Class notes
NSCA's Essentials of Training Special Populations
- Course
- BIOL 2303
- Institution
- Durham College ( )
NSCA's Essentials of Training Special Populations
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Notes for Week 7 quiz training with special popLupus exercise rec
Resistance training-
Multijoint movements a. Bodyweight resistance b. May use resistance bands, suspension training, and
manual resistance c. Basic weight training such as resistance machines and free weights Mode of
resistance training can vary based on how well exercise is tolerated.
Frequency will vary based on post exertion
. strive for two or three sessions per week.
Choose 8-10 exercises, using a full-body Slowly progress over time to 2-3 sets of 10-12 repetitions. Use
light to moderate intensity, 40-60% 1RM; can progress to 65-75% 1RM. If doing multiple sets, consider
1-2 min between sets to start; be prepared to adjust as needed.
Aerobic training Aerobic exercise mode should be low impact and well tolerated.
working up to three or four sessions per week. .
Sessions can be performed most, if not all, days of the week. Using 60% V. O2 peak or 70-80% MHR,
begin with three 10-min bouts as tolerated, progressing to two 15-min bouts. Strive for 30 mins
Flexibility training Full-body starting with static stretching
8-10 static stretches,
held 5-10 s initially, progressing to 20 s as tolerated
Hypertension- defined as a systolic blood pressure greater than or equal to 140 mmHg or a diastolic
blood pressure greater than or equal to 90 mmHg (or both)
Aerobic training should be large muscle group activities such as walking, jogging, or cycling with a
frequency of most, if not all, days of the week and 30 minutes or more of either continuous or
accumulated exercise throughout the day. Intensity should be moderate
40% to <60% V. O2 or heart rate reserve [16] or a rating of perceived exertion [RPE] of a 12 to 13 out of
20 on the Borg scale)
Resistance training is recommended at a moderate level of 8 to 12 repetitions at 60% to 80% of one
repetition maximum (1RM)
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