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    Carel Kaye Gaviola
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    This document outlines Carel Kaye P. Gaviola's individual exercise program consisting of aerobic/cardio warm-up and cool down exercises followed by 60 minutes of dance, swimming, or other physical activity at a moderate intensity heart rate zone between 138-150.6 bpm. Over the two week period, improvements were seen in increased focus, energy levels, and ability to perform dance exercises for longer durations of over 60 minutes and even over an hour.

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    This document outlines Carel Kaye P. Gaviola's individual exercise program consisting of aerobic/cardio warm-up and cool down exercises followed by 60 minutes of dance, swimming, or other physical activity at a moderate intensity heart rate zone between 138-150.6 bpm. Over the two week period, improvements were seen in increased focus, energy levels, and ability to perform dance exercises for longer durations of over 60 minutes and even over an hour.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    4 views3 pages

    Fitness Exercise

    Uploaded by

    Carel Kaye Gaviola
    This document outlines Carel Kaye P. Gaviola's individual exercise program consisting of aerobic/cardio warm-up and cool down exercises followed by 60 minutes of dance, swimming, or other physical activity at a moderate intensity heart rate zone between 138-150.6 bpm. Over the two week period, improvements were seen in increased focus, energy levels, and ability to perform dance exercises for longer durations of over 60 minutes and even over an hour.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    PhEd 12 FITNESS EXERCISE

    Name: CAREL KAYE P. GAVIOLA


    Schedule: TTH 9-10

    INDIVIDUAL EXERCISE PROGRAM


    (Frequency) (Time & Type) (Intensity)
    IMPROVEMENTS
    Date & Rest Physical Activity Training Heart Rate Zone
    April 04, 2022  Aerobic/Cardio Warm-up 20 minutes Intensity: Moderate Level  No sign of improvement yet
    Monday  Cool down exercise RHR= 75 bpm
    06:30 am
    Min. & Max. THRZ= 138 – 150.6
    bpm

    Training HR= 120 bpm


    April 05, 2022  Aerobic/Cardio Warm-up 20 minutes Intensity: Moderate Level  More focus on my daily routine
    Tuesday  60 minutes dance exercise RHR= 75 bpm  Energy booster
    06:30 am  Cool down exercise  Can perform dance exercise for
    Min. & Max. THRZ= 138 – 150.6 more than 60 minutes
    bpm

    Training HR= 120 bpm


    REST
    April 07,2022  Aerobic/Cardio Warm-up 20 minutes Intensity: Moderate Level  More focus on my daily routine
    Thursday  Swimming for 60 minutes RHR= 75 bpm  Energy booster
    06:30 am  Cool down exercise  Can perform dance exercise for
    Min. & Max. THRZ= 138 – 150.6 more than 60 minutes
    bpm

    Training HR= 120 bpm


    April 08,2022  Aerobic/Cardio Warm-up 20 minutes Intensity: Moderate Level  More focus on my daily routine
    Friday  Cool down exercise RHR= 75 bpm  Energy booster
    06:30 am  Can perform dance exercise for
    Min. & Max. THRZ= 138 – 150.6 more than an hour
    bpm

    Training HR= 120 bpm

    (Frequency) (Time & Type) (Intensity)


    IMPROVEMENTS
    Date & Rest Physical Activity Training Heart Rate Zone
    April 11, 2022  Aerobic/Cardio Warm-up 20 Intensity: Moderate Level  No sign of improvement yet
    Monday minutes RHR= 75 bpm
    06:30 am  Cool down exercise
    Min. & Max. THRZ= 138 – 150.6
    bpm

    Training HR= 120 bpm


    April 12, 2022  Aerobic/Cardio Warm-up 20 Intensity: Moderate Level  More focus on my daily
    Tuesday minutes RHR= 75 bpm routine
    06:30 am  60 minutes dance exercise  Energy booster
     Cool down exercise Min. & Max. THRZ= 138 – 150.6  Can perform dance exercise
    bpm for more than 60 minutes

    Training HR= 120 bpm


    REST
    April 14, 2022  Aerobic/Cardio Warm-up 20 Intensity: Moderate Level  More focus on my daily
    Thursday minutes RHR= 75 bpm routine
    06:30 am  Swimming for 60 minutes  Energy booster
     Cool down exercise Min. & Max. THRZ= 138 – 150.6  Can perform dance exercise
    bpm for more than 60 minutes

    Training HR= 120 bpm


    April 15, 2022  Aerobic/Cardio Warm-up 20 Intensity: Moderate Level  More focus on my daily
    Friday minutes RHR= 75 bpm routine
    06:30 am  Cool down exercise  Energy booster
    Min. & Max. THRZ= 138 – 150.6  Can perform dance exercise
    bpm for more than an hour
    Training HR= 120 bpm

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