sssName: _____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 # ____6____ PH
Type of Physical Specific type of Phy
Resting Heart Activity (e.g. walking, cycling, gym
Date(s) (Aerobic/Strength)
Rate e

Day 1: Sept 18 2023

Monday 92 bpm Aerobic Jogging

Day 2: Sept 19 2023

92 bpm Aerobic Jogging
Tuesday

Day 3: Sept 20 2023 92 bpm Aerobic Jogging

Wednesday

Day 4: Sept 21 2023

92 bpm Aerobic Jogging
Thursday

Day 5: Sept 22 2023

92 bpm Strength Weighted exerc
Friday
Day 6: Sept 23 2023
Saturday 92 bpm Strength Weighted exer

Day 7: Sept 24 2023

Sunday 92 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 # _____6____

Date(s) Breakfast Lunch

Breakfast: 7:48 am Lunch: 2:30 pm D
Day 1: Sept 18 2023 Monday • Bread • 1 cup of Rice
• ham • Pork siomai
• rice • Water
• fried egg

Breakfast: 8:26 am Lunch: 4:13 pm D

Day 2: Sept 19 2023 Tuesday • Scrambled eggs • Beef shawarma
• bread • rice
• Rice • juice
• Water

Breakfast: 8:47 am Lunch: 2:30 pm D

Day 3: Sept 20 2023 • Coffee • Biscuits
Wednesday • Pandesal • Donut
• juice

Breakfast: 8:13 am Lunch: 4:00 pm D

Day 4: Sept 21 2023 • Hotdog • Fried egg
Thursday • sinangag • 1 cup of rice
• Water • Juice

Breakfast: 8:13 am Lunch: 12:40 pm D

Day 5: Sept 22 2023 Friday • Spam • fried rice
• Hotdog • egg
• Sinangag • longganisa
• Water
Breakfast: 10:43 am Lunch: 2:28 pm D
Day 6: Sept 23 2023 • Sinangag • rice
Saturday • 2 boiled eggs • chicken adobo
• Corned beef • Water
• coke

Breakfast: 10:25 am Lunch: 2: 43 pm D

Day 7: Sept 24 2023 Sunday • Milo • One cup of rice
• Pandesal • Sisig
• menudo
• Juice
Reflection:

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

• For this week I feel lighter and healthier, mentally Im developing

 a good habit

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

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

more consistent with my eating plans and exercise plans, and
also I feel an improvement in my overall strength as I added
weighted training in my routine

• 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:
_____________________________