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220bpm-age
Multiply by the target intensity in decimal values=
e.g. 80% = 0.8
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Precaution:
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3. Cool-down phase:
▪ Can be the same activity as warm-up.
▪ Important for gradual return to normal HR and BP.
▪ Aids in the removal of metabolic end products which
promotes recovery.
4. Stretching
▪ Static stretch to maximize joint ROM
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References:
Yeh B-I and Kong ID. The Advent of Lifestyle Medicine. Journal of Lifestyle Medicine. 2013; 3: 1-8.
Braith RW and Beck DT. Resistance exercise: training adaptations and developing a safe exercise
prescription. Heart failure reviews. 2008; 13: 69-79
Swain DP, Riebe D, Pescatello LS, Medicine ACoS and Arena R. ACSM's Guidelines for Exercise Testing
and Prescription. Lippincott Williams & Wilkins, 2013.
Donnelly JE, Blair S, Jakicic J, Manore M, Rankin J and Smith B. American College of Sports Medicine
Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of
weight regain for adults. Medicine and science in sports and exercise. 2009; 41: 459-71
https://go4life.nia.nih.gov/exercises/flexibility
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-
Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp
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