A.1 set of 8-12 repetitions using 8-10 exercises that train the major muscle groups of the upper and lower body.

B.2-3 sets of 10-15 repetitions using 80% of the 1 repetition maximum (RM) for exercises that train the major muscle groups of the upper and lower body.

C.2-3 sets of 8-12 repetitions alternating days between upper and lower body exercises.

D.1-2 sets of 8-15 repetitions using 50-85% of the 1 repetition maximum (RM) for exercises that train the major muscle groups of the upper and lower body.

A.A, B, C, D

B.A, D, E, K

C.A, C, D, K

D.A, B, D, E

A.Exercise must be vigorous and continuous to be beneficial.

B.Intensity guidelines established for younger people generally applies.

C.Initally increase exercise duration rather than intensity.

D.Moderate intensity exercise on most days of the week.

A.250

B.150

C.200

D.100

A.quadriceps; knee flexion

B.triceps; arm curl

C.wrist flexors; wrist curl

D.hip abductors; half-squat