SHEIN B.

GONZALES 11-ABM

HEALTH OPTIMIZING PHYSICAL EDUCATION 11

First Semester
Finals
Performance Task # 2
Fitness Plan and Program Design

 Estimated Maximum Heart Rate and Training Range

Age: 17 years old

Max Training Range (60-80%)
Old Heart Rate: 204 beats per minute 158 - 182 beats per minute
New Heart Rate: 203 beats per minute 151 - 177 beats per minute

FOCUS GOAL: CARDIOVASCULAR ENDURANCE AND MUSCULAR

STRENGTH
Mon Tue Wed Thu Fri Sat Sun

F 1x a day 1x a day 1x a day 1x a day 1x a day 1x a day Rest

(Frequency) day
3 – 5 days per
week

I 3 sets of 12 reps 8 pounds, 2 sets 3 sets of 12 reps 8 pounds, 2 sets 3 sets of 12 reps 8 pounds, 3 sets Rest
at approximately of 8 reps at at approximately of 8 reps at approximately of 12 reps
(Intensity) day
70-80% of 1 rep approximately 70-80% of 1 rep at approximately 70-80% of 1 rep at approximately
max 60% of 1 rep max 60% of 1 rep max 60% of 1 rep
max max max

T Cardio Strength Cardio Strength Cardio Strength Rest

(Type of exercises workouts exercises workouts exercises workouts day
Activity)

T 40 minutes 40 minutes 40 minutes 60 minutes 60 minutes 60 minutes Rest

(Time) once a week once a week once a week once a week once a week once a week day
for 5 weeks for 5 weeks for 5 weeks for 5 weeks for 5 weeks for 5 weeks

REMEMBER
GIVE EXAMPLES BELOW

Frequency How many times you engage in PA 6 DAYS PER WEEK

per week

Intensity How much effort you will give in 146 – 186 BPM
every repetition

Time How much time you will spent in 30 – 60 MINUTES

every session

Type What is your fitness goal? TO GAIN WEIGHT AND WORK

ON MUSCLES

overloading How much weight you want to I want to gain at least 3 kilograms of
increase, repetition, weight through performing 3 – 5
 duration and intensity sets of 8 – 12 reps at 70 – 80% 1 rep
max of cardiovascular and muscular
endurance for 30 – 60 minutes.

Specificity Speed, power and endurance 2 METERS SPRINT, JUMPING

training ROPE, LUNGES, SQUAT JUMPS,
AND SWIMMING.

Reversibility What will happen if you reduce PA? If you stop training then the progress
you have made will be reversed. If
you do less physical activity or
exercise, you will be deconditioned.
Your muscles weaken and lose bulk
including the muscles you need for
breathing and the large muscles in
your legs and arms. You're
beginning to be more breathless
when you perform less physical
activities.

Variance What type of activity? A mix of cardiovascular endurance

and muscular strength activities.

TRAINING REGIMEN: (indicate the exercise to be performed in the program.)

Warm-Up:

 WALKING HIGH KNEES  JUMPING JACKS

 BACKWARD LUNGES  ARM CIRCLES FORWARD
 SQUATS  ARM CIRCLES BACKWARD
 INCHWORMS  JOG IN PLACE
 HIP OPENERS

Training Proper:

 SQUATS WITH 8 POUNDS DUMB BELL  SHOULDER PRESS WITH 8 POUNDS

 MODIFIED PUSH-UPS DUMB BELL
 PULL UPS  LOW PLANK
 BICEP CURLS LEFT & RIGHT  BICYCLE CRUNCHES
 OVERHEAD TRICEP EXTENSION WITH  HIGH KNEES
4 POUNDS DUMB BELL  HIGH PLANK LEG LIFTS
 LUNGES WITH 8 POUND DUMB BELL  RUSSIAN TWIST

Cool Down:

 CHILD’S POSE  LYING FIGURE 4 STRETCH RIGHT

 COBBLERS STRETCH  SHOULDER CROSS STRETCH LEFT
 KNEELING HIP FLEXOR STRETCH  SHOULDER CROSS STRETCH RIGHT
LEFT  OVERHEAD TRICEPS STRETCH LEFT
 KNEELING HIP FLEXOR STRETCH  OVERHEAD TRICEPS STRETCH RIGHT
RIGHT
 WALL PECTORAL STRETCH LEFT
 WALL PECTORAL STRETCH RIGHT
 LYING FIGURE 4 STRETCH LEFT
  STANDING QUADRICEPS STRETCH  STANDING QUADRICEPS STRETCH
LEFT RIGHT

DOCUMENTATION:
Documentation must be photos of the work out or activity that must be included below or you may use video for a
vlogging type presentation. Kindly paste the link below.

Link: https://youtu.be/xBel-c2c2IU