DE LA SALLE LIPA

PATHFI1
EXERCISE JOURNAL

Name: Villena, Joyce Nicola P. Section: G1B

Initial Weight: 43 kg Current Weight: 44 kg

Key guidelines for Adult

All adults should avoid inactivity. Some physical activity is better than none, and adults who
participate in any amount of physical activity gain some health benefits.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a
week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity
aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity
aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and
preferably, it should be spread throughout the week.
For additional and more extensive health benefits, adults should increase their aerobic physical
activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of
vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and
vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity
beyond this amount.
Adults should also do muscle-strengthening activities that are moderate or high intensity and
involve all major muscle groups on 2 or more days a week, as these activities provide additional
health benefits.

Task:
1. You are encourage to put into practice the routine that you have created for
fitness improvement.
2. Think of a short and long term fitness goal and write it below.
3. Complete the table below by putting your routine/exercise.
4. To be submitted on our Final Exam.

GOALS:
- To be able to increase cardiovascular endurance
- To have a toned body
- To have abs

Date Exercises Repetitions Sets Frequency

October 9 Sky Reach Stretch 1 1 2
Quadriceps 2 1 2
Stretch
High Knee 10 1 1
Squat Jump 25 2 1
October 12 Sky Reach Stretch 1 1 2
Quadriceps 2 1 2
Stretch
High Knee 10 1 1
Squat Jump 25 2 2
Running 1 1 2
October 16 Sky Reach Stretch 1 1 2
Quadriceps 2 1 2
Stretch
 High Knee 10 1 1
Squat Jump 25 2 2
Planking 1 1 1
Wall Push Up 20 2 1
October 20 Bicep Stretch 2 1 2
Hip Hinge 2 1 2
Running 1 1 1
Squat Jump 25 2 1
Planking 1 1 1
October 21 Quadriceps 2 2 1
Stretch
Squat Jump 25 2 1
October 24 Sky Reach Stretch 1 1 2
Quadriceps 2 1 2
Stretch
High Knee 10 1 1
Squat Jump 25 2 1
October 26 Sky Reach Stretch 1 1 2
Quadriceps 2 1 2
Stretch
High Knee 10 1 1
Squat Jump 25 2 2
Planking 1 1 1
Running 1 1 2
November 6 Sky Reach Stretch 1 1 2
Quadriceps 2 1 2
Stretch
High Knee 10 1 1
Running 1 1 2
Crunch 15 4 1
November 9 Quadriceps 2 2 1
Stretch
Squat Jump 25 2 1
November 13 Bicep Stretch 2 1 2
Hip Hinge 2 1 2
Running 1 1 1
Squat Jump 25 2 2
Planking 1 1 2
November 20 Sky Reach Stretch 1 1 2
Quadriceps 2 1 2
Stretch
High Knee 10 1 1
Squat Jump 25 2 2
Planking 1 1 1
Running 1 1 2
Crunch 15 4 1

Question #2: Who helped you achieve your log?

Since I am not one to commit to consistent exercises like these because of conflicts in
schedule, my father who is a Philippine Marine officer as well as my gym coach helped me
achieve my log. My father is fond of running marathons, and he always pushes me to go exercise
with him on weekends to strengthen our muscles. Included in these exercises are cardiovascular
endurance enhancers in order for him to prepare me on our upcoming 10-km marathons. On
other days when my father is not around, I visit the gym and do a few rounds of exercises.
Starting last summer, my gym instructor and I have been consistently working out to tone my
body since my body mass index lands on the underweight category. He monitors my routine, not
to mention – adds to it the kick boxing in order to strengthen and tone my muscles. I know that I
still have a long way to achieve my goals, but through the help of experts like my father and my
coach accompanied with determination and consistency, I can achieve my goals mentioned
above.