Scribd
Upload
165 views18 pages

Health Is Wealth: Basic Profile

1) The document outlines a 4-week workout diary and fitness plan for Christhelyn Joy L. Boca, a 16-year old female student with goals of improving strength, losing weight, and living a healthier lifestyle. 2) Each week follows the FITT principle of Frequency, Intensity, Time, and Type of exercise - with workouts 3 times a week focusing on flexibility, cardio, and pilates exercises for 30 minutes at a moderate to vigorous intensity. 3) Heart rate, weight, height, and BMI are tracked each week to monitor progress towards fitness goals over the month-long plan from September 7th to October 7th under the guidance of professor Donna B. Barredo

Uploaded by

kristhelyn
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
165 views18 pages

Health Is Wealth: Basic Profile

1) The document outlines a 4-week workout diary and fitness plan for Christhelyn Joy L. Boca, a 16-year old female student with goals of improving strength, losing weight, and living a healthier lifestyle. 2) Each week follows the FITT principle of Frequency, Intensity, Time, and Type of exercise - with workouts 3 times a week focusing on flexibility, cardio, and pilates exercises for 30 minutes at a moderate to vigorous intensity. 3) Heart rate, weight, height, and BMI are tracked each week to monitor progress towards fitness goals over the month-long plan from September 7th to October 7th under the guidance of professor Donna B. Barredo

Uploaded by

kristhelyn
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 18

Professor-in-Charge: DONNA B.

BARREDO

HEALTH IS WEALTH
Before workout, make sure to warm up and stretch
After workout, make sure to cool down and stretch

BASIC PROFILE

Name : Christhelyn Joy L. Boca


Age : 16 years old
Sex : Female
Height : 150 cm / 1.50 meter
Weight : 58.25 kg
BMI : 25.8 ( Overweight )

Fitness Goals :
 To improve my body strength.
 Weight loss.
 Get healthy body.
 To have proper life style.
“WORKOUT DIARY” - Using the FITT Principle, formulate your workout program for onewhole months
starting September 7 to October 7. Exercise activity should be performed at least 3 times a week.

TUESDAY THURSDAY SATURDAY


WEEK 1 Sept. 7 Sept. 9 Sept. 11

FREQUENCY Once a day Once a day Once a day

Moderate to Vigorious Moderate to Vigorious Moderate to Vigorious


INTENSITY 36 types of exercise (2x)30 seconds in 1 set 3 sets per 1 minute
in 30 minutes per 1 minute

TIME 30 minutes 30 minutes 30 minutes

TYPE OF FLEXIBILITY CARDIO WORKOUT PILATES WORKOUT


ACTIVITY Full Body Exercise Workout With warm up Strengthening full body

❤ RATE: Resting :bpm Resting :bpm Resting :bpm


RESTING Testing :bpm Testing :bpm Testing :bpm
Recovery : bpm Recovery : bpm Recovery : bpm
TESTING
RECOVERY
WEEK 1 Heart Rate Computations :
PREDICTED MAXIMUM HEART RATE ( PMHR) :
220-16 (age) = 204
204 (0.6) = 340
240 (0.8) = 255
Heart rate : 340-255

Resting Heart Rate Testing Heart Rate Recovery Heart Rate


( RHR) ( THR) ( ReHR)
Resting pulse x 6 = Testing pulse x 6 = Recovery pulse x 6 =
answer bpm answer bpm answer bpm
WEEK 1 : Weight loss Exercises

BASIC MEASUREMENTS
UPDATE :
Height :
Weight :
BMI :
“WORKOUT DIARY” - Using the FITT Principle, formulate your workout program for onewhole months
starting September 7 to October 7. Exercise activity should be performed at least 3 times a week.

MONDAY WEDNESDAY FRIDAY


WEEK 2 Sept. 13 Sept. 15 Sept. 17

FREQUENCY Once a day Once a day Once a day

Moderate to Vigorious Moderate to Vigorious Moderate to Vigorious


INTENSITY 36 types of exercise (2x)30 seconds in 1 set 3 sets per 1 minute
in 30 minutes per 1 minute

TIME 30 minutes 30 minutes 30 minutes

TYPE OF FLEXIBILITY CARDIO WORKOUT PILATES WORKOUT


ACTIVITY Full Body Exercise Workout With warm up Strengthening full body

❤ RATE: Resting :bpm Resting :bpm Resting :bpm


RESTING Testing :bpm Testing :bpm Testing :bpm
Recovery : bpm Recovery : bpm Recovery : bpm
TESTING
RECOVERY
WEEK 2 Heart Rate Computations :
PREDICTED MAXIMUM HEART RATE ( PMHR) :
220-16 (age) = 204
204 (0.6) = 340
240 (0.8) = 255
Heart rate : 340-255

Resting Heart Rate Testing Heart Rate Recovery Heart Rate


( RHR) ( THR) ( ReHR)
Resting pulse x 6 = Testing pulse x 6 = Recovery pulse x 6 =
answer bpm answer bpm answer bpm
WEEK 2 : Weight loss Exercises

BASIC MEASUREMENTS
UPDATE :
Height :
Weight :
BMI .:
WORKOUT DIARY” - Using the FITT Principle, formulate your workout program for onewhole months starting
September 7 to October 7. Exercise activity should be performed at least 3 times a week.

MONDAY WEDNESDAY FRIDAY


WEEK 3 Sept. 21 Sept. 23 Sept. 25

FREQUENCY Once a day Once a day Once a day

Moderate to Vigorious Moderate to Vigorious Moderate to Vigorious


INTENSITY 36 types of exercise (2x)30 seconds in 1 set 3 sets per 1 minute
in 30 minutes per 1 minute

TIME 30 minutes 30 minutes 30 minutes

TYPE OF FLEXIBILITY CARDIO WORKOUT PILATES WORKOUT


ACTIVITY Full Body Exercise Workout With warm up Strengthening full body

❤ RATE: Resting :bpm Resting :bpm Resting :bpm


RESTING Testing :bpm Testing :bpm Testing :bpm
Recovery : bpm Recovery : bpm Recovery : bpm
TESTING
RECOVERY
WEEK 3 Heart Rate Computations :
PREDICTED MAXIMUM HEART RATE ( PMHR) :
220-16 (age) = 204
204 (0.6) = 340
240 (0.8) = 255
Heart rate : 340-255

Resting Heart Rate Testing Heart Rate Recovery Heart Rate


( RHR) ( THR) ( ReHR)
Resting pulse x 6 = Testing pulse x 6 = Recovery pulse x 6 =
answer bpm answer bpm answer bpm
WEEK 3 : Weight loss Exercises

BASIC MEASUREMENTS
UPDATE :
Height :
Weight :
BMI :
WORKOUT DIARY” - Using the FITT Principle, formulate your workout program for onewhole months starting
September 7 to October 7. Exercise activity should be performed at least 3 times a week.

TUESDAY THURSDAY SATURDAY


WEEK 4 Sept. 27 Sept.29 Oct. 1

FREQUENCY Once a day Once a day Once a day

Moderate to Vigorious Moderate to Vigorious Moderate to Vigorious


INTENSITY 36 types of exercise (2x)30 seconds in 1 set 3 sets per 1 minute
in 30 minutes per 1 minute

TIME 30 minutes 30 minutes 30 minutes

TYPE OF FLEXIBILITY CARDIO WORKOUT PILATES WORKOUT


ACTIVITY Full Body Exercise Workout With warm up Strengthening full body

❤ RATE: Resting :bpm Resting :bpm Resting :bpm


RESTING Testing :bpm Testing :bpm Testing :bpm
Recovery : bpm Recovery : bpm Recovery : bpm
TESTING
RECOVERY
WEEK 4 Heart Rate Computations :
PREDICTED MAXIMUM HEART RATE ( PMHR) :
220-16 (age) = 204
204 (0.6) = 340
240 (0.8) = 255
Heart rate : 340-255

Resting Heart Rate Testing Heart Rate Recovery Heart Rate


( RHR) ( THR) ( ReHR)
Resting pulse x 6 = Testing pulse x 6 = Recovery pulse x 6 =
answer bpm answer bpm answer bpm
WEEK 4 : Weight loss Exercises

BASIC MEASUREMENTS
UPDATE :
Height :
Weight :
BMI :
WORKOUT DIARY” - Using the FITT Principle, formulate your workout program for onewhole months starting
September 7 to October 7. Exercise activity should be performed at least 3 times a week.

TUESDAY THURSDAY SATURDAY


WEEK 5 Oct. 3 Oct. 5 Oct. 7

FREQUENCY Once a day Once a day Once a day

Moderate to Vigorious Moderate to Vigorious Moderate to Vigorious


INTENSITY 36 types of exercise (2x)30 seconds in 1 set 3 sets per 1 minute
in 30 minutes per 1 minute

TIME 30 minutes 30 minutes 30 minutes

TYPE OF FLEXIBILITY CARDIO WORKOUT PILATES WORKOUT


ACTIVITY Full Body Exercise Workout With warm up Strengthening full body

❤ RATE: Resting :bpm Resting :bpm Resting :bpm


RESTING Testing :bpm Testing :bpm Testing :bpm
Recovery : bpm Recovery : bpm Recovery : bpm
TESTING
RECOVERY
WEEK 5 Heart Rate Computations :
PREDICTED MAXIMUM HEART RATE ( PMHR) :
220-16 (age) = 204
204 (0.6) = 340
240 (0.8) = 255
Heart rate : 340-255

Resting Heart Rate Testing Heart Rate Recovery Heart Rate


( RHR) ( THR) ( ReHR)
Resting pulse x 6 = Testing pulse x 6 = Recovery pulse x 6 =
answer bpm answer bpm answer bpm
WEEK 5 : Weight loss Exercises

BASIC MEASUREMENTS
UPDATE :
Height :
Weight :
BMI :
Sunday Monday Tuesday Wednesda Thursday Friday Saturday
y
7. 8. 9. 10. 11.

12. 13. 14. 15. 16. 17. 18.

19. 20. 21. 22. 23. 24. 25.

26. 27. 28. 29. 30.


Sunday Monday Tuesday Wednesda Thursday Friday Saturday
y
1. 2.

3. 4. 5. 6. 7.

You might also like