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Module 3 - Exercise Prescription Sample 1

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.

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Kent Juguilon
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212 views3 pages

Module 3 - Exercise Prescription Sample 1

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.

Uploaded by

Kent Juguilon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

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

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