Chapter 5 Flashcards
Exercise Prescription should consider
individual goals
physical ability
physical fitness
health status
schedule
physical/social environment
available facilities
SMARTS principle
specific
measurable
action oriented
realistic
timely
self-determined
Components of exercise training session
at least 10 min of stretching exercises performed after the warm up or cool down phase
the warm up should be include
light-to-moderate intensity activities specific to the muscle groups that will be employed during exercise
Components of exercise training session
Warmup
Conditioning
Cool down
Stretching
The warm up should be
Limited to less than 15 minutes
Conditioning phase exercise should include
Aerobic, resistance, flexibility, and/or sports activities
The conditioning portion of any exercise program may last
Between 10-60 min, depending on intensity of activity
Cool down
May be useful to allow the body to return to near resting levels
The cool down can also have
Low to moderate intensity flexibility exercises, such as static stretching
With cardio respiratory fitness
High intensity interval training > traditional endurance training
Aerobic exercise progression saying
Start low and go slow
Aerobic exercise progression
An increase in exercise time/duration per session of 5-10 min every 1-2 week over the first 4-6 week is reasonable for average adult
Muscular fitness refers to
Strength, hypertrophy, power, and local muscular endurance
Resistance training should involve
All major muscle groups for at least 1 set of 8-12 reps at least 2 days a week
