PhEd 11n MOVEMENT ENHANCEMENT

Name: NARVASA, SOPHIA BEATRICE B.

Schedule: TF 7:00 – 8:00 am

INDIVIDUAL EXERCISE PROGRAM (Sample Only)

(Frequency) (Time & Type) (Intensity)
IMPROVEMENTS
Date & Rest Physical Activity Training Heart Rate Zone
September 6,  Aerobic/Cardio Warm-up 20 minutes Intensity: Moderate Level  No sign of improvement yet
2023  1,200 meters or 3 rounds jog in the track RHR= 75 bpm
Wednesday oval
05:30 pm  Training for Athletics (throwing the Min. & Max. THRZ= 131-142 bpm
javelin, discus throw, and shotput)
 Cool down exercise Training HR= 120 bpm
September 7,  Aerobic/Cardio Warm-up 20 minutes  More focus on my daily routine
2023  Training for Athletics (throwing the  Energy booster
Thurday javelin, discus throw, and shotput)  Can perform dance exercise for
05:30 pm  Cool down exercise more than 60 minutes
September 8,  Aerobic/Cardio Warm-up 20 minutes
2023  Training for Athletics (throwing the
Friday javelin, discus throw, and shotput)
05:30 pm  Cool down exercise
Rest 
September 11,  Aerobic/Cardio Warm-up 20 minutes
2023  Training for Athletics (throwing the
Monday javelin, discus throw, and shotput)
05:30 pm  Cool down exercise
September 12,  Aerobic/Cardio Warm-up 20 minutes
2023  Training for Athletics (throwing the
Tuesday javelin, discus throw, and shotput)
05:30 pm  Cool down exercise
September 13,  Aerobic/Cardio Warm-up 20 minutes
2023  Training for Athletics (throwing the
Wednesday javelin, discus throw, and shotput)
05:30 pm  Cool down exercise
September 14,  Aerobic/Cardio Warm-up 20 minutes
2023  Training for Athletics (throwing the
Tuesday javelin, discus throw, and shotput)
05:30 pm  Cool down exercise
September 15,  Aerobic/Cardio Warm-up 20 minutes
2023  Training for Athletics (throwing the
Friday javelin, discus throw, and shotput)
05:30 pm  Cool down exercise
Rest
September 18,  Aerobic/Cardio Warm-up 20 minutes
2023  Training for Athletics (throwing the
Monday javelin, discus throw, and shotput)
05:30 pm  Cool down exercise
September 19,  Aerobic/Cardio Warm-up 20 minutes
2023  Field Demo Dance
Tuesday  Cool down exercise
04:30 pm
September 20,  Aerobic/Cardio Warm-up 20 minutes
2023  D day of the competition for Athletics
Wednesday (throwing the javelin, discus throw, and
05:30 am shotput)
 Cool down exercise
September 21,  Aerobic/Cardio Warm-up 20 minutes
2023  1,200 meters or 3 rounds jog in the track
Thursday oval
05:30 pm  Cool down exercise
September 22,  Aerobic/Cardio Warm-up 20 minutes
2023  1,200 meters or 3 rounds jog in the track
Friday oval
05:30 pm  Cool down exercise
Rest
September 25, 
2023
Friday
05:30 pm
September 26, 
2023
Friday
05:30 pm
September 27, 
2023
Friday
05:30 pm
September 28, 
2023
Friday
05:30 pm
September 29, 
2023
Friday
05:30 pm
Rest
October 2, 2023 
Monday
05:30 pm
October 3, 2023 
Tuesday
05:30 pm
October 4, 2023 
Wednesday
05:30 pm
October 5, 2023 
Thursday
05:30 pm
October 6, 2023 
Friday
05:30 pm
Attachment;
Day 1 Day 2

Day 3

Day 4