Naga College Foundation, Inc.

PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES

PHYSICAL FITNESS JOURNAL
Name Ezra O. Celetaria Month March Date Started
Course/Section BSGE - 1A Week No. 1 Date Ended

Fitness Goal:
____________________________________________________________________________________________________________________________

FITNESS COMPONENT F.I.T.T PRINCIPLE REMARKS/NOTES

FREQUENCY INTENSITY TIME/DURATION TYPES OF EXERCISE REFLECTION
(session per week) (% of HR reserve) (minutes/session) Day 1 -3
CARDIO-RESPIRATORY 3 days/ week PRR: 1. _______________  Warm-Up
ENDURANCE Day 1: __________ PMHR: Rest: 1min 1.
Day 2: __________ THR (min): 2._______________
Pre-Test: 3 Min. Step Up Test THR (max): Rest: 1min 2.
Day 3: __________
Score Status 3._______________ 3.
102 Marginal Zone Rest: 1min
FLEXIBILITY 3 days/ week Stretch to the point 1._______________ 1.
Day 1: __________ where I feel tension in Rest: 1min
Pre-Test: Sit and Reach Day 2: __________ the joint and muscles, 2._______________ 2.
Score Status Day 3: __________ but not painful. Rest: 1min
3._______________ 3.
Rest: 1min
MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1._______________ 1.
STRENGTH Day 1: __________ Rest: 1min
(UPPER BODY EXERCISE)
Day 2: __________ 2._______________ 2.
Day 3: __________ Rest: 1min
Pre-Test: Push - Up
3._______________ 3.
Score Status
Rest: 1min

MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1._______________ 1.

STRENGTH Day 1: __________ Rest: 1min
(CORE EXERCISE)
Day 2: __________ 2._______________
 Naga College Foundation, Inc.
PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES
Pre-Test: Curl - Up Day 3: __________ Rest: 1min 2.
Score Status 3._______________
Rest: 1min 3.

MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1._______________ 1.

STRENGTH
(LEG EXERCISE)
COOL DOWN EXERCISE
(Dynamic Stretching)
Day 1: __________ Rest: 1min
Day 2: __________ 2._______________ 2.
Day 3: __________ Rest: 1min
3._______________ 3.
Rest: 1min
3 days/ week Stretch to the point 1._______________ 1.
Day 1: __________ where I feel tension in 2._______________ 2.
Day 2: __________ the joint and muscles, 3._______________ 3.
Day 3: __________ but not painful. 4. ______________ 4.

DATE SUBMITTED: ___________________

MS. HAZEL NAGRAMPA

PATHFIT Instructor