UNIVERSITY OF CALOOCAN CITY

Biglang Awa St., Corner Catleya St., EDSA, Caloocan City

COLLEGE OF LIBERAL ARTS AND SCIENCES

MOVEMENT COMPETENCY TRAINING

SUBJECT CODE : PATHFIT 1

MODULE NO. :4
WEEK :5
TOPIC OR LESSON : Designing of Personal Training Program
SUB-TOPIC/S : Designing of Personal Training Program Matrix

OVERVIEW OF THE TOPIC

A personal exercise program is a strategy that details the physical exercises you should
perform in order to reach your goal and the amount of time you should spend on each exercise.

Each program is tailored specifically to the person’s needs and goals. For example,
people looking to put on muscle will need a completely different plan from those looking to lose
weight.

LEARNING
OUTCOMES

1. Familiarize oneself with Personal Training Program.

2. Design a Personal Training Program.

LEARNING
OBJECTIVES

At the end of the week, the students are expected to:

1. described the objectives of the Personal Training Program;
2. discussed the steps of designing a Personal Training Program; and
3. appreciated the importance of the Personal Training Program through designing one for
self.

ENGAGE

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

Activity1: “WHAT AM I?”

EXPLORE

ACTIVITY 2: REBUS
Directions: Unlock the hidden word by debunking the rebus puzzle below:

EXPLAIN

Activity 3: Read, Think and Share

Directions: Read and understand the concepts below. You can raise questions that you want to
clarify where students and teacher must collaborate in this part.

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

Designing a fitness training plan that's tailored to your personal goals will make you more likely
to succeed. The key to designing an effective training plan is determining your goals, choosing
the right kind of exercises, and tracking your progress along the way. By doing these things and
sticking to your plan, you'll be on your way to achieving your fitness goals.

PART I: Determining Your Goals

1. Make a list of your personal fitness goals. Organizing your goals on paper will make it easier
to design a training plan based on them. Take time to really think about what you want to
achieve with your training plan.
2. Come up with a realistic timeline for achieving your goals. The timeline for your fitness
training plan depends on what your specific goals are. Establishing a timeline can make it
easier to schedule your workouts and stick to your plan.
3. Measure your current fitness level. Before you design your fitness training plan, it's a good
idea to figure out what level of physical fitness you're starting at. Then, you can compare
your stats along the way to your starting point and see how much progress you've made.
4. Make dietary changes to help yourself meet your fitness goals. While routine exercise can
help you meet your goals, you may also want to adopt a healthier diet, especially if you're
trying to lose weight or put on muscle mass. Eating healthier foods will give you more
energy for your workouts, and it will help you see faster results.

PART II: Designing Your Workouts

1. Include 5-10 minutes of warm-up stretches before your workouts. Do dynamic stretches
that move the muscles you plan on working out through their full range of motion. Try
lunges, arm circles, high kicks, or marching to help get your blood flowing and your heart
pumping.
2. Do moderate and vigorous aerobic exercises if your goal is to lose weight. Including 150-
300 minutes of moderate and vigorous aerobic exercise a week in your fitness training
plan can help you achieve your weight-loss goal.

5. Do weight-training exercises if your goal is to gain muscle mass. Thirty minutes of weight-
training exercises 2-3 times a week can help build your muscles and make them stronger.
6. Do both aerobic and weight-training exercises if your goal is overall fitness. Including both
aerobic and weight-training exercises in your fitness training plan can help you be a
healthier person overall. If your goals don't require you to prioritize one form of exercise
over the other, then do a balance of both.
7. Balance your training plan by doing different exercises. When you’re designing your
training plan, including a variety of exercises instead of just 1 or 2. Doing a bunch of
different exercises can help work out different parts of your body and prevent your muscles
from getting strained because of overuse.
8. Start with low-intensity workouts and progress slowly.[17] When you're first starting out
with your fitness training plan, it's important that you start slowly with lower-intensity

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

exercises so you don't injure yourself. As you get stronger, you can gradually increase the
intensity of your exercises.
9. Include time for recovery in your plan. Giving your body time to recover after your
workouts lets your muscles repair themselves, and it also helps prevent injury. Give your
muscle groups at least 1-2 days to recover before you work them out again.

PART III: Tracking Your Progress

1. Log your workouts so you know how much you’re exercising. Keeping track of when
you’re working out will tell you whether or not you’re sticking to your fitness plan and
being consistent. You can also use your log to help you figure out which exercises are
working and which ones aren’t, and also to see how much you’re progressing with your
workouts.
2. Weigh yourself once a week. If one of the goals of your fitness training plan is to lose
weight or gain muscle mass, weighing yourself on a scale will help you track your
progress.
3. Keep a journal about how you feel physically and emotionally. If your fitness goal is to
feel better about yourself or feel healthier in general, journaling your thoughts can help
you track your progress. Take time every day or even just once a week to write down
how you’re feeling.
4. Adjust your fitness training plan as needed. Use the information you're gathering in your
log and on the scale to determine whether or not your training plan is working. If you're
not seeing the results you were hoping for, you may need to increase the intensity and
duration of your workouts.

What are the benefits of using a personal program?

Simply put, setting goals and having a strategy in place will dramatically increase your chances
of achieving your goals.

If your plan has been put together properly you should really be getting the most out of your
workouts, which is especially important if you are looking to achieve your goals in a limited
amount of time.

Having a plan in place will also allow you to measure your progress as you go along, so you can
see whether you are on track.

ELABORAT
E

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

Activity 4: Synthesizing Ideas

Guide Questions:
1. What is Personal Training Program all about?
2. Why do you think familiarizing oneself with this is important?
3. How do the three parts of designing a personal training program affect one another?

EVALUATE

Activity 5: “Work It! Design your own Training Program”

Directions: Try working with a partner. Consider your age, preferred training program intensity,
equipment, and diet. Design your own training program following the table below:

Make use of
the table below as your guide on making your own Training Program:

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

REFERENCE
S
 https://www.simplygym.net/importance-personal-exercise-programme/
 https://www.wikihow.com/Design-a-Fitness-Training-Plan
 https://www.pinterest.com/pin/686306430694315446/

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 UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City
COLLEGE OF LIBERAL ARTS AND SCIENCES

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