Physical

Fitness
Program
(September 1, 2015 September 30,
2015)

Submitted by:
Michaela Micole M. Derelo
(10-Assumption of Mary)

Submitted to:
Mr. Ronald Dayao

Week ! (Abdominal Muscle, Speed, Agility)

Objectives:
Abdominal Muscle
Improve and strengthen abdominal muscles
Improve (abdominals) muscular strength and endurance
Speed
Improve acceleration
Increase maximal velocity
Maintain velocity against the onset of fatigue

Agility
Decrease reactive ability and reaction time
Improve deceleration
Enhance the ability to change direction
Improve co-ordination and dynamic balance

Date/Time: Monday-Wednesday-Friday
[5:00-6:00]
Saturday-Sunday [8:00-9:00]
Day 1 (Monday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 Reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor

as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [10 reps.]
Day 2 (Wednesday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 Reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [12 reps.]
Day 3 (Friday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes)

B. Stretching
Ab Prep [8 Reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [14 reps.]
Day 5-6 (Saturday, Sunday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching [16 reps]

Lunge with a lean
Side lunge touching heel
Knee to chest
C. Supplementary Activity :
Squat Jumps [16 reps/2 sets]
Agility Dots (each leg, each direction) [16 reps/2sets]

Week 2 (Abdominal Muscle, Speed, Agility)

Objectives:
Abdominal Muscle
Improve and strengthen abdominal muscles
Improve (abdominals) muscular strength and endurance
Speed
Improve acceleration
Increase maximal velocity
Maintain velocity against the onset of fatigue

Agility
Decrease reactive ability and reaction time
Improve deceleration
Enhance the ability to change direction
Improve co-ordination and dynamic balance

Date/Time: Monday-Wednesday-Friday

[5:00-6:00]

Saturday-Sunday [8:00-9:00]

Day 1 (Monday)
A. Warm Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]
B. Stretching
Ab Prep [8 Reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [16 reps.]
Day 2 (Wednesday)

A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [18 reps.]
Day 3 (Friday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [20 reps.]

Day 5-6 (Saturday-Sunday)

A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching [16 reps]

Lunge with a lean
Side lunge touching heel
Knee to chest
C. Supplementary Activity :
Squat Jumps [16 reps/2 sets]
Agility Dots (each leg, each direction) [16 reps/2sets]

Week 3 (Abdominal Muscle, Cardiovascular Endurance)

Objectives:
Abdominal Muscle
Improve and strengthen abdominal muscles
Improve (abdominals) muscular strength and endurance
Cardiovascular Endurance
strengthen heart and improve blood flow
improve your body's ability to deliver oxygen and energy to working muscle
lessens the chance of joint injuries by strengthening the muscles that surround
and support them
tones the arms, abs, quads, glutes, and hamstrings
Date/Time: Monday-Wednesday-Friday
[5:00-6:00]
Saturday-Sunday [8:00-9:00]
Day 1 (Monday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [22 reps.]

Day 2 (Wednesday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [24 reps.]
Day 3 (Friday)

A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [26 reps.]
Day 4-5 (Saturday-Sunday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching [16 reps]

Standing Toe Touch
Knee to Chest
Butterfly Stretch
C. Supplementary Activity :
Lateral Jumps [16 reps/2 sets]
Mountain Climbers [16 reps/2 sets]

Week 4 (Abdominal Muscle, Cardiovascular Endurance)

Objectives:
Abdominal Muscle
Improve and strengthen abdominal muscles
Improve (abdominals) muscular strength and endurance
Cardiovascular Endurance
strengthen heart and improve blood flow
improve your body's ability to deliver oxygen and energy to working muscle
lessens the chance of joint injuries by strengthening the muscles that surround
and support them
tones the arms, abs, quads, glutes, and hamstrings

Date/Time: Monday-Wednesday-Friday
[5:00-6:00]
Saturday-Sunday [8:00-9:00]
Day 1 (Monday)

D. Warm Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]
E. Stretching
Ab Prep [8 reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
F.

Supplementary Activity : Curl-Ups [28 reps.]

Day 2 (Wednesday)
A. Warm

Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [30 reps.]

Day 3 (Friday)
A. Warm Up
Jumping Jacks [16 reps]
Arm Swings [16 reps]
March in place [2-3 minutes]

B. Stretching
Ab Prep [8 reps]
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin
to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor
as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return
to the starting position, breathing out as you go.
C. Supplementary Activity : Curl-Ups [32 reps.]
Day 4-5 (Saturday-Sunday)
A. Warm Up

 Jumping Jacks [16 reps]

Arm Swings [16 reps]
March in place [2-3 minutes]
B. Stretching [16 reps]
Standing Toe Touch
Knee to Chest
Butterfly Stretch
C. Supplementary Activity :
Lateral Jumps [16 reps/2 sets]
Mountain Climbers [16 reps/2 sets]