GE2302
Personal Physical Activity Plan
Shiela Mae P. Joson 04 - 05 - 24 BSIT A
Name Date Section
Physical Activity Frequency of Activity Estimated Time Risk Factor Safety Checklists
(Minutes) Rating (RFR) Included
Examples: Basketball Two (2) practices + 1 60 min/ day 2 Ankle/ knee
game per week support
Biking Five (5) days — to and 15 min/ day 2 Helmet, lights,
from horn, rain gear
school
Dancing Three times per week 15 min/ day 2 Bare feet are required
to prevent slipping.
Jogging Three times per week Wear well-fitting
30 min/ day 2 shoes
Swimming costume,
Swimming Three times per week 30 min/ day 2 board shorts or
fitted nylon leggings
Wear a proper
Walking Three times per week 60 min/ day 2
slipper.
Choose a suitable
Jumping rope Three times per week 15 min/ day 2 rope and wear
a proper sport shoes.
Helmet, lights,
Biking Three times per week 30 miin/ day 2 horn, rain gear
Student’s Comments:
Teacher’s Comments:
Teacher’s Signature Date
The teacher’s signature is an acknowledgement of the following:
▪ The student has met the criteria for formulating his/her personal physical activity plan.
▪ The student has demonstrated an understanding of how to manage risk and take appropriate steps to participate
safely in physical activity.
▪ The student is aware of the safety guidelines information and associated responsibilities for discussion with and
approval by his/her parent/guardian.
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Excepted daw po sabi ni ezi yung sumama sa CAMP GE2302
Name Date Section
I understand the risks associated with (name of physical activity) , which has a
risk factor rating (RFR) of__________, and I intend to respect the following strategies to minimize some of the potential
risks I can anticipate during my participation in this activity.
Risk Areas Potential Risks Involved Personal Strategies to Minimize Risks
Level of Instruction
Level of Supervision
Equipment
Facility/Environment
Clothing/Footwear
Personal and Other
Considerations*
* Special health care needs, skill level, experience, accessibility, and so on.
Risk Factor Rating (RFR) Scale
RFR Level of safety concerns; recommended instruction and supervision. Examples
1 This physical activity has few safety concerns; little or no qualified instruction or adult Walking
supervision is required. Stretching
2 This physical activity has some safety concerns; qualified instruction is Basketball
recommended, and little or no adult supervision is required. Biking
3 This physical activity has several safety concerns; qualified instruction is required, and Skateboarding
adult supervision is recommended. Hiking
4 There are high safety concerns for this physical activity; qualified instruction and adult Swimming
supervision are required. Taekwondo
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GE2302
Physical Activity Log
Name _______ Section
Month _______ Week of
Activity Description Duration Intensity (Light, Personal Reflection
(Minutes) Moderate,
Vigorous)
Example ▪ Walked to school ▪ 20 min ▪ Moderate ▪ Felt great today. Had a good
▪ Jogged after school ▪ 30 min ▪ Vigorous sleep. Overate at dinner.
▪ Cleaned the dishes ▪ 15 min ▪ Light Stressed about the Math test
tomorrow.
Day 1
Jogging 30 min Vigorous It gives me energy.
Day 2 It gives me energy, it calms
Walking 30 min Moderate my mind, and it's almost
Biking 30 min Light meditative in a sense.
Day 3
Sit - Up 12 min Light
Climbing stairs 15 min Light Feel good to my body.
Day 4
Squat My leeg is lingering
10 min Moderate
but it's ok.
Day 5 Feeling good because
Clean the dishes 10 min Light I help my parent to do
this work.
Day 6
Shoulder rolls 15 min Moderate GREAT
Day 7
So lingering in my shoulder
Jumping Rope 15 min Light and leeg
Totals
Consider ways to increase your physical activity:
▪ Add activity. Find a new activity you enjoy; walk for 15 to 30 minutes before sitting down for your favorite
TV show or as a break during your school day.
▪ Trade active time for inactive time. Take a walk after dinner, ride a stationary/ exercise bike, do curl-ups
while watching TV, walk to drop off laundry, or pick up small grocery items before going home.
▪ Do more of what you are already doing. Walk faster to school, walk for 30 minutes instead of 20,
or walk five (5) times a week instead of 3 times.
▪ Work a little harder. Turn your walks into power walks or jogs to and from home.
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