Scribd Logo
Upload

Welcome to Scribd!

  • PhEd 12 FITNESS EXERCISE 1

    Uploaded by

    justine
    4 views7 pages
    The document outlines an individual exercise program for Kenrianne Claire L. Soco consisting of daily warm up, exercise, and cool down sessions from November 14th to December 29th. The exercises included jogging and later jumping jacks and squats, performed at a moderate intensity level based on heart rate zones and improvements were noted over time such as increased focus, endurance, and reduced body pain.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines an individual exercise program for Kenrianne Claire L. Soco consisting of daily warm up, exercise, and cool down sessions from November 14th to December 29th. The exercises included jogging and later jumping jacks and squats, performed at a moderate intensity level based on heart rate zones and improvements were noted over time such as increased focus, endurance, and reduced body pain.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    4 views7 pages

    PhEd 12 FITNESS EXERCISE 1

    Uploaded by

    justine
    The document outlines an individual exercise program for Kenrianne Claire L. Soco consisting of daily warm up, exercise, and cool down sessions from November 14th to December 29th. The exercises included jogging and later jumping jacks and squats, performed at a moderate intensity level based on heart rate zones and improvements were noted over time such as increased focus, endurance, and reduced body pain.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    PhEd 12 FITNESS EXERCISE

    Name: SOCO, KENRIANNE CLAIRE L. 


    Schedule: MF 2-3

    INDIVIDUAL EXERCISE PROGRAM

    (Frequency) (Time & Type) (Intensity) IMPROVEMENTS


    Date & Rest Physical Training Heart Rate
    Activity Zone
    November 14, Intensity: Moderate
    2022  Warm Up Level
    Monday 06:00 exercise RHR= 85 bpm  No signs of improvement yet
    am
     Jogging (2 Min. & Max. THRZ=
    minutes) 143-155 bpm

     Cool Down Training HR= 145 bpm

    November 15, Intensity: Moderate


     Warm Up
    2022 Level  More focus on daily routine
    Tuesday 06:00 exercise RHR= 82 bpm
    am  Feels the body pain
     Jogging (2 Min. & Max. THRZ=
    minutes) 142-154 bpm  Energy boost
     Cool Down Training HR= 145 bpm

    REST
    November 17, Intensity: Moderate
    2022  Warm Up Level  Can perform much better
    Thursday 06:00 exercise RHR= 80 but still have a body pain
    am
     Jogging (3 Min. & Max. THRZ=
    minutes) 141-153 bpm
     Cool Down Training HR= 148 bpm

    November 18, Intensity: Moderate


     More focus on daily routine
    2022 Level
    Friday RHR= 85 bpm  Can perform better
    06:00 am  Warm Up
    Min. & Max. THRZ=  Still feel body pain but not
     Jogging (3 143-155 bpm that much
    minutes)

     Cool Down Training HR= 145 bpm

    November 21, Intensity: Moderate


    2022 Level  More focus on daily routine
    Monday  Warm Up RHR= 87 bpm
    06:00 am  Can perform even better
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm  No more body pain

     Cool Down
    Training HR=  bpm

    November 22, Intensity: Moderate


    2022 Level 
    Tuesday 06:00  Warm Up RHR= 84 bpm
    am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR= bpm

    November 24, Intensity: Moderate


    2022 Level
    Thursday 06:00  Warm Up RHR= 86 bpm
    am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR=  bpm

    November 25, Intensity: Moderate


    2022 Level
    Friday  Warm Up RHR= 87 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm
     Cool Down
    Training HR=  bpm

    November 28, Intensity: Moderate


    2022 Level
    Monday  Warm Up RHR= 87 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR=  bpm

    November 29, Intensity: Moderate


    2022 Level
    Tuesday  Warm Up RHR= 85 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR=  bpm

    December 1, Intensity: Moderate


    2022 Level
    Thursday  Warm Up RHR= 86 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR= bpm

    December 2, Intensity: Moderate


    2022 Level
    Friday  Warm Up RHR= 87 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR= bpm
    December 5, Intensity: Moderate
    2022 Level
    Monday  Warm Up RHR= 85 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR=  bpm

    December 6, Intensity: Moderate


    2022 Level
    Tuesday  Warm Up RHR= 88 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR= bpm

    December 8, Intensity: Moderate


    2022 Level
    Thursday  Warm Up RHR= 88 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR= bpm

    December 9, Intensity: Moderate


    2022 Level
    Friday  Warm Up RHR= 83 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR=  bpm

    December 12, Intensity: Moderate


    2022 Level
    Monday  Warm Up RHR= 87 bpm
    06:00 am
     Jogging (5 Min. & Max. THRZ=
    minutes) bpm

     Cool Down
    Training HR=  bpm

    REST DUE TO
    HYPERTENSION
    REST

    December 15, Intensity: Moderate


    2022  Warm Up Level
    Thursday RHR= 8 bpm
    06:00 am  Jumping
    Jacks (2 Min. & Max. THRZ=
    minutes) bpm

     Squats (1
    minute) Training HR=  bpm

     Cool Down

    December 16, Intensity: Moderate


    2022 Level
    Friday  Warm Up RHR= 85 bpm
    06:00 am
     Jumping Min. & Max. THRZ=
    Jacks (2 bpm
    minutes)

     Squats (1 Training HR=  bpm


    minute)

     Cool Down

    December 19, Intensity: Moderate


    2022 Level
    Monday  Warm Up RHR= bpm
    04:00 pm
     Jumping Min. & Max. THRZ=
    Jacks (2 bpm
    minutes)

     Squats (1 Training HR=  bpm


    minute)

     Cool Down

    December 20, Intensity: Moderate


    2022 Level
    Tuesday  Warm Up RHR= bpm
    04:00 pm
     Jumping Min. & Max. THRZ=
    Jacks (2 bpm
    minutes)

     Squats (1 Training HR= bpm


    minute)

     Cool Down

    December 22, Intensity: Moderate


    2022 Level
    Thursday  Warm Up RHR= bpm
    04:00 pm
     Jumping Min. & Max. THRZ=
    Jacks (2 bpm
    minutes)

     Squats (1 Training HR=  bpm


    minute)

     Cool Down

    December 23, Intensity: Moderate


    2022 Level
    Friday  Warm Up RHR= bpm
    04:00 pm
     Jumping Min. & Max. THRZ=
    Jacks (2 bpm
    minutes)

     Squats (1 Training HR=  bpm


    minute)

     Cool Down
    December 26, Intensity: Moderate
    2022 Level
    Monday  Warm Up RHR= bpm
    06:00 am
     Jumping Min. & Max. THRZ=
    Jacks (2 bpm
    minutes)

     Squats (1 Training HR=  bpm


    minute)

     Cool Down

    December 27, Intensity: Moderate


    2022 Level
    Tuesday  Warm Up RHR= bpm
    06:00 am
     Jumping Min. & Max. THRZ=
    Jacks (2 bpm
    minutes)

     Squats (1 Training HR=  bpm


    minute)

     Cool Down

    December 29, Intensity: Moderate


    2022 Level
    Thursday  Warm Up RHR= bpm
    06:00 am
     Jumping Min. & Max. THRZ=
    Jacks (2 bpm
    minutes)
     Squats (1
    minute) Training HR=  bpm

     Cool Down

    You might also like