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HP 191 Chapter 7(Part 1)
Terms in this set (26)
Muscular strength and endurance training
8 to 12 Sets
8 to 10 Reps
At least 2x per week
Do not have back to back days
Cardiorespiratory endurance exercise
3 to 5 times per week
Heart rate in target zone for 20 to 60 minutes
__________________ is easier to add in.
______________ and ___________will gradually increase around frequency
Intensity and Time
Increasing time/ duration is increasing what ?
Varying your activity and trying to obtain a goal is considered what?
High intensity and _______ ___________ is GOOD together.
High intensity and ________ ___________ is BAD together.
On Your Stomach
On Your Back
Don't do exercise in supine position in your first trimester because it
Restricts Blood Flow to the Uterus
Avoid exercise that could cause loss of ___________ , especially in the third trimester
Avoid activities involving ____________ pressure
Most older people lose
Older Adults should perform flexibility exercises When ?
At least twice a week for 10 mins
Older adults measure intensity on a what ?
10 point scale rather than heart rate
Cardiorespiratory Endurance Training
Frequency: 3-5 Days per week
Intensity: 55/65-90% of maximum heart rate
Time: 20-60 minutes in sessions lasting 10 minutes or more
Type: Continuous rhythmic activities using large muscle groups
Frequency: 2-3 nonconsecutive days per week
Intensity: Sufficient resistance to fatigue muscles
Time: 8-10 Repetitions of each exercise, 1 or more sets
Type: Resistance exercises for all major muscle groups
Frequency: 2-3 days per week (minimum)
5-7 days per week (ideal)
Intensity: Stretch to point of tension
Time: 2-4 repetitions of each exercise, held for 15-30 seconds
Type: Stretching exercise for all major joints
3 Ways to Measure Intensity
Perceive Exertion (2-20 scale)
Heart Rate Reserve
How do you measure intensity in muscular strength and endurance
Always have a set target for ___________,_________, & __________.
Frequency, Intensity, & Time
3 Ways to Test VO2
If you have a chronic disease or illness what should you do ?
You should work your way up do not over work or push yourself
THIS SET IS OFTEN IN FOLDERS WITH...
HP 191 Chapter 4
HP 191 Chapter 3
HP Chapter 11
HP 191 CH 3, EXAM2
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