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The document outlines a fitness plan for Jasmine Anne d. Mamayo aimed at improving muscular endurance and strength. It includes a warm-up, conditioning exercises, and a cool down, detailing the type of activity, frequency, set/time, and intensity for each exercise. The activities range from low to moderate intensity, focusing on various muscle groups.

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hudabu99
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17 views3 pages

Pe 1

The document outlines a fitness plan for Jasmine Anne d. Mamayo aimed at improving muscular endurance and strength. It includes a warm-up, conditioning exercises, and a cool down, detailing the type of activity, frequency, set/time, and intensity for each exercise. The activities range from low to moderate intensity, focusing on various muscle groups.

Uploaded by

hudabu99
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Name: MAMAYO, Jasmine Anne d.

Goal: Improve Muscular Endurance and Strength

TYPE OF ACTIVITY FREQUENCY SET/TIME INTENSITY


WARM-UP

Arm Circles LOW


(forward and
16 seconds INTENSITY
backeard)
each direction

Side Neck
Stretch 16 seconds LOW
(left and right, (each side) INTENSITY
standing)

Marching 30 seconds LOW


INTENSITY

Hip Rotations 16 seconds LOW


(clockwise and each direction INTENSITY
counter-clockwise)

Shoulder Rolls 16 seconds LOW


(forward and each direction INTENSITY
backward)

Side Step 30 seconds LOW


Touch INTENSITY
(step side to side)
CONDITIONING

Bodyweight 30 seconds MODERATE


Squats INTENSITY

Side Leg Lifts 16 seconds MODERATE


(left and right) each side INTENSITY

Lunges 30 seconds MODERATE


INTENSITY

Knee Lifts 30 seconds MODERATE


(like marching INTENSITY
higher knees)

Wide Stance 30 seconds MODERATE


Squat Pulses INTENSITY

COOL DOWN

Hamstring 16 seconds LOW


Stretch each side INTENSITY
(left and right)

Quad Stretch 16 seconds LOW


(hold foot behind you) each side INTENSITY
Shoulder Stretch 16 seconds LOW
(left and right) each arm INTENSITY

Quad Stretch 16 seconds LOW


(hold foot behind you) each side INTENSITY

Triceps Stretch 16 seconds LOW


(left and right) each arm INTENSITY

Deep Breathing LOW


+ 30 seconds INTENSITY
Side Reach
(stretch side)

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