JASMIN KYLA GAMBOA SOMERANO

UP-FC1-MM2-03/ PED 027

CHECK #03 – ACTIVITY FOR YOU AS STUDENT COACH

1. RECORD NEW ANTHROPOMETRIC MEASUREMENT
• WAIST CIRCUMFERNCE -
• BODY MASS INDEX – 18.3
• WEIGHT IN KILOGRAM - 45 KG

2. REVISED EXERCISE PRESCRIPTION (FITT FORMAT-ANNEX-A)

ANNEX A
EXERCISE PRESCRIPTION

CARDIOVASCULAR CONDITIONING PRESCRIPTION

NAME: JASMIN KYLA G. SOMERANO AGE: 18 YEARS OLD
DATE OF 1 DAY OF TRAINING: AUGUST 3, 2022
ST

INTIAL PRESCRIPTION/NO. OF PROGRESSION: 01

COMPONENTS TARGET
FREQUENCY 5X A WEEK
INTENSITY MODERATE
RESTING HEART RATE 75 BEATS/MIN
HEART RATE RESERVE 63%
TARGET HEART RATE (220-18-75)0.63+75=155
HR @ HIGH INTERVAL 155 BEATS/MIN
HR @ LOW INTERVAL (220-18-75)0.37+88=134 BEATS/MIN
BORG RATE OF PERCEIVED EXERTION 14
TIME
WARM UP 5 MIN @ LOW INTERVAL
STIMULUS 30 MIN
COOL DOWN 5 MIN @ HIGH INTERVAL
NUMBER OF CYCLES 4
TYPE JOGGING
 MUSCULAR RESISTANCE TRAINING PRESCRIPTION

NAME OF STUDENT COACH: JASMIN KYLA G. SOMERANO AGE: 18 YEARS OLD

DATE OF 1ST DAY OF TRAINING: AUGUST 3, 2022
INTIAL PRESCRIPTION/NO. OF PROGRESSION: 01

TRAINING AGE 18
GOAL INCREASE STRENGTH
VOLUME MODERATE
FREQUENCY 2X A WEEK
SESSION/DURATION 30-60 MIN (INCLUDING WARM UP ANF
COOL DOWN)
WARM UP STRETCH DURATION SETS REPS
ARMS CROSS CHEST 30 SEC 2 1
PRONE SQUAD STRETCH 30 SEC 2 1
HAMS STRETCH 30 SEC 2 1
EXERCISE SETS REPS REST LOAD RPE
WALKING LUNGES 3 8 1-2 67% 17
MIN 1RM
WALL PUSH UP 3 8 1-2 67% 15
MIN 1RM
SQUAT 3 8 1-2 85% 12
MIN 1RM
PLANK 3 8 1-2 80% 17
MIN1- 1RM
2 MIN
STRAIGHT LEG RAISES 3 8 1-2 67% 14
MIN 1RM
ARM RAISES 3 8 1-2 75% 15
MIN 1RM
COOL DOWN STRETCH DURATION SETS REPS
ARMS CROSS CHEST 30 SEC 2 1
PRONE SQUAD STRETCH 30 SEC 2 1
HAMS STRETCH 30 SEC 2 1
 3. TABULATE PARAMETER OBTAINED (ANNEX B AND C)

ANNEX B
CARDIOVASCULAR CONDITIONING MONITORING CHART

NAME OF STUDENT COACH: JASMIN KYLA G. SOMERANO AGE: 18 YEARS OLD

P.E INSTRUCTOR: MR. DIOSDADO SINO MAMARIL SECTION: UP-FC1-MM2-03

PARAMETERS BASELI DAY DAY DAY DAY DAY DAY DAY 7 DAY 8
NE 1 2 3 4 5 6

DATE 8/3/20 8/4/2 8/5/2 8/8/2 8/9/2 8/10/

MEASURED 22 022 022 022 022 2
022
INITIAL OR 0 1 2 3 4 5
PROGRESSION
NO.

WAIST 66 CM 66 66 66 66 66
CIRCUMFEREN CM CM CM CM CM
CE, CM

HEIGHT, M 1.57 M 1.57 1.57 1.57 1.57 1.57

M M M M M
WEIGHT, KG 45 KG 45 45 45 KG 45 KG 45 KG
KG KG
BMI 18.3 18.3 18.3 18.3 18.3 18.3
TARGET HEART 155 155 155 155 155 155
RATE BEATS BEAT BEAT BEAT BEAT BEAT
/MIN S/MI S/MI S/MIN S/MIN S/MIN
N N
PEAK EXERCISE 200 200 200 200 200 200
HEART RATE

BORG RPE 14 14 14 14 14 14
 ANNEX C
MUSCULAR RESISTANCE TRAINING MONITORING CHART

NAME OF STUDENT COACH: JASMIN KYLA G. SOMERANO AGE: 18 YEARS OLD

P.E INSTRUCTOR: MR. DIOSDADO SINO MAMARIL SECTION: UP-FC1-MM2-03

PARAMETERS BASE DAY 1 DAY DAY DAY DAY DAY DAY 7 DAY 8
LINE 2 3 4 5 6

DATE 8/3/2 8/4/2 8/5/2 8/8/2 8/9/2 8/10/

MEASURED 022 0 022 0 0 20
22 22 22 22
VOLUME/INTENS MOD MOD MOD MO MOD MOD
ITY ERAT E ERAT DE E E
E RAT E RA RAT RAT
E TE E E
LOAD, % 1RM
EXERCISE 1 90% 90% 90% 90% 90% 90%
EXERCISE 2 85% 85% 85% 85% 85% 85%
EXERCISE 3 90% 90% 90% 90% 90% 90%
RPE
EXERCISE 1 12 12 12 12 12 12
EXERCISE 2 10 10 10 10 10 10
EXERCISE 3 12 12 12 12 12 12

4. DOCUMENTS YOUR ACTIVITY IN VIDEO OR PHOTOS.