MODULE 2: WORKSHEET NO 1

PERFORMANCE TASK :1 WEEK WORKOUT PROGRAM

1.Develop a one-week workout plan

2. Incorporate the following in your personal workout plan:
- Phases of an exercise: warm-up, workout proper and cool down
- FITT principle: Frequency, intensity, time and type
- Types of exercise (Cardio, Resistance/Strengthening, and Flexibility exercises)

3. Clearly state your personal fitness goal

4. be guided with the given rubric (pls. see below)
5. use the given format for your workout plan (pls. see below)
Workout plan Rubrics

Criteria Exceeding Meeting Approaching Below

Expectations Expectations Expectations Expectations
10 points 8 points 6 points 4 points
Program Program clearly Program clearly Program does not Program not
Design Plan related to goals. relates to goals but relate to goals but related to goals.
Identifies FITT does not relate to does include FITT FITT Principles
Principles in training FITT Principles in Principles in the not applied in
plan. training plan. training plan. - the training plan or
-All the 3 phases and - the 3 phases and phases of an exercises..
types of exercise are types of exercise exercise are all
present and are present and present , and
demonstrates demonstrates demonstrates use of
appropriate appropriate choice sets, reps, rests, but
exercises of exercises for , but incorrect exercises.
the order, sets, reps
and rest between
exercises is not
accurate.
Goal Goals are clear, Goals are clear and Goals are too Goals are non-
measurable and realistic, but no general and not existent or too
realistic. Goals identification of measurable. Goals vague and
based on ways to measure are not based on unclear.
interpretation of them. interpretation of the
activity given activity given.
Appropriaten All exercises are One or two More than 2 Most exercises
ess of specific to target exercises did are exercises are not are
Exercises body part and not specific to specific to target inappropriate to
(Health Related target body body part/HRF target body
Fitness) HRF goals. part/HRF part/HRF
organization -The program's -The program's The program is well- -The program's
format is attractive format is attractive formatted and well- format and
and well-organized and well-organized organized organization is
confusing to the
reader.

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 Workout format
FITNESS GOAL: Loss Weight and Improves Flexibility

EXERCISE TARGET MON TUES WED THURS FRI SAT SUN

1.Aero 1.WEIGHT
and 2.FLEXIBILITY
Anaerobic
2.
Flexibility
WARM UP – CARDIO EXERCISES
Reps/set/time Reps/set/time Reps/set/time Reps/set/time
Boxer 1 minute REST 1 minute REST 1 minute REST 1 minute
Shuffle DAY DAY DAY
Over Head 15seconds 30 seconds 15 seconds 30 seconds
Reach and
Stretch
Torso Twist 30 seconds 30 seconds 30 seconds 30 seconds
Fast Feet 15 seconds 30 seconds 15 seconds 30 seconds
High March 15 seconds 15 seconds 15 seconds 30 seconds
Toe Touch 30 seconds 15 seconds 30 seconds 30 seconds
Kicks
Delayed 30 seconds 1 minute 1 minute 30 seconds
Pendulum
Jumping 15 seconds 15 seconds 30 seconds 1 minute
Jacks

PROPER EXERCISE - RESISTANCE/STRENGTHENING EXERCISES

Body 10reps REST 10reps REST 10reps REST 10reps
Weight DAY DAY DAY
Squats
Reverse 5reps 5reps 10reps 10reps
Lunges
Mountain 5reps 10reps 5reps 10reps
Climbers
Plank 15 seconds 30 seconds 15 seconds 30 seconds
Up and 10reps 5reps 10reps 5reps
Down Plank
COOLING DOWN – FLEXIBILITY EXERCISE
Neck Stretch 30 sec REST 1 minute REST 30 sec REST 1 minute
Dynamic 30 sec DAY 30 sec DAY 30 sec DAY 30 sec
Side Stretch
Sit and 10 sec 10 sec 10 sec 10 sec
Reach
Back Scratch 10 sec 10 sec 10 sec 10 sec
Butterfly 1 minute 1 minute 1 minute 1 minute
Poisture
perty of and for the exclusive use of SLU. Reproduction, storing in a retrieval system, distributing, uploading or posting online, or transmitting in any form or by any
ans, electronic, mechanical, photocopying, recording, or otherwise of any part of this document, without the prior written permission of SLU, is strictly prohibited. 2
perty of and for the exclusive use of SLU. Reproduction, storing in a retrieval system, distributing, uploading or posting online, or transmitting in any form or by any
ans, electronic, mechanical, photocopying, recording, or otherwise of any part of this document, without the prior written permission of SLU, is strictly prohibited. 3