PERSONAL FITNESS PROFILE

Name: Francis Jaen A. Gamalo

Student ID No.: 2022302062

Age: 21

Sex: Male

Weight: 48

Height: 152 cm

BMI: 20.775 kg/m

BEFORE:

Pulse Rate (Resting): 76bmp

Pulse Rate (Exercise): 114bbmp

Recovery Heart Rate: 99bpm

AFTER:

Pulse Rate (Resting): 79

Pulse Rate (Exercise): 112

Recovery Heart Rate: 110

Warm-up and Stretching
Instructions: Perform these activities based on your fitness level. Check the
box if you completed the activity on that day.
Note: Ensure proper execution of each physical activity to prevent injuries.

Date or Day of the Week S M T W TH F SA

Total body warm-up: walking,

biking, easy running

Foot and ankle stretch:

extension of both feet

Foot and ankle stretch: flexion

of both feet

Calf and Achilles tendon

stretch: right leg

Calf and Achilles tendon

stretch: left leg

Quadriceps stretch: right leg

Quadriceps stretch: left leg

Hamstring stretch

Groin stretch

Lower-back stretch

Arm and shoulder stretch

Arm circle forward

Arm circle backward