• 5 or more days per week for moderate exercise

• 3 or more days per week for vigorous exercise

• 3-5 days per week or more of a combination of both moderate and vigorous exercise

• Moderate and/or vigorous intensity is recommended for most adults
• light-to- moderate intensity is recommend for deconditioned people or those in rehab.

• 30-60 minutes per day of moderate exercise
• 20-60 minutes of vigorous exercise
• mix of those times for a combination of both moderate and vigorous exercise
• for those who were sedentary or in rehab starting off at less than 20 minutes can be beneficial

• target volume = 500-1,000MET-min*wk or more
• increase steps up to 7,000 per day
• anywhere below or at these levels is beneficial for anyone

• exercise can be done in one continuous session each day or broken up into mini sessions over the course of the day to fit with a persons schedule or ability
• if deconditioned best to focus in bouts of less than 10 minutes each session

• make ADL less stressful for the body
• to effectivally manage, reduce and even prevent chronic diseases

• 60%-70% 1-RM for novice to intermediate
• 80% or greater 1-RM for experienced exercisers and trainers
• 40%-50% 1-RM for older individuals just starting to exercise and also for sedentary people who are just beginning to exercise
• less than 50% to increase musclar endurance
• 20%-50% to improve power in elderly people

Starting from first to work to last to work

• major muscle groups
• multijoint exercises effect more than one muscle group while tartgeting agonist and antagonist muslce groups
• single joint exercises targeting major muscle groups
• A variety of exercise equipment and/or body weight will do

• 8-12 reps to improve strength and power in most adults
• 10-15 reps to improve strength in middle-aged to elderly people
• 15-20 reps to improve muscular endurance

• 2-4 sets to improve strength and power in most adults
• 1 set can be effective for older and novice exercisers
• 1-2 sets to improve muscular endurance

• 2-3 minutes of rest inbetween each set of reps is effective
• at least 48 hours of rest before repeating a single muscle group workout

2-3 or more days a week, daily more effective

Flexibility Intensity

• Static
• Dynamic
• Ballistic
• PNF

Exercises involving motor skils

• balance
• agility
• coordination
• yoga
• helps reduce falls for those prone to falls

• age
• low self efficacy
• Time
• Social Support
• Energy/Motivation
• preceived or real risk/limitations
• Access to place to workout
• Intimidation/lack of skill
• sex/gender
• Race/ethnicity

• prompting
• contracting
• charting
• rewards
• feedback
• gaol-setting
• social support

Cue that initiates a behavior

(motivational posters and such)

helps to continue it through the sessions

• public reporting of attendance and performance
• acts as a progress log
• increases awareness of behavior
• social pressure and support

helps reinforce/maintain behavior

can be given by ones self or by someone else

• Physical or verbal assessment of progress
• most effective when individualized

S: specific goal

M: measurable goal

A: attainable goal

R: relevant goal

T: time, that is possible for the person

• Precontemplation: talk pros and cons; address barriers; set nonactivity goals
• Contemplation:(increase likelyhood to do PA) Consider pros and cons; Advise how to make workout part of everyday life
• Preparation: (increase PA)overcome barriers; set specific goals that are daily,weekly,monthly; self-monitor activity
• Action:(maintain PA)identify risk factors if relapse; continue goal setting and self monitoring
• Maintenance: (still maintain PA)

1 L/min = 5 kcal

times absolute VO2max by 5 to get kcal