physical activity ch 9

Classification aerobic activity insufficient

Activity beyond baseline but fewer than 115 minutes per week

Classification of aerobic activity active

150 to 300 minutes per week

classification of aerobic activity, highly active

Greater than 300 minutes per week

Obesity, BMI

Greater than 30

Overweight BMI

25 through 29.9

BMI normal

18.5-24.9

Client has cardiovascular metabolic or renal disease or signs or symptoms that suggest he or she does and does not regularly exercise

Wants to exercise vigorously and has known history

Medical clearance recommended

Client exercises and has signs or symptoms suggestive of cardiovascular metabolic or renal disease

Discontinue exercise and get medical clearance

Client does not participate in regular exercise, no known diseases or signs/symptoms

Medical clearance not necessary start light to modern intensity

Client regularly exercises, has known disease, but without symptoms

Medical clearance for Moderate intensity exercise Not necessary

Physical activity guidelines for Americans, suggest how much physical activity

At least 150 minutes per week at moderate intensity or at least 75 minutes of vigorous intensity per week

For aerobic exercise, what approach may enhance adherence and reduce risk of injury and adverse cardiac events

Start low and go slow

Aerobic exercise frequency

Five or more days a week, moderate or three or more days a week, vigorous or combination

Aerobic intensity

Moderate to vigorous for most adults, light to moderate in Deconditioned individuals

Aerobic Volume

Greater than or equal to 500 to 1000 Mets minute per week, increasing step count by 2000 per day to reach 7000 steps per day

Aerobic pattern

One continuous session or intervals of 10 minutes or greater

Resistance frequency

Each major muscle group 2 to 3 days a week

Resistance intensity

Beginners 40 to 50% one RM very light to light intensity

60 to 70% one RM, moderate vigorous intensity for novice to intermediate strength

Less than 50% one RM light to moderate intensity for endurance

20 to 50% one RM older adult adults power

Resistance time

No specific duration

Resistance repetitions

8 to 12 for strength and power and most adults

10 to 15 for strength and middle age and older individuals starting

15 to 25 for muscular endurance

Resistance sets

2 to 4 sets adults strengthen power

One set older and beginners

2 or less muscular endurance

Flexibility frequency

2-3 or more days per week With daily being most effective

Flexibility time

Static stretch 10 to 30 seconds for most adults

30 to 60 seconds older adults

Flexibility volume

60 seconds of total time

Flexibility pattern

2 to 4 of each exercise

Neuromotor frequency

2 to 3 days per week or more

Neuromotor intensity

Not established

Neuromotor time

20 to 30 minutes or more per day

Neuromotor, volume, pattern, and progression

All three not known

METS light

Less then 3 walking around house

METS MODERATE

3 to 5.9 Walking brisk

METS vigorous

Greater or equal 6 jogging