PATHFIT 2 PORTFOLIO

SUBMITTED BY:
KHAZEL C. ANTALAS

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

WARM UP CONDITIONING COOL-DOWN

2 to 4 push up in a row Easy exercise for 5 to 10

Burpees while in plank position minutes

2 to 3 sets of 8 to 16 Standing forward bend

Lunges repetition for up to 30 seconds

Moderate knee raise Seated forward bend for

Mountain Climber up to 1 minute

Moderate to fast jump Upper body stretch

Jumping Jacks
PERSONAL FITNESS PROGRAM TEMPLATE
Name: Khazel C. Antalas 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:
 WEE
K DAY/ DATE EXERCISE TIME DURATION HEART RATE

1/ 03/18/2024 Jumping Jacks 1:00 PM 15 Minutes 125

2/ 03/19/2024 Lunges 2:00 PM 20 Minutes 80

3 /03/20/2024 Mountain 11:00 AM 10 Minutes 129

Climber

4/ 03/21/2024 Plank 8:00 PM 1 Minute 101

5/ 03/22/2024 Squats 8:30 PM 2 Minutes 84

6/ 03/23/2024 Crunches 2:30 PM 1 Minute 90

WEEK 1
7/ 03/24/2024 Walking 6:30 AM 10 Minutes 100

8/ 03/25/2024 Side Plank 8:00 PM 1 Minute 90

Rotation

9/ 03/26/2024 Plank 9:00 PM 1 Minute 101

WEEK 2
10/ 03/27/2024 Running 6:00 AM 5 Minutes 85

11/ 03/28/2024 Bird Dog 8:00 PM 3 Minutes 90

12/ 03/29/2024 Wall Sits 7:30 AM 1 Minute 80

13/ 03/30/2024 Bird Dog 8:00 AM 3 Minutes 90

14/ 03/31/2024 Squats 9:00 PM 1 Minute 70

 K W L
SUBTOPIC (what do I know) (Identify what you (What did you
know) learn from the
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your (PFP) goal is, second is to do is to match program that is
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Keep a Fitness Take a photos, Effective goal
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