Physical Fitness Plan: Activity Sheet No. 3

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Activity Sheet No.

PHYSICAL FITNESS PLAN


I. Demographic Profile

Name : Eva Mae T. Pitas Date : September 12, 2019


Year. & Section. : First year-102 Sex: Female Age : 20 yrs. old
Resting Pulse Rate : 33 bpm Recovery Pulse Rate : 67 bpm
Height: 154.0 cm Weight: 65 (kg./lbs.) BMI : OBESE Body Type : Normal

II. Medical Record :

III. Exercise Program


Frequency : 2/3 days per week Exercise Schedule : Monday, Wednesday, Friday
Duration : 10-20 minutes Total No. of Min./Session :
Intensity : 40-60% mhr

Phases of Exercise Number of Number of Sets Time Allotment


Repetitions

1.Warm-up Exercise
 Head Roll 10 2 60 seconds
 Shoulder Stretch 10 2 60 seconds
 Jog in Place 10 2 60 seconds
 Arm Rotation 10 4 60 seconds
 Hip Twist 10 4 60 seconds

2. Flexibility Exercise
 Butterfly Stretch 10 2 60 seconds
 Walking Lunge 10 4 60 seconds
 Reverse Lunge 10 4 60 seconds
 Seated Twist 10 2 60 seconds
10 2 60 seconds
 Leg Cross Over

3. Strength & Endurance


10 2 60 seconds
 Jumping Jacks
10 2 60 seconds
 Squats
10 4 60 seconds
 Russian Twist
10 2 60 seconds
 Bicycle Crunches 10 2 60 seconds
 Squats
4. Cool Down Activities
 Breathing 10 2 60 seconds
 Child Streach 10 2 60 seconds
 Cobra Stretch 10 2 60 seconds
 Ham String 10 4 60 seconds
 Butterfly Streach 10 4 60 seconds

Current Weight: 65 klg


Goal Weight: 50

Remarks:

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