Technological Institute of the Philippines

Quezon City
Physical Education Department
Name: SALES, Jairo Instructor’s Name: Sir John Robert Roxas
Year & Section: 2nd year DS22S1 Schedule: MONDAY 1:30-3:30 PM

“PATHFit 4 Fitness Journal”

Instructions:
1. Create a 3-week basketball for fitness exercise program plan based on the F.I.T.T. principle to improve your
performance and reduce the risk of injury.
2. Log parameters such as resting heart rate, type of physical activity, maximal heart rate, and intensity every time you
exercise.
3. Update the dates that you had your exercise. Write “Rest Day” if you rest for that day.
4. At the end of your 3-week program, reflect on how you felt and performed your exercise plan.
5. Track daily steps with any step counter. For best health, walk 10,000 steps daily.

Cardiovascular Endurance Muscular Strength and/or Muscular Endurance

(Aerobic Exercises) (Strengthening Exercises)
FREQUENCY 3 times FREQUENCY 3 days
(3-5 times per week) (Minimum of 2 days a week)
INTENSITY 60% INTENSITY 60%; 3 sets, 20 reps
(60-80% of target heart (60-100% intensity; sets &
rate) reps)
TIME 60 mins TIME 10 break; 30 mins workout
(e.g. 20-60 min. per session) (Rest periods & total duration
of workout)
TYPE Jogging TYPE Squats
(Any aerobic activity) (e.g., body weight; free
weights, etc. & no. of
exercises)

Note: Modify and/or adjust your program every 3 weeks to develop better results.
 Technological Institute of the Philippines
Quezon City
Physical Education Department

WEEK # 2 PHYSICAL ACTIVITY LOG

Date(s) Resting Type of Physical Maximal heart No. of minutes spent per Intensity Level Total No. of
(Target: at least 150 minutes per week: It is possible to log in 2-
heart rate Activity rate (MHR) after 3 intensity per exercise session) Steps.
(Write all the exercises/movements
(RHR) major PA
performed; including the sets and reps
for strength exercise)
Low Moderate High
Day 1: 02/12/24 Cooking 60 8, 869
122 150
Day 2: 02/13/23 Drafting and Cleaning 250 12, 155
110 my room 144

Day 3: 02/14/24 130 Organizing my clothes 163 120 9, 385

Day 4: 02/15/24 120 Walking the dogs 150 30 57

Day 5: 02/16/24 130 Watering the plants 150 20 2, 368

Day 6: 02/17/24 130 Washing the dishes 160 30 10, 108

Day 7: 02/18/24 115 Playing with my pets 120 30 10, 567

 Technological Institute of the Philippines
Quezon City
Physical Education Department

Instructions
1. Eat nutritious foods that will help you perform at your best in playing basketball, have a healthy body, and prevent any
risk of injury.
2. Log your food, including the proportion in every meal (e.g., 1 cup of rice, 2 small boiled eggs, and 50 g of longganisa), and
compute the total calories of your meals.
3. Identify the nutrient value of your food using any online or mobile application such as "Fitness Pal" or "Lose It" for the
estimated nutrient contents. Log the details in the designated columns.

Week# 2 DAILY FOOD LOG

Breakdown of Nutrients for
Breakfast Lunch Dinner Snacks the whole day
Food: N/A Food: 3pcs Shanghai, 1 pc Pork Siomai, 1 Food: Glazed Donut Food: Glazed Donut Carbs:
cup Java rice Protein:
DAY 1
Beverage: N/A Beverage: Water Beverage: Water Fats:
Date: 02/12/2024 Overall Calories: 679
Total Calories: N/A Beverage: Water Total Calories: 200 Total Calories:
Total Calories: 479
Food: Pork bbq, 1 cup of rice Food: 3pcs Shanghai, 1 cup Java rice Food: Spaghetti Food: Carbs:
Protein:
DAY 2
Beverage: Water Beverage: Water Beverage: Water Beverage: Fats:
Date: 02/13/2024 Overall Calories: 1117
Total Calories: 232 Total Calories: 705 Total Calories: 180 Total Calories:
Food: Pork bbq, 1 cup of rice Food: 1pc fried chicken, 1 cup of java rice Food: Chicken Tinola, 1 cup of rice Food: Carbs:
Protein:
DAY 3
Beverage: Water Beverage: Water Beverage: Water Beverage: Fats:
Date: 02/14/24 Overall Calories: 1307
Total Calories: 232 Total Calories: 724 Total Calories: 351 Total Calories:
Food: N/A Food: Chicken Tinola, 1 cup of rice Food: Pork giniling, 1 cup of rice Food: Carbs:
Protein:
DAY 4
Beverage: N/A Beverage: Water Beverage: Water Beverage: Fats:
Date: 02/15/24 Overall Calories: 583
Total Calories: N/A Total Calories: 351 Total Calories: 232 Total Calories:

Food: Pork giniling, 1 cup of rice Food: Pork giniling, 1 cup of rice Food: Pork giniling, 1 cup of rice Food: Carbs:
Protein:
DAY 5
Beverage: Water Beverage: Water Beverage: Water Beverage: Fats:
Date: 02/16/24 Overall Calories: 696
Total Calories: 232 Total Calories: 232 Total Calories: 232 Total Calories:
Food: Pork bbq, 1 cup of rice Food: 1pc fried chicken, 1 cup of java rice Food: Pork giniling, 1 cup of rice Food: Carbs:
Protein:
DAY 6
Beverage: Water Beverage: Water Beverage: Water Beverage: Fats:
Date: 02/17/24 Overall Calories: 1188
Total Calories: 232 Total Calories: 724 Total Calories: 232 Total Calories:
 Technological Institute of the Philippines
Quezon City
Physical Education Department

Food: 2pcs Sausage, 1 sunny side up, 1 Food: Pork Steak, 2 cups of rice Food: Ampalaya, 2 cups of rice Food: Carbs:
cup of fried rice Protein:
DAY 7
Beverage: Water Beverage: Water Beverage: Fats:
Date: 02/18/24 Overall Calories: 1409
Beverage: Water Total Calories: 242 Total Calories: 692 Total Calories:
Total Calories: 475

“I affirm that I have not given or received any unauthorized help on this assignment and that this work is my own”
STUDENT’S SIGNATURE: DATE: 02/18/2024