Guidelines for Exercise Prescription - answer✔✔-Guidelines, not rules.
-Science of exercise programming.
-->Guidelines based on scientific research
-Art of exercise programming
-->Individual goals vary
-->Individual responses and adaptations vary
Goal Setting - answer✔✔>Desired outcome of the fitness program
>Help motivate and give focus
>Plan better and make better use of time
Goals must be:
-Challenging, but realistic
-Specific and measurable
-Written
-Evaluated
-Rewarded
Exercise Session Format (warm-up, duration) - answer✔✔Duration:
5-10 min: low intensity callisthenic type & stretching
5-10 min: progressive aerobic activity
Exercise Session Format (main exercise phase, duration) - answer✔✔20-60 minutes
Exercise Session Format (main exercise phase, purpose) - answer✔✔Develop CR fitness
recreational activities (optional to increase adherence)
Exercise Session Format (Cool-down/Warm-down, purpose) - answer✔✔Slower walking,
callisthenic & stretching
↓ HR & BP to resting levels
Enhances venous return
Facilitates dissipation of heat & promotes rapid removal of LA (lactic acid)
Cardiorespiratory Fitness: Mode - answer✔✔Activities using large muscle groups, maintained
continuously, rhythmic
"Aerobic" in nature
Dependent upon:
Individual goals, desires
Available time, equipment, environment, abilities
Exercise group A - answer✔✔Ex Description:
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