NAME: Eugenio Roque C.

De Leon III
SECTION: A2-2BSCE-13
SUBJECT/SCHED: PED 027/ TUES 1:00-3:00 PM

ACTION STAGE(Activity 6 for Trainee)

“FIT SILA ,FIT DIN AKO”

I. Record New Anthropometric Measurement

Weight(kg) 58
Body Mass Index 1.45
Waist Circumference 35

II. Muscular Resistancce Training Prescription-Annex A(Baseline Week 1)

Name of Student/Trainee: Eugenio Roque C. De Leon III Age: 18
Date of 1st day of Training: October 12, 2021

Training Age 18
Goal Increase maximum strength
Volume Moderate
Frequency 2-3 times a week
Session/Duration 80 mins
Warm Up Stretch Duration Sets Reps
Arm Cross 2-3 mins 3 3
Arm Stretch 2-3 mins 3 3
Stretching Legs 2-3 mins 3 3
Exercise Sets Reps Rest Load RPE
Jumping Jack 3 3 2 mins 80% 14
Squat 3 3 3 mins 85% 15
Push-Ups 3 3 2 mins 80% 14
Sit-Ups 3 3 2 mins 80% 14
Cool Down Stretch Duration Sets Reps
Shoulder and arms 2-3 mins 3 3

III. Cardiovascular Conditioning Prescription-Annex A(Baseline Week 1)

 Components Target
Frequency 2-3 times a week
Intensity moderate
Resting Heart Rate 75 beats per min.
Heart Rate Reserve 75%
Target Heart Rate 120
Hr @ High Interval 110 beats per min.
Hr @ Low Interval 95 beats per min.
Borg Rate of Perceived Exertion 10
Time 80 mins
Warm up 15 mins
Stimulus 50 mins
Cool down 15 mins
Number of cycles 10 mins
Type Bench Press
Name of Student/Trainee: Eugenio Roque C. De Leon III Age: 18
Date of 1st day of Training: October 19, 2021

IV. Cardiovascular Monitoring Chart- Annex B(Baseline-Day 1)

Name of Student/Trainee: Eugenio Roque C. De Leon III Age: 18

Date of 1st day of Training: October 12, 2021

Parameters Baseline Day 1

Date Measured September 29 September 30
Initial or Progression No. 1 2
Waist Circumference,cm 35 35
Height,m 1.62m 1.62m
Weight,kg 58 58
BMI 22.1 22.1
Target Heart Rate 120 beats/min 120 beats/min
Peak Exercise Heart Rate 100 beats/min 100 beats/min
Borg RPE 14 14

V. Muscular Training Monitoring Chart- Annex C(Baseline-Day 1)

 Parameters Baseline Day 1
Date Measured October 12 October 13
Volume/Intensity moderate moderate
Load,%1RM
Exercise 1 80% RM 85%RM
Exercise 2 80% RM 85%RM
Exercise 3 80% RM 85%RM
RPE
Exercise 1 14 15
Exercise 2 14 15
Exercise 3 14 15

VI. DOCUMENTATION(Videos/Photos)