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    Walter Circuit Exercise Training Design

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    Rosemelyn Descalso Lagutin
    The document outlines an exercise program for an individual named Clear G. Naparan that includes aerobic exercise, stretching, strengthening, and balance activities to be done at home 4-5 times per week. It provides details on warm-up, different exercise components, duration, intensity as measured by heart rate, and cool-down. The program is designed to be completed in 15-minute sessions with heart rate monitoring to ensure the individual is working in their target zone.

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    Walter Circuit Exercise Training Design

    Uploaded by

    Rosemelyn Descalso Lagutin
    23 views4 pages
    The document outlines an exercise program for an individual named Clear G. Naparan that includes aerobic exercise, stretching, strengthening, and balance activities to be done at home 4-5 times per week. It provides details on warm-up, different exercise components, duration, intensity as measured by heart rate, and cool-down. The program is designed to be completed in 15-minute sessions with heart rate monitoring to ensure the individual is working in their target zone.

    Original Description:

    Water circuit sample

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    The document outlines an exercise program for an individual named Clear G. Naparan that includes aerobic exercise, stretching, strengthening, and balance activities to be done at home 4-5 times per week. It provides details on warm-up, different exercise components, duration, intensity as measured by heart rate, and cool-down. The program is designed to be completed in 15-minute sessions with heart rate monitoring to ensure the individual is working in their target zone.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    23 views4 pages

    Walter Circuit Exercise Training Design

    Uploaded by

    Rosemelyn Descalso Lagutin
    The document outlines an exercise program for an individual named Clear G. Naparan that includes aerobic exercise, stretching, strengthening, and balance activities to be done at home 4-5 times per week. It provides details on warm-up, different exercise components, duration, intensity as measured by heart rate, and cool-down. The program is designed to be completed in 15-minute sessions with heart rate monitoring to ensure the individual is working in their target zone.

    Copyright:

    © All Rights Reserved
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    of 4

    PAGADIAN CITY INTERNATIONAL COLLEGE

    PATHFIT - 1

    Name: Date of evaluation:

    Instruction: Classify the components according to the pre-test evaluation.

    Above average
    Below average

    Very good
    Very poor

    Good
    Poor

    Drag these fitness component badges to the colored regions according to your pre-
    test result. [Delete this box after].

    Exercise prescription will focus on


    developing:

    Exercise prescription will focus on


    maintaining:
    PAGADIAN CITY INTERNATIONAL COLLEGE8
    PATHFIT - 1
    Exercise Program

    Name: Naparan, Clear G. Date:

    Frequency
    Venue At Home
    Days Monday Friday
    Tuesday Saturday
    Wednesday Sunday
    Thursday
    Time schedule 6am-7am

    Intensity
    Maximum heart rate 190 Bpm
    Resting heart rate 70 Bpm
    Heart rate reserve 120 Bpm
    50-60% Target heart rate 130-142 Bpm
    60-70% Target heart rate 142-154 Bpm
    70-80% Target heart rate 154-166 Bpm
    80-90% Target heart rate 166-178 Bpm
    90-100% Target heart rate 178-190 Bpm
    Training heart rate zone 130-190 Bpm
    Describe the intensity of the Moderate Intensity
    intervention

    Duration
    Warm-up time 5 minutes
    Component 1 Stretching
    Component 2 Aerobic
    Component 3 Strengthening
    Component 4 Balance
    Cool down time 4 minutes
    Total duration
    15 minutes
    per session

    Warm-up duration:
    Exercises reps/time sets remarks
    1min and 30
    Lunges Sec 2 Sets
    1min and 30
    Arm swings Sec 3 Sets

    Heart rate Are you working out Yes


    check in your zone?

    Component 1: Stretching duration:


    Exercises/drills/activities reps/time sets remarks
    Neck stretch 30 Sec 2 Sets

    Shoulder stretch 30 Sec 2 Sets

    Are you working out


    Heart rate check in your zone?

    Component 2: Aerobic duration:


    Exercises/drills/activities reps/time sets remarks
    Walking 30 Sec 2 Sets

    Jogging 30 Sec 2 Sets

    Are you working out


    Heart rate check in your zone?

    Component 3: Strengthening duration:


    Exercises/drills/activities reps/time sets remarks
    Squats 30 sec 2 Sets

    Plank 30 sec 2 Sets

    Are you working out


    Heart rate check in your zone?

    Component 3: Balance duration:


    Exercises/drills/activities reps/time sets remarks
    Tree pose 30 sec 2 Sets

    Single leg balance 30 sec 2 Sets

    Are you working out


    Heart rate check in your zone?
    Cool-down: duration:
    Exercises reps/time sets remarks
    1 min and
    Side reach 30 sec 2 Set
    1 min and
    Arm cross 30 sec 2 Set

    Are you working out


    Heart rate check in your zone?

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