Ateneo de Zamboanga University

Senior High School Unit

Department of Social Sciences & Physical Education

NAME: Vanessa O. Kang DATE: August 25th 2022

SECTION: 11- HONTIVEROS

BASIC HEALTH-RELATED FITNESS (HRF) EXERCISE LOG

Instructions: From your previous activity on work sheet 3, continue to plot out your
personal HRF Exercise Log good for three (3) non-consecutive days. In
designing the exercise log,it should include the following:
⮚ FITT Principle
⮚ Three days in a week
⮚ Five (5) exercises include the following: [(2) Upper extremities, (1) Core and
(2) Lowerextremities]
⮚ 30 - 45 minutes
⮚ Alternate schedule for recovery or rest day

HRF Exercise Log

3 days in a week
Frequency
Moderate to Vigorous
Intensity
30-45 minutes
Time
Full Body Workout
Type

Day 1 Day 2 Day 3

Rest Day Rest Day Rest Day Rest Day

Jogging ( at church ) Jogging ( on school ) Jogging ( on school )

20 minutes 20 minutes 20minutes

Rest:30sec. Rest: 30 sec. Rest: 30 sec.

Jumping Jumping Jumping

Jacks Jacks Jacks
2 minutes 2 minutes 2 minutes

Rest: 30 sec. Rest: 30 sec.

Rest:30 sec.

Jump Squats Jump Squats Jump Squats

2minutes 2minutes 2minutes

Rest: 30
sec. Rest:30 sec. Rest: 30 sec.

Department of Social Sciences & Physical Education

Room 209, Faustino W Saavedra Building, Fr Eusebio Salvador SJ Campus, La Purisima Street, Zamboanga City
Email: shs_sspe@adzu.edu.ph Tel No: 991-0871 local 3035
 Ateneo de Zamboanga University
Senior High School Unit
Department of Social Sciences & Physical Education

Standing Standing Standing

Cross Cross Cross
Crunches Crunches Crunches
4 minutes 4 minutes 4 minutes

Rest: 30 Rest: 30 sec. Rest: 30 sec.

sec.
Reverse Reverse Reverse
Lunges Lunges Lunges
2 minutes 2 minutes 2 minutes

Department of Social Sciences & Physical Education

Room 209, Faustino W Saavedra Building, Fr Eusebio Salvador SJ Campus, La Purisima Street, Zamboanga City
Email: shs_sspe@adzu.edu.ph Tel No: 991-0871 local 3035