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Body Structures and Functions11th EditionAnn Senisi Scott, Elizabeth Fong 773 solutions Structural Kinesiology20th EditionClem Thompson, R T Floyd 462 solutions What are the four phases of traditional linear periodization? a) Strength/power phase, hypertrophy phase, recovery phase, and peak phase A client who has suffered from whiplash and has been cleared for exercise would most likely benefit from which training routine? a) Stretching the pec major, spinalis muscles, and upper trapezius, and strengthening the middle deltoids, middle trapezius, and shoulder adductors What is the proper exercise sequence for these advanced exercises? a) Lunge, squat, tricep extension, bench press, bicep curl, abdominal crunch The best progression for a balance training exercise with an older adult would be? a) Seated on a physioball, seated closed eyes, seated arms crossed, standing on the floor single leg, standing on a bosu ball. Exercise prescription parameters for clients with osteoporosis include which respective recommendations for frequency, intensity, and duration? a) 4 to 7 days, 65%-75% VO2max, for 30 to 60 minutes The ideal resistance training repetition range and set range for a healthy adult just starting an exercise program, with no previous exercise history, would be: a) 15 to 20 reps, for 1 to 2 sets, 3 to 4 times per week. d) Jumps in place The intensity of plyometric exercises depends on several factors, including complexity, loading (e.g., body mass, external loading via vests, weights), velocity of impact, speed, and the height and length of boxes or barriers used. Jumps-in-place are lowest in intensity, followed by standing jumps, multiple hops and jumps, bounding, box drills, and depth jumps The skill-related components of physical fitness include: a) Speed, flexibility, coordination, balance, power, and strength The best exercise progression for a sedentary client who wants to begin downhill skiing again would be: a) Jogging, running, aqua aerobics, and downhill skiing For general muscular fitness, which program would be the best program for a healthy adult? a) Resistance training the major muscle groups
(chest, shoulders, back, abdomen, hips, and legs) 2 to 3 days per week How many repetitions are typically recommended for older adults when beginning a resistance training program?For strength improvement: For most adults, including middle age and older adults starting resistance training, 8-12 repetitions for 2-4 sets; For more frail adults, 10 to 15 repetitions for 1 set. For bone strengthening, 6-8 repetitions for 1-3 sets.
How many repetitions are recommended for healthy adults when resistance training quizlet?For the average adult whose goal is to achieve healthful fitness benefits, muscle groups should be trained with 2-4 sets of 8-12 reps to improve muscular fitness.
How often should adults include resistance training?Muscle-strengthening activities – what counts? Physical activities to strengthen your muscles are recommended at least 2 days a week.
How much exercise should older adults get each week quizlet?Older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. 2.
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