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    Worksheet Cardiovascular Training Plan and Programme

    Uploaded by

    Wild Funk
    A 40-year-old woman wants to design an 8-week cardiovascular exercise plan to run a 5km race. She has not exercised in years and needs guidance on safely progressing from beginner to her goal. The assistant is asked to create a full training plan and program with warmups, cool downs, appropriate exercises and equipment over the 8 week period.

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    Worksheet Cardiovascular Training Plan and Programme

    Uploaded by

    Wild Funk
    18 views3 pages
    A 40-year-old woman wants to design an 8-week cardiovascular exercise plan to run a 5km race. She has not exercised in years and needs guidance on safely progressing from beginner to her goal. The assistant is asked to create a full training plan and program with warmups, cool downs, appropriate exercises and equipment over the 8 week period.

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    Worksheet Cardiovascular training plan and programme

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    A 40-year-old woman wants to design an 8-week cardiovascular exercise plan to run a 5km race. She has not exercised in years and needs guidance on safely progressing from beginner to her goal. The assistant is asked to create a full training plan and program with warmups, cool downs, appropriate exercises and equipment over the 8 week period.

    Copyright:

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

    Worksheet Cardiovascular Training Plan and Programme

    Uploaded by

    Wild Funk
    A 40-year-old woman wants to design an 8-week cardiovascular exercise plan to run a 5km race. She has not exercised in years and needs guidance on safely progressing from beginner to her goal. The assistant is asked to create a full training plan and program with warmups, cool downs, appropriate exercises and equipment over the 8 week period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    Worksheet: Design cardiovascular exercise plan & programme

    LEARNING ACTIVITY: CV training plan and programme


    Student Name:

    Date:

    INSTRUCTIONS:

    I am a 40-year-old woman wanting to improve my current health status, if I improve my health, my medical bills
    will decrease, I would be able to stay in control of my weight, my medical aid also promotes being healthy and I
    can get incentives when achieving my healthy goals. My aim is to run a 5km park run in a few weeks’ time, and
    if I achieve this, I would then like to run either a 10 km or even a half marathon somewhere in the future. I have
    not run in several years, so this seems daunting to me. I have no idea where to start, and how to progress to get
    there, nor do I know if I am on the right track. I need your help to guide me and to achieve this goal.
    1. Design a safe and effective 8 weeks cardiovascular programme for this beginner client.
    2. Include a training plan for 8 weeks
    3. Include safe, pre-exercise warm ups and post exercise cool downs.
    4. Make sure the exercises are safe and consider not using contra-indicated exercises in design of the
    programme.
    5. Select appropriate equipment and/or machines for cardiovascular exercise. Name the machines; say why
    you recommend them and what the client will achieve by using them.
    6. Identify the duration and intensity of the planned workout.
    TRAINIG PLAN

    TRAINING PLAN

    Name: Surname: Date: For period: Re-asses date:

    Client goals:
    1.
    2.
    3.
    4.

    Considerations (Special conditions, modifications):

    Environment: Training Times: Start date: Hours:

    Components: Frequency: Intensity: Type: Duration

    Warm-up:

    Conditioning:

    Cooldown:

    1
    Cardiovascular training programme:

    Training Week 1 Week 2 Week 3 Week 4 Week 5

    Frequency

    Intensity

    Type / Mode

    Duration

    Total duration
    of sessions in
    week

    Training Week 6 Week 7 Week 8

    Frequency

    Intensity

    Type / Mode

    Duration

    Total duration
    of sessions in
    week

    2
    3

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