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UNIT II Written Work 3

This document contains a basic health-related fitness (HRF) exercise log for Vanessa O. Kang from Ateneo de Zamboanga University Senior High School. The log follows the FITT principle and includes 5 exercises over 3 non-consecutive days, targeting the upper extremities, core, and lower extremities. Each session lasts 30-45 minutes and incorporates exercises like jogging, jumping jacks, jump squats, standing crunches, and reverse lunges, with 30 second rest periods between sets. The log provides an example workout routine and schedule that Vanessa can follow to improve her overall fitness level.

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65 views

UNIT II Written Work 3

This document contains a basic health-related fitness (HRF) exercise log for Vanessa O. Kang from Ateneo de Zamboanga University Senior High School. The log follows the FITT principle and includes 5 exercises over 3 non-consecutive days, targeting the upper extremities, core, and lower extremities. Each session lasts 30-45 minutes and incorporates exercises like jogging, jumping jacks, jump squats, standing crunches, and reverse lunges, with 30 second rest periods between sets. The log provides an example workout routine and schedule that Vanessa can follow to improve her overall fitness level.

Uploaded by

ItzKenMC I
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Ateneo de Zamboanga University

Senior High School Unit


Department of Social Sciences & Physical Education

NAME: Vanessa O. Kang DATE: August 25th 2022


SECTION: 11- HONTIVEROS

BASIC HEALTH-RELATED FITNESS (HRF) EXERCISE LOG


Instructions: From your previous activity on work sheet 3, continue to plot out your
personal HRF Exercise Log good for three (3) non-consecutive days. In
designing the exercise log,it should include the following:
⮚ FITT Principle
⮚ Three days in a week
⮚ Five (5) exercises include the following: [(2) Upper extremities, (1) Core and
(2) Lowerextremities]
⮚ 30 - 45 minutes
⮚ Alternate schedule for recovery or rest day

HRF Exercise Log


3 days in a week
Frequency
Moderate to Vigorous
Intensity
30-45 minutes
Time
Full Body Workout
Type

Day 1 Day 2 Day 3


Rest Day Rest Day Rest Day Rest Day

Jogging ( at church ) Jogging ( on school ) Jogging ( on school )


20 minutes 20 minutes 20minutes

Rest:30sec. Rest: 30 sec. Rest: 30 sec.

Jumping Jumping Jumping


Jacks Jacks Jacks
2 minutes 2 minutes 2 minutes

Rest: 30 sec. Rest: 30 sec.


Rest:30 sec.

Jump Squats Jump Squats Jump Squats


2minutes 2minutes 2minutes

Rest: 30
sec. Rest:30 sec. Rest: 30 sec.

Department of Social Sciences & Physical Education


Room 209, Faustino W Saavedra Building, Fr Eusebio Salvador SJ Campus, La Purisima Street, Zamboanga City
Email: [email protected] Tel No: 991-0871 local 3035
Ateneo de Zamboanga University
Senior High School Unit
Department of Social Sciences & Physical Education

Standing Standing Standing


Cross Cross Cross
Crunches Crunches Crunches
4 minutes 4 minutes 4 minutes

Rest: 30 Rest: 30 sec. Rest: 30 sec.


sec.
Reverse Reverse Reverse
Lunges Lunges Lunges
2 minutes 2 minutes 2 minutes

Department of Social Sciences & Physical Education


Room 209, Faustino W Saavedra Building, Fr Eusebio Salvador SJ Campus, La Purisima Street, Zamboanga City
Email: [email protected] Tel No: 991-0871 local 3035

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