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Type of activity
60-90% max heart rate. 40-60% for beginners.
Min. 10 Min per segment., progress to min. of 30 min.
Whole body activities using large muscle groups that can be maintained continuously & are aerobic in nature.
High resistance - 75% to max. Low reps. Can use sets (2-3)
Until muscular fatigue is achieved. Long as req. to complete session.
Muscular work involving any of the following: Isontonic, Isometric, Isokinetic.
Low to moderate resistance. High reps (10-20). Can use sets (3)
Session should progress to contain 8-10 exercises for major muscle groups.
Emphasis on isotonic or isokinetic contractions, or isometric holds.
Until mild tension is felt, only after warmed up.
10-60 sec. for each stretch. One stretch per muscle grp.
Static, Dynamic, PNF
Cardio 4-6 Weight training twice
60-90% max heart rate. 40-60% for beginners. Muscular conditioning progam (10-12 reps. 1-3 sets)
Cardio 30-45+ min. Last rep should go to fatigue.
Cardiovascular, Muscle strength and endurance.