Ther Ex Guidelines Flashcards
1
Q
Stretching:
Reps
A
3-5 reps
2
Q
Stretching:
Hold Period
A
15-30 sec
(Jim says 30-45)
gentle, no pain
3
Q
Stretching:
Frequency
A
3-5x/day
4
Q
Mobility:
Reps
A
-50 reps
5
Q
Strengthening–Power:
Reps
A
6-12 reps with proper form
moderate to heavy intensity
6
Q
Strengthening–Power:
Frequency
A
3-5x/week
7
Q
Strengthening–Endurance:
Reps
A
- 15-30 or more
- proper form
- light resistance
8
Q
Strengthening–Endurance:
Hold Period
A
5-10 sec
9
Q
Strengthening–Endurance:
Frequency
A
1-2x/day
10
Q
Conditioning–Aerobic:
Hold Period
A
20-30min per session
11
Q
Conditioning–Aerobic:
Frequency
A
3x/week
