PATHFIT 2 PORTFOLIO

SUBMITTED BY:
SHIELA JANE G. PASAYLO

SUBMITTED TO:
MRS. BERNALYN BALCABA
PE TEACHER
GOAL: TO IMPROVE MY
CARDIOVASCULAR
ENDURANCE

WARM UP CONDITIONING COOL-DOWN

3 sets for 10 reps as you Easy exercise for 3 to 5

Sumo Barbell Squats set the barbell on a rack minutes
at your shoulder height.

3 sets 12 reps as you Standing forward bend

Seated Bench Leg Pull- move your torso closer to for up to 40 seconds. Hit
Ins your knees with minimal rest

Moderate knees raise Seated forward bend for

Mountain Climber up to 1 minute

Moderate to fast jump Upper body stretch

Jumping Jacks
v

PERSONAL FITNESS PROGRAM

TEMPLATE
Name: Shiela Jane G. Pasaylo 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 5 Minutes 5 Minutes 70-100

Jacks

TUESDAY Lunges 10 Minutes 10 Minutes 70-100

WEDNESDAY Mountain 10 Minutes 10 Minutes 70-100

Climber

THURSDAY Plank 1 Minute 1 Minute 70-100

FRIDAY Sumo Barbell 2 Minutes 2 Minutes 70-100

Squats

SATURDAY Crunches 1 Minute 1 Minute 70-100

WEEK 1
SUNDAY Walking 6:30 AM 10 Minutes 70-100

MONDAY Jumping jacks 5 Minutes 5 Minute 70-100

TUESDAY Lunges 1 Minute 1 Minute 70-100

WEEK 2
WEDNESDAY Mountain 5 Minutes 5 Minutes 70-100
Climber

THURSDAY Plank 1 Minute 1 Minute 70-100

FRIDAY Sumo Barber 1 Minute 1 Minute 70-100

Squats

SATURDAY Crunches 3 Minutes 3 Minutes 70-100

SUNDAY Squats 2 Minute 2 Minute 70-100

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

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

What is Personal plan that specifies about the (PFP) is a plan
Fitness Program the types and importance of that specifies the
(PFP) amounts of personal types and
physical activity protective amounts of
you will engage in program. physical activity
to achieve your you will engage in
objectives to achieve your
objectives
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 set program that is
assessing my goals in doing tailored
fitness level, third exercise. specifically to
is to build activity your need to meet
into my daily your goals.
routine.
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.