Instructions for Part 1.

1. Create a weekly fitness schedule applying the FITT Principle.

2. Make sure that you can perform all the activities that you will put in the table.
3. Make sure that your activities are realistic and able to do.
4. If you are suffering from an illness or injuries (think or choose a less strenuous activity that you can perform) and lower the level of
intensity.
5. As much as possible activities should be home based. Try to consider the threat of the pandemic (environmental factor)

Instructions for Part 2 ( wag muna gagawin )

1. Perform the activities presented in the table

2. Record your daily performance.
3. Submit the video presentation in the G-Class (you can use Hyper lapse video “optional only”)
4. For those students who are pregnant you will be given another set of activity.
5. Other instructions will be discussed during the Meeting.
PART 1

WEEKLY FITNESS WORKOUT SCHEDULE

EXERCISE FREQUENCY INTENSITY TIME TYPE

EXAMPLE BIRD DOG SERIES 3 TIMES A DAY 5MINS PER SET 30 MINUTES MUSCULAR STRENGTH EXERCISE

(5 REPS) I MINUTE
REST
MONDAY

PUSH UPS 2 TIMES A DAY MODERATE 35 MINUTES MUSCULAR STRENGTH

CURL UPS (5 MINUTES EACH MUSCULAR ENDURANCE

EXERCISE WITH 2
JUMPING JACKS
REPETITIONS) 5
MINUTES REST

TUESDAY JUMP ROPE MUSCULAR STRENGTH,

EXERCISE
ONCE A DAY MODERATE 20 MINUTES CARDIOVASCULAR ENDURANCE AND
MUSCULAR ENDURANCE

WEDNESDAY JUMP ROPE 2 TIMES A DAY MODERATE 35 MINUTES MUSCULAR STRENGTH,

EXERCISE MUSCULAR ENDURANCE,
(2 REPETITIONS,
15 MINS EACH CARDIOVASCULAR ENDURANCE, FLEXIBILITY,
SESSION, 5 MINS COORDINATION
 REST)
THURSDAY REST DAY

FRIDAY FLEXIBILITY, BALANCE, MUSCULAR

STRENGTH AND ENDURANCE
PUSH UPS 2 TIMES A DAY MODERATE 35 MINUTES

ELBOW PLANK (5 MINUTES EACH

EXERCISE WITH 2
SIDE LUNGES
REPETITIONS) 5
MINUTES REST

SATURDAY MUSCULAR STRENGTH,

JUMP ROPE ONCE A DAY MODERATE 20 MINUTES CARDIOVASCULAR ENDURANCE AND

EXERCISE MUSCULAR ENDURANCE

SUNDAY JUMP ROPE 2 TIMES A DAY MODERATE 35 MINUTES MUSCULAR STRENGTH,

EXERCISE MUSCULAR ENDURANCE,
(2 REPETITIONS,
15 MINS EACH CARDIOVASCULAR ENDURANCE, FLEXIBILITY,
SESSION, 5 MINS COORDINATION
REST)