Friday 3

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

NAME: AUSTRIA, ADRIAN D. DATE: FROM January 13, 2020 TO March 13, 2020

FITNESS GOAL: To reduce body fats, build up muscles specifically my legs and abdominal muscle. To have a
better healthy body and respiration in 2 months

Dietary Goal: To maintain a healthy weight and body, I would probably eat lots of veggies especially salad in
the morning. A good amount of food rich in protein, like eggs, milk, bananas, and meat. This type of food helps me
to sustain my daily workout.

Lifestyle Change: This starts with daily exercise with balance food diet that includes eating vegetable. Avoid eating
junk foods and high-calorie drinks such as soft drinks, coffee, and juices. Avoid foods from fastfood restaurants
and street foods.

PHYSICAL ACTIVITY FREQUENCY INTENSITY TYPE TIME Set

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?
- Neck rotations
Warm-Up - Neck stretch
A full body warm Before the Moderate
up workout - Shoulder rotation Approximately 1 set with 16
proper - Shoulder stretch 3 minutes repsno rest)
- Hip rotations
- forward &
backward arm
circles
- Leg stretch
- Ankle circle
- Jumping Jacks

Workout Proper 1
Upper-body work 3 times a High - Push-ups Approximately 3 sets with 20
out week intensity - Sit-ups 39 minutes reps in each
(Morning Exercise) (every other - Planking set
day) - Shoulder press (a 30 second
- Bent over raises rest between
sets)

Workout Proper 2
Upper-body work 3 times a High - Push-ups Approximately 3 sets with 20
out week intensity - Sit-ups 39 minutes reps in each
(Afternoon (every other - Planking set
Exercise) day) - Shoulder press (a 30 second
- Bent over raises rest between
sets)

Workout Proper 3 - Forward lunges

Lower body 2 times a High - Calf raises Approximately 3 sets with 10
Exercises week/ Every intensity - Squats 28 minutes reps in each
 (Morning Exercise) other day ( or -sumo set
the day after -jumping (a 30 second
the upper- -goblet rest between
body work - High knees sets)
out and - Lying leg curls
cardio
exercise
session)

Workout Proper 4 - Forward lunges

Lower body 2 times a High - Calf raises Approximately 3 sets with 10
Exercises week/ Every intensity - Squats 28 minutes reps in each
(Afternoon other day ( or -sumo set
Exercise) the day after -jumping (a 30 second
the upper- -goblet rest between
body work - High knees sets)
out and - Lying leg curls
cardio
exercise
session)

Workout Proper 5
Cardio a week/ Moderate - 5km Jogging 60 minutes 1 set
Workout Every - 10 km Cycling 30 minutes
weekends *every weekend*

- Neck rotations
- Neck stretch
Full body After
Cool down workout Moderate - Shoulder rotation 3 minutes 1 set with 16
proper/ After - Shoulder stretch reps (no rest)
heavy work - Hip rotations
out
- forward &
backward arm
circles
- Leg stretch
- Ankle circle
- Jumping Jacks

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 number, to 10 out of 41 Lacks 11 to 20 21 to 30 out of
Name, Date) required out of 41 41 required
- Fitness goal information required information
- Dietary goal
information
- 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