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how often should children 5 to 17 years participate in vigorous activities?
3x a week
What type of activities should kids 5 to 17 be participating in 3x a week?
Muscle and bone strengthening activities
Why is exercises and participation very important during the ages 5 to 17?
Golden age for learning and technique
Should kids 5 to 17 be participating in vigorous resistance training?
No only light to mod to emphasize technique
What is the minimum age able to participate in RT?
No minimum age. Just train appropriately for age with warm up and cool down
What is the FITT for resistance training of kids 5 to 17?
2 to 3 times a week non consecutive days
1 to 2 sets 8 to 15 eps at 60% load
How much sleep should a kid 5 to 13 get?
9 to 11hrs
What is the exercise prescription for pregnant women?
Aerobic 3 to 7 days = 150 min
RT 2 to 3 days with 48 hrs between (only light to mod)
Flex 2 to 7
Increased rep light weight
Emphasize aerobic
What are certain things to avoid when training a pregnant woman?
Supine after 16 weeks
Avoid valsalva
Ballistic movements
Overheating
How much sleep should someone 65+ be getting?
7 to 8 hrs
What are some important concepts that a trained should be aware of when training a senior?
Diagnosed conditions
Medications
Recent medical procedures
What prescription parameters is used for seniors?
Aerobic most days = 150 week (40 to 60% HRR)
RT 2 days /week (40 to 60% -> 50 to 80% rm)
Balance and flex - slow static
30 min per session / 5 per week
What is a unique feature when working with seniors?
They take longer to safely warm up and cool down
How many hours should adults sleep for?
7 to 9 hrs
How long should youth sleep for?
8 to 10
