Ther Ex Guidelines Flashcards by Chelsea Mcclenning

Q

Stretching:

Reps

A

3-5 reps

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Stretching:

Hold Period

A

15-30 sec

(Jim says 30-45)

gentle, no pain

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Stretching:

Frequency

A

3-5x/day

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Mobility:

Reps

A

-50 reps

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Strengthening–Power:

Reps

A

6-12 reps with proper form

moderate to heavy intensity

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Strengthening–Power:

Frequency

A

3-5x/week

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Strengthening–Endurance:

Reps

A

15-30 or more
proper form
light resistance

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Strengthening–Endurance:

Hold Period

A

5-10 sec

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Strengthening–Endurance:

Frequency

A

1-2x/day

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Conditioning–Aerobic:

Hold Period

A

20-30min per session

How well did you know this?

1

Not at all

2

3

4

5

Perfectly

Q

Conditioning–Aerobic:

Frequency

A

3x/week

How well did you know this?

1

Not at all

2

3

4

5

Perfectly