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Exercise prescription > cardio prescription > Flashcards

cardio prescription Flashcards

1
Q 
Interval training 
Sets
reps
intensity
time
W:R
A 
Sets: 1
reps: 3-7
Intensity: 70-85% HRmax
Time (work) Interval: (3-4, or distance interval (1000m)
Work to rest: 1:1 or 1:1/2
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2
Q

Frequency

recommendation

A

Alternate days for recovery

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3
Q

Duration
Recommended
Improve
Poor conditioned recommendations

A

Recommended: 20-60 mins
Improve: 20-30 min moderate
Poor conditioned: 5-10 min 2*3 times a day

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4
Q 
Initial stage
Length of 
Intensity METs
frequency
session duration
HR intensity
A 
1-6 wks
3-6METs
3-5 d/wk
20 min progressing to 30 min
55-60% HRR for 20-30 min
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5
Q 
Improvement stage
Length 
frequency
progression
Avoid\_\_\_
A

4-8 mth
3-5 d/wk
Increase 5% every 6th sesh
Avoid boredom

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6
Q

Typical amount of progression
Average person
Inactive
Elite

A

Average person= 5-20% increase VO2max

Inactive=40%

Elite: 5%

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7
Q 
Exercise Intensity classification
Poor
HHR
HRmax
RPE
A

30-45%HHR
57-67
<10

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8
Q 
Exercise Intensity classification
Fair
HHR
HRmax
RPE
A

40-55%HHR
64-74
10-11

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9
Q 
Exercise Intensity classification
Average
HHR
HRmax
RPE
A

55-70%HHR
74-84
12-13

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10
Q 
Exercise Intensity classification
Good
HHR
HRmax
RPE
A

65-80%HHR
80-91
14-16

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11
Q 
Exercise Intensity classification
Excellent
HHR
HRmax
RPE
A

70-90%HHR
84-96
17-18

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12
Q

Interval prescription

sets

A

1

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13
Q

Interval prescription

reps

A

3-7

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14
Q

Interval prescription

Intensity

A

70-85%

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15
Q

Interval prescription

Time work

A

3-4 min

1000m

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16
Q

interval prescription

W:R ratio

A

1:1 or 1:1/2

17
Q

Interval prescription

overload

A 
increase intensity
length of work interval
no. of work intervals
decrease w:r ratio
increase work intervals per exercise session
18
Q

sequence is____ _____ compared to total work (volume)

A

less important

19
Q

Frequency depends on (3)

A

caloric goals
health and fitness level
preference
time constraints

Exercise prescription (10 decks)

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