ANNEX A

EXERCISE PRESCRIPTION

Cardiovascolar Conditioning Prescription

Name of Student or Trainee : CABANNAG, GIAN DALE P. Age: 20

Date of 1st Day of Training: August 06, 2022 Initial Prescription/No. of Progression: ______

Areas with deficiency: ___ speed, ___ anaerobic capacity

Components Target
Frequency 3x a week
Intensity Moderate
Resting Heart Rate 85 beats/min
Heart Rate Reserve 64%
Target Heart Rate (220-19-85)0.64+85=159.24
HR @ High Interval 159 beats/min
HR @ Low Interval (220-18-85)0.32+85=122 beats/min
Borg Rate of Perceived Exertion 15
Time
Warm up 4 min@ low interval

Stimulus 25 min
Cool down 3 min@ low interval
Number of cycles 3
Type Push up
 ANNEX B
CARDIOVASCULAR CONDITIONING MONITORING CHART

Name of Student or Trainee: CABANNAG, GIAN DALE P. Age: 20

Name of Student Coach: PAULO, LYRIENNE N.

PE Instructor: Mr. Diosdado Mamaril Section: BSTM2-04

Parameters Baseline Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8

Date Measured 08/05/22 08/06/22 8/07/22

Initial or 0 1 2
Progession No.

Waist 37 cm 37cm 37cm

Circumstances,
cm
Height, m 170.18 m 170.18 m 170.18
Weight, kg 69 kg 69 kg 69kg
BMI 128 lb 128 lb 128lb
Target Heart 170 170 170
Rate beats/min beats/min Beats/min
Peak Exercise 200 200 170
Heart Rate
Borg RPE 10 10 9
*3 days a week

Parameters Day 9 Day 10 Day11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17

Date Measured
Initial or
Progession No.

Waist
Circumstances,
cm
Height, m
Weight, kg
BMI
Target Heart
Rate
Peak Exercise
Heart Rate
Borg RPE
 ANNEX C
MUSCULAR RESISTANCE TRAINING MONITORING CHART

Name of Student or Trainee: CABANNAG, GIAN DALE P. Age: 20

Name of Student Coach: PAULO, LYRIENNE N.

PE Instructor: Mr. Diosdado Mamaril Section: BSTM2-04

Parameters Baseline Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8
Date Measured 08/6/22
Volume/Intensity Moderate
Load, % 1RM
Exercise 1 91% 91% 95%
Exercise 2 82% 82% 85%
Exercise 3 91% 91% 90%
RPE
Exercise 1 10 10 9
Exercise 2 12 12 8
Exercise 3 10 10 10

Parameters Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17
Date Measured
Volume/Intensity
Load, % 1RM
Exercise 1
Exercise 2
Exercise 3
RPE
Exercise 1
Exercise 2
Exercise 3