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Exercise Guidelines Flashcards

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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
Q

Cardio Time (min/day) - MODERATE

A

30-60 min/day

26
Q

Cardio Time (min/day) - VIGOROUS

A

20-60 min/day

27
Q

Cardio Time (min/day) - SEDENTARY

A

less than 20 min/day

28
Q

Cardio Intensity Description- MOST ADULTS

A

Moderate-vigorous

29
Q

Cardio Intensity Description - DE-CONDITIONED ADULTS

A

Light-moderate

30
Q

Stretching Pre-Cautions and Causes- 1 of 3

A

inflammation

-caused by aggressive stretching beyond individual limits

31
Q

Stretching Pre-Cautions and Causes - 2 of 3

A

Involuntary Stretch Reflex

-caused by ballistic (bouncing)

32
Q

Stretching Pre-Cautions and Causes - 3 of 3

A

Cramps or tears

  • caused by sudden stretches (muscle spindle)
  • caused by continued lengthening (golgi tendon)

both stimulate muscle to CONTRACT

33
Q

Stretching Recommendations - TIME

A

15-60 seconds

34
Q

Stretching Recommendations - REPS

A

2-4 reps (not practical in a group class)

35
Q

Stretching Recommendations - FREQUENCY

A

2-3 days/week

36
Q

Cool-Down Components (5 total)

A
  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
Q

ADL Commonly Tight Muscles (7 total)

A
  1. calves
  2. thighs
  3. hips
  4. torso
  5. back
  6. chest
  7. shoulders
38
Q

Progressive Overload - Definition

A

To improve physical fitness, the exerciser must regularly increase the demands placed on the body

39
Q

Reversibility - Definition

A

Reversing the positive physiological effects of exercise by discontinuing a program.

“Use it or lose it”

40
Q

Overweight - Definition

A

excessive amount of weight for a given height.

ace (33 decks)

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