Study Guides (260,804)
CA (126,082)
UBC (3,840)
KIN (71)
KIN 103 (14)
All (10)

Exercise Prescription Chart.docx

3 Pages
150 Views

Department
Kinesiology
Course Code
KIN 103
Professor
All

This preview shows page 1. Sign up to view the full 3 pages of the document.
Cardio respiratory Endurance Strength Power Hypertrophy
Frequency
w/ 1day of rest
N: 3-5 days/wk
A: 5-7 days/wk
3> improvement X
N: 2-3 days/wk
I: 2-4 days/wk
A: 4-7 days/wk
N: 2-3 days/wk
I: 2-4 days/wk
A: 4-7 days/wk
N: 2-3 days/wk
I: 2-4 days/wk
A: 4-7 days/wk
N: 2-3 days/wk
I: 2-4 days/wk
A: 4-7 days/wk
Intensity THR
N: MHR x 55%
I: MHR x 65%
A: MHR x 90%
MHR = 220 - age
N: 50-70% 1RM
I: 50-70% 1RM
A: 30 - 70% 1RM
All:
low → mod
mod → vigorous
N: 60-70% 1RM
I: 70-80% 1RM
A: 85-100% 1RM
N: low → mod
I: moderate
A: low → vigorous
(unintentionally)
All:
>80% 1RM - str.
30-60% 1RM - vel.
N: moderate
I: vigorous
A: vigorous
N: 60-70% 1RM
I: 70-80% 1RM
A: 70-100% 1RM
70-85% emp.
N: low → mod
I: low → mod
A: low → mod
then, fast.
Type of
Exercise
Walk, run, swim, row,
elliptical, bike, jog,
skipping.
Continuous running
Interval running
= Fartlek runs
varying intensity.
Time
(duration)
20-60min in total
low → mod = 45-60m
vigorous = 20 min
one session = 10min <
N: 1-3 sets 10-15reps
I: multi sets, 10-15reps
A: multi sets, 15-20reps
N: 1-3 sets, 8-12 reps
I: multi sets, 6-12 reps
A: multi sets, 1-12reps
N: 1-3 sets, 8-12 reps
I: 1-3 sets, 3-6 reps
A: 3-6 sets, 1-6 reps
N: 1-3 sets, 8-12 reps
I: 2-4 sets, 6-12reps
A: 4-6 sets,1-12reps

Loved by over 2.2 million students

Over 90% improved by at least one letter grade.

Leah — University of Toronto

OneClass has been such a huge help in my studies at UofT especially since I am a transfer student. OneClass is the study buddy I never had before and definitely gives me the extra push to get from a B to an A!

Leah — University of Toronto
Saarim — University of Michigan

Balancing social life With academics can be difficult, that is why I'm so glad that OneClass is out there where I can find the top notes for all of my classes. Now I can be the all-star student I want to be.

Saarim — University of Michigan
Jenna — University of Wisconsin

As a college student living on a college budget, I love how easy it is to earn gift cards just by submitting my notes.

Jenna — University of Wisconsin
Anne — University of California

OneClass has allowed me to catch up with my most difficult course! #lifesaver

Anne — University of California
Description
Cardio respiratoryEnduranceStrengthPowerHypertrophyFrequencyN35 dayswkN23 dayswkN23 dayswkN23 dayswkN23 dayswkA57 dayswkI 24 dayswkI 24 dayswkI 24 dayswkI 24 dayswkw 1day of restA47 dayswkA47 dayswkA47 dayswkA47 dayswk3 improvement XIntensityTHR N5070 1RMN6070 1RMAllN6070 1RMNMHR x 55I 5070 1RMI 7080 1RM80 1RMstrI 7080 1RMI MHR x 65A3070 1RMA85100 1RM3060 1RMvelA70100 1RMAMHR x 90 7085 empAll NlowmodN moderateMHR220age lowmodI moderateI vigorousN
More Less
Unlock Document


Only page 1 are available for preview. Some parts have been intentionally blurred.

Unlock Document
You're Reading a Preview

Unlock to view full version

Unlock Document

Log In


OR

Don't have an account?

Join OneClass

Access over 10 million pages of study
documents for 1.3 million courses.

Sign up

Join to view


OR

By registering, I agree to the Terms and Privacy Policies
Already have an account?
Just a few more details

So we can recommend you notes for your school.

Reset Password

Please enter below the email address you registered with and we will send you a link to reset your password.

Add your courses

Get notes from the top students in your class.


Submit