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Annex A Exercise Prescription

Alyanna Jade S. Alano is prescribed a cardiovascular conditioning and muscular resistance training program at age 18. The cardiovascular conditioning prescription targets 3 sessions per week at a heart rate of 170 beats per minute during high intervals and 129 beats per minute during low intervals. The muscular resistance training prescription targets 2 sessions per week for 60 minutes including warm up and cool down. It consists of exercises like push ups, squats, pull ups, and dumbbell exercises done for sets and reps at moderate loads between 70-80% of 1 repetition maximum.

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548 views3 pages

Annex A Exercise Prescription

Alyanna Jade S. Alano is prescribed a cardiovascular conditioning and muscular resistance training program at age 18. The cardiovascular conditioning prescription targets 3 sessions per week at a heart rate of 170 beats per minute during high intervals and 129 beats per minute during low intervals. The muscular resistance training prescription targets 2 sessions per week for 60 minutes including warm up and cool down. It consists of exercises like push ups, squats, pull ups, and dumbbell exercises done for sets and reps at moderate loads between 70-80% of 1 repetition maximum.

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alyanna alano
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Alyanna Jade S.

Alano PED 025


BSA 1-A
ANNEX A

EXERCISE PRESCRIPTION

Cardiovascular Conditioning Prescription


Name: Alyanna Jade S. Alano Age: 18 years old
Date of 1st Day of Training: December 12, 2020
Initial Prescription/No. of Progression: Cardiovascular Conditioning Prescription
Components Target
Frequency 3 x a week
Intensity
Resting Heart Rate 85 beats/min
Heart Rate Reserve 74%
Target Heart Rate (220-19-85)0.74 + 85 = 170
HR @ High Interval 170 beats/min
HR @ Low Interval (220-19-85)0.38 + 85 = 129 beats/min
Borg Rate of Perceived Exertion 12-13
Time
Warm up 5 min @ low interval
Stimulus 25 mins
Cool down 2 min @ low interval
Number of cycles 3
Type FIIT ( aerobic cardiovascular exercise)
Muscular Resistance Training Prescription
Name: Alyanna Jade S. Alano Age: 18 years old
Date of 1st Day of Training: December 12, 2020
Initial Prescription/No. of Progression: Muscular Resistance Training Prescription
Training Age 19
Goal Lose fat and increase muscle strength
Volume Moderate
Frequency 2x a week
Session/Duration 60 mins including warm up and cool down
Duration Sets Reps
Warm up Stretch

Arms across chest 30 secs 2 1


Walking Lunge 16 secs 2 1
Jumping jack 16 secs 3 1
Sets Reps Rests Load RPE
Exercise

Push ups 2 10 1-2 mins 75% 5


1RM
Squats 4 5 2-3 mins 80% 1RM 4
Pull Ups 4 5 1-2 mins 75% 1RM 5
Curl Ups 4 5 1-2 mins 70% 1RM 4
Up and Down Stairs 3 5 2-3 mins 80% 1RM 4
Dumbbell Exercises 2 8 1-2 mins 75% 1RM 5
Cool down Stretch Duration Sets Reps
Arms across chest 30 secs 2 1
Walking Lunge 16 secs 2 1
Jumping jack 16 secs 2 1

Name of PE Instructor: Ms. Chadelle Oraiz


Date Submitted/Finished: December 12,2020

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