HN 196 Lecture Notes - Lecture 3: Delayed Onset Muscle Soreness, Calisthenics, Phosphocreatine

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Frequency: the number of activity sessions per week. Intensity: the amount of effort expended or how difficult the activity is to perform. Desired intensity may be based on maximal heart rate. Time of activity: how long each session lasts. Type of activity: the range of activities engaged in to promote health and physical fitness. Should be brief (5 to 10 minutes), gradual, and sufficient to increase muscle and body temperature. Enhances flexibility and helps prepare you psychologically for the activity to come. A sound physical fitness program includes a warm-up period and a cool-down period. Includes some of the same activities as in the exercise session, along with stretching. Assists in preventing injury and may help reduce muscle soreness. 1 hour (60 minutes) or more of physical activity every day of either moderate- or vigorous- intensity aerobic physical activity. As part of their daily physical activity, 3 days a week they should: Perform vigorous-intensity activity and muscle-strengthening and bone-strengthening activity.

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