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Exercise Guidelines Flashcards

1
Q

Resistance Training Frequency - # of Days

A

Each major muscle group should be trained 2-3 days per week

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2
Q

Resistance Training Intensity (1-RM and Description) - INTERMEDIATE

A

60-70% 1 - RepMax (1-RM)

Moderate-Vigorous

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3
Q

Resistance Training Intensity (1-RM and Description) - EXPERIENCED

A

at least 80% 1 - RepMax (1-RM)

vigorous-very vigorous

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4
Q

Resistance Training Intensity (1-RM and Description) - BEGINNER/OLDER

A

40-50% 1-RepMax (1-RM)

very light-light

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5
Q

Resistance Training Intensity (1-RM and Description) - IMPROVE MUSCULAR ENDURANCE

A

less than 50% 1 - RepMax (1-RM)

light - moderate

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6
Q

Resistance Training Intensity (1-RM) - OLDER/IMPROVE POWER

A

20-50% 1 - RepMax (1-RM)

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7
Q

Resistance Training - Types of Exercise (3)

A
  1. Bodyweight or equipment
  2. Multi-joint and/or single-joint
  3. Targeting agonist and antagonist muscle groups
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8
Q

Resistance Training SETS - MOST ADULTS

A

2-4 sets

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9
Q

Resistance Training SETS - BEGINNER/OLDER

A

1 set

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10
Q

Resistance Training SETS - MUSCULAR ENDURANCE

A

No more than 2 sets

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11
Q

Resistance Patterns - REST MINUTES

A

2-3 mins between sets

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12
Q

Resistance Patterns - REST DAYS

A

48 hours between muscle groups

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13
Q

Resistance Training REPS - MOST ADULTS

A

8-12 reps

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14
Q

Resistance Training REPS - OLDER/MIDDLE AGE

A

10-15 reps

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15
Q

Resistance Training REPS - MUSCULAR ENDURANCE

A

15-20 reps

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16
Q

Resistance Progression Options

A
  • a gradual progression of increased resistance
  • increased reps and/or sets
  • increased frequency
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17
Q

Cardio Frequency Days - MODERATE

A

5 or more days/week

18
Q

Cardio Frequency Days - VIGOROUS

A

3 or more days/week

19
Q

Cardio Frequency Days - COMBO

A

3-5 or more days/week

20
Q

Cardio Pattern Options

A

1 continuous sessions
or
at least 10 minute multi sessions

less than 10 for de-conditioned individuals

21
Q

Cardio Progression Options

A
  • increase duration
  • increase frequency
  • increase intensity
22
Q

Cardio Types (5)

A
  • regular
  • purposeful
  • major muscle groups
  • continuous
  • rhythmic
23
Q

Cardio Types - MET-min/week

A

at least 500-1000 MET-min/week

24
Q

Cardio Types - STEP COUNT

A

increase steps by at least 2000/day until 7000/day

25
Cardio Time (min/day) - MODERATE
30-60 min/day
26
Cardio Time (min/day) - VIGOROUS
20-60 min/day
27
Cardio Time (min/day) - SEDENTARY
less than 20 min/day
28
Cardio Intensity Description- MOST ADULTS
Moderate-vigorous
29
Cardio Intensity Description - DE-CONDITIONED ADULTS
Light-moderate
30
Stretching Pre-Cautions and Causes- 1 of 3
inflammation | -caused by aggressive stretching beyond individual limits
31
Stretching Pre-Cautions and Causes - 2 of 3
Involuntary Stretch Reflex | -caused by ballistic (bouncing)
32
Stretching Pre-Cautions and Causes - 3 of 3
Cramps or tears - caused by sudden stretches (muscle spindle) - caused by continued lengthening (golgi tendon) both stimulate muscle to CONTRACT
33
Stretching Recommendations - TIME
15-60 seconds
34
Stretching Recommendations - REPS
2-4 reps (not practical in a group class)
35
Stretching Recommendations - FREQUENCY
2-3 days/week
36
Cool-Down Components (5 total)
1. Less intense 2. Keep arms below the heart 3. Less effort 4. Slow down 5. Static stretches: - Muscles used in class - ADL commonly tight muscles
37
ADL Commonly Tight Muscles (7 total)
1. calves 2. thighs 3. hips 4. torso 5. back 6. chest 7. shoulders
38
Progressive Overload - Definition
To improve physical fitness, the exerciser must regularly increase the demands placed on the body
39
Reversibility - Definition
Reversing the positive physiological effects of exercise by discontinuing a program. "Use it or lose it"
40
Overweight - Definition
excessive amount of weight for a given height.

ACE (33 decks)

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