Scribd Logo
Upload

Welcome to Scribd!

  • Ped 025 Exercise Prescription

    Uploaded by

    Evelyn Otero Angus
    21 views3 pages
    The document provides 3 exercise prescriptions for cardiovascular conditioning, strength training, and muscular resistance training for Sweet Charlyn O. Angus who is 18 years old. The cardiovascular conditioning prescription targets a heart rate of 163 beats per minute at high intervals during jogging sessions 3 times a week. The strength training prescription also targets a heart rate of 163 beats per minute during sessions focused on dumbbell rows 3 times a week. The muscular resistance training prescription consists of exercises like deadlifts, lunges, and squats done with moderate volume and intensity 2 times a week.

    Original Description:

    Original Title

    PED 025 EXERCISE PRESCRIPTION

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document provides 3 exercise prescriptions for cardiovascular conditioning, strength training, and muscular resistance training for Sweet Charlyn O. Angus who is 18 years old. The cardiovascular conditioning prescription targets a heart rate of 163 beats per minute at high intervals during jogging sessions 3 times a week. The strength training prescription also targets a heart rate of 163 beats per minute during sessions focused on dumbbell rows 3 times a week. The muscular resistance training prescription consists of exercises like deadlifts, lunges, and squats done with moderate volume and intensity 2 times a week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    21 views3 pages

    Ped 025 Exercise Prescription

    Uploaded by

    Evelyn Otero Angus
    The document provides 3 exercise prescriptions for cardiovascular conditioning, strength training, and muscular resistance training for Sweet Charlyn O. Angus who is 18 years old. The cardiovascular conditioning prescription targets a heart rate of 163 beats per minute at high intervals during jogging sessions 3 times a week. The strength training prescription also targets a heart rate of 163 beats per minute during sessions focused on dumbbell rows 3 times a week. The muscular resistance training prescription consists of exercises like deadlifts, lunges, and squats done with moderate volume and intensity 2 times a week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    ANNEX A

    EXERCISE PRESCRIPTION

    Cardiovascular Conditioning Prescription

    Name ____________Sweet Charlyn O. Angus________________ Age: _____18______


    Date of 1st Day of Training: September 20, 2022
    Initial Prescription/No. of Progression: 3x a week

    Components Target
    Frequency 3x a week
    Intensity
    Resting Heart Rate 81 beats/min
    Heart Rate Reserve 68%
    Target Heart Rate (220-18-81) 0.68 + 81 = 163
    HR @ High Interval 163 beats/min
    HR @ Low Interval (220-18-81) 0.34 + 81 = 122 beats/min
    Borg Rate of Perceived Exertion 5
    Time
    Warm up 5 min @ low interval
    Stimulus 25 min
    Cool down 5 min @low interval
    Number of cycles 1
    Type Jogging in place
    ANNEX A
    EXERCISE PRESCRIPTION

    Strength Training Prescription

    Name ____________Sweet Charlyn O. Angus________________ Age: _____18______


    Date of 1st Day of Training: September 20, 2022
    Initial Prescription/No. of Progression: 3x a week

    Components Target
    Frequency 3x a week
    Intensity
    Resting Heart Rate 81 beats/min
    Heart Rate Reserve 68%
    Target Heart Rate (220-18-81) 0.68 + 81 = 163
    HR @ High Interval 163 beats/min
    HR @ Low Interval (220-18-81) 0.34 + 81 = 122 beats/min
    Borg Rate of Perceived Exertion 6
    Time
    Warm up 5 min @ low interval
    Stimulus 25 min
    Cool down 5 min @low interval
    Number of cycles 1
    Type Dumbbell Row

    Muscular Resistance Training Prescription

    Name ____________Sweet Charlyn O. Angus________________ Age: _____18______


    Date of 1st Day of Training: September 20, 2022
    Initial Prescription/No. of Progression: 2x a week
    Training Age 18
    Goal Build stronger muscles and bones
    Volume Moderate
    Frequency 2x a week
    Session/Duration 70 min including warm up and cool down
    Warm up Stretch Duration Sets Reps
    Hamstring stretch 20 sec 2 1
    Walking lunge 20 sec 2 1
    Side stretch 20 sec 2 1
    Exercise Sets Reps Rest Load RPE
    Deadlift 2 3 2-3 min 85% 1RM 17
    Lunge 5 4 2-3 min 80% 1RM 17
    Barbell Curl 2 4 2-3 min 80% 1RM 17
    Power clean 2 5 2-3 min 70% 1RM 15
    Squat 4 5 2-3 min 85% 1RM 17
    Crunch 3 4 2-3 min 75% 1RM 14
    Cool down Stretch Duration Sets Reps
    Hamstring stretch 20 sec 2 1
    Walking lunge 20 sec 2 1
    Side stretch 20 sec 2 1

    Name of PE Instructor: _____Raul Ponce De Leon Luna_____

    Date Submitted/Finished: _____September 13, 2022______

    You might also like