times
least 4 times times a week this an
per week excellent!
Submission No submission Submitted a day Submitted on or
Punctuality of before the before the
submission of scheduled scheduled
output deadline deadline