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    Health Is Wealth: Basic Profile

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    kristhelyn
    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

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    Health Is Wealth: Basic Profile

    Uploaded by

    kristhelyn
    88 views18 pages
    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

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    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

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    88 views18 pages

    Health Is Wealth: Basic Profile

    Uploaded by

    kristhelyn
    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

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    You are on page 1of 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.

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