Lesson 2: Personal Fitness Program

Schedule: Time Frame: 1 week

Objectives:

 Explain what is personal fitness program

 Recognize the importance of creating a personal fitness program
 Design a personal fitness program

Introduction:

Direction: To have a deeper understanding about the workout plan, let us scan the QR code given below.
Watch and listen carefully:

How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh

Discussion:

Creating a personal fitness program is a task that every person should not disregard. A personal fitness
program can serve as a daily reminder that is always important to prioritize one’s health above all else. As define in
the Collins English dictionary, a fitness program refers to a plan to help someone improve their health and
physical condition. From this definition, it can be inferred that a fitness program consists of a set of actions or
activities that are directed toward the achievement of overall well-being. The following steps can be taken into
consideration in creating a personal fitness program.

1. Assess the level of your personal fitness.

By doing this step, you will be able to gauge how much exercise you can handle. This will also give you an
idea about the health areas that you need to work on in order to keep your body fit and healthy. Some of the basic
physical tests that you may undergo in order to assess your fitness level include the following:

 Getting your body mass index

 Measuring the circumference of your waist
 Counting the total number of half sit-ups, standard push-ups, or modified push-ups that
you can do at time

Pg. 1 - UNIT II: Physical Activities That Promote Strength and Health
  Measuring the distance that your hands can reach while sitting on the floor with your
legs in front of you
 Taking your pulse rate before and right after walking one mile
 Measuring how long it would take you to walk one mile or run one and a half mile

2. Design your personal fitness program

In doing this step, you need to take your fitness goals into consideration first. Determine your
reason in creating a personal fitness program. By doing so, you can have a clear focus and powerful
motivation. Second, create a balanced routine. Set the exercise into your routine according to the
recommended frequency and intensity for your age. Incorporating too much exercises in a single day
might only lead to physical exhaustion or worse, an injury. Third, set different types of activities into your
routine on order to add excitement to your fitness program. For instance, you may alternate biking and
swimming to keep yourself from getting bored with your routine. Fourth, allot time for rest and recovery.
You might suffer from soreness or injury if you exercise for too long or at a higher intensity. This is why
you should provide yourself some time to take a break in between your exercise sessions. Lastly, write all
the details about your fitness program on a paper to keep track of your progress.

3. Prepare all the things that you need.

Make sure that you have the necessary clothing, materials, and equipment in doing the exercises in
your fitness program. From example, if you have included swimming into your routine, you should have
an appropriate swimming attire and goggles. You may also download fitness application on your cell
phone that will enable you to check your heart rate or track the amounts of calories that you burned or
the distance that you reached.

Pg. 2 - UNIT II: Physical Activities That Promote Strength and Health
 4. Start your personal fitness program.
Start doing your fitness program slowly. There is no need to rush in accomplishing the exercises
that you set. Take your time until you get used to the routine. You may incorporate the exercise into your
daily activities. For example, you may go jogging at the park while listening to music. Doing an exercise
and your daily activity at the same time can make the moment more fun and worthwhile. If you feel tired
or sick, take some rest. You do not need to push yourself too hard just to commit yourself to
accomplishing the exercises in your fitness program.

5. Check your progress regularly.

Six weeks after starting your fitness program, assess your fitness level once again using the same
physical fitness tests you did before. Do this again every few months to check your progress and to
identify the areas you need to modify such as the frequency, the duration, or the intensity of a certain
exercise. By doing this, you can improve your routine and reach the fitness goals that you have set.

Activity Sheet

Name: ________________________________________________
Section: ______________________________________________ Date: ______________

Pg. 3 - UNIT II: Physical Activities That Promote Strength and Health
 Performances Task

Direction: perform the exercises shown below. Choose a background music to accompany your exercise
routine.

Note: Record yourself while doing those giving activities and exercises. Send the video via Gmail
jtsamson08@gmail.com or Messenger.

Pg. 4 - UNIT II: Physical Activities That Promote Strength and Health