PHYSICAL ACTIVITY FITNESS PLAN

Name: Doria, Liebe V Date: 3/22/21

Age: 20
Gender: F Weight: 44 Height: 148

Baseline Data
Target Heart
Resting Maximum Rate (THR)
BMI Body Classification Heart Heart Lower Upper
Limit Limit
Rate Rate 65% 85%
(RHR) (MHR)

Normal 80 200 182.45

20.1 153.2

Goal/s of Recreational Activity/ies:

1. Reduce Stress
A study discovered that engaging in positive and enjoyable leisure activities would
help to relieve stress and psychological tensions.
2. Encourage Social Interaction
Taking part in recreational activities, particularly those that are outdoors, will
increase your chances of meeting new people.
3. Makes one healthy and Fit
Participating in various recreational activities on a regular basis can keep one safe,
good, and fit.
 FITNESS LOG

Type Resti Heart Observation

Week (Physica Frequen Intensi Tim ng Rate /Remarks/
l cy ty e Heart after Comments
activity) (how Varies (how Rate the /
often) (how long (RHR) activit Reflection
hard) ) y
Examp 2 times/ 60 I feel alive today. I
le Cycling week light minute 70 110 wasn’t able to achieve my
Week s THR maybe I’m too
0 relax in doing it. I will
(March work hard
8, next time.
2020)
30 80 126 I feel tired today, maybe
Week Cycling 2 Light mins because my body is not used
1 times/week to it. Its only 30 mins but my
legs were already tired.
(Marc
h 22,
2021)

1hr and 80 167 We enjoyed our run today.

Week Jogging 2 Extreme 30 mins My twin decided to
2 times/week accompany me together with
our dog. It’s not that tiring
(Marc because we decided to jog at
h 5 pm, the air is fresh and the
29,20 ambiance is soothing
21) because of the sunset.

1 hr. and 80 204 Today is my friend’s

Week 3 Trekking 1 time Extreme 35 mins birthday, we decided to
(April celebrate it at the top of the
5, mountain in their barangay.
2021) It’s very tiring upon reaching
the top because the sun is so
high and its very “tangason”
But the trek is worth it
though. The view there is
very nice. We took a lot of
pictures, we waited for the
sun to set before we headed
home.
 FITNESS LOG

Type Resti Heart Observation

Week (Physica Frequen Intensi Time ng Rate /Remarks/
l cy ty Heart after Comments
activity) Varies Rate the /
(RHR) activit Reflection
y
Jogging 2 Light 1hr 80 125 I jogged for only 1hr today
Week times/week because It’s very boring to
4 run when you are alone.
(April
12,
2021)

Work out 1 time Light 30 mins 80 115 It’s raining today and I can’t
Week go outside, the soil is wet
5 and it’s impossible to jog. I
(April did some plank, skipping
19,20 rope, and curl up.
21)

Cycling 2 time/ Extreme 1hr 80 137 I did some tricks while

Week week enjoying the ride. Struggle is
6 real because the road is
(April bumpy. Nevertheless I
26, managed to finish I guess 5
2021) laps? But it’s not continuous
though.
 FITNESS LOG

Type Resti Hear Observation

Week (Physica Frequen Intensi Time ng t /
l cy ty Heart Rate Remar
activity) Varies Rate after ks/
the Comme
nts/
Reflecti
on
(RHR) activit
y
Week 7 Jogging 2 Light 2hr 80 212 We started at 4pm then
(May 3, & times/week we headed home around 6
2021)
Cycling pm onwards. Throughout
the 6 weeks physical
activity, I think my body
can do more activities for
how many hours, but I
should prepare myself for
the aftermath because I
don’t do warm ups. hehe
Dancing 3 Light 1 hr 80 115 TIktok, well this activity
Week 8 times/week has been our stress
(May reliever together with my
10, twin, but this time my
2021) brother joined. It’s very
funny that we practiced
for hours but we can’t
master the steps. We all
sweat out throughout the
practice. We did 3 dance
choreographies that lasted
3 mins. Each dances
lasts for 1 minute but the
practice lasted for an
hour.
Walking with 1 time Light 30 mins 80 101 Its only for 30 mins
Week 9 my dog because I’m with my dog
(May I don’t want to stress out
17, the puppy.
2021)

Workout 3 Light 1hr 80 121 This week is a busy week

Week times/week since finals, is fast
10 approaching, I can’t
(May manage to spend 1-2 hrs.
24, outside knowing that I
2021) have a lot of papers to
work on plus my
companion can’t go out
also because she’s doing
her project.
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