I.

Basic information
Name: __Gomez _____________Marinel ___________________Deleon______________________

(Last Name) (First Name) (M.I)

Grade and Section: __8-Flaviano Yengko____________________________________

Height: _____1.6______ (m) Weight: ___58_____ (Kg) Current BMI: _22.7_____

Maximum heart rate: ____206______ (220-age)

Working heart rate at 30%: __61.8_______ (MHR x .3)

Working heart rate at 50%: ___103_______ (MHR x .5)

Working heart rate at 60%: ____123.6______ (MHR x .6)

II. Pre-Physical Fitness Test

Physical Fitness Test Results Remark
(short reflection of your performance)
Shuttle run Develop my legs power, balance, and speed through standing
Standing long jump 170 long jump, stork balance and 20m dash
20m dash 5.65
Ruler test
Stork balance 9
Alternate hand wall toss
Sit and reach 45
2 Minutes push-up 20
2 Minutes sit-ups 50
Beep test

III. Fitness Plan (3 months plan)

1st Month: AUGUST

Goal setting: ___Develop my chest, arm, abdomen through P.U& S.U and lose weight______________________________

Monday Tuesday Wednesday Thursday Friday Saturday

Frequency 3x 3x 3x 3x 3x 3x
Intensity 30% 30% 40% 35% 50% 45%
Time 20 min 20min 20min 20min 20min 20min
Type P.U&S.U P.U&S.U P.U&S.U P.U&S.U P.U&S.U P.U&S.U
2nd Month: SEPTEMBER

Goal setting: _____Develop my leg balance and lower back and hamstring muscles through stork balance and sit and reach
_______________________________________________________________________________

Monday Tuesday Wednesday Thursday Friday Saturday

Frequency 3x 3x 3x 3x 3x 3x
Intensity 30% 30% 30% 30% 30% 30%
Time 25mins 25mins 25mins 25mins 25mins 25mins
Type S.B & S.R S.B & S.R S.B & S.R S.B & S.R S.B & S.R S.B & S.R

3rd Month: OCTOBER

Goal setting: ______Develop my leg power and speed through S.L. J and 20m dash
______________________________________________________________________________

Monday Tuesday Wednesday Thursday Friday Saturday

Frequency 3x 3x 3x 3x 3x 3x
Intensity 20% 25% 30% 30% 35% 35%
Time 30mins 30mins 30mins 30mins 30mins 30mins
Type S.L. J and S.L. J and 20m S.L. J and S.L. J and 20m S.L. J and S.L. J and 20m
20m dash dash 20m dash dash 20m dash dash

IV. Meal Plan

Goal: _____Eat less rice but eat more vegetables and fruits
__________________________________________________________________________________________________

Common Monday Tuesday Wednesday Thursday Friday Saturday

food
Rice 1/2 1/2 1/2 1/2 1/2 1/2
Dish Chopsuey Afritada Sinigang Pakbet Monggo Inihaw na
bangus
Fruits Apple banana grapes avocado orange pineapple
Drinks Water/Milk Water/Milk Water/Milk Water/Milk Water/Milk Water/Milk

V. POST – PHYSICAL FITNESS TEST

PFT 2nd Quarter Remarks 3rd Quarter Remarks 4th Quarter Remarks
Result Result Result
S-R
S-L-J
20m dash
Ruler test
Stork balance
A-H-W-T
Sit and reach
2m Push-ups
2m sit-ups
Beep test
VI. Physical Fitness Pyramid

Surfing the

Net

Watching TV

Jogging
Dancing
Volleyball
Swimming

Walk with dog cleaning my room

Take the stairs Walk to school
 DRAFT YOUR PLAN HERE

(Create your fitness and meal plan here)

Remarks and performance record of Goal setting

M
Physical fitness tests
Make 3 goal using SMART format

S- Develop my chest, arm abdomen through P.U

Develop my legs power, balance, and Develop my leg balance and lower back and hamstring

speed through standing long jump, stork balance through stork balance and sit and reach

Develop my leg power and speed through S.L. J and 20m dash

and 20m dash M- 10- 5 reps

A-
R-
T- 3 months

FITNESS PLAN Physical Activity Pyramid

Use FITT format

F- M-T-W-T-F-S I will lessen surfing the net,

I-50%,30, 25, 35, 40 watching TV, and focus more to
T- 30 minutes , 25, 35,40,45 the physical activities like playing
T- P.U&S.U , S.B & S.R, S.L. J and 20m dash volleyball, jogging, dancing, and
Swimming