Scribd Logo
Upload

Welcome to Scribd!

  • 78 views

    Module 3 - Exercise Prescription Sample 1

    Uploaded by

    Kent Juguilon
    This exercise prescription form was designed by Christian Franco, Steven De Guzman, Rhine Louis Gawat, Jhon Kenneth Juguilon, Alyssa Mae Serra, and Jhaslie Rhazel Soy. The fitness plan includes a 26 minute cardiovascular and muscular resistance training session 3-4 times per week. The warm-up consists of jumping jacks, hip circles, arm circles, and torso twists. The conditioning exercises include planks, curl-ups, Russian twists, crunches, wall sits, wall pushups, step-ups, and burpees. The cool down consists of knee to chest poses, corpse poses, seated forward bends, and reclining butterfly poses.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Module 3 - Exercise Prescription Sample 1

    Uploaded by

    Kent Juguilon
    78 views3 pages
    This exercise prescription form was designed by Christian Franco, Steven De Guzman, Rhine Louis Gawat, Jhon Kenneth Juguilon, Alyssa Mae Serra, and Jhaslie Rhazel Soy. The fitness plan includes a 26 minute cardiovascular and muscular resistance training session 3-4 times per week. The warm-up consists of jumping jacks, hip circles, arm circles, and torso twists. The conditioning exercises include planks, curl-ups, Russian twists, crunches, wall sits, wall pushups, step-ups, and burpees. The cool down consists of knee to chest poses, corpse poses, seated forward bends, and reclining butterfly poses.

    Original Title

    Module-3_-Exercise-Prescription-sample-1

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This exercise prescription form was designed by Christian Franco, Steven De Guzman, Rhine Louis Gawat, Jhon Kenneth Juguilon, Alyssa Mae Serra, and Jhaslie Rhazel Soy. The fitness plan includes a 26 minute cardiovascular and muscular resistance training session 3-4 times per week. The warm-up consists of jumping jacks, hip circles, arm circles, and torso twists. The conditioning exercises include planks, curl-ups, Russian twists, crunches, wall sits, wall pushups, step-ups, and burpees. The cool down consists of knee to chest poses, corpse poses, seated forward bends, and reclining butterfly poses.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    78 views3 pages

    Module 3 - Exercise Prescription Sample 1

    Uploaded by

    Kent Juguilon
    This exercise prescription form was designed by Christian Franco, Steven De Guzman, Rhine Louis Gawat, Jhon Kenneth Juguilon, Alyssa Mae Serra, and Jhaslie Rhazel Soy. The fitness plan includes a 26 minute cardiovascular and muscular resistance training session 3-4 times per week. The warm-up consists of jumping jacks, hip circles, arm circles, and torso twists. The conditioning exercises include planks, curl-ups, Russian twists, crunches, wall sits, wall pushups, step-ups, and burpees. The cool down consists of knee to chest poses, corpse poses, seated forward bends, and reclining butterfly poses.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, 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
    _Walking Muscular Strength
    ✓ Brisk Walking ✓ Curl Up
    _Running ✓ Lunges
    _Biking ✓ Squat
    _Dancing __Lifting Weights
    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

    You might also like