International Sports Sciences Association (ISSA) Trainer Practice Exam

How often should older adults engage in training alongside cardiovascular exercise?

1. 1-2 times per week

2. 2-3 times per week

3. 4-5 times per week

4. Every day

The correct answer is: 2-3 times per week

Engaging in training 2-3 times per week is considered optimal for older adults as it allows for a balanced approach to fitness that incorporates strength training alongside cardiovascular exercise. This frequency promotes muscle strength, balance, and functional ability while also enhancing cardiovascular health. As individuals age, it becomes increasingly important to maintain muscle mass and bone density, which can be effectively achieved through regular strength training. Doing this 2-3 times per week provides sufficient stimulus for gains in strength and can help in preventing injuries. Additionally, it allows time for recovery, which is crucial for older adults who may have slower recovery rates due to biological changes associated with aging. Daily training may lead to overtraining, especially if not adequately balanced with rest and recovery. Similarly, training just 1-2 times per week may not provide the consistent stimulus required to elicit significant improvements in strength and overall physical condition. Doing 4-5 times a week could also potentially lead to fatigue and increased risk of injury if not managed properly. Therefore, 2-3 times a week strikes the right balance for older adults to effectively integrate training into their fitness routines.