Stretch Your Mind

Name: Lansangan Clenn Kenneth R. Date: Oct. 4, 2022_

Course/Year/Section: BSCE 1-2 Instructor: Santiago Felody

ACTIVITY III- PHASES OF EXERCISES PROGRAM (FIRST TERM EXAM)

Directions:

1. Wears proper attire (e.g. closed neck shirts; athletic shorts; j. pants)
2. Create an exercise program. Your warm-up must be in a RAMP format; your
workout should be focus on components of physical fitness (e.g. plank; squats, etc.)
Warm- up- 2-3 minutes; Workout- 10- 15 minutes; Cool Down- 2-3 minutes.
3. Set your fitness goal for your exercise program.

Format for Exercise Program:

Fitness Goal: Improve Upper & Lower Body Strength and Flexibility

Exercises Target Body Parts Repetition/ Set/Time/Rest Target Components of

Physical Fitness

Warm- Up
1. Jumping Heart Rate & 1 repetition x 2 sets x 15 secs Muscular Endurance
Jacks Body Temperature

2. Lunges Hamstrings 1 repetition x 2 sets x 15 secs Balance and Stability

3. Squats Lower Body Muscles 1 repetition x 2 sets x 15 secs Muscular Strength

4. Short Sprints Hamstrings, Quadriceps, 1 repetition x 2 sets x 15 secs Speed
Hips, Abdominals and
Calves.
Workout
1. Push - Triceps & Shoulder Muscular Strength
Ups 1 repetition x 2 sets x 20 secs

2. Planks Quadriceps and Gluteal 1 repetition x 2 sets x 30 secs Muscular

Muscles Strength/Endurance &
Balance
3. Side-lying hip Gluteus Medius 1 repetition x 2 sets x 30 secs Muscular Strength
abduction
4. Bicycle crunch Rectus abdominis: 1 repetition x 2 sets x 20 secs Muscular Strength and
Endurance

Cool Down
 1. Shoulder Shoulder 1 repetition x 1 set x 30 secs Flexibility
Stretch

2. Cobra Abdominal 1 repetition x 1 set x 30 secs Muscular Strength

Pose

3. Toe Hamstrings 1 repetition x 1 set x 30 secs Flexibility

Touch

4. Child’s Back, Hips, Thighs, & 1 repetition x 1 set x 30 secs Flexibility

Pose Ankles

TOTAL MINUTES: warm- up – 2 minutes./ workout- 3minutes & 20 seconds./ cool down – 2 minutes.
NOTE: Set at least 2-3 minutes for the WARM- UP; 5-10 minutes for the workout; and 2-3 minutes
for the COOL DOWN