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Frequency Intensity Type Time

Renzo S. Verzon's personal fitness plan from April to June aims to achieve balance. The plan includes a morning workout routine done every day consisting of: 1) a 4-minute warm up and stretch; 2) 2 sets each of jumping jacks, pushups, and crunches from 4:21-4:57; 3) 2 sets of burpees from 5:00-5:20; and 4) a bike ride from 5:30-8:30. The routine ends with a 4-minute cool down and stretch from 8:40-9:00. Progress will be measured using a 20-point rubric for plan details and a 30-point rubric for goal achievement

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Jerome Yanga
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40 views3 pages

Frequency Intensity Type Time

Renzo S. Verzon's personal fitness plan from April to June aims to achieve balance. The plan includes a morning workout routine done every day consisting of: 1) a 4-minute warm up and stretch; 2) 2 sets each of jumping jacks, pushups, and crunches from 4:21-4:57; 3) 2 sets of burpees from 5:00-5:20; and 4) a bike ride from 5:30-8:30. The routine ends with a 4-minute cool down and stretch from 8:40-9:00. Progress will be measured using a 20-point rubric for plan details and a 30-point rubric for goal achievement

Uploaded by

Jerome Yanga
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Monday 38

2:45-4:05pm
PE NO.
PERSONAL FITNESS PLAN PE SCHEDULE

NAME: ___VERZON, RENZO S.______________________ DATE: FROM _APRIL_________ TO


_JUNE_________

FITNESS GOAL: __BALANCING________________________________________________________

Dietary Goal: __BALANCING EXERCISE_________________________________________________

Lifestyle Change:
(optional)_____________________________________________________________________

PHYSICAL FREQUENCY INTENSITY TYPE TIME Set


ACTIVITY
How often do I How hard do I What specific physical activity do I perform? How long do I perform How many times are
perform the physical perform the physical the physical activity? going to perform the
activity? activity? activity?
Warm up and
Stretching Every Moderate Jogging or Walking 4:00-4:20 1 set
(head to foot) morning

Workout proper
Every Moderate Jumping jacks/ Jump 4:21-4:35am 2 sets
morning rope

Workout proper
Every Moderate Push ups 4:36-4:46am 2 sets
morning

Workout proper
Every Moderate Crunches 4:47-4:57am 2 sets
morning

Workout proper
Every Moderate Burpees for full body 5:00-5:20am 2 sets
morning workout

Workout proper
Every Moderate Bike rides 5:30-8:30am 1 set
morning
Cool down
(head to foot) Every Moderate Arms, Chest, Legs, Core 8:40-9:00am 1 set
morning Stretching.
Breathing exercise

Remarks:

RUBRIC ON
Personal Fitness Plan (20 points)

20 points 15 points 10 points 5 points 0 points


Complete Insufficient Insufficient Insufficient None
information was information was information information was submission
provided (41 items) provided by the was provided provided by the
- Basic information student. Lacks 1 by the student. student. Lacks
(PE schedule, PE to 10 out of 41 Lacks 11 to 20 21 to 30 out of
number, Name, required out of 41 41 required
Date) information required information
- Fitness goal
information
- Dietary goal
- 7 Frequency
- 7 Intensity
- 7 Types of
activities
- 7 Time
- 7 Set

RUBRIC ON
PERSONAL GOAL ACHIEVEMENT
30 points

  Excellent Very Good Good Fair Poor  


  30 25 20 15 10 0
Level of Achieved Achieved Accomplished Maintained No set goals Non
Achievement beyond what what is below what is current participation
is expected expected expected fitness status

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