FITNESS PLAN CARD

NAME: CHARM T. BUCOG YR.&SEC: 1ST- OBTECT-M-1-6 DATE SUBMITTED: 12/09/22

GOAL: To improve my Cardiovascular Endurance WEIGHT: 48kg
GOAL DURATION: Month HEIGHT: 158cm
GOAL TARGET DATE: November - December 2022 BMI: 19.23 (Normal)

Engaging to a regular exercises brought a good condition to our physical health. Especiall for me, that I have a weak
heart. Many times that my heart felt so heavy, and it causes me to have a difficulties in breathing. I think, this is the right
time to do exercises and to help myself to overcome through these activities. Because I do believe that getting regular
exercise when you have a weak heart is important. Physical activity can strengthen your heart muscle and help you manage
blood pressure and cholesterol levels. It may also help you be more active without chest pain or other symptoms. It is an
opportunity to engage some physical activities, and I will gladly performs it.

WEEK 1
FOOD INTAKE IN A DAY FOOD INTAKE IN A DAY
MONDAY, WEDNESDAY, FRIDAY TUESDAY, THURSDAY, SATURDAY
•2 Cups of rice…………… ……………. ….. 412cal. •3 Cups of rice………………………….. … 618cal.
•3 Fried eggs……………… ……………. ….360cal. •Mango……………………………………… 60cal.
•2 Bananas……………… …………….. . ….315cal. •Glass of 3in1 Coffee ………………….….. 74cal.
•2 Slices of bread………………….. … …… 133cal. •3 Fried chicken …………………………… 738cal.
•2 Glasses of Milk………………….. … …….84cal. •3 Boiled egg ………………………………. 465cal.
•Glass of Milk …………………………….... 42cal.

TOTAL CAL. IN A DAY: 1304cal. TOTAL CAL. IN A DAY: 1997cal.

TOTAL CALORIES INTAKE IN A WEEK 1 : 9,903cal.

WARM UP
• March on the spot (3mins.)
• Heel digs (60secs.)
• Knee lifts (60secs)
•Shoulder rolls (2sets/16 counts)
• Knee bends (30secs.)

ACTIVITIES SETS REPETITION INTENSITY

Brisk walking (10minutes) 3 1 Low
Jogging in Place (5minutes) 4 1 Low
Jumping rope (10minutes) 3 1 Moderate
10 Squat jumps 3 2 Moderate

COOL DOWN
• March on the spot (3mins.)
• Heel digs (60secs.)
• Knee lifts (60secs)
•Shoulder rolls (2sets/16 counts)
• Knee bends (30secs.)

TOTAL CALORIES BURN IN WEEK 1: 6,420cal.

BEFORE THE ACTIVITIES : AFTER THE ACTIVITIES : (WITHIN A WEEK)

Weight: 48kg Weight: 48kg
BMI: 19.23 BMI: 19.23
WEEK 2
FOOD INTAKE IN A DAY FOOD INTAKE IN A DAY
MONDAY, WEDNESDAY, FRIDAY TUESDAY, THURSDAY, SATURDAY
• 2 CUP of rice…………………………..……. 412cal. • 3 cup of rice ……………….……………….……. 618cal.
• 2 Slices of bread……………………….…… 133cal. • Boiled egg……………….……………….………. 155cal.
• Mango ………………………………….……. 60cal. • 2 fried eggs……………….……………….………. 240cal.
• Glass of juice ………………………….. ….. 54cal. • Banana ……………….……………….……………105cal.
• 2 fried chicken ……………….………………492cal. • Glass of milk ……………….………………………. 42cal.
TOTAL CAL. IN A DAY: 1151cal. TOTAL CAL. IN A DAY: 1160cal.

TOTAL CALORIES INTAKE IN WEEK 2 : 6433cal.

WARM UP
• March on the spot (3mins.)
• Heel digs (60secs.)
• Knee lifts (60secs)
•Shoulder rolls (2sets/16 counts)
• Knee bends (30secs.)

ACTIVITIES SETS REPETITION INTENSITY

But kicks (5min) 3 1 Low
10 Squat jump 3 2 Moderate
Burpees (5min) 2 2 Moderate
Lateral shuffles (5min) 3 2 Low
Lunge jump (5min) 3 2 Moderate

COOL DOWN
• March on the spot (3mins.)
• Heel digs (60secs.)
• Knee lifts (60secs)
•Shoulder rolls (2sets/16 counts)
• Knee bends (30secs.)

TOTAL CALORIES BURN IN WEEK 2: 5022cal.

BEFORE THE ACTIVITIES AFTER THE ACTIVITIES (WITHIN A WEEK)

Weight: 48 Weight: 47
BMI: 19.23 BMI : 18.83

WEEK 3
FOOD INTAKE IN A DAY FOOD INTAKE IN A DAY
MONDAY, WEDNESDAY, FRIDAY TUESDAY, THURSDAY, SATURDAY
• 3 Cups of rice ……………….……………………. 618cal. • 2 Cups of rice ……………….………………… 412cal.
• 2 Bananas ……………….………………………. 210cal. • 3 slices of bread…………….… ……………. 199cal.
• Glass of milk……………….……………………. 42cal. • Banana……………….……………………….. 105cal.
• 3 Fried chicken ……………….………………… 738cal. • Mango……………….………………………… 60cal.
• Slice of bread ……………….………………….. 67cal. • Glass of 3in1 coffee……………….…………. 74cal.
TOTAL CAL. IN A DAY : 1675cal. TOTAL CAL. IN A DAY : 850cal.

TOTAL CALORIES INTAKE IN WEEK 3: 7575cal.

WARM UP
• March on the spot (3mins.)
• Heel digs (60secs.)
• Knee lifts (60secs)
•Shoulder rolls (2sets/16 counts)
• Knee bends (30secs.)

ACTIVITIES SETS REPETITION INTENSITY

Jog in place (15min) 1 1 Low
Jumping rope (5min) 3 1 Moderate
 30 Squat jumps 1 2 Moderate
Lunge jump (5min) 3 1 Moderate
Brisk walking (30min) 1 1 Low

COOL DOWN
• March on the spot (3mins.)
• Heel digs (60secs.)
• Knee lifts (60secs)
•Shoulder rolls (2sets/16 counts)
• Knee bends (30secs.)

TOTAL CALORIES BURN IN WEEK 3: 4710cal.

BEFORE THE ACTIVITIES AFTER THE ACTIVITIES (WITHIN A WEEK)

Weight: 47 Weight: 47
BMI: 18.83 BMI: 18.83

WEEK 4
FOOD INTAKE IN A DAY FOOD INTAKE IN A DAY
MONDAY, WEDNESDAY, FRIDAY TUESDAY, THURSDAY, SATURDAY
• 3 Cups of rice •2 Cups of rice ……………….……………….…………412cal.
……………….……………….………………. • 2 Slices of bread ……………….………….………… 133cal.
• 2 fried chicken • 2 fried eggs……………….……………….……………140cal.
……………….……………….………………. • Glass of juice……………….……………….………… 54cal.
• fried egg……………….……………….………………. • Glass of milk ……………….……………….…………42cal.
• Banana ……………….……………….………………. • Mango……………….……………….…………………. 60cal.
• Glass of milk……………….……………….……………….
• Bread ……………….……………….……………….
TOTAL CAL. INTAKE IN A DAY : 1424cal. TOTAL CAL. INTAKE IN A DAY : 841cal.

TOTAL CALORIES INTAKE IN WEEK 4: 6795cal.

WARM UP
• March on the spot (3mins.)
• Heel digs (60secs.)
• Knee lifts (60secs)
•Shoulder rolls (2sets/16 counts)
• Knee bends (30secs.)

ACTIVITY SETS REPETITION INTENSITY

Jogging (30min) 3 1 Moderate

COOL DOWN
• March on the spot (3mins.)
• Heel digs (60secs.)
• Knee lifts (60secs)
•Shoulder rolls (2sets/16 counts)
• Knee bends (30secs.)
• Breathing (30sec)

TOTAL CALORIES BURN IN WEEK 4: 4200cal.

BEFORE THE ACTIVITIES AFTER THE ACTIVITIES (WITHIN A WEEK)

Weight: 47 Weight: 45
BMI: 18.83 BMI: 18.03

In addition, I drink more than 8 glasses of cold water everyday, that’s why, I burn calories for more than 60cal.
‘caused by drinking water.
The evidences will be posted in my PALog.