EXERCISE PRESCRIPTION

CARDIOVASCULAR CONDITIONING

Name: MURAK, KON A. Age: 20 years old

Date of 1st Day of Training OCT 17, 2022 Initial Prescription/No. of progression: 2

COMPONENTS TARGET

FREQUENCY 2X a week

INTENSITY Moderate Intensity

RESTING HEART RATE 79 beats/min

HEART RATE RESERVE 75%

TARGET HEART RATE (220-20-79)0.75 + 79= 170

HR@HIGH INTERVAL 170 beats/min

HR@LOW INTERVAL (220-20-79)0.38 + 79= 125 beats/min

BORG RATE OF PERCEIVED EXERTION 3.5

TIME

WARM UP 5 minutes @ low intervals

STIMULUS 30 minutes
 COOL DOWN 3 minutes @ low intervals

NUMBER OF CYCLES 2

TYPE Jumping Jacks

STRENGTENING
TRAINING AGE 18 and above

GOAL Increase strength and help develop my body for a regular exercise plan

VOLUME Moderate

FREQUENCY 2x a week

SESSION/DURTION 40-60 minutes

WARM UP STRETCH Duration Sets Reps

ARMS ACROSS CHEST 30 sec 2 1

PRONE QUAD STRETCH 30 sec 2 1

HAMS STRETCH 30 sec 2 1

EXERCISE Sets Reps Rest Load RPE

SQUAT 2 5 1min 24% 1 RM 3.5

FORWARD TO BACK LUNGE 2 5 1min 24% 1 RM 3.5

BURPEES 2 5 1min 24% 1 RM 3.5

PUSH-UPS 2 5 1min 24% 1 RM 3.5

PLANK 2 30 secs 1min 24% 1 RM 3.5

STEP-UPS 2 5 1min 24% 1 RM 3.5

GLUTE BRIDGE 2 15 secs 1min 24% 1 RM 3.5

COOL DOWN STRETCH Duration Sets Reps

ARMS CROSS CHEST 30 sec 2 1

PRONE QUAD STRETCH 30 sec 2 1

HAMS STRETCH 30 sec 2 1