PATHFIT 2 PORTFOLIO

SUBMITTED BY:
ANA LIZA P. GALIT
SUBMITTED TO:
MRS. BERNALYN BALCABA
PE TEACHER

GOAL: TO IMPROVE MY
CARDIOVASCULAR ENDURANCE
 WARM UP CONDITIONING COOL-DOWN

Moderate to fast jump. Upper body stretch.

Jumping Jacks

Moderate knees raise. Seated forward bend for

Mountain Climber up to 1 minute.

Easy to moderate. Down and up to 1

Squats minute.

2 to 3 sets of 8 to 16 Standing forward bend

Lunges repetition. for up to 30 seconds.
PERSONAL FITNESS PROGRAM
TEMPLATE
Name: Ana Liza P. Galit Year and
Section: 1st BTLED –ICT
Weekly exercise for 14 days
Date: March 18, 2024, to March 31,
2024
Fitness Goal:
General Goal: TO HAVE A PHYSICALLY
FIT BODY TO PERFORM MY DAILY
ROUTINE EXERCISE IN TARGETING
MY GOAL.
Specific Goal: TO HAVE A TONED ABS
AND BIGGER GLUTES
Training Heart Rate:
 WE
EK DAY/ DATE EXERCISE TIME DURATION HEART
RATE

MONDAY Jumping 15 Minutes 15 Minutes 70-90

Jacks

TUESDAY Lunges 20 Minutes 20 Minutes 70-90

WEDNESDAY Mountain 10 Minutes 10 Minutes 70-90

Climber

THURSDAY Plank 1 Minute 1 Minute 70-90

FRIDAY Squats 2 Minutes 2 Minutes 70-90

SATURDAY Crunches 1 Minute 1 Minute 70-90

WEEK 1
SUNDAY Walking 20 Minutes 20 Minutes 70-90

MONDAY Side Plank 1 Minute 1 Minute 70-90

Rotation

TUESDAY Plank 1 Minute 1 Minute 70-90

WEEK 2
WEDNESDAY Running 5 Minutes 5 Minutes 70-90

THURSDAY Bird Dog 3 Minutes 3 Minutes 70-90

FRIDAY Wall Sits 1 Minute 1 Minute 70-90

SATURDAY Bird Dog 3 Minutes 3 Minutes 70-90

SUNDAY Squats 1 Minute 1 Minute 70-90

 K W L
SUBTOPIC (what do I know) (Identify what you (What did you
know) learn from the
topic)

For me (PFP) is I have known I learned that

What is Personal the details of about the (PFP) is a
Fitness Program what strategy you importance in program that is
(PFP) want to do in setting your goals tailored
achieving your first. specifically to
goal your need to meet
your goals.
First, I would The most I learned that
How to design consider what my important thing (PFP) is a
your (PFP) goal is, second is to do is to match program that is
I will plan my the program to tailored
specific activity of your needs, specifically to
my goals, third is second is to your need to meet
I will think variety adjust the fitness your goals.
of exercise that program to the
would fit to my ability and time
goal and lastly is I we have, and
will allow time for lastly is to include
my recovery after time off in the
exercising. program.
Keep a Fitness Take a photo, Effective goal
Monitor your Journal using strength on key setting is tracking
progress Personal Fitness exercises, and the progress of
Program. measure your your workout to
bodyweight. makes setting
realistic and
measurable goals
much easier.