Note: Please be mindful of the current situation (Covid-19 Pandemic) in selecting your activities.

Choose
activities which are applicable given the situation, facilities, materials and most specially it follows guidelines set by
the government with this time of pandemic.

Chart 2: Lifetime Physical Activity Selection (please see the sample below)
Active Sports and
Lifestyle Activities Min./Day Active Aerobics Min./Day Min./Day
Recreation
Walking Aerobic Dance Fitness Badminton
Yard Work Biking Mountain Climbing
Gardening Jogging or Running Karate
Active House work Swimming Arnis
Biking as means of Bowling
Jump Rope Activity
transportation
Other: Stair Climbing Table Tennis
Other: Other: Other:
Other: Other: Other:
Other: Other: Other:
Flexibility Reps/Sets Muscular Fitness Reps/Sets
Calf stretch Upper Extremity
Hip and thigh stretch -Push ups
Groin stretch - Pull ups
Hamstring stretch Lower extremity
Back stretch (leg hug) - Lunges
Trunk twist - Squats
Pectoral stretch Core Exercises
Arm hug stretch - Dead Bug Series
Overhead arm stretch - Bird Dog Series
Yoga
Taichi
Pilates
Other: Other:
Other: Other:
Other: Other:

V. Step 4. Making an Activity Plan

In chart below, indicate the activities that you choose from chart no.2. Also, specify time
for the day you expect to perform the activity or exercise. Shade the circle once you
accomplished the spcific activity
Chart 3: My Personal Physical Activity Plan (please see the sample below)

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Active House
Walking & Work
Muscular
Jogging Flexibility* & Walking & Flexibility* & 8:00am Walking 6:30am
Week 1 Fitness*
6:30am Core Exercises Jogging Core Exercises
7:00pm 6:30am
Exercises
7:00pm O Rest Day
6:30am Badminton
6:30am
Remarks Remarks Remarks Remarks Remarks Remarks Remarks
I was not able to
perform the
I was not able to
planned We had a family
play badminton
exercise due to day with kids at
due to other
bad weather. I the park
responsibility
just perform
core exercises.
* Perform the specific exercise you checked in chart 2

VI. Step 5. Monitoring and Evaluation

Make copies of My Personal Physical Activity Plan chart (one for each week that you
plan to keep records). Each day, make a check by the activities you actually performed. From
time to time check your goals to see if they have been accomplished. At some point, it will be
necessary to reestablish your goals and create a revised activity plan. From time to time give

96 Physical ActivitiesToward Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
feedback, updates, and motivation to your teammates/group mates for them to achieve their
goals. Positive reinforcement is highly needed.

Results
After performing your plan for a specific period of time, answer the question on the
space provided.

How long have you been performing the plan? ______________________________________

Conclusions and Implications

1. In several sentences, discuss your devotion to your activity plan. Have you been able to stick
with it? If so, do you think it is a plan you can do for a lifetime? If not, why do you think you are
unable to do your plan?
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
2. In several sentences, discuss how you might modify your plan in the future.
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________

3. In general, what have you learned on doing this kind of activity? Explain your answer.
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________
_____________________________________________________________________________________________

This is to acknowledge and certify that the data provided herein are true and correct.

________________________________________
Signature over printed name/ Date
Student

________________________________
Signature over printed name/ Date
Witness/Guardian
Note: In addition to this document, you are required to submit a narrative report of the summary of your activities from day
1 to the last day. It can be in 2-3 page written narrative report and/or a 2-3 minute video summary to be submitted as final
requirement. It can be individual or collaborative work as prescribed by the teacher.

97 Physical ActivitiesToward Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance
My Personal Physical Activity Plan (Template)

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Week 1

Remarks Remarks Remarks Remarks Remarks Remarks Remarks

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Week 2

Remarks Remarks Remarks Remarks Remarks Remarks Remarks

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Week 3

Remarks Remarks Remarks Remarks Remarks Remarks Remarks

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

O O O O O O O
Week 4

Remarks Remarks Remarks Remarks Remarks Remarks Remarks

* Perform the specific exercise you checked in chart 2

98 Physical ActivitiesToward Health and Fitness 1: Movement Competency Training

Rhene A. Camarador, Janvier B. Mantala, Lisa D. Camarador, Jose Andres Serrano III,
John Mark N. Nero, & Christian Paul B. Trance