Delfin, Diulius Sijmon N.

C1-1BSMLS-11I

1. Knowing one’s risk stratification is very important because it represents

an effort to determine the level of risk in anticipation of a pending
exercise test or an increase in physical activity level. To avoid any
accidents you should determine if you are categories as a low, moderate
or a high risk. This will affect your physical activities/exercise program
depending on your category. To know the right level of exercises
compatible to your health condition, one should determine their risk
level.
I am thankful that I was born a healthy person. I can do my daily
activities and exercise well without facing any problems. I am physically
fit and I am an athlete ever since I was a kid. I know that I can do high-
intensity interval trainings which is good for people who’s categorised
as low risk where they have no signs of any diagnosed cardiovascular,
pulmonary an metabolic diseases.
Since I am categorised as low risk, I can perform high intensity interval
trainings as my exercise program. I usually exercise 6 times in a week.
Mondays, Wednesdays, and Fridays are form my cardio. Tuesdays,
Thursdays, and Saturdays are for lifting weights and Sundays are my
rest days. I am willing to follow my exercise program and also have
balanced diet and adequate rest to stay physically fit and have a better
lifestyle.

2. Anthropometric measurements:
 Weight in kilogram – 65kg
 Height in meter – 1.67m
 Body mass index – 23.3 (Healthy)
 Waist in circumference in centimeter – 95cm
3. FITT (Frequency, Intensity, Time, and Type)

F  Aerobic 3 days per week.

 Strength 2 days per week.
 Flexibility 3 days per week.

 Moderate to vigorous

I  Moderate intensity
 Moderate intensity

 120 minutes of moderate to vigorous

T 

aerobic.
4 sets 1-12 repetitions.
3-5 minutes stretching.

 Jogging, sprinting, biking.

T
 Lifting weights, push-ups, pull-
ups.
 Splitting, stretching, yoga.