Scribd Logo
Upload

Welcome to Scribd!

  • 13 views

    Exercise Prescription (Client)

    Uploaded by

    Jose Troy Ngoa
    The document provides an exercise prescription for Hannah Elle A. Ngoa that includes two activities: 1) A cardiovascular conditioning prescription targeting moderate intensity with a heart rate of 168 beats per minute during high intervals and 129 beats per minute during low intervals, focusing on running for 20 minutes over 2 cycles, and 2) A muscular resistance training prescription focusing on muscular endurance through body weight exercises like pushups, situps, lunges and squats done for 2 sets of 12 reps at a 65% intensity over a 30 minute session once per week. Both prescriptions include warm up and cool down stretches.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Exercise Prescription (Client)

    Uploaded by

    Jose Troy Ngoa
    13 views3 pages
    The document provides an exercise prescription for Hannah Elle A. Ngoa that includes two activities: 1) A cardiovascular conditioning prescription targeting moderate intensity with a heart rate of 168 beats per minute during high intervals and 129 beats per minute during low intervals, focusing on running for 20 minutes over 2 cycles, and 2) A muscular resistance training prescription focusing on muscular endurance through body weight exercises like pushups, situps, lunges and squats done for 2 sets of 12 reps at a 65% intensity over a 30 minute session once per week. Both prescriptions include warm up and cool down stretches.

    Original Description:

    Physical Education

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document provides an exercise prescription for Hannah Elle A. Ngoa that includes two activities: 1) A cardiovascular conditioning prescription targeting moderate intensity with a heart rate of 168 beats per minute during high intervals and 129 beats per minute during low intervals, focusing on running for 20 minutes over 2 cycles, and 2) A muscular resistance training prescription focusing on muscular endurance through body weight exercises like pushups, situps, lunges and squats done for 2 sets of 12 reps at a 65% intensity over a 30 minute session once per week. Both prescriptions include warm up and cool down stretches.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    13 views3 pages

    Exercise Prescription (Client)

    Uploaded by

    Jose Troy Ngoa
    The document provides an exercise prescription for Hannah Elle A. Ngoa that includes two activities: 1) A cardiovascular conditioning prescription targeting moderate intensity with a heart rate of 168 beats per minute during high intervals and 129 beats per minute during low intervals, focusing on running for 20 minutes over 2 cycles, and 2) A muscular resistance training prescription focusing on muscular endurance through body weight exercises like pushups, situps, lunges and squats done for 2 sets of 12 reps at a 65% intensity over a 30 minute session once per week. Both prescriptions include warm up and cool down stretches.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    Name: Hannah Elle A.

    Ngoa

    PREPARATION STAGE: EXERCISE PRESCRIPTION

    Activity 1: Cardiovascular Conditioning Prescription (Tabular Format)

    ANNEX A
    Components Target

    Frequency 2x a week (Mon/Fri)


    Intensity Moderate Intensity
    Resting Heart Rate 90
    Heart Rate Reserve 70%
    Target Heart Rate (220-18=202-90= 112) x 0.70= 78.4 + 90= 168
    HR @ High Interval 168 beats/min
    HR @ Low Interval (220-18=201-90= 112) x 0.35= 39.2 + 90= 129 beats/min
    Borg Rate of Perceived Exertion 5
    Time

    Warm up 5 minutes HR @ low interval


    Stimulus 20 minutes
    Cool down 5 minutes HR @ low interval
    Number of cycles 2
    Type Running @ high interval
    ACTIVITY 2: MUSCULAR RESISTANCE TRAINING PRESCRIPTION

    Training Age 18
    Goal Muscular Endurance
    Volume Low Intensity
    Frequency 1x a week (Wed)
    Session/Duration 30 minutes including warm-up and cool down
    Warm up Stretch Duration Sets Reps

    Leg Swing 1 minute 1

    Arm Circles 1 minute 1

    Hip Flexor Stretch 1 minute 1

    Standing Quad Stretch 1 minute 1

    Wide Stance Hip Shift 1 minute 1


    Exercise Sets Reps Rest Load RPE

    Push-up 2 12 1 minute 65% 1 RM 7

    Sit-up 2 12 1 minute 65% 1 RM 5

    Lunges 2 12 30 seconds 65% 1RM 3

    Body Weight Squats 2 12 30 seconds 65% 1 RM 3

    Planks 2 30 seconds 1 minute 65% 1 RM 6

    Heel Touch 2 30 seconds 1 minute 65% 1 RM 4


    Cool down Stretch Duration Sets Reps

    Head-to-knee forward bend 1 minute 1


    Knee-to-Chest Pose 1 minute 1
    1 minute
    Downward-facing dog 1

    Seated Forward Bend 1 minute 1


    Standing forward bend 1 minute 1

    You might also like