Name: Kate Angel Escoton

Section: BSN 2-A3

High blood pressure (hypertension) is a common condition in which the long-term force of the
blood against your artery walls is high enough that it may eventually cause health problems, such as heart
disease. People can be hypertensive when their diet is high in salt, fat or cholesterol and also family
history, especially if your parents or other close relatives have high blood pressure. Aside from blood
pressure medications, there is also regular physical activity that can help lessen your risk of hypertension.
By engaging in this kind of activity, it can help hypertensive people in lowering their blood pressure. It
gives them more energy as well, and it’s a perfect way to ease stress and feel better.

Regular physical activity can help the heart become stronger. With less effort, a stronger heart will
pump more blood. If your heart will work less to pump, the force on the arteries will likely decrease and
can result in lowering your blood pressure. It can also help decrease your blood pressure of 5-7 mmHg.
Physical activity not only helps control high blood pressure but also it will help you manage your weight .
A healthy weight, a strong heart and general emotional health are all good for your blood pressure. You
do not need to take a lot of medications because doing exercise is enough which is not costly and people
can do it in their home. You also don’t need to go to a gym or hire a coach to teach you on what to do.
You just need to be active enough that you are breathing harder and making your heart beat a little
faster. Jogging, walking, swimming, biking, lifting weights and doing yard work are some of the few
exercises that you can easily do. People who aren’t physically active are much more likely to have health
problems like heart attack and stroke that is why doing exercises is very important even though you do
not have any medical condition. Scientific evidence strongly shows that physical activity is safe for almost
everyone.

When it comes to physical activity, find ways to enjoy it. It can be walking outdoors while listening
to your favorite music or just enjoy the scenery. Do not be afraid of doing exercises and just take it
gradually if you are just a beginner. Doing too many exercises without getting a rest can give you sore
muscles and injury. That is why it is best to start slowly and do not overdo it. Consult your doctor if there
are any unusualities that you may experience so that he/she can limit your activity. Also, change your diet
into healthy foods. Make sure to track your improvement especially your blood pressure readings.
Name: Kate Angel Escoton
Section: BSN 2-A3

MEDICAL FREQUENCY INTENSITY TIME TYPE PROGRESSION

CONDITIONS
1ST WEEK
HYPERTENSION -On most, Moderate 30 mins per day Primarily Progression should begin by
preferably all days intensity (64-74% endurance increasing exercise duration
of the week HR max/RPE 3-4 physical acitivty over the first 4-6 week,
- For beginners, it on a 10 point supplemented by followed by an increase
should be 3x a scale) resistance frequency and intensity to
week. exercise achieve the recommended
volume of 150 min/wk or 700-
2000 kcal/wk over the next 4-8
months.

RED FLAGS OR  Clients should go for a moderate activity especially to the beginners. This includes brisk walking 30 mins a
SPECIAL day or jogging for 20 mins a day.
CONSIDERATIONS  Encourage them to warm up 5-10 mins to prevent injury and the body will be ready for moving.
 When you're done exercising, don't stop suddenly. Just slow down for a few minutes. This is especially
important for someone with high blood pressure.
Name: Kate Angel Escoton
Section: BSN 2-A3

List of red flags or special considerations for hypertensive patients

 Antihypertensive medications such as beta blockers and diuretics impair the ability to regulate body
temperature during exercise in hot and/or humid environment, and mask symptoms of hypoglycaemia.
Thus, people using these medications should be educated on the signs/symptoms of heat illness, the role of
adequate hydration, proper clothing to facilitate evaporative cooling, the optimal times of the day to
exercise, the importance of decreasing the exercise dosage (time and intensity) during periods of increased
heat or humidity, and methods to prevent hypoglycaemia. In addition, beta blockers can substantially alter
submaximal and maximal exercise capacity, particularly in those without myocardial ischemia and with
non-selective agents.
 Antihypertensive agents such as alpha blockers, calcium channel blockers and vasodilators may provoke
hypotensive episodes after abrupt cessation of activity. Hence extending the cool-down period is generally
recommended.
 Patient education regarding the importance of regular exercise for BP control and management may
increase exercise adherence. Patients may be especially responsive if this information comes from their
personal physician. Anecdotal evidence suggests knowledge of the immediate BP lowering effects of
exercise may promote exercise adherence.
 ANNEX A
EXERCISE PRESCRIPTION

Cardiovascular Conditioning Prescription

Name of Student or Trainee: Escoton, Kate Angel P. Age:20

Date of 1st Day of Training: February 11, 2021 Initial Prescription/No. of Progression: 2

Components Target

Frequency 2x a week
Intensity Moderate
Resting Heart Rate 87 beats/min
Heart Rate Reserve 60 %
Target Heart Rate (220-20-87) 0.60+87= 154
HR @ High Interval 154 beats/min
HR@ Low Interval (220-20-87) 0.30 +87= 121 beats/min

Borg Rate of Perceived Exertion 11

Time
Warm up 5 min @Low Interval
Stimulus 30 min
Cool Down 5 min@ Low Interval
Number of cycles: 1
Type: Moderate Intensity Continuous Training in
Dancing
 Muscular Resistance Training Prescription

Name of Student or Trainee: Escoton, Kate Angel P. Age: 20

Date of 1st Day of Training: February 12, 2021 Initial Prescription/No. of Progression: 1
Training Age 20
Goal To improve my muscular resistance/strength.
Volume Slow
Frequency 1 x a week
Session/Duration 30 mins including warm up and cool down stretch
Warm up Duration Sets Reps
/Stretch
Shoulder Stretch 30 sec. 2 1
Lunging Hip 30 sec. 2 1
Flexor Stretch
Side Lunge 30 sec. 1 1
Exercise Sets Reps Rest RPE
Jumping Lunges 3 10 1-2 min 11
Burpees 2 10 1-2 min 13
Plank 3 1 min 1-2 min 14

Squats 3 10 1-2 min 11

Mountain 2 15 1-2 min 14
Climbers
Sit-ups 3 15 1-2 min 12

Cool down Duration Sets Reps

Stretch
Quadriceps 1 min 1 2
stretch
Seated Heart 1 min 1 2
Opener
Knee to Chest 1 min 1 2

Name of PE Instructor: Dr. Joselito Caballero

Name of Student Coach: Escoton, Kate Angel P.

Date Submitted/Finished:February 15, 2021
 ANNEX B

CARDIOVASCULAR CONDITIONING MONITORING CHART

Name of Student or Trainee: Escoton, Kate Angel P. Age: 20

P.E Instructor: Dr. Joselito Caballero

Parameters Baselin Day 1 Day2 Day 3 Day 4 Day Day Day Day
e 5 6 7 8
Date 2/10/202 2/11/202 2/13/202
Measured 1 1 1
Initial or 1 1 2
Progression
Waist
Circumferen 70 cm 70 cm 70 cm
ce, cm
Height, m 1.53 1.53 1.53
Weight, kg 48 48 47
BMI 20 20 19.6
Target 154 154 158
Heart Rate beats/m beats/m beats/m
in in in
Peak 200 200 200
Exercise
Heart Rate
Borg RPE 12 11

*2 days a week
 ANNEX C

MUSCULAR PERSISTANCE TRAINING MONITORING CHART

Name of Student or Trainee: Escoton, Kate Angel P. Age: 20

P.E Instructor: Dr. Joselito Caballero

Parameters Baseline Day 1 Day 2 Day 3 Day 4 Day Day Day

5 6 7
Date 2/10/202 2/12/202
Measured 1 1
Volume/ Low Low
Intensity
RPE
Jumping Lunges 11 11

Burpees 15 12
Plank 14 14

Squats 11 11
Mountain Climbers 15 13

Sit-ups 10 12