Exercise And Training Knowledge

Question 1

If the training objective is to tone and firm muscle what does the program look like?

Answer 1

Train for endurance

High Reps (13 to 20)

Resistance low

Question 2

If the training objective is to build size mass and bulk what does the exercise program look like?

Answer 2

Train for hypertrophy

Medium reps (6 to 12)

Medium resistance

Question 3

If the training objective is to build strength and power what does the program look like?

Answer 3

Train for strength

Low Reps (less than 6)

High Resistance

Question 4

What is stroke volume?

Answer 4

How much blood ventricles can push out with each beat

Question 5

What is the equation to determine cardiac output?

Answer 5

Q = SV X HR

Question 6

What does RPE stand for?

Answer 6

Rate of exertion scale, subjective, measured on a scale of 1 to 10 by participant

Also known as Modified Borg Scale

Question 7

What is the talk test?

Answer 7

A way to measure the intensity of cardio exercise

Question 8

What does RHR stand for?

Answer 8

Resting heart rate, slowest safe state (sleep)

Question 9

What is the pre exercise heart rate?

Answer 9

Measured while a participant sits quietly for 5 minutes prior to exercise

Question 10

What does MHR stand for?

Answer 10

Maximum heart rate, MHR = 220 - age

Question 11

What does HRR stand for?

Answer 11

Heart rate Reserve, MHR - RHR

Question 12

What does THR stand for?

Answer 12

Range heartbeats at during exercise, training heart rate

Should match participant goals, often measured in zones, should be determined before exercise period

Question 13

How do you determine the maximum heart rate formula?

Answer 13

MHR formula: THR = %MHR(220-age)

Beginner 60 to 70%
1 to 3 months 65 to 75%
3 months or more 75 to 90%

Question 14

What is the Heart Rate Reserve formula?

Answer 14

Also known as Karvonen formula

THR = %HRR [ (220-age) - RHR] + RHR

Beginner 50 to 60%
1 to 3 months 60 to 70%
3 months or more 70 to 80%

Question 15

List the benefits of cardiovascular exercise

Answer 15

Healthy body composition, reduced risk of cardiovascular disease, reduced blood pressure, reduced resting heart rate, improved respiratory efficacy, improved cardio endurance

Question 16

What is the VO2 Max of a beginner?

Answer 16

30-40ml/kg/min

Question 17

What is the VO2 Max of an intermediate?

Answer 17

40-45ml/kg/min

Question 18

What is the VO2 Max of an advanced?

Answer 18

45+ml/kg/min

Question 19

List the FITT principals for a beginner cardio program:

Answer 19

2-3 times per week

50-60%HRR

60-70%MHR

15-30 mins

Question 20

List the FITT principles for an intermediate cardio program:

Answer 20

3-4 times per week

60-70%HRR

65-85%MHR

30 mins plus

Question 21

List the FITT principles for an advanced cardio program:

Answer 21

3-6 times per week

70-85%HRR

75-90%MHR

20 mins plus

Question 22

Describe the FITT principles for an endurance weight training program:

Answer 22

2-3 x/week same muscles, 3-4 x/week split routine

1-2 exercises per muscle

66-69% 1RM

13-15 REPS

1-3 SETS

2-4 sec tempo

Rest between sets: 30 secs - 1 min

Rest between workouts: 48 hours

Question 23

Describe the FITT principles for a hypertrophy weight training program:

Answer 23

2-3 x/week same muscles, 4-6 times per week split routine

2-6 exercises per muscle

70-90% 1RM

8-12 reps

2-4 sets

1-10 secs tempo

1-2 mins rest between sets

48-72 hours rest between workouts

Question 24

Describe the FITT principles for a strength weight training workout:

Answer 24

2-3 x/week same muscles, 3-4 x/week split routine

1-2 exercises per muscle

2-6 reps

4-6 sets

1-5 secs tempo

2-4 mins rest between sets

48-96 hours rest between workouts

Question 25

Describe the FITT principles for a power weight training workout:

Answer 25

2-3 x/week same muscles, 3-5 x/week split routine 1-2 exercises per muscle 80-90% 1RM 2-3 reps 3-5 sets 0.25-1 sec tempo 2-4 mins rest between sets 48-72 hours rest between workouts

Question 26

In what order should you plan various types of movement exercises in a program to maximize energy and efficiency with the workout?

Answer 26

1. Explosive exercises 2. Multi-joint (compound) exercises 3. Single joint, large muscle exercises 4. Single joint, small muscle exercises 5. Core and small stabilizer muscle exercises

Question 27

How many calories are in one gram of carbohydrates?

Answer 27

4 calories

Question 28

How many calories are in one gram of protein?

Answer 28

4 calories

Question 29

How many calories are in one gram of fat?

Answer 29

9 calories