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    Name: Alyanna Jade S. Alano Age: 19 Date of 1 Day of Training: April 11, 2021 Initial Prescription/No. of Progression: Initial

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    alyanna alano
    This document provides a training prescription and progress tracking for Alyanna Jade S. Alano, age 19. Her initial training began on April 11, 2021 and focuses on endurance, core/balance, speed/agility, resistance training, and cooling down. Her vital signs and measurements are recorded at initial and follow up appointments. Exercise weights and repetitions are also tracked from initial sessions. The goal is a total body workout with progression over multiple phases.

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    Name: Alyanna Jade S. Alano Age: 19 Date of 1 Day of Training: April 11, 2021 Initial Prescription/No. of Progression: Initial

    Uploaded by

    alyanna alano
    68 views4 pages
    This document provides a training prescription and progress tracking for Alyanna Jade S. Alano, age 19. Her initial training began on April 11, 2021 and focuses on endurance, core/balance, speed/agility, resistance training, and cooling down. Her vital signs and measurements are recorded at initial and follow up appointments. Exercise weights and repetitions are also tracked from initial sessions. The goal is a total body workout with progression over multiple phases.

    Original Title

    (PE MODULE 4)

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    This document provides a training prescription and progress tracking for Alyanna Jade S. Alano, age 19. Her initial training began on April 11, 2021 and focuses on endurance, core/balance, speed/agility, resistance training, and cooling down. Her vital signs and measurements are recorded at initial and follow up appointments. Exercise weights and repetitions are also tracked from initial sessions. The goal is a total body workout with progression over multiple phases.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    68 views4 pages

    Name: Alyanna Jade S. Alano Age: 19 Date of 1 Day of Training: April 11, 2021 Initial Prescription/No. of Progression: Initial

    Uploaded by

    alyanna alano
    This document provides a training prescription and progress tracking for Alyanna Jade S. Alano, age 19. Her initial training began on April 11, 2021 and focuses on endurance, core/balance, speed/agility, resistance training, and cooling down. Her vital signs and measurements are recorded at initial and follow up appointments. Exercise weights and repetitions are also tracked from initial sessions. The goal is a total body workout with progression over multiple phases.

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    © All Rights Reserved
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    Name: Alyanna Jade S.

    Alano Age: 19
    Date of 1st Day of Training: April 11, 2021 Initial Prescription/No. of Progression: Initial

    5x a week

    85 beats/min
    60%
    (220-19-85)0.60+85= 154.6
    154.6
    (220-19-80)0.30+85= 121.3
    12

    5 minutes @ low interval


    20 minutes
    3 minutes @ low interval
    3
    Moderate Intensity Continuous Exercise - Jogging
    Sports Conditioning Training Prescription
    Name: Alyanna Jade S. Alano Age: 19
    Date of 1st Day of Training: April 11, 2021 Initial Prescription/No. of Progression: Initial
    GOAL: Total Body Workout PHASE: 1 – ENDURANCE STABILIZATION

    WARM UP

    Exercise Sets Duration Coaching Tip

    Static Stretch. Lower Body: Squat, Leg swings, 2 8 reps Hold each stretch for
    walking knee hugs, Quadriceps stretch 5-8 seconds

    Static Stretch, Upper Body: Posterior Shoulder 2 8 reps Hold each stretch for
    Stretch, Side stretch, neck and over head stretch 5-8 seconds

    Jog in place 1 5 Minutes Slowly increase pace.

    CORE/BALANCE/PLYOMETRIC

    Exercise Sets Reps Tempo Rest Coaching Tip

    Bicycle crunch 2 15 Slow 10 Secs Hold for 10 seconds

    MULTI-DIRECTIONAL SHUTTLE RUNS 2 5 mins. Slow 30 secs Hold for 5 minutes

    SINGLE FOOT CALF RAISES 2 20 Slow 10 secs Hold landing for 15-20
    seconds

    SPEED, AGILITY, QUICKNESS


    Exercise Sets Reps Rest Coaching Tip

    Shuffling 2 30 secs 3 min

    Sprinting 2 30 secs 1 min


    RESISTANCE

    Exercise Optional Sets Reps Tempo Rest Coaching Tip


    Arms Dumbbell Side Raises 2 15 Slow 10 secs

    Back Dumbbell Curls 3 15 Slow 5 secs


    Glutes Squats w/ Dumbells 2 15 Slow 10 secs

    Planks 2 30 secs 10 secs

    COOL DOWN
    Exercise Sets Duration Coaching Tip

    Jog in place (Optional) 1 5 Minutes Slowly increase pace.


    Static Stretch, Upper Body: Posterior Shoulder Stretch, 2 8 reps Hold each stretch for
    Side stretch, neck and over head stretch 5-8 seconds
    Static Stretch. Lower Body: Squat, Leg swings, walking 2 8 reps Hold each stretch for
    knee hugs, Quadriceps stretch 5-8 seconds

    Name of PE Instructor: Sir Rogen Paragoso


    Date Submitted/Finished:
    On

    04/10/21 04/11/21 04/12/21


    Initial Initial
    82.55 80 cm 79.8 cm
    1.59 1.59 1.59
    70.45 70. 43 70.40
    28.0 27.8 26.8
    154.6 154.6 154.6
    201 201 201
    12 12 12

    04/8/21 04/11/21
    Low Intensity Low Intensity

    - Dumbbell Side Raises 1.36 kg, 68% 1.36 kg, 68%


    - Dumbbell Curls 1.36 kg, 68% 1.36 kg, 68%
    - Squats w/ Dumbbell 1.36 kg, 68% 1.36 kg, 68%

    - Dumbbell Side Raises 12 11


    - Dumbbell Curls 10 8
    - Squats w/ Dumbbell 10 10

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