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Exercise Prescription Chart.docx

3 Pages

Course Code
KIN 103

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Cardio respiratory Endurance Strength Power Hypertrophy
w/ 1day of rest
N: 3-5 days/wk
A: 5-7 days/wk
3> improvement X
N: 2-3 days/wk
I: 2-4 days/wk
A: 4-7 days/wk
N: 2-3 days/wk
I: 2-4 days/wk
A: 4-7 days/wk
N: 2-3 days/wk
I: 2-4 days/wk
A: 4-7 days/wk
N: 2-3 days/wk
I: 2-4 days/wk
A: 4-7 days/wk
Intensity THR
N: MHR x 55%
I: MHR x 65%
A: MHR x 90%
MHR = 220 - age
N: 50-70% 1RM
I: 50-70% 1RM
A: 30 - 70% 1RM
low → mod
mod → vigorous
N: 60-70% 1RM
I: 70-80% 1RM
A: 85-100% 1RM
N: low → mod
I: moderate
A: low → vigorous
>80% 1RM - str.
30-60% 1RM - vel.
N: moderate
I: vigorous
A: vigorous
N: 60-70% 1RM
I: 70-80% 1RM
A: 70-100% 1RM
70-85% emp.
N: low → mod
I: low → mod
A: low → mod
then, fast.
Type of
Walk, run, swim, row,
elliptical, bike, jog,
Continuous running
Interval running
= Fartlek runs
varying intensity.
20-60min in total
low → mod = 45-60m
vigorous = 20 min
one session = 10min <
N: 1-3 sets 10-15reps
I: multi sets, 10-15reps
A: multi sets, 15-20reps
N: 1-3 sets, 8-12 reps
I: multi sets, 6-12 reps
A: multi sets, 1-12reps
N: 1-3 sets, 8-12 reps
I: 1-3 sets, 3-6 reps
A: 3-6 sets, 1-6 reps
N: 1-3 sets, 8-12 reps
I: 2-4 sets, 6-12reps
A: 4-6 sets,1-12reps

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Cardio respiratoryEnduranceStrengthPowerHypertrophyFrequencyN35 dayswkN23 dayswkN23 dayswkN23 dayswkN23 dayswkA57 dayswkI 24 dayswkI 24 dayswkI 24 dayswkI 24 dayswkw 1day of restA47 dayswkA47 dayswkA47 dayswkA47 dayswk3 improvement XIntensityTHR N5070 1RMN6070 1RMAllN6070 1RMNMHR x 55I 5070 1RMI 7080 1RM80 1RMstrI 7080 1RMI MHR x 65A3070 1RMA85100 1RM3060 1RMvelA70100 1RMAMHR x 90 7085 empAll NlowmodN moderateMHR220age lowmodI moderateI vigorousN
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