FITNESS PROGRAM
Personal Fitness Plan
Name: JASON GARCIA Section: ___________ Sex: MALE Age: 27
I. Fitness Profile. Write your 1st Quarter Physical Fitness Test results on Column A then, choose one (1) component that you want to
improve. At the end of the fitness program, record your result on the chosen component in Column B.
Write the results on Column B
Physical Fitness Test A B
1st Quarter 2nd Quarter
(To be accomplished after the
conduct of the fitness program)
Health-related Fitness
Body Composition
Height (cm) 157
Weight (kg) 61
BMI 25.8
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Body Fat Percentage 27.4
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Waist (cm) 92
Hip (cm) 88
Flexibility
Zipper Test (L-cm) 1
Zipper Test (R-cm) 2
Sit and Reach (Best Score) 66
Muscular Strength
Push-up Total Counts 8
Muscular Endurance
Basic Plank (in seconds) 135
Skill-related Fitness
Power - Standing Long Jump (cm) 146
Balance – Stork Balance Stand Test (L) 20
Balance – Stork Balance Stand Test (R) 29
Reaction Time – Stick Drop Test (cm) 7
II. Fitness Plan. Study your personal fitness profile and PAR-Q result. Identify at least one (1) fitness goal you want to achieve in two
(2) weeks and enumerate work-out routines that you will do to accomplish your personal goals. (To be submitted prior to the conduct of
the fitness program)
Fitness Goal/s based on your fitness profile:
1. Increase plank time from 2 minutes to 3 minutes
Work-out routine to achieve the goals
1. Warm-up Exercises
2. Aerobic and Anaerobic Exercises
3. Cool-down Exercises
Week 1
Fitness Goal Planned Workout Routine
Frequency Intensity Time Type
1. Increase plank time from 2 5x a Week RPE Level 4 1-2 hours (4AM) Jogging
minutes to 3 minutes (M,T, Th, Fr, Sat)
10-15 minutes Plank
(7PM) Sit ups
Bicycle Crunches
*2 sets of 5 work- Side plank
outs Russian Twist
Plank (2-2 ½ minutes)
Sit ups (20-30c)
Leg Raise
Bicycle Crunches (8-10c) Reverse Crunches
Side plank (20-30 seconds)
Russian Twist (12-18 c)
Leg Raise (8-12 c) Equipment: None
Reverse Crunches (5-8 c)
Week 2
Fitness Goal Planned Workout Routine
Frequency Intensity Time Type
1. Increase plank time from 2 5x a Week RPE Level 4 1-2.5 hours Jogging
minutes to 3 minutes (M,T, Th, Fr, Sat) (4AM)
15-20 minutes Plank
Sit ups
2 sets of 6 work- Bicycle Crunches
outs Side plank
Plank (2 ½ - 3 minutes)
Sit ups (20-30c)
Russian Twist
Bicycle Crunches (12c) Leg Raise
Side plank (30-40 seconds)
Russian Twist (15-20 c) Reverse Crunches
Leg Raise (10-15 c) Arm/Leg Raises
Reverse Crunches (8-12
c) Heel Touch
Arm/Leg Raises (7-10c)
Heel Touch (12-15c)
Equipment: None
III. Activity Log. Record your actual workout routine in the table.
Week 1
Date Actual Workout Routine
Frequency Intensity Time Type
December 16 1st Day RPE Level 4 19 minutes and Plank
14 seconds Bicycle Crunches
2 sets Side plank
Leg Raise
Arm/Leg Raises
December 17 2nd Day RPE Level 4 17 minutes and Plank
26 seconds Bicycle Crunches
2 sets Russian Twist
Reverse Crunches
Heel Touch
December 20 3rd Day RPE Level 4 23 minutes and 2 Plank
seconds Sit ups
2 sets Bicycle Crunches
Side plank
Russian Twist
Leg Raise
Reverse Crunches
Arm/Leg Raises
Heel Touch
Week 2
Date Actual Workout Routine
Frequency Intensity Time Type
Rubric for Rating
Criteria 9-10 Points 6-8 Points 1-5 Points
Personal Fitness Plan Activities are appropriate, Almost every activity is Most activities are not
achievable, and measurable appropriate, achievable, and appropriate, unachievable, and
measurable non-measurable
Variety and Progression Exercises are varied in terms There is minimal variety of Few exercises were selected.
of type, frequency, intensity, exercises in terms of type, Almost no variety.
and time. frequency, intensity, and
time.
Week 1 Activity Log 91-100% of the activities are 61 - 90% of the activities 0-60% of the activities were
attained. were attained attained
Week 2 Activity Log 91-100% of the activities are 61 - 90% of the activities 0-60% of the activities were
attained. were attained attained
