Exercise Prescription Flashcards
standard workout and times
warm up, flexibility - 10 min
aerobic- 20 min
strength- 20 min
cool down- 10 min
helps protect against injury by improving flexibility of muscles
warm up
general warm up is how long
5-10 min
specific warm up is how long
8-12 min
any exercise that allows the body to gradually transition from an exertional state to resting state
cool down
cool down help removes what and what effect does it have?
lactic acid
returns heart to resting rate
cool down does NOT reduce?
DOMS
how often should you perform flexibility?
2-3/week
whats the 2 for 2 rule
if you increase ur reps by 2 for atleast 2 workouts, then you should increase load
untrained UB and LB increase in how much weight?
2.5-5 for UB
5-10 for LB
trained increase weight by how much?
5-10 for UB
10-15 for LB
using ? resistance requires ? rest
more
more
the gradual cycling of specificity, intensity, and volume to achieve peak levels of fitness for competition
periodization
usually one year
macrocycle
division of macrocycle
4 cycles usually
mesocycle
nonexplosive core, assist
prep phase
select and sport specific
explosive and nonexplosive core
competition phase (peak and maintenance)
Recreational activities, low intensity and low volume
second transition phase
older adults should workout how many days a week?
how many rest days?
2-3 times a week
2 day rest days
The AAP recommends that kids should be able to complete how many reps in a set?
8-15
ex rx for the child
atleast 30 min a day of moderate to vigorous physical activity 7 days a week
standing calf raises muscles
gastroc
soleus
fusiform arrangement is best for?
speed
pennate arrangement is best for?
strength
