HEALTH IS WEALTH

BEFORE WORKOUT MAKE SURE TO WARM UP AND STRETCH

AFTER WORKOUT MAKE SURE TO COOL DOWN AND STRETCH

BASIC PROFILE

Name: Luiz Aeron B. Antonio Age: 18 Sex: Male

Height: 6’ 0” Weight: 68kg BMI: 19.2
FITNESS GOAL: Improve my stamina, stay fit and be healthy

“WORK OUT DIARY”

WEEK 1 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SEP 8 – 14

FREQUENCY 1 1 1
Moderate Moderate Moderate
INTENSITY

TIME 2 sets 3 sets/ 10 3 sets/ 10

reps reps

TYPE OF Cardio Flexibility Flexibility

ACTIVITY

RATE: 80 BPM 79 BPM 78 BPM

RESTING 114BPM 100BPM 110BPM
TESTING 90 BPM 85 BPM 80 BPM
RECOVERY

WEEK 2 SUNDAY MONDAY TUESDAY WEDNESDA THURSDAY FRIDAY SATURDAY

SEP 15 – 21 Y

FREQUENCY 1 1 1
Moderate Moderat Moderate
INTENSITY e

TIME 3 sets/ 10 3 sets/ 10 mins

reps 10 reps

TYPE OF Strength Strength Cardio

ACTIVITY Exercise Exercise

RATE: 85 BPM 89 BPM 93BPM

RESTING 98BPM 95BPM 123 BPM
TESTING 88 BPM 78 BPM 105 BPM
RECOVERY

WEEK 63 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SEP 22 – 28

FREQUENC 1 1 1
Y
Moderat Moderate
INTENSITY Moderate e
3 sets/ 10 3 sets/ 10
TIME 3 sets/ 10 reps reps
reps

TYPE OF Strength Flexibility Strength

ACTIVITY Exercise

RATE: 95 BPM 85 BPM 85 BPM

RESTING 110 BPM 97BPM 100 BPM
TESTING 99 BPM 79 BPM 80 BPM
RECOVERY
WEEK 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
SEP 29 –
OCT 5
1 1 1
FREQUENC
Y
Moderate Moderate Moderate
INTENSITY
4 sets/ 6 3 sets/ 6 2 sets/ 3 reps
TIME reps reps

TYPE OF Flexibility Strength Strength

ACTIVITY

RATE: 87 BPM 86 BPM 78 BPM

RESTING 110 BPM 110 BPM 99 BPM
TESTING 90 BPM 88 BPM 89 BPM
RECOVERY

WEEK 5
OCT 6 - 12 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 1
FREQUENC
Y
Moderate Moderate
INTENSITY
3 sets/ 10 3 sets/ 15
TIME reps reps

TYPE OF Strength Flexibility

ACTIVITY

RATE: 78 BPM 85 BPM

RESTING 111 BPM 111 BPM
TESTING 90 BPM 88 BPM
RECOVERY

WEEK 6 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

OCT 13 - 19
1 1
FREQUENCY
Moderate Moderate
INTENSITY
3 sets/ 15 2 sets/ 10
TIME reps reps

TYPE OF Flexibility Strength

ACTIVITY
RATE:
RESTING 90 BPM 88 BPM
TESTING 120 BPM 100 BPM
RECOVERY 88 BPM 90 BPM
WEEK 7 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
OCT 20 - 26
1 1
FREQUENCY
Moderate Moderate
INTENSITY
3 sets/ 15
TIME 10 mins reps

TYPE OF Cardio Flexibility

ACTIVITY
RATE:
RESTING 93 BPM 90 BPM
TESTING 120 BPM 110 BPM
RECOVERY 100 BPM 98 BPM

WEEK 8 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

OCT 27 –
Nov 2
1 1
FREQUENCY
 Low
INTENSITY Moderate
3 sets/ 10 2 sets/ 5
TIME reps reps

TYPE OF Flexibility Strength

ACTIVITY
RATE:
RESTING 88 BPM 88 BPM
TESTING 99 BPM 95 BPM
RECOVERY 90 BPM 80 BPM

WEEK 9 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

NOV 3 - 9
1 1
FREQUENCY
Low Moderate
INTENSITY
3 sets/ 10 3 sets/ 12
TIME reps reps

TYPE OF Strength Flexibility

ACTIVITY
RATE:
RESTING 92 BPM 83 BPM
TESTING 100 BPM 107 BPM
RECOVERY 98 BPM 95 BPM
WEEK 10 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
NOV 10 - 16
1 1
FREQUENCY
Low Low
INTENSITY
3 sets/ 10 2 sets/ 10
TIME reps reps

TYPE OF Flexibility Strength

ACTIVITY
RATE:
RESTING 92 BPM 97 BPM
TESTING 105 BPM 99 BPM
RECOVERY 95 BPM 88 BPM

WEEK 11
NOV 17 – 23 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 1
FREQUENCY
Low Low
INTENSITY
3 sets/ 12 2 sets/ 3
TIME reps reps

TYPE OF Flexibility Strenght

ACTIVITY
RATE:
RESTING 93 BPM 93 BPM
TESTING 105 BPM 100 BPM
RECOVERY 96 BPM 88 BPM

BASIC MEASUREMENT

HEIGHT: 5’ 4” WEIGHT 85kg BMI: 14.6

ESSAY QUESTIONS
1.On a scale of 1-10 how fit did you see yourself before the start of this month long
activity?why?
Answer: I can rate myself at maybe 6 ot 7 beacause this few month I gain more weight.
2.What improvements were you able to notice after performing all of your exercise
program?How close did you get in achieving your fitness goal?Elaborate.
Answer: I lose few weights, and my cardio last more longer than the previous month
3.Why is it important to perform warm-up and cool activities before and after exercise
program?
Answer: It is very important because. Warm up and cool down activities helps us a lot. It
can prevent injuries like sprain and other injuries.
4.Write a short essay about the benefit of exercise

ESSAY ANSWERS