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  • Module 5 - Revision of Exercise Prescription

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    Kent Juguilon
    17 views3 pages
    This exercise prescription form outlines a fitness plan consisting of cardiovascular and muscular resistance training exercises. The cardiovascular warm-up includes exercises like jumping jacks, arm circles, and brisk walking for 1-2 minutes each. The muscular conditioning section consists of 10 exercises like planks, crunches, and squats done for 20-45 seconds with 2 sets each. The plan is designed to be done 3 times a week on Mondays, Wednesdays, and Fridays with a 26 minute session and low to moderate intensity. It concludes with gentle stretching exercises like knee to chest poses and corpse pose in the cool down for 90 seconds each.

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    Module 5- Revision of Exercise Prescription

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    This exercise prescription form outlines a fitness plan consisting of cardiovascular and muscular resistance training exercises. The cardiovascular warm-up includes exercises like jumping jacks, arm circles, and brisk walking for 1-2 minutes each. The muscular conditioning section consists of 10 exercises like planks, crunches, and squats done for 20-45 seconds with 2 sets each. The plan is designed to be done 3 times a week on Mondays, Wednesdays, and Fridays with a 26 minute session and low to moderate intensity. It concludes with gentle stretching exercises like knee to chest poses and corpse pose in the cool down for 90 seconds each.

    Copyright:

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

    Module 5 - Revision of Exercise Prescription

    Uploaded by

    Kent Juguilon
    This exercise prescription form outlines a fitness plan consisting of cardiovascular and muscular resistance training exercises. The cardiovascular warm-up includes exercises like jumping jacks, arm circles, and brisk walking for 1-2 minutes each. The muscular conditioning section consists of 10 exercises like planks, crunches, and squats done for 20-45 seconds with 2 sets each. The plan is designed to be done 3 times a week on Mondays, Wednesdays, and Fridays with a 26 minute session and low to moderate intensity. It concludes with gentle stretching exercises like knee to chest poses and corpse pose in the cool down for 90 seconds each.

    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: Christian Franco, Steven De Guzman, Rhine Louis Gawat, Jhon Kenneth

    Juguilon, Alyssa Mae Serra, Jhaslie Rhazel Soy Date: 09-20-2022


    Section: UP-FA2-BSN1-22 Schedule:

    Exercise Prescription Form


    Instruction: Design your own fitness plan by filling out this form.
    Eg. Exercise 1: Push Ups Duration : 3 mins. Reps: 4 Sets: 4

    • Cardiovascular Conditioning
    ✓ Warm-Up:

    CARDIOVASCULAR CONDITIONING: WARM UP

    EXERCISE DURATION REPS SETS


    Jumping Jacks 1 min. 3 1
    Hips circle 45secs. 5 1

    Arm circle 1 min. 5 1


    Torso twist 45secs. 5 1
    Brisk walking 1 min. 3 1

    • Muscular Resistance Training


    ✓ Conditioning:
    Exercise 1: Plank Duration: 45 secs. Reps:2 Sets:2
    Exercise 2: Curl-Ups Duration: 1min. Reps:4 Sets:2
    Exercise 3: Russian twist Duration: 40 secs. Reps: 5 (both side) Sets:2
    Exercise 4: Crunches Duration: 30 secs. Reps:6 Sets:2
    Exercise 5: Wall sit Duration: 30 secs. Reps:1 Sets:2
    Exercise 6: Wall push-ups Duration: 30 secs. Reps:4 Sets:2
    Exercise 7: Step-Up Duration: 40 secs. Reps:8 Sets:2
    Exercise 8: Burpees Duration: 20 secs. Reps:4 Sets:2
    Exercise 9: Lunges Duration : 30 secs Reps:5(both sides) Sets:2
    Exercise 10: Squats Duration: 30 secs. Reps:5 Sets:2

    This document is the property of PHINMA EDUCATION


    Name: Christian Franco, Steven De Guzman, Rhine Louis Gawat, Jhon Kenneth
    Juguilon, Alyssa Mae Serra, Jhaslie Rhazel Soy Date: 09-20-2022
    Section: UP-FA2-BSN1-22 Schedule:

    a. Frequency: 3-4 x a week (put check on the day/s below)


    Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Monday, X X X
    Wednesday,
    and Friday.

    b. Intensity: (check your risk stratification)

    ✓ Low Risk -> Moderate to High Intensity

    ______Moderate Risk -> Low to Moderate Intensity


    ______High Risk -> Low Intensity

    c. Time: 26 min/session 78 min/week

    d. Type: (check the exercises you will include in your program)


    Cardiovascular Muscular Strength
    _Walking ✓ Curl Up
    ✓ Brisk Walking ✓ Lunges
    _Running ✓ Squat
    _Biking __Lifting Weights
    _Dancing

    Others: Jumping jacks, Hips circle, Arm circle, Torso twist (Warm up)
    Planking, Russian twist, Crunches, Wall sit, Wall pushups, Step up, Burpees (Conditioning)
    Knee to chest pose, Corpse pose, Seated Forward bend, Reclining Butterfly pose (Cooldown)

    ✓ Cool Down:
    Exercise 1: Knee to chest pose Duration : 1:30 mins. Reps: 2 Sets:1
    Exercise 2: Corpse pose Duration : 1:30 mins. Reps:1 Sets:1
    Exercise 3: Seated Forward Bend Duration : 1:30 mins. Reps:5 Sets:1
    Exercise 4: Reclining Butterfly pose Duration : 1:30 mins. Reps:1 Sets:1

    This document is the property of PHINMA EDUCATION


    Name: Christian Franco, Steven De Guzman, Rhine Louis Gawat, Jhon Kenneth
    Juguilon, Alyssa Mae Serra, Jhaslie Rhazel Soy Date: 09-20-2022
    Section: UP-FA2-BSN1-22 Schedule:

    This document is the property of PHINMA EDUCATION

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