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Week 3 pe032

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Marjorie Ann Gabuat

The document outlines a 3-week fitness program with metabolic and functional exercises. It includes taking pulse rates before and after exercise sessions three times a week. The circuit workout consists of 6 exercises - push ups, squats, leg raises, flutter kicks, Russian twists, and planking - done in sets with short rest intervals. Progress is shown by increasing the number of repetitions and duration of each exercise over the three sessions. The student is asked to sign to confirm completing the workouts.

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Click to edit Master title style 1 WEEK #3 1 PE032 By: MARJORIE ANN R. GABUAT
Click to edit Master title style 22 METABOLIC and FUNCTIONAL EXERCISE Note: Don¡¯t forget to get your pulse rate in 1min before start the fitness exercise then warm-up like stretching at least make 3mins. from head to foot. Result Result Result REMARKS Pulse rate 1min. ( before) 70 72 76 Pulse rate 1min. ( after ) 140 151 155 3x a week Date = 04/12/20 Date = 06/12/20 Date = 07/12/20 JOG IN PLACE / 3 to 5 minutes Note: REST INTERVAL is 10 to 15 secs. each exercise and 40 to 60 seconds each SET of exercises. REPS SET REPS SET 1 Push- up 10 3 10 3 10 3 2 Squat 10 3 10 3 10 3 3 Leg raise 30secs. 3 40secs. 3 50secs. 3 4 Flutter kick 30secs. 3 40secs. 3 50secs. 3 5 Russian twist 30secs. 3 40secs. 3 50secs. 3 6 Planking 30secs. 3 40secs. 3 50secs. 3 Note: don¡¯t forget cool down KINDLY SIGN AND PUT THE RECORDS IF IT IS DONE _______________________________ _______________________________ Student Signature Teacher's Signature CIRCUIT WORK OUT #1

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Week 3 pe032

  • 1. Click to edit Master title style 1 WEEK #3 1 PE032 By: MARJORIE ANN R. GABUAT
  • 2. Click to edit Master title style 22 METABOLIC and FUNCTIONAL EXERCISE Note: Don¡¯t forget to get your pulse rate in 1min before start the fitness exercise then warm-up like stretching at least make 3mins. from head to foot. Result Result Result REMARKS Pulse rate 1min. ( before) 70 72 76 Pulse rate 1min. ( after ) 140 151 155 3x a week Date = 04/12/20 Date = 06/12/20 Date = 07/12/20 JOG IN PLACE / 3 to 5 minutes Note: REST INTERVAL is 10 to 15 secs. each exercise and 40 to 60 seconds each SET of exercises. REPS SET REPS SET 1 Push- up 10 3 10 3 10 3 2 Squat 10 3 10 3 10 3 3 Leg raise 30secs. 3 40secs. 3 50secs. 3 4 Flutter kick 30secs. 3 40secs. 3 50secs. 3 5 Russian twist 30secs. 3 40secs. 3 50secs. 3 6 Planking 30secs. 3 40secs. 3 50secs. 3 Note: don¡¯t forget cool down KINDLY SIGN AND PUT THE RECORDS IF IT IS DONE _______________________________ _______________________________ Student Signature Teacher's Signature CIRCUIT WORK OUT #1