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FITT-Based Personal Training Plan

The document outlines an exercise plan focused on improving cardiovascular endurance, muscular strength, muscular endurance, and flexibility. The plan includes exercises like standing side hops, basic planks, lunges with overhead presses, and body weight squats. The frequency, intensity, and duration of each exercise is specified, such as performing standing side hops 5 days a week for 2 sets of 30 seconds to 1 minute at a moderate intensity. The overall goal is a well-rounded routine targeting all aspects of health-related fitness.

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179 views1 page

FITT-Based Personal Training Plan

The document outlines an exercise plan focused on improving cardiovascular endurance, muscular strength, muscular endurance, and flexibility. The plan includes exercises like standing side hops, basic planks, lunges with overhead presses, and body weight squats. The frequency, intensity, and duration of each exercise is specified, such as performing standing side hops 5 days a week for 2 sets of 30 seconds to 1 minute at a moderate intensity. The overall goal is a well-rounded routine targeting all aspects of health-related fitness.

Uploaded by

Dan Dan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

NAME: DE LEON, BIANCA M.

PE NUMBER: 10

TYPE FREQUENCY INTENSITY TIME


How long will you do the exercise?
What kind of exercise are How often will you do How hard will the exercise be?
Health-Related Fitness you going to perform? the exercise? Provide Is it moderate or vigorous
Provide the number of seconds/
minutes, Repetition Maximum (RM)
Provide the name of the the number of days intensity?
consumed in doing the
preferred exercise
exercise/workout

Cardio-Respiratory Endurance  Standing side hops 5 days Moderate 2 sets of 30 seconds to 1 minute

 Basic plank - 10 counts and 6 repetitions


 Lunge with - 2 sets of 10-15 repetitions per
Muscular Strength Overhead Press 2 times in a week Moderate leg
 Glute Bridge - 2 sets of 10-15 repetitions
 Reverse Lunge - 2 sets of 1 minute per leg
 Dumbbell Chopper - 2 repetitions of 2 minutes

 Body weight squats 3 Days Moderate 3 sets of 20 repetitions


Muscular Endurance
 Knees to Chest
stretch
 Side Bend Stretch - Hold for at least 15-30
Flexibility  Lunging Hip Flexor seconds per leg
Stretch 4 times in a week Light - 2 sets of 20 seconds per side
 Seated Neck - 2 sets of 30 seconds per leg
Release - 30 seconds per side
 Extended Puppy - 30 seconds to 1 minute
Pose

HOLY ANGEL UNIVERSITY | SCHOOL OF ARTS AND SCIENCES | PHYSICAL EDUCATION


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