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  • Revise Exercise Preesctiption Form

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    Jared Patani
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    This document contains an exercise prescription form created by Isaiah Shalom A. It includes a cardiovascular conditioning warm up with exercises like dancing, biking, running and walking for 2 to 3.5 minutes each. The muscular resistance training section prescribes exercises like push ups, wall push ups, squats, planks and lunges for 2 to 4 minutes with reps and sets indicated. The plan is to be done 3 times a week with moderate to high intensity for 30 minutes per session and 90 minutes per week. A cool down with stretches is also included. Isaiah explains that the plan will improve circulation and reduce muscle soreness and injury risk. Recovery time between sessions is needed for both physical and mental health

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    This document contains an exercise prescription form created by Isaiah Shalom A. It includes a cardiovascular conditioning warm up with exercises like dancing, biking, running and walking for 2 to 3.5 minutes each. The muscular resistance training section prescribes exercises like push ups, wall push ups, squats, planks and lunges for 2 to 4 minutes with reps and sets indicated. The plan is to be done 3 times a week with moderate to high intensity for 30 minutes per session and 90 minutes per week. A cool down with stretches is also included. Isaiah explains that the plan will improve circulation and reduce muscle soreness and injury risk. Recovery time between sessions is needed for both physical and mental health

    Copyright:

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

    Revise Exercise Preesctiption Form

    Uploaded by

    Jared Patani
    This document contains an exercise prescription form created by Isaiah Shalom A. It includes a cardiovascular conditioning warm up with exercises like dancing, biking, running and walking for 2 to 3.5 minutes each. The muscular resistance training section prescribes exercises like push ups, wall push ups, squats, planks and lunges for 2 to 4 minutes with reps and sets indicated. The plan is to be done 3 times a week with moderate to high intensity for 30 minutes per session and 90 minutes per week. A cool down with stretches is also included. Isaiah explains that the plan will improve circulation and reduce muscle soreness and injury risk. Recovery time between sessions is needed for both physical and mental health

    Copyright:

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

    Name: PATANI, ISAIAH SHALOM A.

    Date:
    Section: BSA1-14 Schedule:

    Exercise Prescription Form


    A. Instruction: Design your own fitness plan by filling out this form.
    Exercise 1: Push Ups Duration : 3 mins. Reps: 4 Sets: 4

    • Cardiovascular Conditioning
    ✓ Warm-Up:
    Exercise 1: Dancing________________ Duration :___2__mins. Reps:__1___ Sets:___1__
    Exercise 2:_Biking_________________ Duration :_3.5__mins. Reps:___1__ Sets:__1___
    Exercise 3:_Running_______________ Duration :__2.5_mins. Reps:___1__ Sets:__1___
    Exercise 4:_Walking________________ Duration :__2__mins. Reps:___1__ Sets:___1__

    • Muscular Resistance Training


    ✓ Conditioning:
    Exercise 1:Push-ups_______________ Duration :_3___mins. Reps:__10__ Sets:___3__
    Exercise 2:Wall push-ups. Duration :__3___mins. Reps:10-15_ Sets:_3 ___
    Exercise 3:Wall sit. Duration : 3.5__mins. Reps:__10__ Sets:__2___
    Exercise 4:Squats. Duration :_3.5__mins. Reps:_12-15_ Sets:__3 _
    Exercise 5:Planks________________ Duration :___2_mins. Reps:__1___ Sets:_3-5__
    Exercise 6:Lunge Duration :__3__mins. Reps:__24__ Sets:__3-4_
    Exercise 7:Pull-up. Duration :_2.5_mins. Reps:_6-10 _ Sets:__3-4_
    Exercise 8: Crunches. Duration :__2__mins. Reps:_10-12_ Sets:___3__
    Exercise 9:Calf raises. Duration :_3.5__mins. Reps:__10__ Sets:__2___
    Exercise 10: Triceps dips. Duration :_4 _mins. Reps: 10 _ Sets:__3 _

    a. Frequency: ___3___x a week (put check on the day/s below)


    Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    3 ✓ ✓ ✓

    This document is the property of PHINMA EDUCATION


    Name: Date:
    Section: Schedule:

    b. Intensity: (check your risk stratification)


    ___✓_ Low Risk -> Moderate to High Intensity
    ______Moderate Risk -> Low to Moderate Intensity
    ______High Risk -> Low Intensity

    c. Time: _30__min/session ___90_min/week

    d. Type: (check the exercises you will include in your program)


    Cardiovascular __✓__Push Ups
    __✓__Walking __ __Curl Up
    _____Brisk Walking __✓__Lunges
    __✓__Running __✓__Squat
    __✓__Biking _____Lifting Weights
    __✓__Dancing

    Muscular Strength
    Others: Planks, Pull ups, Triceps dips and calf raises.

    ✓ Cool Down:
    Exercise 1:Child’s Pose___________ Duration :__2__mins. Reps:__2___ Sets:__1___
    Exercise 2:Head-to-head Knee Forward Bend Duration :_2.5__mins. Reps:___3__
    Sets:__2___
    Exercise 3: Shoulder stretch_______ Duration :_2.5__mins. Reps:__2___ Sets:__2___
    Exercise 4:Body Shakes__________ Duration :___3_mins. Reps:_1____ Sets:___2__

    This document is the property of PHINMA EDUCATION


    Name: Date:
    Section: Schedule:

    B. EXPLAIN YOUR FITNESS PLAN AT LEAST 2 OR 3 PARAGRAPHS.

    First of all i need to perform cardio vascular conditioning which is warm up to


    First Iimprove
    need to perform cardiovascular
    the circulation andconditioning
    improves(warm-up)
    my heart,solungs,
    my body wouldn’t
    and blood experience
    vessels fatigue.
    by I
    chose to have at least 3x a week exercise so that my body has time to rest and recover. Since I’m a low
    increasing
    risk the blood
    I chose moderate flow
    to high in my muscle.
    exercises it see
    that you will alsoinhelp reduce
    the fitness muscle
    program thatsoreness and
    I do in the upper
    lessen my of
    portion risk
    thisof injury.
    file.

    I chose to have a three times a week exercise so my body have a time to rest
    and recover and i must not use all of my time in exercising my physical body, i
    also need to improve my mental health in my recovery time.

    Since im a low risk so i chose moderate to high exercise as you can see it in my
    fitness program.

    This document is the property of PHINMA EDUCATION

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