CHAPTER #6 - Program Design

Question 1

What is the heart rate intensity for a beginner in the testing phase?

Answer 1

40-60%

Question 2

What are the 3 tests given in the cardiovascular testing phase?

Answer 2

Talk test

Leveling test, heart rate/recovery test)

Question 3

Why do we test anyone?

Answer 3

It’s important as an exercise professional to administer these test to prove to the client if they indeed in satisfactory cardiovascular health.

To evaluate the clients ability to perform aerobic exercise while assisting the client in achieving his/her goals in the safest and most efficient manner possible.

Question 4

What is the goal of Level 1 resistance training? Level 2? Level 3? Level 4? Level 5?

Answer 4

• Level 1- Develop Neural Pathways (Start a Training Program)
  * This level focuses on increasing stabilization strength by using static exercises focusing on BALANCE and CORE STABILITY.
• Level 2- Obtain Muscular Endurance
  * Goal is to create muscular endurance strength by using dynamic exercises with special focus on ECCENTRIC STRENGTH.
• Level 3- Obtain Muscular Hypertrophy
  * To create the most amount of cellular adaptation to make size increases in the muscular system by using stable exercises focusing on using the appropriate load to exhaust the muscle within 6 to 12 reps.
• Level 4- Obtain Muscular Strength
  * To create max strength adaptation in the muscular system. Use stable exercises much like those in Level 3, except using appropriate loads that would exhaust the muscle within 1 to 5 reps.
• Level 5- Increase Coordination, Speed and Power
  * To increase reactive strength through better coordination. An increase in reactive strength and coordination will increase an individual’s ability to use more speed and to generate greater power.

Do plyometric-type exercises slowly until coordination is developed, and then progress to doing them as fast as possible, with quality control, always having safety as a concern

Question 5

How many reps do you perform for hypertrophy (to get “bigger”)? Strength? Endurance?

Answer 5

6-12 reps

Question 6

What do we mean by the term neuro pathways? Why is it important?

Answer 6

• When a person develops a pathway for a movement that becomes both efficient and more recognizable by the body through time.
• When people have poor movement patterns, it can lead to injury and they can get seriously hurt. To change movement patterns, individuals must regularly move with new (i.e., better) neuro pathways while having restraint to avoid the old inefficient movement patterns.

Question 7

How many reps do you perform to increase muscular endurance?

Answer 7

12-20 reps