TINGKAO, Sitti Fatima M. Ms. Elenita L.

Leabres
BA – 11 PE101

FITNESS PROGRAM
Objectives:
 To gain weight



 Improve health, fitness and quality of life through this physical activities
Legend:
 R - right
 L - left
 rps/min - repetition/minute
 B - back
 F - front

WARM UP –
TRAINING TIME INTENSITY FREQUENCY BENEFITS
60 to 70
percent of their - It will
Thrice a week stimulate the
maximum heart
rate cardiovascular
system by
60 to 70
raising the
percent of their
body
maximum heart
temperature
rate
and increase
60 to 70
blood flow to
percent of their
the muscles
maximum heart
gradually
rate
60 to 70
- reduces the
percent of their
muscle tension
maximum heart
which
rate
optimizes the
60 to 70 ability to
percent of their perform
maximum heart
rate
 60 to 70 -It can also help
percent of their to reduce the
maximum heart muscle
rate soreness and
60 to 70 lessen the
percent of their possibility to
maximum heart have injury
rate during the
60 to 70 fitness program
percent of their
maximum heart
rate

EXERCISE LOAD –
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate

60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
 60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate

COOL DOWN –
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate
60 to 70
percent of their
maximum heart
rate