Cardio
How many days per week should you do cardio?
3-5 days/week
What is the general intensity recommendation for strength training?
6-7/10
Name one of the benefits of flexibility training.
Increased range of motion, reduced risk of injury, improved posture...
True or False
Strength training, cardio and flexibility are all recommended for people with a brain injury.
True
Is the stair master a form of strength training or cardio?
Name two of the fundamental movement patterns?
Squat, hinge, push, pull, core
True or False
Stretching should only be done 2-3 times/week
False, a minimum of 2-3 days is recommended but stretching every day is beneficial
Name two factors that might affect adherence to exercise in someone with a brain injury.
- Energy levels (time of day)
- symptoms (physical or mental)
- poor sleep quality
- lack of self-esteem
-lack of motivation
- memory (forgetfulness)
- access to equipment or space
- lack of knowledge around exercise
- mobility
True or False
High intensity is always better than low intensity.
False, it depends on the person and their goals. Low-moderate intensities can provide just as much benefit as high intensity.
What modality of strength training is best?
All modalities are good and may benefit an individual depending on their current fitness, goals and lifestyle.
True or False
Static stretching is recommended for both a warmup and cooldown.
False, while static stretching is beneficial during a cooldown, dynamic stretching is recommended for warmups.
Name one adaptation to exercise for someone with a brain injury.
- lower intensity
-lighter weights
- shortened duration
- morning vs afternoon
- accessibility
- repetition of instructions
- seated vs standing
- 1:1 vs group