Elements of a Work Out

Question 1

How long should a warm up last?

Answer 1

About 15 minutes (3 min aerobic, 12 minute stretching)

Question 2

What activities could be used for the aerobic section of a warm up?

Answer 2

Walking, jogging, cycling, etc.
Light sweat is a good sign

Question 3

How should static stretches be included in a warm-up?

Answer 3

Dynamic stretching related to muscle groups normally used
OR
Static stretching to mild discomfort, hold for 10 to 12 seconds, repeat 2 to 4 times per muscle group

Question 4

Why is it important to include a warm-up in a workout?

Answer 4

Increased body/muscle temperature (better enzyme function)
Increased temporary elasticity/viscosity of muscle fibers

Question 5

How do you determine what to include in a workout?

Answer 5

• Look to ACSM guidelines
• Depends on individual needs, goals, condition

Question 6

What does a good aerobic/cardio workout look like?

Answer 6

• 60 to 80% HRR or 70 to 85% HRmax
• 5 days/week

Question 7

What does a good resistance training workout look like?

Answer 7

• 8 to 10 different exercises; variety of muscle groups
• Endurance: 8 to 12 reps w/ 60 to 80% max wt
• Strength: 1 to 5 reps w/ 80 to 100% max wt
• 2 to 3 days/week; 45 to 60 min

Question 8

What are the benefits of regular workouts?

Answer 8

Weight management, increased cognitive function (reduced age impairment, less depression/anxiety, improved sleep), Stronger bone density, less risk of cancer, improved BP and HDl cholesterol

Question 9

What does a good cool-down look like?

Answer 9

5 to 10 mins of aerobic exercise that slowly decreases in pace.

Question 10

Why is it important to include a cool-down in your workout?

Answer 10

Removal of excess lactic acid form muscles/blood; less soreness

Question 11

What does FITT stand for?

Answer 11

Frequency, intensity, time, type (adjust to meet individual needs, start low and slow)

Question 12

What are the principles of training?

Answer 12

Overload, Progression, Individuality, Specificity, Recovery, Maintenance, Reversibility

Question 13

What is overload?

Answer 13

A muscle/muscle group strength increases in direct proportion to overload placed on it. Amt of overload varies by individual. Modify overload by changing 1 or more: frequency, intensity, duration.

Question 14

What is progression?

Answer 14

Start exercise intensity/duration based on current physical condition. For sedentary people, “Start low and go slow”

Question 15

What is specificity?

Answer 15

Strength, endurance, and flexibility are specific to each body area and muscle group; affected by conditioning type

Question 16

What is reversibility?

Answer 16

Gains in cardio-respiratory fitness and muscle mass/strength can be lost quickly if training slows or stops. 1 – 2 weeks to lose all progress. 7 days = 7 to 10% loss of muscle mass; 15 to 20% lost in 30 days