ACTIVITY 7: GOAL SETTING AND FITNESS PLAN
Name: _____________________ Course & Year: ________
Age: ______ Section: ______
Gender: ______ Group Number: ___
Purpose: To establish a comprehensive fitness plan of lifestyle activities and self-monitor
progress in your plan. ((Note: Before completing the task, you may want to read again the basic
concept and exercise prescription instructions.)
I. EXERCISE CLEARANCE
Is it safe for you to engage in any physical activity or an exercise program?
[ ] Yes
[ ] No (If no, please contact your Doctor and make sure to inform your instructor)
[ ] with some limitations (please specify)
[ ] others, please specify
I completely understand all the exercise principles, basic fitness concepts, and exercise
prescriptions guidelines that I will use in developing and implementing my fitness plan.
[ ] Yes
[ ] No
II. GOAL SETTING
With the help of your Physical Fitness Test (PFT) results, identify the areas or needs that you
want to improve. Please keep in mind that goals require specific statements that are specific,
measurable, attainable, realistic, and time bounded.
SPECIFIC -
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MEASURABLE
____________________________________________________________________________________
ACHIEVABLE/ATTAINABLE
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
REALISTIC/RELEVANT
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
TIME BOUNDED
____________________________________________________________________________________
III. IMPLEMENTATION.
1
Create your own exercise program following the FITT principle. Using the table below, write
down the exercises that you want to perform in order for you to attain your goal. And submit it to
your instructor.
Goal:
EXERCISE PROGRAM
F
I
T
T
Name: _____________________ Course & Year: ________
2
Age: ______ Section: ______
Gender: ______ Group Number: ___
PHYSICAL ACTIVITY LOG (PAL)
WEEK NO. MON TUE WED THU FRI SAT SUN
& DATES
8
(Oct. 9-15)
9
Oct. 16-22)
10
Oct. 23-29)
11
Oct. 30-Nov.
5
12
Nov. 6-12
13
Nov. 13-19
14
Nov. 20-26
15
Nov. 27-Dec. 3
16
Dec. 4-10
17
Dec. 11-17
18 SUBMISSION OF PHYSICAL ACTVITIY LOG (PAL)
Dec. 18-23 (Improvements and changes will be checked to see if you’re able to attain your goal by comparing the
results of the Physical Fitness Tests, both pre- and post-test).
NOTE 1: Remember to update your log regularly to track and monitor your progress and
stay motivated.
3
SAMPLE
ACTIVITY 7: GOAL SETTING AND FITNESS PLAN
Name: Coco Martin Course & Year: BSARCH-1
Age: 20 Section: X12
Gender: Male Group Number: 7
Purpose: To establish a comprehensive fitness plan of lifestyle activities and self-monitor
progress in your plan. ((Note: Before completing the task, you may want to read again the basic
concept and exercise prescription instructions.)
I. EXERCISE CLEARANCE
Is it safe for you to engage in any physical activity or an exercise program?
[X] Yes
[ ] No (If no, please contact your Doctor and make sure to inform your instructor)
[ ] with some limitations (please specify)
[ ] others, please specify
I completely understand all the exercise principles, basic fitness concepts, and exercise
prescriptions guidelines that I will use in developing and implementing my fitness plan.
[X ] Yes
[ ] No
II. GOAL SETTING
With the help of your Physical Fitness Test (PFT) results, identify the areas or needs that you
want to improve. Please keep in mind that goals require specific statements that are specific,
measurable, attainable, realistic, and time bounded.
SAMPLE:
SPECIFIC - Body Composition
My current BMI computation is 23.4 which falls to at-Risk of Obesity fitness classification. I need to lose
4kg kilogram to achieve the Normal/Healthy fitness classification.
NOTE: Avoid indicating “I want to lose some weight”
MEASURABLE
I need to lose at least 1.3kg per month to completely loss at least 4kg in 3 months.
ACHIEVABLE/ATTAINABLE
This goal is attainable because a healthy rate of weight loss is generally considered to be 1-2 pounds per
week and losing 4kg pounds in 3 months fits within that range.
REALISTIC/RELEVANT
Losing 4kg in 3 months is a realistic and reasonable goal when combined with a balance diet and regular
physical activities.
TIME BOUNDED
The three-month timeline provides a clear deadline for attaining the goal.
4
III. IMPLEMENTATION.
Create your own exercise program following the FITT principle. Using the table below, write
down the exercises that you want to perform in order for you to attain your goal. And submit it to
you instructor.
Sample:
Name: Coco Martin Course & Year: BSARCH-1
Age: 30 Section: X12
Gender: Male Group Number: 7
Goal: To improve my BMI from 23.4 (At-risk of Obesity) to Normal/Healthy classification.
EXERCISE PROGRAM
F 3 times a week or every other day (MWF or TTHS)
I 8-12reps. – 2-3sets
T 15-60 minutes
T a. Abdominal/Core Exercises (3-5 exercises)
crunches russian twist
pilates leg raising
plank
b. Arm Exercises (3-5 exercises)
push-ups push-up to side plank
tricep dips up-down plank
bicep curl
c. Leg Exercises (3-5 exercises)
squats narrow squat
lunges donkey kick
side leg lift
d. Cardio Exercises (1 exercise)
jogging hiking
brisk walking playing basketball
biking
5
Name: Coco Martin Course & Year: BSARCH-1
Age: 20 Section: X12
Gender: Male Group Number: 7
PHYSICAL ACTIVITY LOG (PAL)
WEEK NO. MON TUE WED THU FRI SAT SUN
& DATES
8 I: 10reps/2sets I: 10reps/2sets I:10reps/2sets T: jogging
(Oct. 9-15) T: 20 minutes T: 20 minutes T: 20 minutes T: 30 mins.
9
Oct. 16-22)
10
Oct. 23-29)
11
Oct. 30-Nov.
5
12
Nov. 6-12
13
Nov. 13-19
14
Nov. 20-26
15
Nov. 27-Dec. 3
16
Dec. 4-10
17
Dec. 11-17
18 SUBMISSION OF PHYSICAL ACTVITIY LOG (PAL)
Dec. 18-23 (Improvements/Changes will be checked if you’re able to attain your goal through comparing the results of
Physical Fitness Tests Pre and Post test).
NOTE 1: Remember to update your log regularly to track and monitor your progress and
stay motivated.
6
SAMPLE
ACTIVITY 7: GOAL SETTING AND FITNESS PLAN
Name: Coco Martin Course & Year: BSARCH-1
Age: 20 Section: X12
Gender: Male Group Number: 7
Purpose: To establish a comprehensive fitness plan of lifestyle activities and self-monitor
progress in your plan. ((Note: Before completing the task, you may want to read again the basic
concept and exercise prescription instructions.)
I. EXERCISE CLEARANCE
Is it safe for you to engage in any physical activity or an exercise program?
[X] Yes
[ ] No (If no, please contact your Doctor and make sure to inform your instructor)
[ ] with some limitations (please specify)
[ ] others, please specify
I completely understand all the exercise principles, basic fitness concepts, and exercise
prescriptions guidelines that I will use in developing and implementing my fitness plan.
[X ] Yes
[ ] No
II. GOAL SETTING
With the help of your Physical Fitness Test (PFT) results, identify the areas or needs that you
want to improve. Please keep in mind that goals require specific statements that are specific,
measurable, attainable, realistic, and time bounded.
SPECIFIC: Cardio-vascular Endurance
My 60-second recovery heart rate result after doing the 3-minute step test during the PFT pre-test
was 130 bpm, which falls into the Low Zone classification. I need to hit the range of 85–95 bpm to
be able to hit the Good Fitness Zone classification.
MEASURABLE
I need to regularly perform cardiovascular exercises with a range of 60–80% intensity or moderate-
to-cardio workouts per week.
ACHIEVABLE
This goal is attainable because regular cardiovascular exercise in the range of 60–80% is considered
effective for improving endurance and cardiovascular fitness.
REALISTIC/RELEVANT
Achieving a heart rate of 85–95 bpm in the next 3 months is a realistic and reasonable goal when
combined with a balanced diet and regular cardiovascular exercises.
TIME BOUNDED-
8–12 weeks of religious and focused training will create a significant improvement in an individual’s
cardiovascular endurance.
7
SAMPLE:
III. IMPLEMENTATION.
Create your own exercise program following the FITT principle. Using the table below, write
down the exercises that you want to perform in order for you to attain your goal. And submit it to
you instructor.
Sample:
Name: Coco Martin Course & Year: BSARCH-1
Age: 30 Section: X12
Gender: Male Group Number: 7
Goal: To improve my cardio-respiratory endurance from ( ) LOW CLASSIFICATION to ( )
GOOD FITNESS ZONE.
EXERCISE PROGRAM
F 3 times a week or every other day (MWF or TTHS)
I Moderate to high intensity
T 15-60 minutes
T Cardio Exercises
jogging hiking
brisk walking playing basketball
biking running
Name: Coco Martin Course & Year: BSARCH-1
Age: 20 Section: X12
Gender: Male Group Number: 7
8
PHYSICAL ACTIVITY LOG (PAL)
WEEK NO. MON TUE WED THU FRI SAT SUN
& DATES
8 I/T: Jogging I/T: Brisk I/T: Jogging I/T: Biking
(Oct. 9-15) T: 20 minutes Walking T: 20 minutes T: 30 mins.
T: 20 minutes
9
Oct. 16-22)
10
Oct. 23-29)
11
Oct. 30-Nov.
5
12
Nov. 6-12
13
Nov. 13-19
14
Nov. 20-26
15
Nov. 27-Dec. 3
16
Dec. 4-10
17
Dec. 11-17
18 SUBMISSION OF PHYSICAL ACTVITIY LOG (PAL)
Dec. 18-23 (Improvements/Changes will be checked if you’re able to attain your goal through comparing the results of
Physical Fitness Tests Pre and Post test).
NOTE 1: Remember to update your log regularly to track and monitor your progress and
stay motivated.
