Naga College Foundation, Inc.

PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES

PHYSICAL FITNESS JOURNAL
Name Ezra O. Celetaria Month March Date Started March 24, 2024
Course/Section BSGE - 1A Week No. 1 Date Ended March 28, 2024

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: 65 1. 60 seconds  Warm-Up
ENDURANCE Day 1: Sunday PMHR: 200 Rest: 1min 1. Jumping Jacks My legs are sore, these 3
Day 2: Tuesday THR (min): 120 2. 15 reps/ 40s
Pre-Test: 3 Min. Step Up Test THR (max): 160 2. Burpees workouts got my heart
Day 3: Thursday Rest: 1min
Score Status 3. 90 seconds
pumping like crazy.
3. High Knees
102 Marginal Zone Rest: 1min
FLEXIBILITY 3 days/ week 1. 15s each side 1. Neck Stretch
Day 1: Sunday Stretch to the point where Rest: 1min I feel like my shoulders and
Pre-Test: Sit and Reach Day 2: Tuesday I feel tension in the joints 2. 15s each side 2. Shoulder & Tricep Stretch
and muscles, but not
neck are more loosening,
Score Status Day 3: Thursday Rest: 1min
painful. 3. 15s each side
putting my body in good
20 High Performance 3. Pelvic & Quad Stretch
Zone Rest: 1min condition before workout.
MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1. 12 reps/ 20s 1. Push Up
STRENGTH Day 1: Sunday Rest: 1min My arms, chest, and lats are
(UPPER BODY EXERCISE) 2. 8 reps/ 20s
Day 2: Tuesday 2. Pull Up definitely feeling burnt out.
Day 3: Thursday Rest: 1min
Pre-Test: Push - Up
3. 20 reps/ 25s 3. Tricep Dips
Score Status
Rest: 1min
24 Average
MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1. 12 reps/ 15s 1. Crunches
STRENGTH Day 1: Sunday Rest: 1min I can definitely feel the burn
(CORE EXERCISE)
Day 2: Tuesday 2. 60s in my abs.
 Naga College Foundation, Inc.
PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES
Pre-Test: Curl - Up Day 3: Thursday Rest: 1min 2. Plank
Score Status 2. 12 reps/ 25s
30 Good Fitness Zone Rest: 1min 3. Reverse Crunch

MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1. 12 reps/ 20s 1. Squats

STRENGTH Day 1: Sunday Rest: 1min Those lunges and calf raises
(LEG EXERCISE) 2. 12 reps/ 20s e/s
Day 2: Tuesday 2. Lunges made me shaky, my calves
Day 3: Thursday Rest: 1min
3. 15 reps/ 20s
burned, and my glutes hurt
3. Calf Raises
Rest: 1min from all the squats.

3 days/ week Stretch to the 1. 15s each side 1. Arm Circles

COOL DOWN EXERCISE Day 1: Sunday point where I 2. 15s each side 2. Hip Rotations These exercises really get
(Dynamic Stretching) Day 2: Tuesday feel tension in
3. 12 reps/ 20s e/s 3. Leg Raise Toe Tap
the joints and my blood flowing again
Day 3: Thursday muscles, but not
4. 15s each side 4. Leg Swings after a workout.
painful.

DATE SUBMITTED: April 4, 2023

MS. HAZEL NAGRAMPA

PATHFIT Instructor