Name: Mac Jhoven R. Bilaos Gr. And Sec.

: 11 STEM-Quisumbing

Physical Education & Health I

Lesson No.2 Activity Sheet
Activity: Fitness Contract

MY PERSONAL FITNESS PROGRAM PLAN AND CONTRACT

I, Mac Jhoven Bilaos, am contracting with myself to follow a physical fitness program to work toward the
following goals:

Specific or short-term goals

• Losing weight in a healthy and productive manner

• I will enhance and raise my metabolic rate to exercise at least 3 times a day

General or Long-term goals

• Improve physical and psychological well-being as well as mental mindset

• Muscle mass and body weight were to developed and maintained with lower cholesterol levels.

My program plan is as follows:

Activities Components (Check ✓) Frequency (Check ✓) Intensity Time

(bpm) (mins)

CRE MS ME F BC M Tu W Th F Sa Sun
Running/Jogging ✓ ✓ ✓ ✓ ✓ ✓ ✓ 110-150 35-60 mins

Abdominal ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ 130-170 40 mins

Crunches
Body Chinning ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ 90-130 20-30 mins

Cardiorespiratory Endurance (CRE), Muscular Strength (MS), Muscular Endurance, Flexibility (F), Body Composition (BC)

My Program will begin on. My program includes the following schedule of mini-goals. For each step in my
program, I will give myself the reward listed.

Adequate food rations should be consumed November 10, 2021 Drawing Light pad

(Mini goal 1) Date Reward

Conducting program for a minimum of 4 weeks January 20, 2022 Valorant Points

(Mini goal 2) Date Reward

My program will include the addition of physical activity to my daily routine:

• Yoga

• Jumping Rope

• Ankle Workout/Reflexology

• Push-ups

I will use the following tools to monitor my program and my progress toward my goals:

• Phone Workout App

• Laptop

• Weighing Scale

• Notion Planner

I signed this contract as an indication of my personal commitment to reach my goal.

October 20, 2021

I have recruited a helper who will witness my contract:

Marjorie Anne R. Bilaos

October 20, 2021