ANNEX A

EXERCISE PRESCRIPTION

Cardiovascular Conditioning Prescription

Name AMANDORON, ATHENA V. Age: 18

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Date of 1 Day of Training: 09/18/2022 Initial Prescription/No. of Progression: _______

Components Target
Frequency 3-4 times a week
Intensity
Resting Heart Rate 83 beats/min
Heart Rate Reserve 76%
Target Heart Rate (220-18-83) x 0.76 + 83= 173
HR @ High Interval 173 beats/min
HR @ Low Interval (220-18-83) x 0.38 + 83= 128 beats/min
Borg Rate of Perceived Exertion 13
Time
Warm up 5 min @low interval
Stimulus 25 min
Cool down 3 min @low interval
Number of cycles 5
Type HITT on stair climber
 Muscular Resistance Training Prescription

Name AMANDORON, ATHENA V. Age: 18

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Date of 1 Day of Training: 09/18/2022 Initial Prescription/No. of Progression: _______

Training Age 18
Goal Increase strength
Volume Moderate
Frequency 2x week
Session/Duration 80 min
Warm up Stretch Duration Sets Reps
Arms across chest 30 sec 2 1
Jumping Jack 30 sec 2 1
Standing Mountain 30 sec 2 1
Climbers
Exercise Sets Reps Rest Load RPE
Squats 5 4 2-3 min 85% 1RM 17
Push up 3 8 2-3 min 75% 1RM 14
Plank 3 4 2-3 min 70% 1RM 15
Pull ups 3 8 2-3 min 75% 1RM 14
Deadlifts 3 5 2-3 min 80% 1RM 17
Bridge Pose 3 4 2-3 min 70% 1RM 15
Cool down Stretch Duration Sets Reps
Arms across chest 30 sec 2 1
Jumping Jack 30 sec 2 1
Standing Mountain 30 sec 2 1
Climbers

Name of PE Instructor: Hannah Jean Balondo

Date Submitted/Finished: September 12, 2022