Republic of the Philippines

MINDANAO STATE UNIVERSITY

College of Education
Department of Physical Education and Sports
General Santos City
Physical Education-001
ACTIVITY 4
Directions: Create your own fitness program using the F.I.T.T principle. Ask your
family members to participate in performing the exercise. Before you start, make sure
that your cellular phone is ready to record your video.

INDIVIDUAL EXERCISE WORK OUT FORM

NAME: JERE-ANN A. MANAMBAY SECTION/DAY: PED001E1FEM BMI: 20.957 AGE: 19 GENDER:
FEMALE
TYPE INTENSITY TIME FREQUENCY

COMPONENTS 1ST 2ND 3RD 4TH

OF EXERCISE WEEK WEEK WEEK WEEK
EXERCISE No. set and
Repetition Sec./min
M W F M W F M W F M W F

1.CARDIO 1. Brisk 2sets 1min

VASCULAR Walking
ENDURANCE
2. Running 2sets 1min
2.BALANCE 1. Stork 2sets/10
Stand Rep
2. One
Leg Stand
2sets/10 40 sec
Rep
3.FLEXIBILITY 1. 2sets/10
Standing Rep 30 sec
Quad
Stretch
2. Seated 2sets/10
Hamstring Rep 30 sec
Stretch

4.MUSCULAR 1. Curl 1sets/10 40 sec

ENDURANCE Ups Rep
2. Squats 1 sets/10 30 sec
Rep
5. MUSCULAR 1. 40 sec
STRENGTH Mountain
climbing
2. 1 set/10rep 20 sec
Standing
squat
6.AGILITY 1. Side- 2sets/5rep 30 sec
Step Toe
Touch
2sets/10rep 30 sec
2. Lateral
jump
7.POWER 1. Squat 2sets/ 40 sec
jump 10rep

2.
Standing 2sets/5 rep 30 sec
Long
Jump
8.COORDINATI 1. Wall 2 sets/10 30 sec
ON ball rep
bounce

2.Juggling 2 sets/ 100 1 min

rep
9. SPEED 1. High 2 sets/ 5 30 sec
knees rep

2. 2 sets/ 10
Jumping rep
Jacks 20 sec
10. REACTION 1. Wall 2 sets 30 sec
TIME toss

2. Ruler 2 1 min
Drop Test sets/10rep