KINE 1020 Lecture Notes - Lecture 17: Vo2 Max, Proprioception, Weight Training
8 Nov 2016
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Cardiorespiratory fitness: frequency of training, optimal 3-5 days/week, no benefits with < 2 days, benefits will plateau at 5 days. Frequency of training: 2-3 d/wk of training for each major muscle group, min 48 hours recovery between sessions. Intensity of training: maximal or near maximal effort, sets of 8-12 repetitions should be completed by most adults, for older adults (>60y) 10-15 repetitions may help avoid joint injuries. Time of exercise: 20 min for 1 set for each of the major muscle groups, 50 min for 3 sets, diminishing returns for each additional set. Type of exercise: static (isometric) and dynamic (isokinetic, free weights versus machines. Frequency of training: minimum of 2-3 days/week for each of the major muscle groups, should be included in the warm-up & cool-down for aerobic & resistance exercise. Intensity of training: to the point of mild discomfort, but should not cause pain.
