University of Science and Technology of Southern Philippines

Document Code No.

PHYSICAL EDUCATION UNIT□
FM-USTP-PE UNIT-02
““Beyond Skills Training and Skills Teaching.”
REV.NO. Effective Date Page No.
PERSONAL FITNESS PROGRAM
PAR-Q+ - The Physical Readiness Questionnaire for Everyone. Citation for PAR-Q+ Warburton DER, Jamnik VK, Brendin SSD on behahlf on00 02-29-24
the PAR-Q+ 1 of 1 The PAR-Q for Everyone,
Collaboration.
ePARmed-X+ and Health and Fitness Journal of Canada 4(2):3-23.2011.
General Health Questions: 1. Has your doctor said that you have heart condition □ or High Blood Pressure □ 2. Do you feel pain in your chest at rest, during your daily activities of living, Or when you do
Physical Activity? _____None___ 3. Do you lose balance because dizziness or have you lost consciousness in the last 12 months? _____None___ 4. Have you ever been diagnosed with another chronic
medical condition Please list it here _______________None____________________________. 5. Are currently taking medications for a chronic medical condition? Please list medication and condition
here ______None________________. 6. Do you have a bone, joint or soft tissue problem that could be made worse by becoming more physically active? List condition here __________. 7. Has your
doctor said that you should only do medical supervised physical activity?____None__
Name: JOSH CHRISTIAN OUANO Section: ___IT-1R3_____ Signature: __________________ Guardian Signature: ________________
Cardiovascular Endurance (Week 1) Muscular Endurance Muscular Strength Flexibility
F.I.T.T.
(Week 2) (Week 3) (Week 4)
 Tuesday (4am - 5am)  Tuesday (4am - 5am)  Tuesday (4am - 5am)  Tuesday (4am - 5am)
 Wednesday (8am - 9am)  Wednesday (8am - 9am)  Wednesday (8am - 9am)  Wednesday (8am - 9am)
Frequency
 Sunday ( 3pm - 4pm)  Sunday ( 3pm - 4pm)  Sunday ( 3pm - 4pm)  Sunday ( 3pm - 4pm)

 Moderate • Moderate  Moderate  Moderate

Intensity

50 MINUTES 50

50 MINUTES
Time 50 MINUTES 50 MINUTES
50 MINUTES

Type 1. Jogging 1. Pike Press 1. Deadlift

2. Burpees 2. 2. Push ups
3. Jumping Jacks 3. 3. Pistol Squats
4. Mountain Climber 2. Push ups 1. Neck Flexion
4. 4. Lunges
5. Pull up 2. 2. Elbow Pull
5. 5. Planche Lean Hold
6. High Knees 3. 3. Cobra Stretch
6. 6. Lsit Leg Raises 3. Pistol Squats
7. Jumping Squats 4. 4. Cow Pose
7. 7. Tricep Extension
8. Walking 5. 5. Bend and Reach
8. 8. Squats 4. Lunges 6. 6. Reverse Table Top Pose
7. 7. Suspinated Planche lean
5. Pull ups 8. 8. Elongation Stretch

6. Pike Press

7. Planche lean hold

8. Squats