Integrated Exercise Programming

Question 1

characteristics of cardio base training

Answer 1

• moderate intensity (RPE 3 or 4)
• client must enjoy exercise
  intensity should be below VT1

Question 2

when should a client progress to fitness cardio training

Answer 2

when they can do more than 20 minutes minimum of cardio lower than the talk test

Question 3

characteristics of fitness cardio training

Answer 3

• increase cardio duration and frequency based on client’s goals and availability
• intervals of vigorous and low intensity should be introduced

Question 4

what is the RPE in vigorous cardio training

Answer 4

5 or 6

Question 5

what is the RPE in low intensity cardio training

Answer 5

at or above VT1 and lower than VT2

Question 6

characteristics of performance cardio training

Answer 6

• progress the moderate and vigorous cardio exercises
• perform a good amount of volume for client’s goals
• intervals done in a 1:3 work-to-rest ratio

Question 7

what RPE should performance cardio training be at

Answer 7

7 to 10

at or above VT2

Question 8

in movement muscular training, what kind of exercises should we see

Answer 8

exercises with all five primary patterns of movement in various planes of motion

Question 9

what are the 7 pre-reqs for advancement in muscular training

Answer 9

• a foundation of strength and joint integrity
• adequate levels of static and dynamic balance
• effective functioning of the core
• anaerobic efficiency
• athleticism
• no contraindications
• no medical concerns that may affect client’s balance or perform motor skills

Question 10

what are plyometrics and when are they used

Answer 10

jumping-based exercises that build muscle power
used in the load/speed training
clients should be careful bc they can injure themselves

Question 11

what is periodization

Answer 11

planned progression of exercises that’s used to intentionally vary the training stimuli (volume and intensity)

Question 12

macrocycle

Answer 12

6-12 months of training

Question 13

mesocycle

Answer 13

makes up the macrocycle

3 months

Question 14

microcycles

Answer 14

make up the mesocycle

2-4 weeks

Question 15

linear periodization

Answer 15

consistent and predictable

increases volume or intensity in a line

Question 16

undulating periodization

Answer 16

random

different styles of training within the microcycles