PHYSICAL

EDUCATION

PHYSICAL FITNESS
TRAINING
PROGRAM
By: PATREECE MONIQUE UY JUAN
Teacher: Angeline T. Limocon
Section: 11-Einstein
Client information and purpose
NAME: Althea Ivone N. Sanico
AGE: 17
SEX: FEMALE
HEIGHT: 5’0
WEIGHT: 42 Kg
WORK: NONE (STUDENT)
STATUS: SINGLE
ADDRESS: Blgy. 1-A, Poblacion, Quezon, Bukidnon
Body Fat Evaluation:
BMI: 17.31 (underweight)
Height: 5’0 Ft
Before Step Test Pulse Rate: 132 B/M
Body Types: ectomorph
After Step Test Pulse Rate: 180 B/M
After 3 Minutes Rest: 114 B/M

What part of the body he/she wants to develop/for what maintenance, for what sport
skill wanted to excel with his/her strong body point.
Body parts she wants to develop: Abdominal muscle and triceps based on the results of
the physical fitness test

Medical and physical skill evaluation (PARQ with answers)

What is (are) your purpose (s) for participation in this Fitness Program?
To determine my current level of physical fitness and to receive recommendations for an exercise
program.

Present Medical History

Check those questions to which you answer yes (leave the others blank.)

___ Has a doctor ever said your blood pressure was too high?

___ Do you ever have pain in your chest or heart?

___ Are you often bothered by a thumping of the heart?

___ Does your heart often race?

___ Do you ever notice extra heartbeats or skipped beats?

___ Are your ankles often badly swollen?

___ Do cold hands or feet trouble you even in hot weather?

___ Has a doctor ever said that you have or have had heart trouble, an abnormal

electrocardiogram (ECG or EKG), heart attacked or coronary?

___ Do you suffer from frequent cramps in your legs?

_√_ Do you often have difficulty breathing?

___ Do you get out of breath when sitting still or sleeping?

___ Has a doctor ever told you your cholesterol level was high?

___ Has a doctor ever told you that you have an abdominal aortic aneurysm?

___ Has a doctor ever told you that you have critical aortic stenosis?

Do you now have or have you recently experienced:

___ Chronic, recurrent or morning cough?
___ Episode of coughing up blood?

_√_ Increased anxiety or depression?

___ Problems with recurrent fatigue, trouble sleeping or increased irritability?

___ Migraine or recurrent headaches?

___ Swollen or painful knees and ankles?

___ Swollen, stiff or painful joints?

___ Pain in your legs after walking short distances?

___ Foot problems?

___ Back problems?

___ Stomach or intestinal problems, such as recurrent heartburn, ulcers, constipation or diarrhea>

___ Significant vision or hearing problems?

___ Rent change in a wart or a mole?

___ Glaucoma or increased pressure in the eyes?

___ Exposure to loud noises for long periods?

___ An infection such as pneumonia accompanied by a fever?

___ Significant unexplained weight loss?

___ A fever, which can cause dehydration and rapid heartbeat?

___ A deep vein thrombosis (blood clot)?

___ A hernia that is causing symptoms?

___ Foot or ankle sores that won’t heal?

___ Persistent pain or problems walking after you have fallen?

___ Eye conditions such as bleeding in the retina or detached retina?

___ Cataract or lens transplant?

___ Laser treatment or other eye surgery?

Women only answer the following. Do you have:

_√_ Menstrual period prolems?

___ Siginificant childbirth-related problems?

___ Urine loss when you cough, sneeze or laugh?

Date of the last pelvic exam and/or Pap smear ________________________________________

Men and women answer the following:

List any prescription medications you are now taking: _______________________________________

List any self-prescribed medications, dietary supplements, or vitamins you are now taking:

___________________________________________________________________________________

Date of last complete physical examination: ___July 23, 2019__________________________________

_√_Normal ___Abnormal ___Never ___Can’t remember

Date of last chest X-ray: ____________July 20, 2019________________________________________

_√_Normal ___Abnormal ___Never ___Can’t remember

Date of last electrocardiogram (EKG or ECG): _______________________________________________

___Normal ___Abnormal _√_Never ___Can’t remember

Date of last dental check up: __________________July 23, 2019_______________________________

___Normal ___Abnormal ___Never _√_Can’t remember

List any other medical or diagnostic test you have had in the past two years:
____________________________________________________________________________________

List hospitalizations, including dates of and reasons for hospitalization:

____________________________________________________________________________________

List any drug allergies:

____________________________________________________________________________________

Past Medical History

Check those questions to those questions to which your answer is yes (lave others blank)

___Heart attacked if so, how many years ago?

___Rheumatic fever

___Heart murmur

___Disease of the arteries

___Varicose veins

___Arthritis of legs or arms

___Diabetes or abnormal blood-sugar tests

___Phlebitis (inflammation of a vein)

___Dizziness of fainting spells

___Epilepsy or seizures

___Stroke

___Diphtheria
___Scarlet fever

___Infectious mononucleosis

___Nervous or emotional problems

___Anemia

___Thyroid problems

___Pneumonia

___Bronchitis

_√_Asthma

___Abnormal chest X-ray

___Other lung disease

___Injuries to back, arms, legs or joint

___Broken bones

___Jaundice or gall bladder problems

Family medical History

Father:

_√_Alive Current Age ___50_____

My father’s general health is:

___Excellent _√_Good ___Fair ___Poor

Reason for poor health:

___Deceased Age at death __________

Cause of death: _________________________

Mother:

_√_Alive Current Age ___45_____

My mother’s general health is:

___Excellent _√_Good ___Fair ___Poor

Reason for poor health:

___Deceased Age at death __________

Cause of death: _________________________

Siblings:
Number of brothers __1__ Number of sisters ________ Age range__5 years____

Health problems _____none_____

Familial Diseases
Have you or your blood relatives had any of the following (include grandparents, aunts, and
uncles, but exclude cousins, relatives by marriage and half-relatives)?

Check those to which the answer is yes (leave other blank)

___Heart attacks under age 50

___Strokes under age 50

_√_High blood pressure

_√_Elevated cholesterol

_√_Diabetes

___Asthma or hay fever

___Congenital heart disease (existing at birth but not heredity)

___Heart operations

___Glaucoma

___Obesity (20 or more pounds overweight)

___Leukemia or cancer under age 60

Other Heart Disease Risk Factors

Smoking

Have you ever smoked cigarettes, cigars or a pipe?

__Yes √ No

(If no, skip to diet section)

If you did or now smoke cigarettes, how many per day? ____________Age started________

If you did or now smoke a cigarette, how many per day? __________Age started

If you did or now smoke a pipe, how many pipefuls a day? _______Age started_______

If you have stopped smoking, when was it? ________________________

If you now smoke, how long ago did you start? ____________________________
Diet
What do you consider a good weight for yourself? 48

What is most you have ever weighed (including when pregnant)? 43

How old you were? 15 years old

My current weight is: 42 Kl’s

One year ago my weight was: 40 Kl’s
At age 21 my weight was: Kl’s

Number of meals you usually eat per day: 3

Number of times per week you usually eat the following:

Beef: 1 Fish: 5 Desserts: 3
Pork: 4 Fowl: Fried foods: 7

Number of serving (cups, glasses, or containers) per week you usually consume of:
Homogenized (whole) milk: 3-4 glasses Buttermilk ____________Skim (nonfat) milk________
2% (low fat) milk) _________________1% (low fat) milk________ Coffee: 2
Tea (iced or not) _________________Regular or diet sodas _____ Glasses of water: 56

Do you ever drink alcoholic beverages?

__Yes √_No

If yes, what is your approximate intake of these beverages?

Beer:
None Occasional Often If often, ___per week

Wine
None √ Occasional Often If often, ___ per week

Hard liquor:
None Occasional Often If often, ___ per week

At any time in the past, were you a heavy drinker (consumption six ounces of hard liquor per day or
more)?

__Yes √_No

Do you usually use oil or margarine in place of high cholesterol shortening butter?

__Yes _√_No

Do you usually abstain from extra sugar usage?

_√_Yes __No

Do you usually add salt at the table?

__Yes √_No

Do you eat differently on weekends as compared to weekdays?

__Yes _√_No

Pre physical fitness test result (list down the act. & the results, date conducted, venue of
activity.
Figure 1.1
PRE-TESTING RESULT
VENUE: Central Mindanao University Laboratory High school.
TEST SCORE DESCRIPTION Date conducted

1. Illinois Agility Run 21.19 seconds Fair September 26, 2019

2. Curl ups 12 reps Very poor September 26, 2019

3. Vertical Jump 10 inch Poor September 26, 2019

4. Yardstick Drop 2 inch Very poor September 26, 2019

5. Push ups 10 reps Average September 26, 2019

6. Sit & Reach 19 inch Good September 26, 2019

7. Wang Juggling L-1 R-1 Poor September 26, 2019

8. 40M Sprint 10.62 seconds Good September 26, 2019

Physical fitness result

As you can see, most of her results are good or average and the rest are below average.
 Recommendation:
Althea needs to improve her curl ups to improve her abdominal muscle.

Exercise administration

October 13-16, 2019

1 Week
Frequency= 4 Days
Duration = 45 minutes per day*4 days= 3 hours/180 minutes

Mode Duration No. of Days Description

WARM-UP 10 min per day 4 Stretches the

muscles before the
/STRETCHING
workout begin
Proper drills and
WORKOUT 30 minutes day 4 tactics to improve
strength and power
of the muscles and
the body

COOLDOWN 5 min per day 4 Cooling Down to

balance temperature.

Following exercise to improve that weaknesses and maintain the strength skills by some exercise.
Figure 1.3
EXERCISES PRESCRIPTIONS
WARM UP

EXERCISE EQUIP- PURPOSE PROCEDURE

MENT

Jog in place -sporty Shoes - strengthen bones and - Land in your right and left foot
-Any muscles changingly.
comfortable  - improve cardio - feet slightly pointed when you jog
outfit endurance - always have a good posture
- Relax Your whole body especially
 Shoulders and hands.

Stretching and Just wear For conditioning head and shoulder rotation and all
bending stretchable purposes and for a direction to move, from upper to lower
cloths and good start of training body
your before proceeding to
comfortable proper and hard
footwear exercise/drills, this is to
avoid muscle cramps,
muscle sore and body
pain.

Figure1.4

WORKOUT

EXERCISE PURPOSE PROCEDURE

 EQUIP- SETS
MENT AND
REPS
Bicycle Crunch Just wear It improves your Lie flat on the floor. Place 2 sets of
stretchable balance and your hands behind your 20 reps
clothes and coordination. head. Bend your knees up at
comfortable a 90-degree angle. Lift your
legs up and away from your
footwear
body. Bring your right knee
to your chest and touch your
left elbow to it. Alternate the
crunch by touching the other
knee with the opposite
elbow.
Flutter Kicks Just wear It helps to increase 1. Lie flat on the floor. Place 2 sets of
stretchable core strength and your hands on the Floor. 20 reps
clothes and definition, and Raise your right leg up.
improves your Then do raise your left leg
comfortable endurance and
footwear up. Do it alternately.
flexibility.

Super Woman Just wear It builds lower back 2. Lie face down. Lift your 2 sets of
Pulse stretchable strength, prevent back Legs and Arms. Hold and 20 reps
clothes and pain and improve your release. Repeat it again
posture afterwards.
comfortable
footwear

Plank Just wear Great way to stretch Lay face-down in a rigid, 1 minute
stretchable out the lower half of straight position on a flat
clothes and your body. It also surface or object of your
lengthens your choice. Hold your arms at
comfortable hamstrings as well as your sides with your palms
footwear the arches of your feet flat against your thighs and
try to keep your feet
perpendicular with the line
of your legs so that your
toes are touching
the planking surface.
 Mountain Just wear 3. Assume a pushup position, 2 sets of
Climber Cross stretchable your body forming a 20 reps
clothes and straight line from your
head to your heels. Brace
comfortable
your abs—you'll hold them
footwear that way for the entire
exercise. Now pull your left
knee as close as you can
to your right elbow, without
allowing your hips to sag.
Repeat again pulling your
right knee as close to your
left elbow.
CURL UPS Just wear Develop abdominal 4. The starting position is lying 2 sets of
stretchable muscle on the back with the knees 20 reps
clothes and flexed and feet 12 inches
comfortable from the buttocks. The feet
footwear cannot be held or rest against
an object. The arms are
extended and are rested on
the thighs. The head is in a
neutral position. The subject
curls up with a slow
controlled movement, until
the student's shoulders come
off the mat two inches, then
back down again. One
complete curl-up is
completed every three
seconds (1.5 seconds up and
1.5 seconds down, with no
hesitation), and are
continued until exhaustion
(e.g. the subject cannot
maintain the rhythm). There
is no pause in the up or down
position, the curl-ups should
be continuous with the
abdominal muscles engaged
throughout.

Figure 1.5
COOL DOWN
 EXERCISE EQUIP- PURPOSE PROCEDURE
MENT

Stretching and (None) Just For conditioning Stretching and bending ex: head and
bending ex: head wear purposes and for a shoulder rotation and all direction to
and shoulder stretchable good start of training move, from upper to lower body )
rotation and all cloths and before proceeding to
direction to your proper and hard
move, from comfortable exercise/drills, this is to
upper to lower footwear avoid muscle cramps,
body ) muscle sore and body
pain.
(Likewise) To make to blood Hold the hips, take a deep breath when
Inhale/Exhale circulation normal and inhaling and breath out when exhaling.
to refresh mind

Figure 1.6
October 13, 14, 15 and 16, 2019 (Week 4)
Frequency: 4 times a week (Monday, Wednesday, Friday and Saturday.)
Duration/Time: 180 minutes

Comment based from my observation

Base from my observation she gave her 100% percent towards the exercise.
RECOMMENDATION

 I recommend that she should keep doing what his doing.

 Maintain bodyweight.
 Adopt a balance diet, rich in fruits and vegetables.
 Improve her abdominal muscle and triceps

Figure 1.3
1. Jog in place – 5 minutes
2. Stretching and bending – 5 minutes

Figure 1.4
1. Bicycle Crunch – 2 sets of 20 reps
2. Flutter Kicks – 2 sets of 20 reps
3. Super Woman Pulse – 2 sets of 20 reps
 4. Plank – 1 minute
5. Mountain Climber Cross – 2 sets of 20 reps
6. Curl up- 2 sets of 20 reps
Figure 1.6

1. Stretching and bending- 4 minutes and 50 seconds

2. Inhale and exhale- 10 seconds

Documentation: