Personalized Training Plan

The first step to any workout routine is to evaluate how fit you are for your chosen
physical activity. You want to get a beach body? Great!. You want to improve your endurance and
run that marathon you’ve aim to? Good!. All off those goals are wonderful goals. It’s what will
keep you motivated and excited to exercise and succeed. The important thing is to choose
activities you enjoy and your consistency in achieving goals.

Activity 12:

General Instructions:

1. Use your personalized 1 month training exercises and perform it for the
preparation of your final terminal out.
2. You will be monitored/checked by your instructor everyweek. You have to submit
the monitoring log every week to monitor your weekly activity
3. You need to complete the four weeks of your personalized training exercises
guided by your instructor.
4. Submit your weekly activity with attach proof that you’ve performed the weekly
activity, it could be picture or video and send it via messenger or google classroom
for weekly monitoring .
5. Focus on your training exercise and make it sure that you follow your designed
training plan.
6. You can revise your workout plan if you think that this plan is already quite easy
and need to level up to the highest form of training activity. Note: consult first
your instructor for approval of any changes in your program plan(optional).
7. You will be graded every week attached herewith is the rubric for the activity.
8. Read the reminder below for you to be guided.

Reminder:

 Fill in the Physical Activity Log every week ( 1 week 1 Activity log ).
 Wear comfortable cotton clothes during exercise or you can wear P.E uniform.
 Use proper footwear during exercises.
 Breathe in and out normally from nose. Avoid mouth-breathing.

Rest for a minute or so if you feel fatigue.



Be relaxed and maintain proper posture during exercise. It is good to look into a mirror during
 initial days of exercise.

 Balanced diet is also necessary appropriate benefits of exercise. Consult a dietitian for reducing
 weigh if necessary.

Note: refer this form to your Activity 8. Individual Core Training Plan. It should be reflected all
exercises in your (Act. 8- ICTP).

Personalized Monitoring Log

Subject: PATH-FIT 2 Section Code: ___________________

Semester/Year: 2nd 2020-2021 Time Schedule: __________________

Name: ___________________________________________________ Age: ______ Gender:

_____________________
Birthdate: _________________________________ Birth Place:
____________________________________________
Weight: _____ Height: ______ BMI: _____ Category: _________________
Waist Circumference: _________Hip Circumference: ______ Status: ______________________
How much physical activity do I need to do?
This chart helps you track your physical activity progress: it is important to include both aerobic activities and
strength training activities. My aerobic activities this week
My goal is to do ___________________exercise activities for a total of _______ hours and ______ minutes this week.
WEEK #:___________________

WARM UP
ACTIVITY SETS REPS TIME DIST INTENSITY INSTRUCTOR’S REMARK

AEROBIC ACTIVITY (MON,WED,FRI)

EXERCISES SETS REPS/TIME LEVEL REST TIME INSTRUCTOR’S REMARK
2 5mins. 10sec
RUNNING Easy/Moderate/Hard
Note: Make sure to have at least 10 seconds of rest after every exercise and 2 minutes for every sets.

STRENGTHENING ACTIVITY (TUESDAY AND THURSDAY)

EXERCISES SETS REPS WEIGHT REST TIME INSTRUCTOR’S REMARK

Note: Make sure to have at least 10 secon ds of rest after every exercise and 2 minutes for every sets.

COOL DOWN
ACTIVITY SETS REPS TIME DIST INSTRUCTOR’S REMARK