EXERCISE PRECRIPTION

Mascular Resistance Training Prescription

Name of Student/Trainee: MARY EARL MINTALAR Age: 18 years old

Date of 1st Day of Training: October 7, 2021
Initial Prescription/No. of Progression: 2 weeks

3x a week
70%
69 beats / min
64%
(220-18-69) 0.64+69 =154.12 beats / min
154 beats / min
111.56 beats / min
11
30
5 min @ low intervals
30
5 min @ low intervals

4
Burpees
 Muscular Resistance Training Prescription

Name of Student/Trainee: MARY EARL MINTALAR Age: 18 y/o

Date of 1st Day of Training: October 14, 2021
Initial Prescription/No. of Progression: 2 weeks

18-year-old
Increase Strength

Moderate

2x a week

30-40 mins including warmup and cooldown

Dynamic chest 30 secs 2 1

Side stretch 30 secs 2 1
Shoulder stretch 30 secs 2 1

Walking Lunges 3 3 1 min <67% 1RM 1-2

Standing Shoulder 3 3 1 min <67% 1RM 1-2
press (lateral)
Wall push up 3 3 1 min <67% 1RM 1-2
Plank 3 3 1 min <67% 1RM 1-2
Heel Touch 3 3 1 min <67% 1RM 1-2
Jumping rope 3 3 1 min <67% 1RM 1-2
Mountain climbers 3 3 1 min <67% 1RM 1-2

Shoulder stretch 30 secs 1

2
Triceps stretch 30 secs 2 1
Quadriceps Stretch 30 secs 2 1

Name of PE Instructor:
ASIÑERO, JAMES JERON A.

Name of Student Coach:

VILLAREAL, ANJANETTE J.

YAMO, JEWELYN R.

Date Submitted/Finished:

OCT 3, 2021