Group members: BSN 2-A4

Espino, Shane Karylle S.

Getaruallas, Richard
Samatra, Mary Raygie Angela M.

Activity #1
ANNEX A
EXERCISE PRESCRIPTION

Cardiovascular Conditioning Prescription

Name of Trainee: Louise Gilbert S. Torbeso Age: 20 years old Date

of 1st Day of Training: 2/18/2020 Initial Prescription/No. of Progression: 1

Components Target
Frequency 1 x a week
Intensity
Resting Heart Rate 88 beats/min
Heart Rate Reserve 76%
Target Heart Rate (220-20-88)0.78 + 88 = 175
HR @ High Interval 175 beats/min
HR @ Low Interval (220-20-88)0.38 + 88 = 130 beats/min
Borg Rate of Perceived Exertion 3
Time
Warm up 3 min @ low interval
Stimulus 14 min
Cool down 3 min @ low interval
Number of cycles 2
Type LIIT exercise

For Light Intensity Interval Training:

30 s
30 30 30
s s s
THR = 175 beats/min Borg ≤ 3
60 60 60 3
4min sec sec sec min
½ HRR = 130 beats/min
 ANNEX B
CARDIOVASCULAR CONDITIONING MONITORING CHART

Name of Trainee: Louise Gilbert S. Torbeso Age: 20 years old

Parameters Baseline Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8
Date Measured 2/18/2022 2/25/2022 3/5/22 3/12/22
Initial or Progression No. 1 1 1 1
Waist Circumference, cm 74 cm 74 cm 74 cm 74 cm
Height, m 163 cm 163 cm 163 cm 163 cm
Weight, kg 54 kg 54 kg 54 kg 54 kg
BMI 20.30 20.30 20.30 20.30
Target Heart Rate 175 bpm 175 bpm 175 bpm 175 bpm
Peak Exercise Heart Rate 145 bpm 145 bpm 163 bpm 165 bpm
Borg RPE 3 3 3 3
*1 x a week

DOCUMENTATION