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Final Performance Task

Comprehensive Personal Fitness Plan
Name:____________________________ Section:_______ Date:_________ Group
no._____
Purpose: To establish a comprehensive fitness plan of lifestyle activity and to self-
monitor progress in your plan. (note: you You may want to read again the basic concept and
exercise prescription for before accomplishing this activity).

I. Exercise Clearance
1. Is it safe for you to participate in an exercise program?
[ ] Yes
[ ] No (If no, please, contact you doctor or instructor for further assistance)
[ ] with some limitations
[ ] others, please specify
Note: for any queries and assistance don’t do hesitatenot hesitate to contact yourt
instructor/teachers for assistance.

2. I fully understood all the exercise principles, basic fitness concepts, and
exercise prescription guidelines that I will be utilizing in in planning and
implementing my fitness program?
[ ] Yes
[ ] No

II. Step 1. Establishing your reasons

Write down your some generalmain reasons for developing your a personal
physical activity plan. Setting goals requires more specific statements of goals that
are realistic and achievable. For people who are engaging in physical activity and
exercise but not on a regular basis stage for a specific type of activity, it is
recommended that you write only short-term physical activity goals (no more than
4 weeks).
1. __________________________________________________________________________
__________________________________________________________________________
2. __________________________________________________________________________
__________________________________________________________________________
3. __________________________________________________________________________
__________________________________________________________________________

III. Step 2. Identify Your Needs Using Self-Testing Activities and Setting Fitness Goals
Use your the results obtained from your previous self-assessment to determine
your ratings. If you took more than one self-assessment for one component of
physical fitness, select the rating that you think best describes your true fitness for
that fitness component. If you were are unable to do any self-assessment for some
reason, just indicate “No Results”.
Current Status Fitness Category Goal

Fitness
Components Test Result Fitness Goal
Category
Body Composition
Cardiorespiratory Fitness
Flexibility
Muscular Strength and
Endurance
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IV. Step 3. Selecting Activities

In On the Cchart below, indicate the specific activities you plan to perform from
each area of the physical activity pyramid. If the activity you expect intend to perform
is listed, note the number of minutes or reps/sets you plan to perform. If the activity
you want to perform is not listed, write the name of the activity or exercise in on the
space designated as for “Other.” activity. For moderate activities, active aerobics, and
active sports and recreation, indicate the length of time the activity will be performed
each day. For flexibility, indicate the number of repetitions for each exercise.

Note: Please be mindful of the current situation (Covid-19 Pandemic) in selecting your activities.
Choose activities which are applicable given the situation, facilities, materials and most specially it
follows guidelines set by the government with this time of pandemic.
Chart 2: Lifetime Physical Activity Selection (please see the sample below)
Active Sports and
Lifestyle Activities Min./Day Active Aerobics Min./Day Min./Day
Recreation
Walking 30-45min Aerobic Dance Fitness 30-45min Badminton 60-120min
Yard Work Biking Mountain Climbing
Gardening Jogging or Running 30-45min Karate
Active House work 30min Swimming Arnis
Biking as means of Bowling
Jump Rope Activity
transportation
Other: Stair Climbing 15min Table Tennis
Other: Other: Other:
Other: Other: Other:
Other: Other: Other:
Flexibility Reps/Sets Muscular Fitness Reps/Sets
Calf stretch 8-10 Upper Extremity
Hip and thigh stretch 8-10 -Push ups 8-10
Groin stretch 8-10 - Pull ups 8-10
Hamstring stretch 8-10 Lower extremity
Back stretch (leg 8-10 - Lunges 8-10
hug)
Trunk twist 8-10 - Squats 8-10
Pectoral stretch 8-10 Core Exercises
Arm hug stretch 8-10 - Dead Bug Series 8-10
Overhead arm 8-10 - Bird Dog Series 8-10
stretch
Yoga 8-10
Taichi
Pilates
Other: Other:
Other: Other:
Other: Other:

V. Step 4. Making an Activity Plan

In On chart belowon the following page, indicate the activities that you choose
from chart no.2. Also, specify time for the day you expect intend to perform the activity
or exercise. Shade the circle once you accomplished the spcificspecific activity

Chart 3: My Personal Physical Activity Plan (please see the sample below)

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Walking & Active House
Jogging Muscular Work Walking
Week 1 Flexibility* & Walking & Flexibility* &
6:30am Fitness* 8:00am 6:30am
(Date) Core Exercises Jogging Core Exercises
7:00pm 6:30am
Exercises
7:00pm O
6:30am Badminton Rest Day
6:30am
Remarks Remarks Remarks Remarks Remarks Remarks Remarks
I was not able I was not able We had a
to perform the to play family day with
planned badminton due kids at the
exercise due to other park
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to bad
weather. I just
responsibility
perform core
exercises.
* Perform the specific exercise you checked in chart 2

VI. Step 5. Monitoring and Evaluation

Make copies of My Personal Physical Activity Plan chart (one for each week
that you plan to keep records). Each day, make a check by on the activities you
actually performed. From time to time check your goals to see if they have beenare
being accomplished. At some point, it will be necessary to reestablish your goals and
create a revised activity plan. From time to time give provide feedback, updates, and
motivation to your teammates/group mates for them to achieveso they can also keep up
with their goals. Positive reinforcement is highly needed.encouraged.

Results
After performing accomplishing your plan for a specific period of time, answer
the question on the space provided.

How long have you been performing the plan?

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Conclusions and Implications

1. In several sentences, discuss your devotion to your activity plan. Have you been
able to stick with it? If so, do you think it is a plan you can do for a lifetime? If not,
why do you think you are unable to do your as you planned?
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2. In several sentences, discuss how you might intend to modify your plan in the future.
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3. In general, what have you learned on from doing this kind of activity? Explain your
answer.
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This is to acknowledge and certify that the data provided herein are true and correct.

________________________________________
Signature over printed name/ Date
Student

________________________________
Signature over printed name/ Date
Witness/Guardian

Attach photos of yourself before and after the fitness program

Fitness Plan (Template)
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
O O O O O O O
Jogging
Week 1 5:30am Dumbbell Workout
Yard Work Dumbbell Workout LABA DAY Walking with my Pet Basketball
____________ 7am 6pm 12nn
Core Exercises
6am 6pm
Date Dumbbell Workout 7am
6pm
Remarks Remarks Remarks Remarks Remarks Remarks Remarks

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Week 2
____________
Date
Remarks Remarks Remarks Remarks Remarks Remarks Remarks

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Week 3
____________
Date
Remarks Remarks Remarks Remarks Remarks Remarks Remarks

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Week 4
 ____________
Date
Remarks Remarks Remarks Remarks Remarks Remarks Remarks

* Perform the specific exercise you checked in chart 2