Fitness Program Plan - Dinalyn J. Putalan - 11STEM-STEPLING

**Name:** Putalan, Dinalyn J. **PT Title:** Fitness Program Plan **Year, Strand, & Section:** 11STEM-STEPLING **Date Submitted:** +--------+--------+--------+--------+--------+--------+--------+--------+ | **MICR | | | | | | | | | O |...

**Name:** Putalan, Dinalyn J. **PT Title:** Fitness Program Plan **Year, Strand, & Section:** 11STEM-STEPLING **Date Submitted:** +--------+--------+--------+--------+--------+--------+--------+--------+ | **MICR | | | | | | | | | O | | | | | | | | | CYCLE | | | | | | | | | PLAN** | | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | **Name | Putala | **Gend | Female | | | | | | :** | n, | er:** | | | | | | | | Dinaly | | | | | | | | | n | | | | | | | | | J. | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | **Goal | To | **Age: | 16 | | | | | | Perfor | improv | ** | | | | | | | mance( | e | | | | | | | | s):** | Cardio | | | | | | | | | vascul | | | | | | | | | ar | | | | | | | | | fitnes | | | | | | | | | s | | | | | | | | | and | | | | | | | | | Muscul | | | | | | | | | ar | | | | | | | | | Streng | | | | | | | | | th | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | **PRE- | | **Grad | 11STEM | | | | | | TEST | | e | | | | | | | BMI:** | | Level | | | | | | | | | and | | | | | | | | | Strand | | | | | | | | | :** | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | **POST | | **Sect | STEPLI | | | | | | TEST | | ion:** | NG | | | | | | BMI:** | | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | **PERI | **PREP | | | | | | | | OD** | ARATIO | | | | | | | | | N** | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | **PHAS | **PHAS | | | | | | | | E** | E | | | | | | | | | 1** | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | **MICR | **Week | | | | | | | | OCYCLE | 1** | | | | | | | | ** | | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | **DAYS | **DAY | **DAY | **DAY | **DAY | **DAY | **DAY | **DAY | | ** | 1** | 2** | 3** | 4** | 5** | 6** | 7** | +--------+--------+--------+--------+--------+--------+--------+--------+ | **DETA | Exerci | Exerci | **REST | Exerci | Exerci | **REST | Exerci | | ILS | se | se | DAY** | se | se | DAY** | se | | OF | Passiv | Passiv | | Passiv | Passiv | | Passiv | | SESSIO | e | e | | e | e | | e | | N** | Warm | Warm | | Warm | Warm | | Warm | | | up and | up and | | up and | up and | | up and | | **\_\_ | Stretc | Stretc | | Stretc | Stretc | | Stretc | | 5:30\_ | hing | hing | | hing | hing | | hing | | \_ | | | | | | | | | A.M.** | 5-10 | 5-10 | | 5-10 | 5-10 | | 5-10 | | | mins | mins | | mins | mins | | mins | | **to** | | | | | | | | | | | | | | | | | | **\_6: | | | | | | | | | 00\_\_ | | | | | | | | | \_ | | | | | | | | | A.M.** | | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | | Push-u | Squats | | Jumpin | Jumpin | | Jumpin | | | ps | (2 | | g | g | | g | | | | sets x | | Jacks | Jacks | | Jacks | | | (2s | 15 | | | (2 | | (2 | | | sets x | reps) | | (2 | sets x | | sets x | | | 10 | | | sets x | 30 | | 30 | | | reps) | | | 30 | reps) | | reps) | | | | | | reps) | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | | High | Push-u | | Squat | Mounta | | Squat | | | knee | ps | | (2 | in | | (2 | | | | | | sets x | climbe | | sets x | | | (30 | (2 | | 15 | rs | | 15 | | | sec) | sets x | | reps) | ( 2 | | reps) | | | | 10 | | | sets x | | | | | | rep) | | | 20 | | | | | | | | | second | | | | | | | | | s) | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | | Jumpin | Plank | | Plank | Plank | | Plank | | | g | | | (2 | (2 | | (2 | | | Jacks | (2 | | sets x | sets x | | sets x | | | | sets x | | 10 | 10 | | 10 | | | (2 | 10 | | reps) | reps) | | reps) | | | sets x | reps) | | | | | | | | 30 | | | | | | | | | rep) | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+ | | Cool | Cool | | Cool | Cool | | Cool | | | down | down | | down | down | | down | | | exerci | exerci | | exerci | exerci | | exerci | | | se | se | | se | se | | se | | | after | after | | after | after | | after | | | workou | workou | | workou | workou | | workou | | | t | t | | t | t | | t | | | | | | | | | | | | 5-10 | 5-10 | | 5-10 | 5-10 | | 5-10 | | | mins | mins | | mins | mins | | mins | +--------+--------+--------+--------+--------+--------+--------+--------+ | **TRAI | *Healt | *Healt | | *Healt | *Healt | | *Healt | | NING | h-rela | h-rela | | h-rela | h-rela | | h-rela | | EMPHAS | ted | ted | | ted | ted | | ted | | IS** | exerci | exerci | | exerci | exerci | | exerci | | | ses* | ses* | | ses* | ses* | | ses* | +--------+--------+--------+--------+--------+--------+--------+--------+ | **LOAD | High | modera | | modera | modera | | modera | | ING** | | te | | te | te | | te | +--------+--------+--------+--------+--------+--------+--------+--------+ | **RATI | This | | | | | | | | ONALE: | workou | | | | | | | | ** | t | | | | | | | | | plan | | | | | | | | | aims | | | | | | | | | to | | | | | | | | | boost | | | | | | | | | cardio | | | | | | | | | vascul | | | | | | | | | ar | | | | | | | | | endura | | | | | | | | | nce | | | | | | | | | by | | | | | | | | | runnin | | | | | | | | | g | | | | | | | | | and | | | | | | | | | engagi | | | | | | | | | ng | | | | | | | | | in | | | | | | | | | jumpin | | | | | | | | | g | | | | | | | | | jacks | | | | | | | | | activi | | | | | | | | | ties. | | | | | | | | | It | | | | | | | | | also | | | | | | | | | includ | | | | | | | | | es | | | | | | | | | exerci | | | | | | | | | ses | | | | | | | | | meant | | | | | | | | | to | | | | | | | | | increa | | | | | | | | | se | | | | | | | | | muscul | | | | | | | | | ar | | | | | | | | | streng | | | | | | | | | th, | | | | | | | | | like | | | | | | | | | push-u | | | | | | | | | ps | | | | | | | | | and | | | | | | | | | squats | | | | | | | | |. | | | | | | | | | Theref | | | | | | | | | ore, | | | | | | | | | it is | | | | | | | | | an | | | | | | | | | all-ro | | | | | | | | | unded | | | | | | | | | approa | | | | | | | | | ch | | | | | | | | | toward | | | | | | | | | s | | | | | | | | | fitnes | | | | | | | | | s | | | | | | | | | as far | | | | | | | | | as | | | | | | | | | both | | | | | | | | | stamin | | | | | | | | | a | | | | | | | | | and | | | | | | | | | muscle | | | | | | | | | -build | | | | | | | | | ing | | | | | | | | | are | | | | | | | | | concer | | | | | | | | | ned. | | | | | | | | | | | | | | | | | | Day1: | | | | | | | | | I did | | | | | | | | | warm | | | | | | | | | up by | | | | | | | | | stretc | | | | | | | | | hing | | | | | | | | | for 5 | | | | | | | | | minute | | | | | | | | | s. | | | | | | | | | Then, | | | | | | | | | I did | | | | | | | | | two | | | | | | | | | sets | | | | | | | | | of 10 | | | | | | | | | push-u | | | | | | | | | ps | | | | | | | | | so you | | | | | | | | | could | | | | | | | | | make | | | | | | | | | upper | | | | | | | | | body | | | | | | | | | streng | | | | | | | | | th | | | | | | | | | and | | | | | | | | | did a | | | | | | | | | High | | | | | | | | | knee | | | | | | | | | for 30 | | | | | | | | | second | | | | | | | | | s. | | | | | | | | | After | | | | | | | | | the | | | | | | | | | many | | | | | | | | | pushin | | | | | | | | | g | | | | | | | | | effort | | | | | | | | | s, | | | | | | | | | I did | | | | | | | | | a two | | | | | | | | | sets | | | | | | | | | of 30 | | | | | | | | | Jumpin | | | | | | | | | g | | | | | | | | | Jacks | | | | | | | | | then | | | | | | | | | cooled | | | | | | | | | down | | | | | | | | | for a | | | | | | | | | few | | | | | | | | | minute | | | | | | | | | s | | | | | | | | | of | | | | | | | | | stretc | | | | | | | | | h. | | | | | | | | | | | | | | | | | | Day2: | | | | | | | | | I | | | | | | | | | starte | | | | | | | | | d | | | | | | | | | up | | | | | | | | | with a | | | | | | | | | warmed | | | | | | | | | up for | | | | | | | | | 5 | | | | | | | | | minute | | | | | | | | | s | | | | | | | | | of | | | | | | | | | stretc | | | | | | | | | h, | | | | | | | | | then I | | | | | | | | | perfor | | | | | | | | | med | | | | | | | | | two | | | | | | | | | sets | | | | | | | | | of 15 | | | | | | | | | squats | | | | | | | | | to | | | | | | | | | firm | | | | | | | | | the | | | | | | | | | lower | | | | | | | | | part | | | | | | | | | of | | | | | | | | | your | | | | | | | | | body. | | | | | | | | | Then | | | | | | | | | you | | | | | | | | | follow | | | | | | | | | ed | | | | | | | | | that | | | | | | | | | up | | | | | | | | | with | | | | | | | | | two | | | | | | | | | sets | | | | | | | | | of 10 | | | | | | | | | push-u | | | | | | | | | p | | | | | | | | | and | | | | | | | | | with a | | | | | | | | | 2 sets | | | | | | | | | of 10 | | | | | | | | | Plank | | | | | | | | | and | | | | | | | | | ended | | | | | | | | | it | | | | | | | | | with a | | | | | | | | | cool-d | | | | | | | | | own | | | | | | | | | stretc | | | | | | | | | h. | | | | | | | | | | | | | | | | | | Day3: | | | | | | | | | On the | | | | | | | | | third | | | | | | | | | day, | | | | | | | | | This | | | | | | | | | was a | | | | | | | | | rest | | | | | | | | | day, I | | | | | | | | | read | | | | | | | | | some | | | | | | | | | books | | | | | | | | | and | | | | | | | | | try to | | | | | | | | | take a | | | | | | | | | nap | | | | | | | | | allowi | | | | | | | | | ng | | | | | | | | | my | | | | | | | | | muscle | | | | | | | | | s | | | | | | | | | to | | | | | | | | | recove | | | | | | | | | r | | | | | | | | | and | | | | | | | | | preven | | | | | | | | | t | | | | | | | | | overtr | | | | | | | | | aining | | | | | | | | |. | | | | | | | | | | | | | | | | | | Day4: | | | | | | | | | After | | | | | | | | | warm | | | | | | | | | up, | | | | | | | | | you | | | | | | | | | did | | | | | | | | | two | | | | | | | | | sets | | | | | | | | | of 30 | | | | | | | | | repeti | | | | | | | | | tions | | | | | | | | | of | | | | | | | | | Jumpin | | | | | | | | | g | | | | | | | | | jacks | | | | | | | | | to | | | | | | | | | enhanc | | | | | | | | | ed | | | | | | | | | cardio | | | | | | | | | vascul | | | | | | | | | ar | | | | | | | | | endura | | | | | | | | | nce. | | | | | | | | | Then, | | | | | | | | | I did | | | | | | | | | 2 sets | | | | | | | | | of 15 | | | | | | | | | squats | | | | | | | | | follow | | | | | | | | | ed | | | | | | | | | up | | | | | | | | | with 2 | | | | | | | | | sets | | | | | | | | | of 10 | | | | | | | | | Plank | | | | | | | | | and | | | | | | | | | then | | | | | | | | | cool | | | | | | | | | down | | | | | | | | | with | | | | | | | | | stretc | | | | | | | | | h. | | | | | | | | | | | | | | | | | | Day5: | | | | | | | | | I | | | | | | | | | starte | | | | | | | | | d | | | | | | | | | my | | | | | | | | | exerci | | | | | | | | | se | | | | | | | | | sessio | | | | | | | | | n | | | | | | | | | by | | | | | | | | | stretc | | | | | | | | | hing | | | | | | | | | for 5 | | | | | | | | | minute | | | | | | | | | s, | | | | | | | | | follow | | | | | | | | | ed | | | | | | | | | by two | | | | | | | | | sets | | | | | | | | | of 30 | | | | | | | | | Jumpin | | | | | | | | | g | | | | | | | | | jacks. | | | | | | | | | Then | | | | | | | | | follow | | | | | | | | | ed | | | | | | | | | up | | | | | | | | | with 2 | | | | | | | | | sets | | | | | | | | | of 20 | | | | | | | | | second | | | | | | | | | s | | | | | | | | | Mounta | | | | | | | | | in | | | | | | | | | climbe | | | | | | | | | rs | | | | | | | | | as a | | | | | | | | | stamin | | | | | | | | | a-buil | | | | | | | | | ding | | | | | | | | | exerci | | | | | | | | | se, | | | | | | | | | and 2 | | | | | | | | | sets | | | | | | | | | of 10 | | | | | | | | | Plank | | | | | | | | | and | | | | | | | | | ended | | | | | | | | | with a | | | | | | | | | cool-d | | | | | | | | | own | | | | | | | | | stretc | | | | | | | | | h. | | | | | | | | | | | | | | | | | | Day6: | | | | | | | | | Anothe | | | | | | | | | r | | | | | | | | | rest | | | | | | | | | day, I | | | | | | | | | tried | | | | | | | | | to | | | | | | | | | practi | | | | | | | | | ce | | | | | | | | | sketch | | | | | | | | | ing | | | | | | | | | and I | | | | | | | | | read | | | | | | | | | some | | | | | | | | | manhwa | | | | | | | | | s | | | | | | | | | after | | | | | | | | | giving | | | | | | | | | my | | | | | | | | | body | | | | | | | | | time | | | | | | | | | to | | | | | | | | | recove | | | | | | | | | r | | | | | | | | | from | | | | | | | | | the | | | | | | | | | previo | | | | | | | | | us | | | | | | | | | workou | | | | | | | | | ts. | | | | | | | | | | | | | | | | | | Day7: | | | | | | | | | warmed | | | | | | | | | up by | | | | | | | | | doing | | | | | | | | | 5 | | | | | | | | | minute | | | | | | | | | s | | | | | | | | | of | | | | | | | | | stretc | | | | | | | | | hing, | | | | | | | | | then | | | | | | | | | two | | | | | | | | | sets | | | | | | | | | of 30 | | | | | | | | | Jumpin | | | | | | | | | g | | | | | | | | | jacks, | | | | | | | | | two | | | | | | | | | sets | | | | | | | | | of 15 | | | | | | | | | squats | | | | | | | | | and | | | | | | | | | the 2 | | | | | | | | | sets | | | | | | | | | of 15 | | | | | | | | | plank. | | | | | | | | | And I | | | | | | | | | ended | | | | | | | | | it | | | | | | | | | cool | | | | | | | | | down | | | | | | | | | by the | | | | | | | | | end of | | | | | | | | | the | | | | | | | | | week. | | | | | | | +--------+--------+--------+--------+--------+--------+--------+--------+