ANNEX A

EXERCISE PRESCRIPTION

Cardiovascular Conditioning Prescription

Name: Age: 18
Date of 1st Day of Training: Initial Prescription/No. of Progression:

Components Target
Frequency 3x a week
Intensity Moderate
Resting Heart Rate 65 beats/min

Heart Rate Reserve 70%

Target Heart Rate (220 – 18 – 65) x 0.70 + 65 = 160.9/ 161 bpm

HR @ High Interval 161 bpm

HR @ Low Interval (220 − 18 − 65) × 0.35 + 65 = 112.95/ 113 bpm

Borg Rate of Perceived Exertion 3

Time

Warm – up 5 min@ low interval

Stimulus 25 minutes

Cool down 3min@ low interval

Number of cycles 1

Type Jumping rope

 Muscular Resistance Training Prescription

Name: Age: 18
Date of 1st Day of Training: Initial Prescription/No. of Progression:

Training Age 18

Goal
increase muscle endurance and strength

Volume Moderate

Frequency 2x week

Session/Duration 80 min including warm up and cool down

Warm up Stretch Duration Sets Reps

Arms across chest 30 sec 2 1

Prone quad stretch 30 sec 2 1

Hams stretch 30 sec 2 1

Exercise Sets Reps Rest Load RPE

Squat 2 6 1 min 67% IRM 3

Push ups 2 6 1 min 67% IRM 4

Knee Push ups 2 8 1 min 65% IRM 4

Planking 2 6 1 min 67% IRM 3

Donkey Kicks 2 8 1 min 65% 1RM 2

Burpees 2 6 1 min 67% 1RM 3

Cross Crunches 2 8 1 min 65% 1RM 3

Cool down Stretch Duration Sets Reps

Arms across chest 30 sec 2 1

Prone quad stretch 30 sec 2 1

Hams stretch 30 sec 2 1