University of Science and Technology of Southern Philippines

Physical Education Department

Cagayan de Oro Campus

PERSONAL FITNESS PROGRAM

NAME: Michelle Angela T. Unido Sex: F Age:19

Section BS FT 1M2 Contact Number: Instructor’s Name: Ms. Leah Mae B. Aguilar
09976216267

PATHFit 2 Cardiovascular & Core Strengthening Fitness PROGRAM -

Level 2

FREQUENCY INTENSITY TIME TYPE

(at least 3X a 15 sec (Cardiovascular
HEART RATE
week) LEVEL 2 bpm
Exercise Exercises and Core
LEVEL 2 Please check days Low Intensity Only 10 sec Strengthening
Rest Exercises)
Write a Interval MHR Rec
Date Days RHR 50-70%
HR
Target

Running the
05/02/22 Mon
stairs
Tue 15 sec
Cardiovas Exercise
cular 05/04/22 Wed
10 sec Squat Jump
Thu Rest
Exercises
05/06/22 Fri Interval Jog in Place
Sat
Low Level
Sun
Intensity
05/02/22 Mon Plank
Tue 15 sec
Core
Strengthe 05/04/22 Wed Exercise Dead Bug
Thu 10 sec
ning Rest
Exercises 05/06/22 Fri
Interval Bird Dog
Sat
Sun

Prepared and Submitted by:

MICHELLE ANGELA T. UNIDO

STUDENTS NAME OVER SIGNATURE

*Combination of 3 Exercises for both Cardiovascular and Core Strengthening Exercises

*Pleas FOLLOW the EXERCISE PROTOCOLS before, during and after each exercise.
* Get and count your heart rate for 1minute (RHR, MHR) for Rec HR (make sure to rest first for 2mins. Before taking your heart rate) Feel you
heart rate using your two fingers below your jaw.
* MHR formula = 220 - age = answer
Answer x .50=
Answer x .70=