NAME: April Angeline B.

Ancheta

Course and section: BSES PE1-A2

Instructor: Mrs. Sittie Obaida Cajenta

4-WEEK EXERCISE/FITNESS PLAN

GOAL/OBJECTIVES: (Write down your fitness goal/s, what you want to achieve to your body.)

EXERCISE/FITNESS PLAN

WEEK 1 WEEK 2 WEEK 3 WEEK 4

15 push ups 20 push ups 25 push ups 30 push ups

Monday 20 curl ups 25 curl ups 30 curl ups 35 curl ups

20 minutes 25 minutes 30 minutes Jogging 35 minutes Jogging

Jogging Jogging
Tuesday

Rest Rest Rest Rest

Wednesday

Pull ups-5 Pull ups-10 Pull ups-15 Pull ups-20

Thursday

35 minutes 40 minutes cycling 45 minutes cycling 50 minutes cycling

cycling
Friday

30 minutes 40 minutes 45 minutes jogging 50 minutes jogging

jogging jogging
Saturday
 Rest Rest Rest Rest

Sunday
Name: April Angeline B. Ancheta Course

and section: BSES PE1-A2

Instructor: Mrs. Sittie Obaida Cajenta

HEALTH-RELATED FITNESS COMPONENTS

Component Score Rating
Body Composition 20.1 kg/m2 Normal Range
 BMI
Cardiorespiratory Endurance 109 Average
 3-minute Step Test
Muscular Strength 35 High performance zone
 Push-up Test (Men)
 Modified Push-up Test (Women)
Muscular Endurance 35 High performance zone
 Curl- up Test
Flexibility 15 below average
 Modified Sit and Reach Test
SKILL-RELATED FITNESS COMPONENTS
Component Score Rating
Speed 8.8 Average
 50 Meter Sprint
Agility 8 Good
 Quadrant Jump
Balance 42 Good
 Stork Stand
Coordination 13 seconds Below average
 Paper Ball Bounce
Reaction Time 24.3 Below Average
 Ruler Drop Test
Power 43cm Average
 Sergeant Chalk/Vertical Jump