Naga College Foundation, Inc.

PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES

PHYSICAL FITNESS JOURNAL
Name Ezra O. Celetaria Month March - April Date Started March 30, 2024
Course/Section BSGE - 1A Week No. 2 Date Ended April 3, 2024

Fitness Goal:

FITNESS COMPONENT F.I.T.T PRINCIPLE REMARKS/NOTES

FREQUENCY INTENSITY TIME/DURATION TYPES OF EXERCISE REFLECTION
(session per week) (% of HR reserve) (minutes/session) Day 1 -3
CARDIO-RESPIRATORY 3 days/ week PRR: 65 1. 60 seconds  Warm-Up
ENDURANCE Day 1: Saturday PMHR: 200 Rest: 1min 1. Jumping Jacks As usual, my heart races, and
Day 2: Monday THR (min): 120 2. 15 reps/ 40s
Pre-Test: 3 Min. Step Up Test THR (max): 160 2. Burpees I can feel the power building
Day 3: Wednesday Rest: 1min
Score Status 3. 90 seconds
in my legs.
3. High Knees
102 Marginal Zone Rest: 1min
FLEXIBILITY 3 days/ week 1. 15s each side 1. Neck Stretch
Day 1: Saturday Stretch to the point where Rest: 1min I feel much looser and more
Pre-Test: Sit and Reach Day 2: Monday I feel tension in the joints 2. 15s each side 2. Shoulder & Tricep Stretch
and muscles, but not
flexible.
Score Status Day 3: Wednesday Rest: 1min
20 High Performance painful. 3. 15s each side 3. Pelvic & Quad Stretch
Zone Rest: 1min
MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1. 12 reps/ 20s 1. Push Up
STRENGTH Day 1: Saturday Rest: 1min Although I can feel some
(UPPER BODY EXERCISE) 2. 8 reps/ 20s
Day 2: Monday 2. Pull Up strength developing in my
Day 3: Wednesday Rest: 1min
Pre-Test: Push - Up arms, those pull-ups are still a
3. 20 reps/ 25s 3. Tricep Dips
Score Status little difficult for me.
Rest: 1min
24 Average
MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1. 12 reps/ 15s 1. Crunches I can really feel my abs sore
STRENGTH Day 1: Saturday Rest: 1min especially after those planks.
(CORE EXERCISE)
Day 2: Monday 2. 60s
 Naga College Foundation, Inc.
PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES
Pre-Test: Curl - Up Day 3: Wednesday Rest: 1min 2. Plank
Score Status 2. 12 reps/ 25s
30 Good Fitness Zone Rest: 1min 3. Reverse Crunch

MUSCULAR ENDURANCE AND 3 days/ week  Beginner 1. 12 reps/ 20s 1. Squats

STRENGTH Day 1: Saturday Rest: 1min My quads are starting to
(LEG EXERCISE) 2. 12 reps/ 20s e/s
Day 2: Monday 2. Lunges show a bit more defined, and
Day 3: Wednesday Rest: 1min
3. 15 reps/ 20s
my balance is also getting
3. Calf Raises
Rest: 1min much better.
3 days/ week Stretch to the 1. 15s each side 1. Arm Circles
COOL DOWN EXERCISE Day 1: Saturday point where I 2. 15s each side 2. Hip Rotations These exercises may appear
(Dynamic Stretching) Day 2: Monday feel tension in
3. 12 reps/ 20s e/s 3. Leg Raise Toe Tap
the joints and simple, but they truly help
Day 3: Wednesday muscles, but not
4. 15s each side 4. Leg Swings in my muscles loosen up
painful. after tough workouts.

DATE SUBMITTED: April 4, 2024

MS. HAZEL NAGRAMPA

PATHFIT Instructor