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14 Cards in this Set
- Front
- Back
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Adaption
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Acute or chronic modification making individ more fit
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SAID
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Adaptions will be specific to the type of exercise
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Specificity
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Exercise prescriptions are specific to individ goals
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Aerobic training
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Improved vascular benefits
Decrease resting heart rate Maintain proper blood pressure Improve work capacity Improve markers of cardiovascular stress Improve maximal oxygen consumption (VO2 max) |
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Adult exercise recommendations
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150 min/week of moderate intensity aerobic activity
75 min/week of high intensity physical activity |
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Children exercise recommendations
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60 min of physical activity daily
3 days/week should include high/vigorous intensity |
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Elderly excessive recommendations
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150 min of moderate intensity aerobic exercise
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Moderate intensity
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40-60% VO2
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Vigorous intensity
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60-85% VO2
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Heart rate to achieve cardiovascular adaptions
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70-85% of HRmax
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Sedentary individuals exercise
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Start at 30% VO2 max
Progression should not exceed 20% in one week Increase freq + duration before intensity If adherence is low, adaptations + life change is no |
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Resistance training
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Strength
Functionality Bone density Attenuate sarcopenia |
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Recommendations for resistance training
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2-3 days/week
Intensity 60-85% IRM |
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Benefits of resistance training + aerobic training
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Body composition
Basal metabolic rate |
