INDIVIDUALIZED FITNESS PROGRAM
INDIVIDUALIZED
- Tailored to suit a particular individual
WHY?
▪ We have different equipment at home
▪ We have different fitness level
▪ Student’s capability to move or
participate in physical activity
 HOW?
Individualized equipment based on what is available 

REMEMBER: Movement Patterns

1 PUSH 2 PULL 3 ROTATION 4 HINGE

5 LUNGE 6 SQUAT
TIPS ON DIFFERENT EXERCISES AT HOME
BASAHAN
BOOKS

BIGAT NG KATAWAN

TOWEL BAG
PUSH EXERCISES
PUSH EXERCISES
Inclined Push Ups
PUSH EXERCISES
Kneeling Push Ups
PUSH EXERCISES
Basahan Push Ups
PUSH EXERCISES
Bag Floor Press
PUSH EXERCISES
Half Kneeling Bag Press
PULL EXERCISES
PULL EXERCISES
Bag Bent Over Rows
PULL EXERCISES
Book Reverse Fly
PULL EXERCISES
Tuwalya Pulls
PULL EXERCISES
Tuwalya Modified Chin Ups
PULL EXERCISES
Tuwalya Chin Ups
SQUAT EXERCISES
SQUAT EXERCISES
Body Weight Squat
SQUAT EXERCISES
Weight Squat
SQUAT EXERCISES
Side Squat
SQUAT EXERCISES
Squat Jump
SQUAT EXERCISES
Thrusters
HINGE EXERCISES
HINGE EXERCISES
Dead Lift
HINGE EXERCISES
Single Left Hip Lift
HINGE EXERCISES
Single Left Dead Lift
HINGE EXERCISES
Bag Swings
HINGE EXERCISES
Alternate Bag Swings
LUNGE EXERCISES
LUNGE EXERCISES
Pistol Exercise
LUNGE EXERCISES
Reverse Lunges
LUNGE EXERCISES
Basahan Reverse Lunges
LUNGE EXERCISES
Basahan Side Lunges
LUNGE EXERCISES
Sprinter Start
ROTATION/CORE
EXERCISES
ROTATION/CORE EXERCISES
Body Saw
ROTATION/CORE EXERCISES
Basahan Pike
ROTATION/CORE EXERCISES
Basahan Mt. Climbers
ROTATION/CORE EXERCISES
Bag Wood Chops
ROTATION/CORE EXERCISES
Russian Twists
INIDIVIDUALIZED BASED
ON FITNESS LEVEL
1 Resting heart rate

2 Maximum Heart Rate or Age

3 Target Heart Rate

 KARVONEN CALCULATOR
https://www.topendsports.com/fitness/karvonen-formula-calculator.htm
 PLAY WITH THE
FITT PRINCIPLES
1 FREQUENCY  Daily moderate exercise is ideal, but try to exercise a minimum of 3-5
days per week.

2 INTENSITY Choose an activity that is at least moderate in intensity, and also try to
add a few more vigorous activities over the week.

3 TIME Plan on a total time of at least 60 minutes of activity each day.

The type of activity can include a variety of team sports, individual

4 TYPE sports, recreational activities, family activities, active hobbies, and
walking or bicycling for fun and transportation.
 INIDIVIDUALIZED BASED
ON STUDENT LIMITATIONS
The PAR-Q contains the following seven questions, which are an essential screen for identifying any pre-
existing health conditions:

1. Has your doctor ever said that you have a heart condition and that you should only perform physical
activity recommended by a doctor?

2. Do you feel pain in your chest when you perform physical activity?

3. In the past month, have you had chest pain when you were not performing any physical activity?

4. Do you lose your balance because of dizziness, do you ever lose consciousness?

5. Do you have a bone or joint problem that could be made worse by a change in your physical
activity?

6. Is your doctor currently prescribing any medications for your blood pressure or a heart condition?

7. Do you know of any other reason why you should not engage in physical activity?
TAKE NOTE!
STUDENTS LIMITATION

MODIFY ACTIVITY AS MUCH AS POSSIBLE

ALWAYS WORK ON DOCTORS RECOMMENDATION

MEDICAL CERTIFICATE
THANK YOU!