Chapter 2

Resistance training repetition recommendations for adults

1) 8-12 repetitions maximum (RM) for 18-64 yrs 2) 10-15 RM for older (65+) adults 3)Minimum of 2 days/week

Recommendations for adults

1) at least 30 minutes of moderate intensity aerobic activity x5 days/week OR 2) 20 minutes of vigorous intensity aerobic physical activity 3 days a week & balance and flexibility for those 65 and older

What are activity guidelines for American children?

1)60 minutes/PA daily 2) Primarily moderate or vigorous intensity activity 3) Minimum 3 days/week vigorous intensity activity 4) Minimum 3 days/week muscle/bone strengthening activity

How many minutes a week of moderate intensity activity should an individual do?

150 minutes

How is moderate intensity physical activity defined?

3-6 METs, results in a noticeable increase in heart rate and lasts greater than or equal to 1o minutes, accumulated time at least 30 minutes.

What is 1 MET equal to?

3.5ml/kg/min--> ml of oxygen/kg of body weight/minute

How can one reduce the risk for chronic disease?

3omin/day & 45-150 min/week

How can one reduce risk of weight gain

60 min/day of mod-vigorous exercise

How many minutes a week for vigorous intensity aerobic exercise?

60 minutes and substantial health benefits for adults

How can one reduce the risk of regain after weight loss?

60-90 min/day of mod exercise

How is vigorous intensity physical activity defined?

> 6 METs, results in rapid breathing, sweating, and substantial increase in HR.

High Intensity Dose Response Relationship

Maintain healthy body weight, prevents weight gain, provide additional health benefits, move from sedentary to active. 2000kcal/week

What is a MET?

Metabolic Equivalent of Task

Moderate Intensity Dose Response Relationship

Sufficient to reduce risk of disease. Enough to move from sedentary to low PA level.Insufficient to maintain healthy body weight/ full health benefits. 1000kcal/week

What does a MET measure?

the oxygen consumption (metabolic cost) of activity