Exercise Recommendations for Older adults

Question 1

How to calculate HR

Answer 1

(HR max - resting heart rate x % range ) + resting heart rate

Question 2

calculate HR max

Answer 2

220 - age

Question 3

aerobic exercise intensity - moderate and vigorous

Answer 3

Moderate:
1. 40-60% HRR ( heart rate reserve)
2. 5-6/10 RPE
Vigorous:
1. 60 - 70 %
2. 7-8/10 RPE

Question 4

aerobic exercise volume - mod and vigorous

Answer 4

mod: 30 - 60 min/day ( bouts of >10 mins)
Total 150-300 min/week
vigorous: 20 - 30 mins
Total 75-100 min/week.

Question 5

aerobic exercise frequency

Answer 5

5x week

Question 6

Strengthening intensity

Answer 6

60%- 70% 1-RM

Question 7

Strengthening volume-
how many exercises involving major muscle groups
1 set of x

Answer 7

8-10 exercises involving the major
muscle groups
* 1 set of 10-15 reps
each (if done to failure, equates to 60-70% 1RM)

Question 8

strengthening frequency

Answer 8

2x week

Question 9

When should power be incorporated

Answer 9

when patient can perform full set with no pain or compensations

Question 10

Power intensity and sets/ reps/ % of 1RM

Answer 10

1-6 sets of 4-20 reps at 20-80% 1 RM

Question 11

recommended # of POWER exercises

Answer 11

1-11 exercises

Question 12

frequency of power exercises

Answer 12

2x/week

Question 13

When should flexibility be incorporated and how long should the stretch be?
frequency?

Answer 13

after aerobic activity
30-60 hold times
2x/week

Question 14

Balance exercise volume and duration

Answer 14

90 mins / week
2-3 x / week