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
