SARAH SOPHIA M.

ARAGON BSCE 1-C

SHORT-TERM VS. LONG-TERM GOALS

Identify the difference between short-term and long-term fitness goals, and what role
each plays in your workouts. Write STG if it is a short-term goal and LTG if it is a long
term goal.

STG 1. It is achievable in a shorter amount of time

.
LTG 2. Run a bit farther every week, or add an extra workout session each week
and burning calories over time.

LTG 3. Workout three times a week, eat less carbs and run 1.5 kilometer a day.

STG 4. Running 5K, or running a half marathon.

LTG 5. Adjusting eating habits like cutting out soft drinks or adding extra reps
onto your sets or adding more weight onto each set.

LTG 6. Living healthier, lowering your BMI or your CHOLESTEROL making lifestyle
changes.

LTG 7. To lose 10 kg, 25 kg or 50 kg in a couple of weeks or months.

STG 8. You can achieve your fitness activity by the end of the day, the end of the
week or the end of the month.

LTG 9. It takes more time, more perseverance and more will power to achieve.

LTG 10. It is a fitness goal that you set for yourself as an end goal, one that you wish
to achieve with all your workouts.
 EVALUATION
Identify the F.I.T.T Variables

1. Nathaniel is starting to train for the Bacolod to Talisay bike ride. He rides his bike 5
times a week. Each ride is 2 hours long. Nathaniel uses a heart rate monitor to
measure his intensity as he rides. His goal is to be in his Heart Rate Zone during
his ride (65% - 85% or level 4 RPE).

Fill out the space with based on Jason’s physical activity.

Frequency 5 times a week

Intensity 65%-85% level 4 RPE

Time 2 hours long

Type biking

2. Marie rides her bike for an hour and thirty minutes Monday to Friday on the Inter
Urban trail. Throughout her ride, she checks her pulse to make sure she is at her
Heart Rate Zone (65%-85%).
Frequency Monday to Friday

Intensity 65% - 85%

Time 1 hr 30 minutes

Type biking
3. F.I.T.T Formula: Fill out the table on your OWN Physical Activity and Exercise.

Exercise Frequency Intensity Time Type

based Activity

Cardiovascu ● 3-5 days ● Moderate ● 30 ● Dancing

lar per week ● 60-70 heart minutes/ ● Jumping
Endurance rate day ● Jogging

Muscular ● 2-3 days ● Moderate ● 30-60 ● squats

Endurance per week ● 8-10 mins ● crunches
● Different exercises ● Progressio ● lunges
muscle ● 8-12 sets n ● push ups
group ● 3 reps ● overload ● Body
● 2-5 minutes weight
rest

Muscular ● 2 times ● Moderate to ● 30-60 mins ● Lifting

Strength per week hard ● Progressio weights
● Different ● 8-10 n ● working
muscle exercises ● overload with
group ● 8-10 reps resistance
● 4 sets bands
● 5-7 mins
rest

Flexibility ● 2-3 days ● Low intensity ● 10-30 ● stretching

Exercises per week seconds
every
stretch or
position