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Fitness Activity Reflection and Plan

The document describes different levels of physical activity based on duration and perceived exertion, with a 5-minute walk being light activity, a 4-minute floor sweeping being moderate activity, and 3 minutes of jumping jacks being vigorous activity. It then outlines a sample fitness program identifying the frequency, intensity, type of exercise, and time spent for warm-ups, workouts focusing on cardio and aerobic exercises, and cool downs to be done each day of the week.

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ange the fretty
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11 views2 pages

Fitness Activity Reflection and Plan

The document describes different levels of physical activity based on duration and perceived exertion, with a 5-minute walk being light activity, a 4-minute floor sweeping being moderate activity, and 3 minutes of jumping jacks being vigorous activity. It then outlines a sample fitness program identifying the frequency, intensity, type of exercise, and time spent for warm-ups, workouts focusing on cardio and aerobic exercises, and cool downs to be done each day of the week.

Uploaded by

ange the fretty
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

HOPE

MODULE 2

 WHAT’S MORE: Let’s Do This!

Describe the 5-minute walking 4- minute 3- minute


activity based on around home sweeping floors jumping jacks
the following:
How did you feel? I feel so relaxed I am glad that the floor I feel exhausted
is clean
How was your My breathing is normal My breathing is normal My breathing is rigid
breathing?
How much did you I did not sweat I sweat a bit I sweat a lot
sweat?
Did you have No No Yes
difficulty
speaking?

Reflection:

1. Which among the three (walking around, sweeping floor, 3-minute jumping jacks) is considered:

a) Light activity: walking around


Justify your answer: A 5-min walking does not exert too much cardio. It is a daily activity so one was
used to it

b) Moderate activity: sweeping floor

Justify your answer: Sweeping floor involves arm movement and walking so it is considered a moderate
activity compared to walking alone.

c) Vigorous Activity: 3-minute jumping jacks

Justify your answer: Jumping jacks require multidirectional movement and the movements become
more explosive.
 WHAT I CAN DO: My Fitness Program

FITT Goals Frequency Intensity Type Time


Parts of the (Indicate days of Moderate – Kind of exercises, (Total fitness
Fitness Plan the week) Vigorous selected physical plan not less than
activities 60 minutes)
Warm-up All week moderate
Workout
1. Cardio Mon 5.9 1. Jumping Jacks 1 hour
2. Cardio Tue & Thurs 3.2 2. Walking 2 hours
3. Cardio Wed 4 3. Planks 3 hours
4. Aerobic Fri 5 4. Zumba 4 hours
5. Cardio Sat 6 5. Jogging 5 hours
Cool down All week 3 1 hour

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