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  • Annex A (Revised)

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    Zia Dumalague
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    This cardiovascular conditioning prescription is for a 19-year-old named Dumalague. It recommends exercising 5 times a week at a moderate to vigorous intensity for 50-90 minutes per session, including a 7 minute warm up, 70 minutes of cardiovascular and muscular exercise divided into 4 cycles alternating between a high interval of 172 bpm and low interval of 128 bpm, and a 7 minute cool down. The goal is to raise the heart rate to 75% of the heart rate reserve during exercise with a perceived exertion rating of 18.

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    Annex A (revised)

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    This cardiovascular conditioning prescription is for a 19-year-old named Dumalague. It recommends exercising 5 times a week at a moderate to vigorous intensity for 50-90 minutes per session, including a 7 minute warm up, 70 minutes of cardiovascular and muscular exercise divided into 4 cycles alternating between a high interval of 172 bpm and low interval of 128 bpm, and a 7 minute cool down. The goal is to raise the heart rate to 75% of the heart rate reserve during exercise with a perceived exertion rating of 18.

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    7 views1 page

    Annex A (Revised)

    Uploaded by

    Zia Dumalague
    This cardiovascular conditioning prescription is for a 19-year-old named Dumalague. It recommends exercising 5 times a week at a moderate to vigorous intensity for 50-90 minutes per session, including a 7 minute warm up, 70 minutes of cardiovascular and muscular exercise divided into 4 cycles alternating between a high interval of 172 bpm and low interval of 128 bpm, and a 7 minute cool down. The goal is to raise the heart rate to 75% of the heart rate reserve during exercise with a perceived exertion rating of 18.

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    © All Rights Reserved
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    ANNEX A

    EXERCISE PRESCRIPTION
    Cardiovascular Conditioning Prescription
    Name:__DUMALAGUE,ZIA L._______________________________ Age: __19__________
    Date of 1st Day of Training: _10/20/21______ Initial Prescription/No. of Progression:
    _02____
    Components Target

    Frequency 5x a week

    Intensity Moderate-Vigorous

    Resting Heart Rate 88

    Heart Rate Reserve 75%

    Target Heart Rate (220-19-88)0.75+88= 172.75

    HR @ High Interval 172.75 beats per minute

    HR @ Low Interval (220-19-88) 0.35+88= 127.55 beats per minute

    Borg Rate of Perceived Exertion 18

    Time 50-90 min.

    Warm up 7 min at low interval

    Stimulus 70 min.

    Cool down 7 min. at low interval

    Number of cycles 4

    Type Cardiovascular and muscular exercise

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