NAGA COLLEGE FOUNDATION
M. T. Villanueva Avenue, Naga City
1st semester, S/Y 2021-2022
PHYSICAL EDUCATION 1
TRAINING
PROGRAM
Submitted by:
DE JESUS, CHRISTIAN FAUSTO
BELISTA
H118-P.E. 1 (BSN – 1D)
Submitted to:
SHEENA SAMSON
Physical Education Instructor
NAME: De Jesus, Christian Fausto B. P.E. Subject Code & Schedule: H118 (Tuesday/2-4)
Birth Date: December 24, 2001 Age: 19 Gender: Male Height: 5’8 Weight: 53
PMHR: 201 THR (Min.): 210.6 THR (Max.): 160.8
PRR: 84 Desirable Body Weight: 82.72
TRAINING PROGRAM for 1
MONTH
I. Objectives:
At the end of this program, I should have:
Improves muscle strength, stability and flexibility.
Reduce some of the impact and stress in my body.
Helps and develop a strong core and upper body in addition to a
powerful lower body.
Reduce pain in my knees while making them stronger and healthier.
Develop the balance, agility and coordination to reduce my risk of
falls or injuries.
Elevate my heart rate, improves blood sugar levels, and burn
calories and fat, all of which help with weight loss.
Boost my cardiovascular function, enhance lung capacity, and
improve circulation
Improved my flexibility in my hamstrings, calves and lower back.
Improved my cardiorespiratory endurance; and
Maintain my high-level performance on muscular strength.
II. Training Plan using FITT Principle
WEEK 1
Time Heart Rate
Frequency Intensity Total time Type
of the Before After
exercise
1 minute Warm-up 95 110
324 steps 3 minutes Jog in place 100 133
262 steps 3 minutes Marches in 116 123
place
86 3 minutes Touch-toe 110 130
Day 1 repetitions jump
(Monday)
104 3 minutes Jumping 120 140
repetitions jacks +
elbow to
knee
83 3 minutes Squat jump 126 150
repetitions
1 minute Cool Down 120 117
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
1 minute Warm-up 84 85
383 steps 3 minutes Jog in place 80 89
158 steps 3 minutes Marches in 95 110
place
91 3 minutes Touch-toe 87 130
Day 2 repetitions jump
(Wednesday) 112 3 minutes Jumping 108 148
repetitions jacks +
elbow to
knee
85 3 minutes Squat jump 120 135
repetitions
1 minute Cool Down 115 105
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
1 minute Warm-up 86 90
379 steps 3 minutes Jog in place 81 124
274 steps 3 minutes Marches in 110 129
place
93 3 minutes Touch-toe 112 141
Day 3 repetitions jump
(Friday) 101 3 minutes Jumping 117 153
repetitions jacks +
elbow to
knee
83 3 minutes Squat jump 133 153
repetitions
1 minute Cool Down 126 115
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
Time
Frequency Intensity Type
Total time of the
exercise
Day 1-3MWF 3 minutes Warm-up
1086 steps 9 minutes Jog in place
694 steps 9 minutes Marches in place
270 repetitions 9 minutes Touch-toe jump
317 repetitions 9 minutes Jumping jacks +
elbow to knee
251 repetitions 9 minutes Squat jump
3 minutes Cool Down
Total Time: 51 minutes
WEEK 1: Heart Rate Result
DAY 1 DAY 2 DAY 3
Exercises
Before After Before After Before After
Warm-up 95 110 84 85 86 90
Jog in 100 133 80 89 81 124
place
Marches in 116 123 95 110 110 129
place
Touch-toe 110 130 87 130 112 141
jump
Jumping 120 140 108 148 117 153
jacks +
elbow to
knee
Squat jump 126 150 120 135 133 153
Cool Down 120 117 115 105 126 115
WEEK 2
Time Heart Rate
Frequency Intensity Total time Type Before After
of the
exercise
1 minute Warm-up 82 83
391 steps 3 minutes Jog in place 80 125
203 steps 3 minutes Marches in 102 114
place
99 repetitions 3 minutes Touch-toe 101 126
jump
Day 1
(Monday) 106 3 minutes Jumping 100 131
repetitions jacks +
elbow to
knee
80 repetitions 3 minutes Squat 111 133
1 minute Cool Down 114 110
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
1 minute Warm-up 92 95
382 steps 3 minutes Jog in place 93 104
121 steps 3 minutes Marches in 100 108
place
94 repetitions 3 minutes Touch-toe 97 122
Day 2 jump
(Wednesday) 105 3 minutes Jumping 98 115
repetitions jacks +
elbow to
knee
78 repetitions 3 minutes Squat 101 117
1 minute Cool Down 106 105
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
1 minute Warm-up 90 92
384 steps 3 minutes Jog in place 90 132
236 steps 3 minutes Marches in 115 126
place
98 repetitions 3 minutes Touch-toe 121 139
Day 3 jump
(Friday) 97 repetitions 3 minutes Jumping 120 152
jacks +
elbow to
knee
82 repetitions 3 minutes Squat 124 148
1 minute Cool Down 123 118
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
Time
Frequency Intensity Type
Total time of the
exercise
3 minutes Warm-up
1157 steps 9 minutes Jog in place
560 steps 9 minutes Marches in place
291 repetitions 9 minutes Touch-toe jump
Day 1-3
(MWF) 308 repetitions 9 minutes Jumping jacks +
elbow to knee
240 repetitions 9 minutes Squat
3 minutes Cool Down
Total Time: 51 minutes
WEEK 2: Heart Rate Result
DAY 1 DAY 2 DAY 3
Exercises
Before After Before After Before After
Warm-up 82 83 92 95 90 92
Jog in 80 125 93 104 90 132
place
Marches in 102 114 100 108 115 126
place
Touch-toe 101 126 97 122 121 139
jump
Jumping 100 131 98 115 120 152
jacks +
elbow to
knee
Squat 111 133 101 117 124 148
Cool Down 114 110 106 105 123 118
WEEK 3
Time Heart Rate
Frequency Intensity Total time of Type Before After
the exercise
1 minute Warm-up 89 92
380 steps 3 minutes Jog in place 90 124
214 steps 3 minutes Marches in 108 119
place
101 3 minutes Touch-toe 110 130
repetitions jump
Day 1
(Monday) 92 repetitions 3 minutes Jumping 116 140
jacks + elbow
to knee
95 repetitions 3 minutes Squat 128 147
1 minute Cool Down 130 131
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
1 minute Warm-up 84 86
384 steps 3 minutes Jog in place 84 130
248 steps 3 minutes Marches in 109 123
place
112 3 minutes Touch-toe 110 140
Day 2 repetitions jump
(Wednesday) 93 repetitions 3 minutes Jumping 116 146
jacks + elbow
to knee
95 repetitions 3 minutes Squat 123 149
1 minute Cool Down 118 119
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
1 minute Warm-up 85 87
391 steps 3 minutes Jog in place 86 122
256 steps 3 minutes Marches in 105 116
place
115 3 minutes Touch-toe 102 123
Day 3 repetitions jump
(Friday) 101 3 minutes Jumping 115 135
repetitions jacks + elbow
to knee
129 3 minutes Squat 120 143
repetitions
1 minute Cool Down 128 129
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
Time
Frequency Intensity Type
Total time of the
exercise
3 minutes Warm-up
1155 steps 9 minutes Jog in place
718 steps 9 minutes Marches in place
Day 1-3 328 repetitions 9 minutes Touch-toe jump
(MWF)
286 repetitions 9 minutes Jumping jacks +
elbow to knee
319 repetitions 9 minutes Squat
3 minutes Cool Down
Total Time: 51 minutes
WEEK 3: Heart Rate Result
DAY 1 DAY 2 DAY 3
Exercises
Before After Before After Before After
Warm-up 89 92 84 86 85 87
Jog in 90 124 84 130 86 122
place
Marches in 108 119 109 123 105 116
place
Touch-toe 110 130 110 140 102 123
jump
Jumping 116 140 116 146 115 135
jacks +
elbow to
knee
Squat 128 147 123 149 120 143
Cool Down 130 131 118 119 128 129
WEEK 4
Time Heart Rate
Frequency Intensity Total time of Type Before After
the exercise
1 minute Warm-up 85 87
398 steps 3 minutes Jog in place 86 121
261 steps 3 minutes Marches in 97 111
place
114 3 minutes Touch-toe 100 131
repetitions jump
Day 1
(Monday) 99 repetitions 3 minutes Jumping 105 133
jacks + elbow
to knee
100 3 minutes Squat 110 142
repetitions
1 minute Cool Down 118 117
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
1 minute Warm-up 90 92
418 steps 3 minutes Jog in place 90 123
265 steps 3 minutes Marches in 96 120
place
118 3 minutes Touch-toe 98 129
Day 2 repetitions jump
(Wednesday) 100 3 minutes Jumping 105 133
repetitions jacks + elbow
to knee
107 3 minutes Squat 111 140
repetitions
1 minute Cool Down 105 104
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
1 minute Warm-up 85 86
426 steps 3 minutes Jog in place 85 123
171 steps 3 minutes Marches in 91 112
place
121 3 minutes Touch-toe 103 121
Day 3 repetitions jump
(Friday) 104 3 minutes Jumping 108 132
repetitions jacks + elbow
to knee
115 3 minutes Squat 108 138
repetitions
1 minute Cool Down 99 100
Rest Time: 1-minute rest every after the exercise
Total Time: 17 minutes
Time
Frequency Intensity Type
Total time of the
exercise
3 minutes Warm-up
1242 steps 9 minutes Jog in place
697 steps 9 minutes Marches in place
Day 1-3 353 repetitions 9 minutes Touch-toe jump
(MWF)
302 repetitions 9 minutes Jumping jacks +
elbow to knee
322 repetitions 9 minutes Squat
3 minutes Cool Down
Total Time: 51 minutes
WEEK 4: Heart Rate Result
DAY 1 DAY 2 DAY 3
Exercises
Before After Before After Before After
Warm-up 85 87 90 92 85 86
Jog in 86 121 90 123 85 123
place
Marches in 97 111 96 120 91 112
place
Touch-toe 100 131 98 129 103 121
jump
Jumping 105 133 105 133 108 132
jacks +
elbow to
knee
Squat 110 142 111 140 108 138
Cool Down 118 117 105 104 99 100
III. Evaluation
Answer the following questions.
1. Have you targeted your objectives?
I must say that after my one-month training program, I achieved all of my goals
that listed above. Some of them are working on increasing muscle strength and
flexibility. It helps to relieve some of my back and knee pain. It increases and
improves my lung capacity and circulation. It really raises my heart rate, burns
calories, and relieves some of the stress in my body.
2. What are your observations and experience during your training?
My observations and experience during my training program, show that on my first
day or first week of training, some parts of my body ache, especially in my knees
and shoulders. In the first few days or weeks, my heart rate is extremely rapid. In
week two, I notice that my performance isn't quite at its peak. In week 3, I noticed
some of my exercise frequencies were low and some exceeded the frequencies of
week 2. In week 4, I noticed that my body was not aching and that my heart rate
was pumping at a medium rate.
3. Is there any improvement?
There is an improvement, especially in my heart rate. My muscle strength has
improved so that I can now do some heavy work that I couldn't do before. develop
and improve my flexibility in my hamstrings, calves, and lower back. My agility and
coordination improve to help me reduce my risk of falls or injuries. It boosts my
self-esteem and improves my high-level performance in muscular strength and
cardiorespiratory endurance.
4. Will you continue to do your training plan or will you stop because it is not
required anymore to do the training?
I will continue to do my training program plan because I want to stay physically fit
and it really helps me reduce the pain in my body. I also want to maintain good
posture and muscle strength because they really help and develop all throughout
my 1 month of training. I also want to continue this because I want to avoid having
some illnesses and stay healthy, not just physically but also mentally.
5. What is your message to an individual who is not physically fit?
My message to someone who is not physically fit is that working out is completely
free and will help them stay healthy and fit not only physically but also mentally. I
will motivate them and show them that working out is really good for reducing
stress in the body and mind. It can also develop our social skills and muscular
strength.
