Scribd
Upload
83 views

Generalao Excercise Prescription

This document contains two exercise prescriptions for a 19-year old student named Mark Christian T. Generalao. The first is a cardiovascular conditioning prescription that includes a target heart rate of 172-169 beats per minute, 3 sessions per week lasting 1 hour each including warm up, stimulus, and cool down periods. The stimulus involves high intensity interval training using jumping jacks for 23 minutes over 3 cycles. The second prescription is for muscular resistance training, consisting of sessions 3 times per week for 30 minutes each including warm up stretches and cool down stretches. The prescription lists target repetitions and sets for exercises like sit-ups, planks, push ups, squats, and more to be done at 65% of the

Uploaded by

Mark Christian Generalao
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
83 views

Generalao Excercise Prescription

This document contains two exercise prescriptions for a 19-year old student named Mark Christian T. Generalao. The first is a cardiovascular conditioning prescription that includes a target heart rate of 172-169 beats per minute, 3 sessions per week lasting 1 hour each including warm up, stimulus, and cool down periods. The stimulus involves high intensity interval training using jumping jacks for 23 minutes over 3 cycles. The second prescription is for muscular resistance training, consisting of sessions 3 times per week for 30 minutes each including warm up stretches and cool down stretches. The prescription lists target repetitions and sets for exercises like sit-ups, planks, push ups, squats, and more to be done at 65% of the

Uploaded by

Mark Christian Generalao
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

ANNEX A

EXERCISE PRESCRIPTION

Cardiovascular Conditioning Prescription

Name of Student: GENERALAO, MARK CHRISTIAN T.

Age: 19

Date of 1st Day of Training:


Initial Prescription/No. of Progression:

Components Target
Frequency 3 x a week
Intensity Moderate
Resting Heart Rate 93 beats/min
Heart Rate Reserve 74%
Target Heart Rate (220-19-93)0.74 + 93 = 172.92 beats/m
HR @ High Interval 172.92 beats/min
HR @ Low Interval (220-19-93)0.7 + 93 = 168.6 beats/min
Borg Rate of Perceived Exertion 3
Time 1 hr
Warm up 5 min @ low intervals
Stimulus 23 min
Cool down 3 min @ low intervals
Number of cycles 3
Type HIIT on Jumping Jacks
Muscular Resistance Training Prescription

Name of Student: GENERALAO, MARK CHRISTIAN T. Age: 19

Date of 1st Day of Training: Initial Prescription/No. of Progression:

Training Age 19
Goal Increase strength and endurance
Volume Low
Frequency 3x week
Session/Duration 30 minutes including warm up and cool down
Warm up Stretch Duration Sets Re ps
Hip flexor stretches 30 sec 2 1
Jog in place 30 sec 2 1
Arms cross chest 30 sec 2 1
Exercise Sets Duration Rest Load RPE
Sit-up 3 20s 10s 65% RM 5
Plank 3 20s 10s 65% RM 4
Push up 3 20s 10s 65% RM 5
Elevated push ups 3 20s 10s 65% RM 5
Squats 3 20s 10s 65% RM 4
Cool down Stretch Duration Sets Re ps
Cobra Stretch 30 sec 2 1
Frog Stretch 30 sec 2 1
Butterfly Stretch 30 sec 2 1

You might also like