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  • Fitness Program

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    Xhil Gutierez
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    The document outlines guidelines for a fitness program including cardiorespiratory endurance, flexibility, and coordination components. It recommends exercising cardiorespiratory endurance once a week at 60-85% target heart rate for 1 to 1.5 hours through activities like swimming, running, or jogging. For flexibility, it suggests developmental stretching 2-3 times per week by holding stretches for 10-15 seconds to improve range of motion. Coordination exercises should be done twice a week for 15-30 minutes through activities like biking or hand-eye coordination drills. The results of fitness tests for an individual measure their performance in areas like step tests, pushups, jumps, stretches, balances, agility, coordination, reaction

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    FITNESS PROGRAM

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    The document outlines guidelines for a fitness program including cardiorespiratory endurance, flexibility, and coordination components. It recommends exercising cardiorespiratory endurance once a week at 60-85% target heart rate for 1 to 1.5 hours through activities like swimming, running, or jogging. For flexibility, it suggests developmental stretching 2-3 times per week by holding stretches for 10-15 seconds to improve range of motion. Coordination exercises should be done twice a week for 15-30 minutes through activities like biking or hand-eye coordination drills. The results of fitness tests for an individual measure their performance in areas like step tests, pushups, jumps, stretches, balances, agility, coordination, reaction

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    © All Rights Reserved
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    1 views2 pages

    Fitness Program

    Uploaded by

    Xhil Gutierez
    The document outlines guidelines for a fitness program including cardiorespiratory endurance, flexibility, and coordination components. It recommends exercising cardiorespiratory endurance once a week at 60-85% target heart rate for 1 to 1.5 hours through activities like swimming, running, or jogging. For flexibility, it suggests developmental stretching 2-3 times per week by holding stretches for 10-15 seconds to improve range of motion. Coordination exercises should be done twice a week for 15-30 minutes through activities like biking or hand-eye coordination drills. The results of fitness tests for an individual measure their performance in areas like step tests, pushups, jumps, stretches, balances, agility, coordination, reaction

    Copyright:

    © All Rights Reserved
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    of 2

    JOHN XHIELWEIN G.

    GUTIEREZ BSN 1-C

    FITNESS PROGRAM
    FITT Guidelines Cardiorespiratory Flexibility coordination
    Endurance

    Frequency Once a week Developmental Twice a week


    Stretching: To
    improve flexibility, 2-
    3 times/week
    Intensity 60-85% THR Stretch muscles and Gradual increase of
    hold beyond their intensity
    normal length
    Time 1 hour - 1 hour and 30 minutes 15-30 minutes
    Hold each stretch for
    10-15 seconds. 20 if
    still able

    Type Swimming, running, jogging stretching Biking, hand-eye


    coordination
    activities.

    Location Pool, gym, outdoors Indoors, gym, pool Indoors, outdoors


    JOHN XHIELWEIN G. GUTIEREZ BSN 1-C

    Results of fitness test:

    1. Step Test (Cardio-Respiratory) 110 bpm

    2. Push-up ( Strength) 20 reps

    3. Standing long Jump ( Power) 110cm (initial) 148cm(final)

    4. Sit and Reach ( Flexibility) 43 cm(initial) 50cm(final)

    5. Stork Balance (Balance) 2 minutes

    6. Hexagon Agility Test ( Agility) 6 seconds

    7. Juggling (Coordination) 1 minute and 32 seconds


    8. Ruler Drop (Reaction Time) .49 seconds average

    9. Curl-Up (Muscular Endurance) 21 reps

    10. Body Composition (BMI) Weight: 56kg

    Height: 5.2 ft  1.57m

    Formula: Weight/Height2

    56kg/ (1.57)2

    56kg/ 2.46m2

    = 22.76 kg/m2

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