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  • Contributor Annex-A

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    Giane Joana Alisoso Danao
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    This document provides a customized exercise program for Ariel A. Katipunan including a target heart rate of 165 bpm reached through high intensity interval training 4-6 times per week. The program involves 6 cycles of burpees, squats, and other bodyweight and cardio exercises with heart rates alternating between 165 bpm and 115 bpm over a total training time of 25-30 minutes including warm up and cool down periods.

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    PED 028

    Original Title

    CONTRIBUTOR_ANNEX-A

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    This document provides a customized exercise program for Ariel A. Katipunan including a target heart rate of 165 bpm reached through high intensity interval training 4-6 times per week. The program involves 6 cycles of burpees, squats, and other bodyweight and cardio exercises with heart rates alternating between 165 bpm and 115 bpm over a total training time of 25-30 minutes including warm up and cool down periods.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    5 views1 page

    Contributor Annex-A

    Uploaded by

    Giane Joana Alisoso Danao
    This document provides a customized exercise program for Ariel A. Katipunan including a target heart rate of 165 bpm reached through high intensity interval training 4-6 times per week. The program involves 6 cycles of burpees, squats, and other bodyweight and cardio exercises with heart rates alternating between 165 bpm and 115 bpm over a total training time of 25-30 minutes including warm up and cool down periods.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    ANNEX A

    GROUP NUMBER : 21-30


    SECTION : COC-FA2-GEC2- 02
    NAME OF CLIENT : ARIEL A. KATIPUNAN

    Components Target
    Frequency 4-6 x a week
    Intensity 76%
    Resting Heart Rate 65/bpm
    Heart Rate Reserve
    76%

    Target Heart Rate [(220-23-65)×.76]+65 = 165 bpm


    HR @ High Interval 165 bpm
    HR@ Low Interval [(220-23-65)×0.38 + 65 = 115 bpm
    Borg Rate of Perceived Exertion 15
    Time
    Warm up 3-5 minutes @moderate interval
    Stimulus 25-30minutes
    Cool down 5-10 minutes
    Number of Cycles 6
    Type Burpees, squats, dumbbell rows, screamer lunges,
    Jogging, stair climbers.

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