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Cardiovascular and Mascular Conditioning Prescription

The cardiovascular conditioning prescription is for Amit Sheena Mae Cellan, age 18. It prescribes light intensity cardio 3 times per week for 35 minutes, including a 5 minute warm up, 25 minute stimulus at alternating high and low heart rate intervals, and a 3 minute cool down. The target heart rate during high intervals is 155.95 beats per minute. The muscular resistance training prescription is also for Amit, age 18, 2 times per week for 30 minutes including warm up and cool down stretches. It involves 3 sets of 8 reps for exercises like plank, curl ups, squat, and lunges at 60-67% of 1 repetition maximum, aiming for a rating of perceived exertion of 9.

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Sheena Amit
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483 views2 pages

Cardiovascular and Mascular Conditioning Prescription

The cardiovascular conditioning prescription is for Amit Sheena Mae Cellan, age 18. It prescribes light intensity cardio 3 times per week for 35 minutes, including a 5 minute warm up, 25 minute stimulus at alternating high and low heart rate intervals, and a 3 minute cool down. The target heart rate during high intervals is 155.95 beats per minute. The muscular resistance training prescription is also for Amit, age 18, 2 times per week for 30 minutes including warm up and cool down stretches. It involves 3 sets of 8 reps for exercises like plank, curl ups, squat, and lunges at 60-67% of 1 repetition maximum, aiming for a rating of perceived exertion of 9.

Uploaded by

Sheena Amit
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Cardiovascular Conditioning Prescription

Name: Amit Sheena Mae Cellan Age: 18


Date of 1st Day of Training: September 04, 2021 Initial Prescription/No. of Progression:

Components Target
Frequency 3x a week
Intensity Light
Resting Heart Rate 74 beats per minute
Heart Rate Reserve 64%
Target Heart Rate (220-18-74)0.64+74= 155.92
HR @ High Interval 155.95 beats per minute
HR @ Low Interval (220-18-74)0.32+74= 114.96
Borg Rate of Perceived Exertion 3
Time 35 minutes
Warm up 5 minutes @ low interval
Stimulus 25 minutes
Cool down 3 minutes @ low interval
Number of cycles 4
Type Jogging
Muscular Resistance Training Prescription

Name: Amit Sheena Mae Cellan Age: 18


Date of 1st Day of Training: September 04, 2021 Initial Prescription/No. of Progression:

Training Age 18 years old


Goal Increased body strength
Volume Light
Frequency 2x per week
Session/Duration 30 minutes including warm up and cool down
Warm up Stretch Duration Sets Reps
Shoulder roll 30 secs 2 3
Behind-head 30 secs 2 3
tricep stretch
Child’s pose 30 secs 2 3
Exercise Sets Reps Rest Load RPE
Plank 3 8 1 min 65% 1 RM 9
Curl ups 3 8 1min 67% 1RM 9
Squat 3 8 1 min 63% 1 RM 9
Lunges 3 8 1min 60% 1 RM 9

Cool down Stretch Duration Sets Reps


Knee-to-chest 30 secs 2 1
pose
Head-to-knee 30 secs 2 1
forward bend
Shoulder Stretch 30 secs 2 1

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