List the 4 traditional training parameters.
1) Cardiorespiratory (aerobic) fitness
2) Muscular endurance
3) Muscular strength
4) Flexibility
List some contemporary training parameters.
- Health-behavior change
- Postural (kinetic chain) stability
- Kinetic chain mobility
- Movement efficiency
- Core conditioning
- Balance
- Cardiorespiratory fitness (aerobic & anaerobic)
- Metobolic markers (ventilatory thresholds)
- Muscular endurance
- Muscular strength
- Flexibility
- Agility, coordination & reactivity
- Speed & power
ADL means:
Activities of daily living
The U.S. Dept. of Health & Human Services 2008 Physical Activity Guidelines for Americans states that regular exercise can help prevent many common diseases, such as:
- Type 2 diabetes
- Coronary artery disease
- Hypertension
- Health risks associated with obesity
The U.S. Dept. of Health & Human Services 2008 Physical Activity Guidelines state that Americans should participate in how much exercise per week to receive health benefits?
150 minutes of moderate intensity or 75 minutes of vigorous intensity.
FITT-VP means:
Frequency, Intensity, Time, Type, Volume & Pattern/Progression
What type of regular exercise is recommended?
Purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature.
For the majority of people, if weekly exercise is divided between different days, what is the minimum amount of continuous exercise one should do on any given day?
10 minutes. Some very deconditioned individuals may benefit from <10 minutes per day.
What frequency of resistance training is generally recommended?
Each major muscle group should be trained 2-3 days per week.
RM means:
Repetition maximum
Novice to intermediate exercisers should perform resistance training at what intensity?
60 to 70% 1-RM (moderate to vigorous activity)
Experienced strength trainers should perform resistance training at what intensity?
80% 1-RM (vigorous to very vigorous activity)
Older individuals looking to improve strength should perform resistance training at what intensity?
40 to 50% 1-RM (very light to light intensity)
What intensity of resistance training may be beneficial for sedentary individuals beginning a program?
40 to 50% 1-RM (very light to light intensity)
What intensity of resistance training is beneficial for improving muscular endurance?
<50% 1-RM
In older adults, what intensity of resistance training is beneficial for improving power?
20 to 50% 1-RM
What is the weekly time (duration) recommendation for resistance training?
No specific duration of training has been identified for effectiveness.
What type of resistance exercises are generally recommended for all adults?
1) Exercises involving each major muscle group
2) Multi-joint exercises affecting more than one muscle group and targeting agonist & antagonist muscle groups
3) Single-joint exercises may be included, typically after multi-joint exercises.
How many resistance training repetitions are recommended to improve strength and power in most adults?
8 to 12 repetitions.
How many resistance training repetitions are effective in improving strength in middle-aged and older individuals starting exercise?
10 to 15 repetitions.
How many resistance training repetitions are recommended to improve muscular endurance?
15 to 20.
An individual who has been sedentary for many years should focus on function and health for how many weeks before progressing to fitness?
At least 6 weeks.
Name the 4 stages of exercise according to the continuum, which have a suggested sequence but may vary as components of a program depending on the needs of the individual.
1) Function
2) Health
3) Fitness
4) Performance
ACE IFT means:
American Council on Exercise Integrated Fitness Training
What are the 2 principal training components of the ACE IFT Model?
1) Functional movement & resistance training
2) Cardiorespiratory training
What are the 4 stages of Functional Movement & Resistance Training, according to the ACE IFT Model?
1) Stability & Mobility Training
2) Movement Training
3) Load Training
4) Performance Training
What are the 4 stages of Cardiorespiratory Training, according to the ACE IFT Model?
1) Aerobic-base Training
2) Aerobic-efficiency Training
3) Anaerobic-endurance Training
4) Anaerobic-power Training
In Phase 1 of the ACE IFT Model, the primary focus is on what?
1) Improving function and/or health by correcting imbalances through training to improve joint stability and mobility prior to training movement patterns.
2) Building an aerobic base to improve parameters of cardiorespiratory health.
In Phase 2 of the ACE IFT Model, the primary focus is on what?
1) Progressing clients toward improved fitness by introducing aerobic intervals to improve aerobic efficiency 2) Training movement patterns prior to loading the movements.
In Phase 3 of the ACE IFT Model, the primary focus is on what?
Client progression to higher levels of fitness through load training and the development of anaerobic endurance, with programming at the advanced stages of Phase 3 moving into the performance area.
In Phase 4 of the ACE IFT Model, the primary focus is on what?
All of Phase 4 is focused on improving performance through power, speed, agility, reactivity, and anaerobic power. Only clients with performance-oriented goals will progress to Phase 4.
What is an important behavioral strategy with new clients who are out of shape?
Positivity. A complete battery of initial assessments may add to a hopeless feeling. Focusing on establishing a positive environment and a regular habit of exercise can help adherence, building a foundation for training to progress.
List some ways to facilitate behavioral change.
- Strategically developing & enhancing rapport
- Identifying readiness/stage of change of client
- Creating positive exercise experience & self-efficacy
- Appropriately selecting & timing assessments
- Designing programs that match client’s goals, fitness status & life situation
- Implementing relapse prevention strategies
- Helping clients transition from extrinsic to intrinsic motivation
- Helping clients transition into action and maintenance stages of change
- Establishing realistic short & long term goals (to prevent burnout & provide multiple opportunities for success)
- Providing extrinsic motivation & introducing visualization techniques during performance training
- Factoring a client’s external stresses into total fatigue to avoid plateaus or overtraining
- Empowering clients by giving them knowledge to train on their own
- Helping clients make exercise a long-term habit
After 2 to 4 weeks of regular physical activity, formerly sedentary clients will generally experience more stable positive moods due to:
- Changes in hormone & neurotransmitter levels (e.g., endorphins, serotonin, and norepinephrine)
- Increased self efficacy with task and possibly short term goal achievement
- Improved performance due to the positive neuromuscular adaptations that follow DOMS and accompanying temporary decreases in strength
DOMS means:
Delayed onset muscle soreness
Because a client must make it through 2 to 4 weeks of regular exercise to begin reaping benefits, what should a trainer do before making specific program goals (including weight loss or changes in body composition)?
1) Emphasize regular adherence
2) Try to make exercise fun
What assessments of muscular strength and endurance should be conducted prior to developing a program during Functional Movement & Resistance Training Phase 1 (Stability & Mobility Training)?
No assessments are needed prior to developing a program for Phase 1.
What assessments should be conducted early within Functional Movement & Resistance Training Phase 1 (Stability & Mobility Training)?
- Posture
- Balance
- Movement
- Range of Motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine
What does a client need to demonstrate before progressing to Phase 2 of Functional Movement & Resistance training (Movement Training)?
Postural integrity
Before progressing to Phase 3 of Functional Movement & Resistance Training (Load Training), what must a client demonstrate proficiency in?
- Performing body weight movement sequences with proper form
- Core stabilization
- Control of the COG
- Control of the velocity of movement
What is the focus during Phase 1 of Functional Movement & Resistance Training (Stability & Mobility Training)?
- Muscle balance
- Muscular endurance
- Core function
- Flexibility
- Static & dynamic balance
What type of resistance weight will be used during Phase 1 of Functional Movement & Resistance Training (Stability & Mobility Training)?
Primarily body weight or body-segment weight.
What should exercises in Phase 1 of Functional Movement & Resistance Training look like?
- Emphasize supported surfaces that offer stability against gravity & focus on restorative flexibility (ie: floor & backrests)
- Isometric contractions
- Limited range of movement ROM strengthening
- Static balance
- Core activation
- Spinal stabilization
- Muscular endurance to promote stability
ROM means:
Range of Motion
COG means:
Center of Gravity
The primary focus of Phase 2 of Functional Movement & Resistance Training (Movement Training) is:
Training movement patterns.
Name the 5 primary movements that are the focus of Phase 2 of Functional Movement & Resistance Training (Movement Training).
1) Bend and Lift Movements (e.g. squatting)
2) Single-leg Movements (e.g. lunging)
3) Pushing Movements
4) Pulling Movements
5) Rotational (spiral) Movements (e.g. rotation of spine or reaching across the body to pick up an object)
Name 4 types of Pushing Movements.
1) Forward (push-up exercise or pushing open a door)
2) Overhead (shoulder press or placing an item on a shelf)
3) Lateral (pushing open sliding doors or lifting torso up from a side lying position)
4) Downward (during dips, pushing oneself out of an armchair or out of the side of a swimming pool)
Isometric means:
A type of muscular contraction in which the muscle is stimulated to generate tension but little or no joint movement occurs. (Such as holding a yoga pose or a glass of water.)
Eccentric means:
A type of isotonic muscle contraction in which the muscle lengthens against a resistance when it is stimulated; sometimes called “negative work” or “negative reps.”
Isotonic means:
A type of muscular contraction where the muscle is stimulated to develop tension and joint movement occurs.
Any resistance training performed in Phase 2 of Functional Movement & Resistance Training (Movement & Training) should include:
Exercises that build muscular endurance and promote mobility, with an emphases on controlled motion and deceleration performed via controlled eccentric muscle actions.
As part of a dynamic warm up or the principal exercise program in Phase 2 of Functional Movement & Resistance Training (Movement & Training), which type of exercises should be introduced?
Exercises that promote dynamic balance and active flexibility.
In Phase 2 of Functional Movement & Resistance Training (Movement Training), what type of exercises should be emphasized until proper movement patterns are established?
Whole body movement patterns that utilize gravity as the source of external resistance.
In Functional Movement & Resistance Training, what is the general timeframe of Phase 2 (Movement Training)?
2 to 8 weeks, depending on the level of movement and corrections required.
In Functional Movement & Resistance Training Phase 3 (Load Training) what is the focus?
Adding an external force or increasing the external load, placing emphasis on muscle force production, where variables of training may be manipulated to address a variety of exercise goals.
What are some of the exercise goals that can be achieved in Functional Movement & Resistance Training Phase 3 (Load Training)?
- Positive changes in body composition
- Muscular strength
- Muscular hypertrophy
- Muscular endurance
- Looking “more toned”
Name some ways resistance (or loading) can be applied.
- Selectorized equipment
- Plate-loaded machines
- Barbells
- Dumbbells
- Kettlebells
- Medicine balls
- Elastic tubing
- Non traditional items such as tires or water filled containers
In Functional Movement & Resistance Training, what are the two primary things to focus on during Phase 2 (Movement Training)?
1) Good exercise form
2) Increasing the ability of the muscles to generate force
During resistance training, helping clients stay motivated by modifying programs to introduce variety and work toward goal attainment can be accomplished by utilizing what?
Linear or undulating periodization models.
Depending on the client’s goals, available time, preferences, and motivation, what are some types of resistance training programs that can be used?
- Full body workout 2 to 3 times per week
- Circuit training
- Split routines
In Functional Movement & Resistance Training, before moving to Phase 4 (Performance Training), what should a client have developed?
Prerequisite strength necessary to move into training for power, speed, agility and quickness.
Although clients may stay in Functional Movement & Resistance Training Phase 3 (Load Training) for many years, what must occur if there is a significant lapse during this phase of training?
An assessment of the client’s stability, mobility, and movement patterns before reintroducing load training. This process will help avoid injury.
During Functional Movement & Resistance Training Phase 4 (Performance Training) what are some exercise selections that might be included?
- Plyometric jump training
- Medicine ball throws
- Kettlebell lifts
- Traditional Olympic style lifts
What is the difference between strength training and power training?
Strength training focuses on improving muscle motor unit recruitment, while the goal of power training is to increase rate coding, or the speed at which the motor units stimulate the muscles to contract and produce force.
How is rate coding, or the speed at which the motor units stimulate the muscles to contract and produce force, enhanced during power training?
By placing emphasis on maximizing the stretch reflex by minimizing the transition time between the eccentric and concentric phases of muscle action.
Concentric means:
A type of isotonic muscle contraction in which the muscle develops tension and shortens when stimulated.
During power training, what can put a client at an increased risk for injury?
Failure to include the full body when training.
What is an additional benefit of training for power?
The development of lean muscle, since type II muscle fibers are responsible for high-force, short-duration contractions, and the enhancement of muscle size and definition.
In Cardiorespiratory Training Phase 1 (Aerobic-base Training), what is the focus?
Developing an initial aerobic base in clients who have been sedentary or near sedentary (to improve health and serve as a foundation for training for cardiorespiratory fitness in Phase 2.)
In Cardiorespiratory Training Phase 1 (Aerobic-base Training), how should exercise be performed?
Exercise should be performed at steady-state intensities in the low-to-moderate range.
What is the easiest method for monitoring intensity with clients in Cardiorespiratory Training Phase 1 (Aerobic-base Training)?
The talk test. If the client can perform the exercise and talk comfortably in sentences that are more than a few words in length, he or she is likely below the first ventilatory threshold (VT1). By exercising below or up to the talk-test threshold, clients should be exercising at a moderate intensity of 3 to 4 (0 to 10 scale, classified by RPE).
What does RPE mean?
Ratings of perceived exertion.
For a sedentary client in Cardiorespiratory Training Phase 1 (Aerobic-base Training), what would be an appropriate duration of exercise?
The duration could be as short as 5 minutes and up to 10 or 20 minutes.
What is the overall goal for duration of exercise in Cardiorespiratory Training Phase 1 (Aerobic-base Training)?
Gradually increasing duration until the client is performing cardiorespiratory exercise 3 to 5 days per week for a duration of 20 to 30 minutes at an RPE of 3 to 4 (0 to 10 scale).
In PCardiorespiratory Training Phase 1 (Aerobic-base Training), clients who progress to the desired goal of regular exercise 3 to 5 days per week will see what kind of improvements?
- Health
- Endurance
- Energy expenditure
- Decreased stress
- Improved function during ADL
What assessments should be performed in Cardiorespiratory Training Phase 1 (Aerobic-base Training)?
No assessments are recommended in this phase, since many of the clients who start in this phase will be unfit and may still have difficulty completing an assessment.
What is the focus in Cardiorespiratory Training Phase 2 (Aerobic-efficiency Training)?
Enhancing the client’s aerobic efficiency by:
1) Progressing the program through increased duration of sessions
2) Increased frequency of sessions when possible
3) The introduction of aerobic intervals.
During Cardiorespiratory Training Phase 2 (Aerobic-efficiency Training), how should aerobic intervals be introduced?
Aerobic intervals should be introduced at a level that is at or just about VT1, or an RPE of 5 (“strong”) on the 0 to 10 scale.
Name the two goals of aerobic interval training in Cardiorespiratory Training Phase 2 (Aerobic-efficiency Training).
1) Improve aerobic endurance by raising the intensity of exercise performed at VT1
2) Improve the ability to utilize fat as a fuel source
Name three different methods for increasing intensity during aerobic exercise.
1) Speed
2) Incline
3) Resistance
VT1 has been found to be approximately between what numbers on the RPE scale?
Approximately between 4 and 5 (“somewhat strong” to “strong”).
Which phase of Cardiorespiratory Training might clients stay in for many years, and why?
Phase 2 (Aerobic-efficiency Training). Because there are aerobic intervals included in this phase, the training stimulus will be adequate for some clients to perform cardiorespiratory exercise for many years if they have no goals of improving speed or fitness beyond that gained in Phase 2.
What is the main focus of Cardiorespiratory Training Phase 3 (Anaerobic-endurance Training)?
Designing training programs that help improve performance in endurance events or to train fitness enthusiasts for higher levels of cardiorespiratory fitness. Specifically, working toward increasing the amount of work that an individual can perform at or near VT2.
What is the method of improving cardiorespiratory fitness in Phase 3 of Cardiorespiratory Training (Anaerobic-endurance Training)?
Introducing higher-intensity intervals that load the cardiorespiratory system enough to develop anaerobic endurance, and balancing training time spent below VT1, between VT1 and VT2, and at or above VT2.
What is another name for the type of cardiorespiratory training that occurs in Phase 3 of Cardiorespiratory Training (Anaerobic-endurance Training)?
Lactate threshold or tolerance training.
In addition to improving cardiorespiratory capacity at or near VT2, what is another benefit of training in Phase 3 of Cardiorespiratory Training (Anaerobic-endurance Training)?
This type of work will also help to increase the ability of the working muscles to produce force for an extended period.
In Cardiorespiratory Training, Phase 3 (Anaerobic-endurance Training), what are the general guidelines for frequency and duration of training sessions?
Depending on the individual’s goals and time constraints, a client may train 3 to 7 days per week, with sessions anywhere from 20 minutes to several hours.
Due to the increased intensity and accompanying fatigue of working at VT2 in Cardiorespiratory Training, Phase 3 (Anaerobic-endurance Training), what considerations should be taken in developing the training program?
Clients should be given an adequate warmup, cooldown, and active rest intervals that are below the talk test level. This strategy will help preparation and recovery for work at VT2.
If a client in Cardiorespiratory Training Phase 3 (Anaerobic-endurance Training) or Phase 4 (Anaerobic-power Training) begins to show signs of overtraining, what should be done?
- Decrease frequency and/or intensity of intervals
- Focus more time on recovery
During Cardiorespiratory Training Phase 3 (Anaerobic-endurance Training), if a client is unable to reach the desired intensity during a training interval, or is unable to reach the desired recovery heart rate during a recovery interval, what should be done?
- The session should be stopped
- The client should recover with low-to-moderate cardiorespiratory exercise (RPE of 3, no more than 4)
If a client seems to want to push cardiorespiratory training too hard and is at risk for overtraining, what information would be useful?
- Successfully performing a few intervals with a full recovery is more useful/important than pushing the body so hard that it cannot recover
- Research has shown that world-class endurance athletes spend approximately 70 to 80% of their training time at or below VT1.
What is the percentage of training time that should be spent in Zone 1 (below VT1) in Cardiorespiratory Training Phase 3 (Anaerobic-endurance Training) and Phase 4 (Anaerobic-power Training), and what is the training focus?
70 to 80%. Focus on developing a solid base of exercise below the talk-test threshold or VT1 (RPE of 3 to 4) on several days per week. Aerobic base enhanced through recovery workouts, warm-up, cool-down, and long-distance workouts.
What is the percentage of training time that should be spent in Zone 2 (from VT1 to just below VT2) in Cardiorespiratory Training Phase 3 (Anaerobic-endurance Training) and Phase 4 (Anaerobic-power Training), and what is the training focus?
<10%. Aerobic intervals at or just above VT1 (RPE of 5) during one or two cardiorespiratory sessions per week. Focus on aerobic efficiency.
What is the percentage of training time that should be spent in Zone 3 (at or above VT2) in Cardiorespiratory Training Phase 3 (Anaerobic-endurance Training), and what is the training focus?
10-20%. Anaerobic intervals at or above VT2 (RPE 7 to 8) during 1 or 2 cardiorespiratory sessions per week. Focus on anaerobic endurance.
What is the goal and focus of Cardiorespiratory Training Phase 4 (Anaerobic-power Training)?
To develop peak power and aerobic power with intervals performed at well above VT2, or an RPE of >9 (“very, very strong”).
In Cardiorespiratory Training Phase 4 (Anaerobic-power Training), what happens inside the body when short duration intervals are performed well above VT2 or at an RPE of >9?
These intervals will overload the fast glycolytic system and challenge the phosphagen system, enhancing the client’s ability to perform high-intensity work for extended periods.
Cardiorespiratory Training Phase 4 (Anaerobic-power Training) contains very high intensity and taxing exercise that most people will not do. What must be present in the client who wants to train in this phase?
A great deal of intrinsic motivation to meet the physical and mental challenges associated with Phase 4 (Anaerobic-power Training).
Clients working in Cardiorespiratory Training Phase 4 (Anaerobic-power Training) will have specific goals related to competition. What type of duration and intensity are their goals, and what are some practical examples of this type of goal?
1) Short duration, high intensity
2) Speeding up to stay with the pack in road cycling, paddling vigorously for several minutes to navigate rapids during kayaking
Cardiorespiratory Training Phase 3 (Anaerobic-endurance Training) and Phase 4 (Aerobic-power Training) use the same distributions of Zone 1, 2 & 3 training. What differences apply to Phase 4 (Aerobic-power Training)?
Zone 3 intervals will be performed at a higher intensity, for a shorter duration, and with longer recovery intervals between work intervals.
What is the percentage of training time that should be spent in Zone 3 (at or above VT2) in Cardiorespiratory Training Phase 4 (Anaerobic-power Training), and what is the training focus?
10 to 20%. Anaerobic power intervals at near maximal efforts (RPE of 9 to 10) for very short duration with long recovery intervals, performed during one to two cardiorespiratory sessions per week. Focus on anaerobic power.
What are the 3 foundational requirements for human movement?
1) Mobile joints
2) Muscular function (to initiate and control movements)
3) Endurance (for sustained efforts)
Cardiorespiratory fitness and functional movement are gained throughout the normal development process, and lost due to what 4 things?
1) Physical inactivity
2) Injury
3) Illness
4) Aging
What foundational element is the ACE IFT Model built on? A) Health improvement B) Functional fitness C) Developing rapport D) Cardiorespiratory fitness
C) Developing rapport.
Successful personal trainers consistently demonstrate excellent communication skills and teaching techniques, while understanding the psychological, emotional, and physiological needs and concerns of their clients. Building rapport is a critical component of successful client-trainer relationships, as this process promotes open communication, develops trust, and fosters the client’s desire to participate in an exercise program.
What assessments are essential according to the ACE IFT Model and should be completed prior to a client beginning an exercise program?
A) Assessing posture, functional movement, and muscular strength and endurance
B) Collecting health-history data to identify contraindications for exercise and the need for referral
C) Assessing cardiorespiratory fitness using the submaximal talk test to determine HR at VT1
D) Measuring body composition and waist-to-hip ratio
B) Collecting health-history data to identify contraindications for exercise and the need for referral
(More info on pg. 93-94)
Which of the following is MOST likely to create a barrier to fitness-related behavioral change for some clients?
A) Identifying a client’s readiness to change behavior
B) Creating early positive exercise experiences
C) Implementing strategies for working with clients based on their personality styles
D) Conducting initial comprehensive assessments of fitness and body composition
D) Conducting initial comprehensive assessments of fitness and body composition
Exercise programming has traditionally had a primary focus on helping clients make physiological changes, placing early emphasis on fitness assessments for program design and tracking progress. However, to the out-of-shape client, a complete battery of initial assessments can be detrimental to early program success by reinforcing his or her negative self-image and beliefs that he or she is hopelessly out of shape or overweight.
In what phase of the Functional Movement and Resistance Training component of the ACE IFT Model would a person be categorized if he has lumbar lordosis, limited range of motion in the hips and shoulders, and performs resistance-training workouts four days per week?
A) Phase 1: Stability & Mobility Training
B) Phase 2: Movement Training
C) Phase 3: Load Training
D) Phase 4: Performance Training
A) Phase 1: Stability and Mobility Training
The training focus during Phase 1 is on the introduction of low-intensity exercise programs to improve muscle balance, muscular endurance, core function, flexibility, and static and dynamic balance to improve the client’s posture. Exercise selection in phase 1 focuses on core and balance exercises that improve the strength and function of the tonic muscles responsible for stabilizing the spine and center of gravity during the movement. The client has postural issues that need to be addressed with stability and mobility exercises before continuing resistance-training workouts.
Strength training, body building, and training for muscular endurance all fall under which functional movement and resistance training phase of the ACE IFT Model?
A) Phase 1: Stability & Mobility Training
B) Phase 2: Movement Training
C) Phase 3: Load Training
D) Phase 4: Performance Training
C) Phase 3: Load Training
In phase 3, load training, the exercise program is advanced with the addition of an external force or increasing the external load, placing emphasis on muscle force production where the variables of training can be manipulated to address a variety of exercise goals. These goals may include positive changes in body composition, muscular strength, muscle hypertrophy, or muscular endurance, or simply looking “more toned.”
Performance training includes speed, agility, quickness, and reactivity drills that would be MOST appropriate for which of the following clients?
A) 45-year-old male competitive tennis player
B) 33-year-old female marathon runner
C) 27-year-old male body builder
D) 52-year-old female recreational golfer
A) 45-year-old male competitive tennis player
Phase 4 of Functional Movement and Resistance Training component emphasizes specific training to improve speed, agility, quickness, reactivity, and power. This type of training is appropriate for clients who have athletic or performance-oriented goals.
A regular group exercise participant with no competitive goals would be classified in which phase of the cardiorespiratory training component of the ACE IFT Model?
A) Phase 1: Aerobic-base Training
B) Phase 2: Aerobic-efficiency Training
C) Phase 3: Anaerobic-endurance Training
D) Phase 4: Anaerobic-power Training
B) Phase 2: Aerobic-efficiency Training
Phase 2 (Aerobic-efficiency Training) is dedicated to enhancing the client’s aerobic efficiency by progressing the program through increased duration of sessions, increased frequency of sessions when possible, and the introduction of aerobic intervals. These training characteristics are common in typical group fitness programs. Because there are aerobic intervals included in this phase, the training stimulus will be adequate for some clients to perform cardiorespiratory exercise in Phase 2 for many years if they have no goals of improving speed or fitness beyond that gained in Phase 2 training.
Cardiorespiratory exercise in Zone 2 is performed at what intensity?
A) Below VT1
B) At VT1
C) From VT1 to just below VT2
D) At or above VT2
C) From VT1 to just below VT2
Aerobic intervals at or just above VT1 and below VT2 (RPE of 5) during one or two cardiorespiratory sessions per week promote aerobic efficiency in Zone 2.
Personal trainers can use the talk test as an upper limit for exercise intensity to determine if a client is exercising below which of the following cardiorespiratory markers?
A) VO2 Max
B) Second ventilatory threshold (VT2)
C) Anaerobic threshold
D) First ventilatory thershold (VT1)
D) First ventilatory threshold (VT1)
More info on pg. 104
Define agonist and antagonist.
Agonist is the muscle directly responsible for observed movement (prime mover). Antagonist is the muscle that acts in opposition to the contraction produced by an agonist.
