Exercise Prescription

Question 1

to achieve health benefits, adults aged 18-64 should accumulate at least ___ minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more

Answer 1

150 minutes

Question 2

true or false: on top of the 150 minutes of aerobic exercise, it is also beneficial to add muscle and bone strengthen activities using major muscle groups at least 2 days per week

Answer 2

true

Question 3

is it better to start with machines or free weights? why

Answer 3

machines, safer and easier

Question 4

is there a difference in the recommended amount of physical activity (and what types) for people between 18-64 and those over 65?

Answer 4

no, same thing. 150 minutes aerobic and 2 muscle strengthening

Question 5

why 10 minute bouts of exercise?

Answer 5

achievable for most and shows results

Question 6

aerobic options for seniors

Answer 6

water aerobics, low impact - walking, dancing, zumba, biking, swimming

Question 7

resistance training options for seniors

Answer 7

squats, modified push ups, pull upper row, bicep curls, triceps extension, shoulder press, planks, ab/adduction

Question 8

how many resistance training exercises should be done at a time?

Answer 8

8-10

Question 9

flexibility options for seniors

Answer 9

yoga, pilates, thera balls, muscle rollers

Question 10

true or false: active men and women reduce their risk of premature death by 20-35% if they are active

Answer 10

true