| Question |
Answer or fact |
| How long should the mobility section of a warm up be? |
3-6 mins |
| How many reps should be completed to release synovial fluid in the mobility section? |
16-20 reps |
| How long should you take with the Pulse Raiser (CV1) |
4-7 mins |
| In the prep-stretch how long are we holding the stretches? |
8-10 seconds once in position |
| How long should be spent on the pre-stretch component? |
3-8 minutes |
| The cv component has three parts |
CV build up CV maint. CV cooldown |
| Time range for CV build up:- |
3-6 minutes depending on fitness of client |
| Time range of CV maintenance:- |
5-20 minutes depending on fitness of client |
| Time range of CV cooldown |
3-6 minutes depending on fitness of client |
| CV build- up RPE should be between? |
2-3 RPE |
| CV maintenance RPE should be between |
5-9 RPE |
| CV cooldown RPE should be between |
2-3 RPE |
| Overall time for an effective CV session should be |
5-20 minutes |
| Target HR for moderate aerobic zone is |
begins at 50%-60% MHR (unfit) |
| Target HR for weight management is |
60-70% MHR (fat burn) |
| Target HR for aerobic fitness zone |
70-80% MHR (aerobic training zone) |
| Target HR for peak performance is |
80-90% MHR (sports persons etc) |
| What are the ACSM recommendations CV training |
3-5 times per week 30mins Target HR 60-70 % or more vigorous activity |
| What is the HEA recommended prescription for exercise? |
at least 30mins moderate intensity 5 days per week |
| Why exercise |
Weight management Muscle tone Stress relief Self esteem Increase bone density Reduce blood pressure Reduce risk of stroke Reduce Cholestrol Reduced risk of osteoparosis |
Ch.18 LTI-MA 509
