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20 Cards in this Set
- Front
- Back
- 3rd side (hint)
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FITT-VP CARDIOVASCULAR EXERCISE Frequency |
-Five or more days with moderate exercise -Three or more days of vigorous exercise -A combination of the two |
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FITT-VP CARDIOVASCULAR EXERCISE Intensity |
-A combination of moderate and vigorous for the majority -Moderate to light exercise for deconditioned clients |
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FITT-VP CARDIOVASCULAR EXERCISE Time |
-30 to 60 minutes per day for moderate exercise -20 to 60 minutes per day for vigorous exercise -Less than 20 minutes per day for sedentary individuals can be beneficial |
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FITT-VP CARDIOVASCULAR EXERCISE Progression |
Progression is done gradually by changing frequency, duration and/or intensity |
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FITT-VP RESISTANCE TRAINING Frequency |
2 to 3 times per week for every major muscle group |
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FITT-VP RESISTANCE TRAINING Intensity: Intermediate/Novice |
60% to 70% of one rep maximum at a moderate/vigorous intensity |
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FITT-VP RESISTANCE TRAINING Intensity: Experienced |
80% or more of one rep maximum at vigorous to very vigorous intensities (for gaining strength) |
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FITT-VP RESISTANCE TRAINING Intensity: Sedentary/Senior |
40% to 50% of one rep maximum at a light/very light intensity (Good for beginning strength gains) |
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FITT-VP RESISTANCE TRAINING Intensity: Muscular Endurance |
Use less than 50% of one rep maximum at a moderate to light intensity level for improvement |
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FITT-VP RESISTANCE TRAINING Intensity: Power |
20% to 50% of one rep maximum for improvement |
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FUNCTIONAL FITNESS AND HEALTH |
-Mobility/stability training: Ready for ADL’s (activities of daily living)
-Balance training
-Improving health from exercise |
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Sagittal |
This cuts your body into right and left halves. |
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Frontal |
This cuts your body into back and front halves. |
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Transverse |
This cuts the body into upper and lower halves. |
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Superior |
Being above a certain point (your knee is ___ to your ankle). |
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Inferior |
Being below a certain point (Your ankle is ___ to your knee). |
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Posterior |
This refers to the back of your body (Your back is located ___). |
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Anterior (or ventral) |
This refers to the front of your body (Your chest is located ___) |
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Medial |
Inside of a given point (Your navel is ___ to your hip). |
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Lateral |
Outside of a given point (Your right ear is ___ to your right eye). |
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