Name: _____Casimero, Chris Saleh L

Instructor’s name: Mrs. Ana Marie Jimenez

Year& Section: 1st year CE 11 S10
Schedule: __3:30pm – 5:3pm____________
“PATHFit 1 Fitness Journal”
Instructions:
• List down your physical activities and follow the following
recommendations from World Health Organization to maintain good
health.
• 150-300 minutes of moderate-intensity or 75-159 minutes of
vigorous aerobic physical activity in a week
• 2 or more days per week of strengthening exercises that
target large muscle groups
• Indicate all the parameters (date, resting heart rate, type of
physical activity, specific type of physical activity, intensity,
maximal heart rate, and duration) needed to track progression.
Write “Rest Day” if you had a rest day for that day.
• At the end the week, reflect on whether you were able to achieve the
recommended physical activities.
• Track your daily steps using any step counter. Aim for at least 10,000
steps each day to maintain optimum health.
WEEK # ____1____ PH
Type of Physical Specific type of Phy
Resting Heart Activity (e.g. walking, cycling, gym
Date(s) (Aerobic/Strength)
Rate e

• Push ups
Day 1: Aug 21 2023 • Planks
Monday 130 bpm strength • High steppin
• Bicycle crunc
•

Day 2: Aug 22 2023

132 bpm Aerobic Cycling
Tuesday

Day 3: Aug 23 2023

130 bpm Aerobic Walking
Wednesday

Day 4: Aug 24 2023

130 bpm Aerobic Walking
Thursday

• Walking
Day 5: Aug 25 2023 • Sprinting
130 bpm Aerobic/ strength
Friday • Planks
• Push ups
Day 6: Aug 26 2023
Saturday 130 bpm Aerobic Swimming

Day 7: Aug 27 2023

130 bpm Rest Day

Instructions:
 • List down all the foods and beverages that you are eating every day. Be
as detailed as possible.
• Do not leave any blank cells. If you did not eat a certain meal, write
“skipped” and indicate your reason(s).
• At the end of the week, reflect on your eating pattern and think of an
action plan to improve your eating habits to improve your fitness goal.
WEEK # _____1____

Date(s) Breakfast Lunch

Breakfast: 9:27 am Lunch: 1:20 pm D
Day 1: Aug 21 2023 Monday • Pandesal 6 pieces • 3 pieces of adobong manok
• Scrambled eggs • 1 and a half cup of rice
• Glass of water • Ice tea

Breakfast: 8:00 am Lunch: 11:30 am D

Day 2: Aug 22 2023 Tuesday • 3 pieces of raisin • Iced tea
bread • burger
• Scrambled eggs
• coffee

Breakfast: 9:15 am Lunch: 2:30 pm D

Day 3: Aug 23 2023 • 5 pieces pandesal • Chicken Shawarma
Wednesday • Fried egg • Soda
• Water

Breakfast: Lunch: 3:00 pm D

Day 4: Aug 24 2023 Thursday • Skipped, woke up • 1 cup of rice
late • Chicken shawarma
• Water

Breakfast: 8:15 am Lunch: 10: 40 am D

Day 5: Aug 25 2023 Friday • 1 cup of rice • 1 cup of rice
• 1 piece • 3 pieces ham
hotdog/sausage • Water
• 1 piece fried egg
• Water

Breakfast: 8:15 am Lunch: 1: 43 pm D

Day 6: Aug 26 2023 Saturday • Champorado • 1 cup of rice
• Glass of milk • Roasted chicken
• soda

Breakfast: 8:45 am Lunch: 1: 17 pm D

Day 7: Aug 27 2023 Sunday • Macaroni soup • 1 cup of rice
• Water • Macaroni soup
• Pork Barbeque
• Soda
Reflection:

• How do you feel at this moment? Both mentally and physically?

 • Physically I feel active and can handle physical activities on a
daily basis, and mentally I feel refreshed and relaxed

• How did fitness journaling help you improve your fitness goals?

• It has helped me track my diets and exercise which helps me

improve my eating and exercising activities

• What is one thing that you can do today to help achieve your
long-term goals?

• I can make a more precise schedule on when and what to

exercise to have a target goal on what to focus on. And for my
diet I can make a meal plan for a certain day to ensure that my
body can gain proper nutrients and of course to eat healthy.
“I affirm that I have not given or received any unauthorized help on this assignment and that this work
is my own”
STUDENT’S SIGNATURE: ____________________________ DATE:
_____________________________