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    John Joseph Comique
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    This document outlines a 4-week cardiovascular training program for Heaven Rishjan, an 11th grade student. The program includes exercises like high knees, box jumps, squat jumps, and plank get-ups performed in increasing sets and repetitions over the 4 weeks. Flexibility exercises like lunges and stretches are done on Tuesdays. Cardio endurance exercises like jumping rope are performed on Fridays with increasing duration and intensity each week. Saturdays include full-body strength exercises like squats, curls, pushups, and burpees with increasing sets and reps. Rest days are scheduled on Wednesdays and Sundays. The goal is to improve cardiovascularity over time in a periodized manner.

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    Physical Education Lessons for 11th graders

    Original Title

    P.E-11

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    This document outlines a 4-week cardiovascular training program for Heaven Rishjan, an 11th grade student. The program includes exercises like high knees, box jumps, squat jumps, and plank get-ups performed in increasing sets and repetitions over the 4 weeks. Flexibility exercises like lunges and stretches are done on Tuesdays. Cardio endurance exercises like jumping rope are performed on Fridays with increasing duration and intensity each week. Saturdays include full-body strength exercises like squats, curls, pushups, and burpees with increasing sets and reps. Rest days are scheduled on Wednesdays and Sundays. The goal is to improve cardiovascularity over time in a periodized manner.

    Copyright:

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

    P E-11

    Uploaded by

    John Joseph Comique
    This document outlines a 4-week cardiovascular training program for Heaven Rishjan, an 11th grade student. The program includes exercises like high knees, box jumps, squat jumps, and plank get-ups performed in increasing sets and repetitions over the 4 weeks. Flexibility exercises like lunges and stretches are done on Tuesdays. Cardio endurance exercises like jumping rope are performed on Fridays with increasing duration and intensity each week. Saturdays include full-body strength exercises like squats, curls, pushups, and burpees with increasing sets and reps. Rest days are scheduled on Wednesdays and Sundays. The goal is to improve cardiovascularity over time in a periodized manner.

    Copyright:

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

    FAMILY NAME: Remolado SECTION:Ebony

    FIRST NAME: Heaven Rishjan GRADE LEVEL: 11

    TEACHER: Ms. Analyn Lacpapan

    GOAL: To improve my Cardiovascularity

    Days (1st Month) Week 1 Week 2 Week 3 Week 4


    Monday 1. High Knees 2 sets/10 1. High Knees 2 sets/15 1. High Knees 3 sets/15 1. High Knees 4 sets/20
    reps reps reps reps
    2. Box Jump 2 sets/10 2. Box Jump 2 sets/15 reps 2. Box Jump 3 sets/15 2. Box Jump 4 sets/20
    reps 3. Squat Jump 2 sets/15 reps reps
    3. Squat Jump 2 sets/10 reps 3. Squat Jump 3 sets/15 3. Squat Jump 4 sets/20
    reps 4. Pank Get Up 2 sets/15 reps reps
    4. Pank Get Up 2 sets/10 reps 4. Pank Get Up 3 sets/15 4. Pank Get Up 4 sets/20
    reps reps reps
    Tuesday Flexibility Excercises
    1.Seat Slide Straddle hold 1.Seat Slide Straddle hold 1.Seat Slide Straddle hold 1.Seat Slide Straddle hold
    for 10 secs repeat on for 20 secs repeat on each for 20 secs repeat on each for 40 secs repeat on each
    each legs/3 reps legs/3 reps legs/4 reps legs/5 reps
    2.Seat Stretch hold for 10 2.Seat Stretch hold for 20 2.Seat Stretch hold for 20 2.Seat Stretch hold for 40
    secs/3 reps secs/3 reps secs/4 reps secs/5 reps
    3. Forward Lunge hold 3. Forward Lunge hold for 3. Forward Lunge hold for 3. Forward Lunge hold for
    for 10 secs repeat on 20 secs repeat on each 20 secs repeat on each 40 secs repeat on each
    each legs/3 reps legs/3 reps legs/4 reps legs/5reps
    4.Side Lunge hold 10 secs 4.Side Lunge hold 20 secs 4.Side Lunge hold 20 secs 4.Side Lunge hold 40 secs
    repeat on each legs/3 repeat on each legs/3 reps repeat on each legs/4 repeat on each legs/5
    reps reps reps
    Wednesday REST REST REST REST
    Thursday REST REST REST REST
    Friday Cardio Endurance
    Exercise
    1.Jumping Rope 20 1.Jumping Rope 30 1.Jumping Rope 35 1.Jumping Rope 50
    seconds seconds seconds seconds
    2.High Knees 2 sets/10 2.High Knees 2 sets/15 2.High Knees 3 sets/15 2.High Knees 4 sets/20
    reps reps reps reps
    3.Squat Jumps 2 sets/10 3.Squat Jumps 2 sets/15 3.Squat Jumps 3 sets/15 3.Squat Jumps 4 sets/20
    reps reps reps reps
    4.Pank Get Up 2 sets/10 4.Pank Get Up 2 sets/15 4.Pank Get Up 3 sets/15 4.Pank Get Up 4 sets/20
    reps reps reps reps
    Saturday Full Body Strenght

    1.Squats 2 sets/10 reps 1.Squats 2 sets/15 reps 1.Squats 3 sets/15 reps 1.Squats 4 sets/20 reps

    2.Bicep Curls 2 sets/10 2.Bicep Curls 2 sets/15 2.Bicep Curls 3 sets/15 2.Bicep Curls 4 sets/20
    reps reps reps reps

    3.Push Ups 2 sets/10 3.Push Ups 2 sets/15 reps 3.Push Ups 3 sets/15 reps 3.Push Ups 4 sets/20 reps
    reps
    4.Burpees 2 sets/15 reps 4.Burpees 3 sets/15 reps 4.Burpees 4 sets/20 reps
    4.Burpees 2 sets/10 reps
    Sunday REST REST REST REST

    Mechanics: 1. Create a 3 Months Training Program.

    2. Have atleast 4 exercises per day except your desired rest day.

    3. Working days should be atleast 4 days to 6 days per week.

    4. This is an example only please do not replicate.

    5. Make sure to apply FITT and Training/Exercise Principles.

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