JANDAYAN, DANICKA RUTCHEL G.

BSMLS-1C

CARDIOVASCULAR CONDITIONING PRESCRIPTION

Name: Danicka Rutchel G. Jandayan Age: 18
Date of 1st Day of Training: Initial Progression/No. of Progression:
Components Target

Frequency 3x a week

Intensity Moderate

Resting Hearth Rate 65

Heart Rate Reserve 137

Target Heart Rate 75

HR@ High Interval 95

HR@ Low Interval 69

Borg Rate of Perceived Exertion 13

Time 90 mins

Warm up 15 mins

Stimulus 60 mins

Cool Down 15 mins

Number of cycles 4 weeks

Type Cardiovascular exercise

JANDAYAN, DANICKA RUTCHEL G.
BSMLS-1C
Training Age 18

Goal Increase Strength

Volume Moderate

Frequency 2x a week

Session/Duration 90 mins including warmup and cooldown

Warm up Stretch Duration Sets Reps

Mountain Climbers 30 s 2 1

Jumping Jacks 30 s 2 1

Hams Stretch 30 s 2 1

Exercise Sets Reps Rest Load RPE

Leg Adduction 3 5 1-2 min 87% 1RM 14

Split Squat 5 6 2-3 min 85% 1RM 15

Plank 3 6 2-3 min 85% 1RM 15

Lunges 5 6 1-2 min 85% 1RM 15

Straight Leg Raises 3 4 1-2 min 89 % 1RM 16

Cool down stretch Duration Sets Reps

Quadriceps Stretch 30 s 2 1

Cobra Pose 30 s 2 1

Triceps Stretch 30 s 2 1

MUSCULAR RESISTANCE TRAINING PRESCRIPTION

Name: Danicka Rutchel G. Jandayan Age: 18
Date of 1st Day of Training: Initial Progression/No. of Progression: