Workouts / Exercise

Question 1

The types of Stretching

Answer 1

• Static
• Dynamic
• PNF
• Passive
• Ballistic

Question 2

FITT-VP for Cardio

Answer 2

F - 3-5 days / wk
I - Max HR, O uptake reserve, exertion charts
T - 30 min / 5 days / wk, 20-25 min / 3 days / wk
T - any type
V - METs
P - Depends…

Question 3

FITT-VP for Muscular Strength

Answer 3

F - 2-3 days / wk
I - 40-50% 10-20 reps, 60-80% 8-12 reps
T - 2-4 sets, 2-3 min rest
T - Machines, Free weights, etc.
V - 2-4 sets
P - Progressive Overload

Question 4

Novice + Intermediate Muscular Strength

Answer 4

Volume - 1-3 sets
Intensity - 60-70% 1RM, 8-12 reps
Rest - 2-3 min primary, 1-2 min assistance
Frequency - 2-3 days / wk for novice, 3-4 intermediate

Question 5

Advanced Muscular Strength

Answer 5

Volume - multiple
Intensity - cycling load 80-100% 1RM, 1-6 reps
Rest - 2-3 min primary, 1-2 min assistance
Frequency - 4-6 days / wk

Question 6

Novice + Intermediate Muscular Hypertrophy

Answer 6

Volume - 1-3 sets
Intensity - 70-85% 1RM, 8-12 reps
Rest - 1-2 min
Frequency - 2-3 days for novice, 4 split for intermediate

Question 7

Advanced Muscular Hypertrophy

Answer 7

Volume - 3-6 sets
Intensity - 70-100% 1RM, 1-12 reps (6-12 for majority)
Rest - 2-3 min heavy loading, 1-2 min moderate - high
Frequency - 4-6 easy / wk

Question 8

Novice + Intermediate Muscular Power

Answer 8

Volume - 1-3 sets
Intensity - 30-60% 1RM for upper body, 0-60% 1RM for lower body, 3-6 reps not to failure
Rest - 2-3 min primary, 1-2 min assistance
Frequency - 2-3 days / wk novice, 3-4 days / wk intermediate

Question 9

Advanced Muscular Power

Answer 9

Volume - 3-6 sets
Intensity - 85-100% 1RM for heavy, 30-60% 1RM upper body, 0-60% 1RM lower, 1-6 reps
Rest - 2-3 min primary, 1-2 min assistance
Frequency - 4-5 days / wk

Question 10

FITT-VP for Flexibility

Answer 10

F - 2-3 days / wk (daily is best)
I - To position of tightness of slight discomfort
T - static hold = 10-30 sec, PNF = 3-6 sec
T - general
V - 60 seconds per joint
P - depends

Question 11

Aerobic Activity for Kids

Answer 11

Type: Running, Hopping, Swimming, Dancing, Biking
Intensity: Moderate with Vigorous 3 days /wk
Duration: 60+ minutes / day
Frequency: Daily

Question 12

Resistance Activity for Kids

Answer 12

Type: Varies
Intensity: Bodyweight or 8-15 submit reps to moderate fatigue
Duration: 60+ minutes / day
Frequency: 3+ days / wk

Question 13

Bone-loading Activity for Kids

Answer 13

Type: Running, Jumping rope, basketball, tennis, hopscotch
Intensity: avoid extreme
Duration: 60+ minutes / day
Frequency: 3+ days / wk

Question 14

Resistance Program for Cardiac Disease

Answer 14

Mode: 8-10 exercises w/ major muscle 
**Isometric not recommended**
Intensity: Begin w/ low rep, 10-15 reps to moderate fatigue or RPE 11-13
Length: 1+ set
Frequency: 2-3 days (not in a row)
Progression: increase slow as they adapt

Question 15

Aerobic Program for Pregnant

Answer 15

Mode: walking + cycling 
**-6,000 ft in elevation**
Intensity: THR + VO2 not used, RPE 12-13, Test Talk
Length: 30 minutes up to 150 / wk 
Frequency: Moderate 3-5 days / wk

Question 16

Program for Diabetes

Answer 16

F - 3-7 days / wk (no more than 2 consecutive)
I - 40-59% VO2 reserve or HRR, RPE 11-13
T - 20-60 minutes, or 10 minutes adding up to 150
T - enjoyable
P - Progress duration