KINE 1020 Lecture Notes - Lecture 10: Vo2 Max, Lean Body Mass, Diminishing Returns
29 Mar 2016
School
Department
Course
Professor
Document Summary
Purposes of exercise prescription: enhance physical fitness, decrease disease, ensure safety during participation in exercise. Exercise prescription: regimen of physical activity designed to reach smart goals in a systematic and individualized manner. Cardiorespiratory fitness: frequency of training, optimal 3-5 days/week, no benefits with < 2 days, benefits will plateau at 5 days. Lower intensity will only fitness in individuals who are unfit. Lower intensity = longer duration vs higher intensity = shorter duration: higher intensity prone to injury & over training, time (duration) of exercise: 20-60 minutes of continuous or intermittent (e. g. , 10 minute bouts) aerobic activity in a day. Ex: aerobic dance, brisk walking, cross-country skiing, rowing, jogging, cycling, swimming, stair climbing. 2-3 days/week of training for each of the major muscle groups: minimum of 48 hours recovery between training sessions. Intensity of training: maximal or near maximal effort! Sets of 8-12 repetitions should be completed by most adults.
