ANTROMETRIC MEASUREMENTS

- Weight in Kilogram: 56kg

- Body Mass Index: 20.8
- Waist Circumference in Centimeter: 69cm

ANNEX A

EXERCISE PRESCRIPTION

CARDIOVASCULAR CONDITIONING PRESCRIPTION

Name of Trainee: Mark Joseph Orienza Age: 20year’s old

Date of 1st Day of Training: 11/9/2021 Initial Prescription/No. of progression:

COMPONENTS Target

Frequency 4x a week

Intensity

Resting Heart Rate 75 beats/min

Heart Rate Reserve 66%

Target Heart Rate (220-20-75)0.66+75= 157

HR @ High Interval 157 beats/min

HR @ Low Interval 122 beats/min

Borg rate of Perceived Exertion 15

Time

Warm up 4mins @low interval

Stimulus 20mins

Cool Down 2mins @low interval

Number of Cycles 4

Type HIIT on Motorized Treadmill

 MASCULAR RESISTANCE TRAINING PRESCRIPTION

Name of Trainee: Mark Joseph Orienza Age:20

Date of 1ST Day of Training: 11/09/2021 Initial Prescription/No. of progression:

Training Age 20

Goal Healthy Life Style

Volume Moderate

Frequency 4x a week

Session/Duration 12minutes and 30seconds

Warm up Stretch Duration Sets reps

40 sec 2 1
- Arm Rotations
40 sec 2 1
- Marching
40 sec 2 1
- Butt Kickers

Exercise Sets Reps Rest Load PRE

Squat 2 2 30sec every 85% 1RM 17

set

High knees 3 2 30sec every 80% 1RM 17

set

Plank 3 2 30sec every 70% 1RM 15

set

Curl Ups 2 2 30sec every 85% 1RM 17

set

Climbers 3 2 30sec every 75% 1RM 14

set

Sitting Twist 2 2 30sec every 75% 1RM 14

set

Cool Down Stretch Duration Sets Reps

Oblique Stretch 20 sec 2 1

Arm Stretch 20 sec 2 1

Neck Stetch 20 sec 2 1