PHILIPPINE NORMAL UNIVERSITY- MINDANAO

The National Center for Teacher Education

MINDANAO
Multicultural Education Hub
Prosperidad, Agusan del Sur

2PHED 01 (PATHFIT 1: Movement Competency Training)

Weekly Work-out Plan

NAME: Nekiryn A. Judilla YEAR/SECTION: OBTEC M-1-5

OBJECTIVES:
A. GENERAL:
✓To manipulate different aspects of my workout to make changes, progress to higher levels, and keep things interesting.
✓To start to see changes in my weight, body fat, endurance, and strength.

B. SPECIFIC:
✓To improve my health.
✓To build endurance and get more comfortable with exercise.
✓ Enable to cross-train and mix things up to keep both my body and mind engaged.

FREQUENCY INTENSITY TIME TYPE OF ACTIVITIES

(How often you do an (How hard you should (How long you should do (How specific the exercises you’re doing?)
activity?) participate?) an activity?)
5 minutes A. Warm-Up (You should feel comfortable and be able to talk easily.
4 times a week Allow your heart rate to rise gradually by slowly increasing your
(alternately) moderate intensity, about pace, resistance. or incline throughout the warmup.)
a level 5 to 6 on a 10-point Neck Tilts
perceived exertion scale. Neck Rotation
Chest Expansions
Shoulder Stretch
Shoulder up Stretch
Side Arm Raises
Arm Rotations
Hip Rotations
Ankle Up Down Tilts
 Jog in Place
15 minutes B. Body of the Work Out
✓Cardiovascular
Jumping Jacks
Jumping Ropes
Burpee
Mountain Climbers
Squat Jumps
✓Flexibility
Standing Humming Stretch
Piriformis Stretch
Lunge with Spinal Twist
Triceps Stretch
Side Bend Stretch
5 minutes C. Cool-Down
Neck stretch
90-90 Stretch
Slow dance (Your own style of dance)
Inhale
Exhale

RUBRICS FOR RATING:

POINT OF Exemplary Proficient Developing Emerging

REFERENCE/POINTS
50 pts. 45 pts. 40 pts. 35 pts.

Likes/Dislikes List is comprehensive List is comprehensive List is short and does not NONE or VERY FEW
and includes great indicate considerable likes and dislikes are
detail thought included.

Goals ALL goals are included ALL goals are included MOST goals are included SOME goals are
included, but lack
Goals are written Goals include only Goals are not written
 adhering to the SMART some aspects of the according to the SMART detail
formula SMART formula formula

Adherence to FITT All aspects of program Program adheres to Program only adheres to Program does not
formula adhere to the FITT MOST of the FITT SOME aspects of the adhere to the FITT
formula formula FITT formula formula

Amount of Detail Program is highly Program includes a Program includes a Program lacks detail
detailed and includes CONSIDERABLE MODERATE degree of indicating a lack of
specifics degree of detail detail preparation

PHILIPPINE NORMAL UNIVERSITY- MINDANAO

The National Center for Teacher Education
MINDANAO
Multicultural Education Hub
Prosperidad, Agusan del Sur

2PHED 01 (PATHFIT 1: Movement Competency Training)

PHYSICAL FITNESS TEST

NAME AGE STANDING PARTIAL FLOOR 40 SHUTTLE SIT AND 3 min. ZIPPER COMMENTS
LONG CURL-UPS PUSH- METER RUN (sec.) REACH STEP TEST
JUMP UPS SPRINT (cm.) TEST (cm.)
(cm.)
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