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Cardiovascular Fitness |
3-5 |
60-85% max heart rate. 40-60% for beginners. |
20 Minutes or More. |
Whole body activities using large muscle groups that can be maintained continuously & are aerobic in nature. |
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Muscular strength |
3 Times a week |
High resistance - 75% to max. Low reps. Can use sets (2-3) |
Until muscular fatigue is achieved. Long as req. to complete session. Not more than 90 minutes |
Muscular work involving any of the following: Isotonic, Isometric, Isokinetic. |
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Muscular endurance |
3 Times a week |
Low to moderate resistance. 50 – 70% High reps (10-15). Can use sets (3-5) |
Session should progress to contain 8-10 exercises for major muscle groups. |
Emphasis on isotonic, isokinetic contractions, or isometric holds. |
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Flexibility |
3-5 Times a week |
Until mild tension is felt, only after warmed up. |
10-60 sec. for each stretch. One stretch per muscle group. |
Static, Dynamic, PNF |
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Body Composition |
Physical Activity daily |
60-90% max heart rate. 40-60% for beginners. Muscular conditioning program (10-12 reps. 1-3 sets) |
Cardio 30-45+ min. Last rep should go to fatigue. |
Cardiovascular, Muscle strength and endurance. |
Isotonic: Exercise when a contracting muscle shortens against a constant load, as when lifting a weight.
Isometric: When muscular contractions occur without movement of the involved parts of the body.
Isokinetic: Resistance is provided by an immovable object rather than a weight, elastic or hydraulic resistance. During an isometric contraction the length of the muscle does not change (compared to concentric or eccentric contractions, called isotonic movements) and the joint angle does not change.
Concentric Contraction: a type of muscle contraction in which the muscles generates enough force to overcome the resistance to joint movement so it shortens as it contracts.
Eccentric Contraction: a type of muscle contraction in which the resistance (such as a weight carried in the hand) is greater than the force applied by the muscle so that the muscle lengthens as it contracts. Eccentric contractions also occur when the muscular force is used to brake or slow the opening of a joint.
