Movement Enhancement 1

Physical Fitness Test Record Sheet

Name:Ayessa Gail A. Calderon Birthdate: 09/15/23 Age: 18 Gender: Female
Course Code: PAHF (3191) Teacher’s Name: Ivy Singson

BOTTOM LINE
1. After knowing the result of your physical fitness test, what does the result reflect?

A physical fitness test's findings represent an individual's current physical health,

encompassing factors such as cardiovascular fitness, muscular strength, flexibility,
balance, coordination, agility, response time, power, and overall fitness level. These
findings aid in identifying strengths and weaknesses, creating individual training
regimens, and measuring progress over time.

2. As a working or full-time student, not to mention the addiction of students to the

Internet or video games including social networking sites, how will you maintain your
physical fitness?

To stay physically healthy as a working or full-time student in the age of the Internet,
video games, and social media, it's critical to plan frequent exercises, set realistic
objectives, and value consistency. Choose time-saving activities, including physical
activity in your daily routine, and minimize your screen time. Participating in group
exercise activities, eating well, getting enough sleep, seeking help, and using
technology sensibly may all help to create a balance between academics, work, and
fitness, assuring not just a healthy body but also enhanced focus and general well-
being.

3. Make your own Personal Fitness Plan

1. Fitness goals:
✔ Enhance core stability and balance.

✔ Increase muscular strength.

✔ Improve agility and cardiovascular endurance.

✔ Participate in regular strength training workouts.

Movement Enhancement 2

Week 1-4: Building Strength and Endurance

Monday: Strength Training

✔ Full-body strength workout (bodyweight exercises or gym equipment) - 3 sets

of 10-12 reps each.

✔ 10 minutes of dynamic stretching.

Wednesday: Cardiovascular Workout

 30 minutes of cycling or swimming.
 10 minutes of static stretching.

Friday: Rest and Recovery

Incorporate a rest day to allow muscles to recover.

Week 5-8: Increasing Intensity and Flexibility

Monday: Cardiovascular Workout
 40 minutes of running or brisk walking.
 10 minutes of yoga for flexibility.

Wednesday: Strength Training

 Targeted muscle group workouts (focus on upper body one day, lower body the
next) - 3 sets of 8-10 reps each.
 10 minutes of dynamic stretching.

Friday: Cardiovascular Workout

 45 minutes of high-intensity interval training (HIIT).
 10 minutes of static stretching.
Movement Enhancement 3

Week 9-12: Advanced Training and Core Focus

Monday: Strength Training
 Advanced strength exercises (e.g., weighted squats, deadlifts) - 3 sets of 6-8
reps each.
 10 minutes of core-specific exercises (planks, Russian twists).

Wednesday: Cardiovascular Workout

 45 minutes of interval running or spinning.
 10 minutes of yoga for relaxation.

Friday: Strength and Cardio Combo

 Circuit workout combining strength and cardio exercises - 4 sets of 8-10 reps
each.
 10 minutes of dynamic stretching.

Nutrition Guidelines:
 Eat a well-balanced diet that includes lean proteins, entire grains, and a variety of
fruits and vegetables.
 Use portion management and attentive eating to your advantage.
 Drink at least 8 glasses of water every day to stay hydrated.
 Reduce your intake of processed meals, sugary snacks, and alcohol.
 For maximum healing and vigor, get 7-9 hours of excellent sleep every night.