This document discusses developing a personal fitness program plan. It identifies the steps as determining goals, including exercises for the five components of fitness, and considering factors like interests, current fitness level, time, cost and health needs. It also defines the FIT formula of frequency, intensity and time for exercise. The document provides a template for a one-week fitness plan with spaces to list goals and planned activities, times and durations for each day.

1. lesson
3

2. Identify steps in
developing a personal
fitness program plan
Consider the different
factors in developing a
personal fitness program
plan
Create a one-week
personal fitness program
plan.

4. “What do I want from my fitness
program?”
~ specific goals might include
reducing the time it takes you
to jog a distance of 3km. From
22min. to 19min.
~ increasing the number of push-ups
you can do from 15 to 25
~ lowering your BMI from 26 to
24.5

5.  It is usually best to include exercises
to develop each of the health-related
components of fitness.
1. Cardio-respiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Healthy Body Composition

6.  Fun and interest
 Current skill and fitness level
 Time and convenience
 Cost
 Special Health Needs

7. FIT formula:
Frequency – the number of exercise per week
Intensity – Refers to how hard an exercise
bout
Time – length of each exercise

9. Name: _____________________ Year & Section: ____________
Weekly Exercise Plan:
Date: __________________ to ________________
(month,Day) (Month,Day)
My Fitness Goals:(list your specific and general goals)
Example:
Specific Goals: Improving upper body muscular strength and
endurance rating from fair to good.
General Goals: Developing a more positive attitude about
myself.
Days Activities Times Durations
Monday Warm-up
Jogging
Specific exercise for
flexibility
Cool-down
7:30 a.m.
7:35 a.m.
8:00 a.m.
8:15 a.m.
5min.
20min.
10min.
5min.