EXERCISE PRESCRIPTIONS

TRAINER: NAME: DE CASTRO, MARY JANE AGE: 21

COURSE & SECTION: SWU-2BSN-B2
TRANEE: NAME: SERENTAS, MARY JOYCE AGE: 25

COMPONENTS TARGET
FREQUENCY 3 X a week
INTENSITY -
RESTING HEART RATE 96 bpm
HEART RATE RESERVE 65%
TARGET HEART RATE (220-18-96) 0.65+96=165 bpm
HR @ HIGH INTERVAL 165 bpm
HR @ LOW INTERVAL (220-18-96) 0.325+96= 130 bpm
BORG RATE OF PERCEIVED 5
EXERTION
TIME -
WARM UP 5 min at low interval
STIMULUS 30 min
COOL DOWN 5 min at low interval
NUMBER PF CYCLE 4
TYPE LIIT on jogging

CARDIOVASCULAR CONDITIONING
TRAINING AGE 25 years old
GOAL Improve Cardiovascular Endurance
VOLUME Light
FREQUENCY 2 x a week
SESSION/DURATION 45 mins including warm up and cool down
5 mins Warm up Exercise DURATION SET REPS
NECK ROLL FROM SIDE TO SIDE 30 secs. 1 1
SHOULDER ROLL (RIGHT AND LEFT) 30 secs. 2 1
WIDE STANCE TOE REACH 30 secs. 1 1
SIDE LUNGES 30 secs. 1 1
STANDING CRUNCH 30 secs. 1 1
CROSS JACKS 30 secs. 1 1
HIP CIRCLE 30 secs. 1 1
ARM CIRCLE 30 secs. 1 1
SIDE STETCHES 30 secs. 1 1
Exercise SETS REPS REST LOAD RPE
JUMPING JACKS 1 20 1 min 45% 1RM 2
PLANK JACKS 1 20 1 min 45% 1RM 2
JOG IN PLACE 1 20 1 min 45% 1RM 1
SIDE-TO-SIDE HOPS 1 20 1 min 45% 1RM 2
BURPEES 1 10 1 min 45% 1RM 3
5 min Cool Down Exercise DURATION SETS REPS
OBLIQUE STRETCH 30 secs. 1 1
ARM STRETCH 30 secs. 1 1
NECK STRETCH 30 secs. 1 1
SQUAT STRETCH 30 secs. 1 1
LUNGE (RIGHT AND LEFT) 30 secs. 1 2
HIP FLEXOR STRETCH 30 secs. 2 2
HAMSTRING STRETCH RIGHT AND 30 secs. 2 2
LEFT)
FROGGY STRETCH 30 secs. 1 1

MUSCULAR STRENGTHENING
TRAINING AGE 25 years old
GOAL Improve Cardiovascular Endurance
VOLUME Light
 FREQUENCY 2 x a week
SESSION/DURATION 40 mins including warm up and cool down
5 mins Warm up Exercise DURATION SET REPS
NECK ROLL FROM SIDE TO SIDE 30 secs. 1 1
SHOULDER ROLL (RIGHT AND LEFT) 30 secs. 2 1
WIDE STANCE TOE REACH 30 secs. 1 1
SIDE LUNGES 30 secs. 1 1
STANDING CRUNCH 30 secs. 1 1
CROSS JACKS 30 secs. 1 1
HIP CIRCLE 30 secs. 1 1
ARM CIRCLE 30 secs. 1 1
SIDE STETCHES 30 secs. 1 1
Exercise SETS REPS REST LOAD RPE
SIT UP 1 20 1 min 50% 1RM 2
PLANK 1 1 1 min 50% 1RM 2
FORWARD TO BACK LUNGE (RIGHT & 1 20 1 min 50% 1RM 3
LEFT)
PUSH UP 1 20 1 min 50% 1RM 3
SQUAT 1 20 1 min 50% 1RM 2
5 min Cool Down Exercise DURATION SETS REPS
OBLIQUE STRETCH 30 secs. 1 1
ARM STRETCH 30 secs. 1 1
NECK STRETCH 30 secs. 1 1
SQUAT STRETCH 30 secs. 1 1
LUNGE (RIGHT AND LEFT) 30 secs. 2 2
HIP FLEXOR STRETCH 30 secs. 1 2
HAMSTRING STRETCH RIGHT AND 30 secs. 2 2
LEFT)
FROGGY STRETCH 30 secs. 1 1
DEFENSE:
I am Mary Jane De Castro, the trainer, and my trainee is Mary Joyce
Serentas she will exercise 2 times a week since she is still a beginner, and she has
work on weekdays. In the intensity, her resting heart rate is 96 bpm, and his HRR is 65%.
So, her target heart rate is (220-18-96) 0.65+96= 165 bpm. Her heart rate at high intervals
is 165 bpm, and her heart rate at low intervals is 130 bpm [(220-18-96) 0.325+96]. The
BORG rate of perceived exertion is 5, which means the exercise is hard. In time, he
warms up at the rate of 5 min at low intervals, the actual exercise is 30 min, and he cools
down for 5 min at low intervals, for 4 cycles. The type is LIIT on Jogging.
In cardiovascular conditioning, her training age is 25 years old. Her goal is to
improve cardiovascular endurance. The volume of the exercise is light, and she will
exercise 2 times a week. The duration of the exercise session is 45 minutes including
warm up and cool down.
For the warm-up exercise, she will exercise for a total of 5 minutes. All the warm-
up exercises have a duration of 30 seconds. The exercises that have 2 sets is only the
shoulder roll since she does it on the left and right side. The following exercises that have
only 1 set & 1 rep are:
-neck roll from side-to-side
-wide stance toe reach
-side lunges
-standing crunch
-cross jacks
-hip circles
-arm circles
-side stretches
In the actual exercise, all exercises only have 1 set, but most of them have 20 reps
except for burpees, which have only 10. After each exercise, she rests for 1 minute. The
load of every exercise is 45%1RM, and they have different RPE. These are the following
exercises and their Rating of Perceived Exertion (RPE):
-jumping jacks have an RPE of 2
-plank jacks have an RPE of 2
-jog in place has an RPE of 1
-side-to-side hops have an RPE of 2
-burpees has an RPE of 3
For the cool-down exercise, she will exercise for a total of 5 minutes. All the cool-
down exercises have a duration of 30 seconds. The exercises that have 2 sets and 2 reps
is the lunge and hamstring stretch since she does it on the left and right side. The following
exercises that have only 1 set & 1 rep are:
-oblique stretch
-arm stretch
-neck stretch
 -squat stretch
-hip flexor stretch
-froggy stretch
In muscular strengthening, her goal now is to strengthen and core. The volume of the
exercise is still light, and she will also exercise 2 times a week. The duration of the
exercise session is 40 minutes including warm up and cool down. Her warm-up and cool-
down exercises are the same as her cardiovascular conditioning exercise prescription.
For the actual exercise, all exercises only have 1 set, most of them have 20 reps except
for plank, which has only 1. After each exercise, she rests for 1 minute. The load of every
exercise is 50%1RM, and they have different RPE. These are the following exercises and
their Rating of Perceived Exertion (RPE):
-sit-ups have an RPE of 2
-plank has an RPE of 2
-forward to back lunges have an RPE of 3
-push-ups have an RPE of 3
-squats have an RPE of 2
So that is all for the exercise prescription of my trainee, and we will start these exercises
next week. Always remember, " NOTHING WILL WORK UNLESS YOU DO!"