Exercise Prescription
EXERCISE PRESCRIPTION: ENDURANCE TRAINING: Frequency: [text size=50 default="Three to five days per week"] Intensity: [text size=50 default="55 to 90% maximum HR (220 - Age)"] [link url="https://www.soapnote.org/cardiovascular/target-heart-rate/" memo="heart rate calculator"] Duration: [text size=50 default="20 to 60 minutes"] Modality: Lower Extremity: [text size=50 default="Walking, Jogging/running, Stairclimber"] Upper extremity: [text size=50 default="Arm ergometry"] Combined: [text size=50 default="Rowing, Cross-country ski machine, Combined arm/leg cycle, Swimming, Aerobics"] RESISTANCE TRAINING: Frequency: [text size=50 default="Two to three days per week"] Intensity: [text size=50 default="One to three sets of 8 to 15 RM for each muscle group"] Modality: Lower extremity: [text size=50 default="Leg extensions/curls/presses, Adductors/abductors"] Upper extremity: [text size=50 default="Biceps curls, Triceps extensions, Bench/overhead presses, Lateral pulldowns/raises, Benchovers/seated rowing"] TIPS: Choose activities you can maintain. Total time per week is more important than intensity. Avoid burn-out by taking 1-2 days off per week
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