Muscoloskeletal Fitness/Resistance Training

Methods

By

Jimmy Laguna Casuno Jr.

Submitted to the Institute of Sports, Physical

Education and Recreation

May 2024

Priscilla P. Dagoc
Instructor
 FITT PROGRAM FOR FIT BODY (3-4 Weeks Program)

Objectives:
*Set a realistic weight loss goal determine how much weight you want to
lose and set a specific target. Make sure your goal is achievable and healthy.
*Create a balanced and nutritious meal plan focus on consuming a variety of
nutrient rich foods including fruits, vegetables, lean proteins, whole grains,
and healthy fats. Plan your meal in advance to avoid unhealthy food choice.
*To be healthy.
*To develop specific target muscles in glutes, abdominal and shoulder
muscles.
*To have a Physically fit body.
*To maintain speed, good form and to build a regular plan that changes
regularly and pushes the body and mind beyond the limit.
*Better balance.
*Better reaction times.
*Better lifting strength.
*More flexibility in tendons and muscle groups.
*Increased stamina in all activities.
 Monday Tuesd Wednes Thursd Friday Saturd Sund
ay day ay ay ay
F 3 times a rest 3 times rest 3 rest rest
Freque week a week times
ncy a week

I moderate rest moderat rest moder rest rest

Intensi e ate
ty

T 10 reps rest 10 reps rest 10 rest rest

Time 2 sets 2 sets reps
2mins(2s 2mins(2 2 sets
ets) sets) 2mins(
2 sets)
T Push ups rest Push rest Push rest rest
Type Planking ups ups
Squats Planking Plankin
Lunges Squats g
Jogging Lunges Squats
Pull ups Jogging Lunges
Pull ups Joggin
g
Pull
ups