13: Program Design: Charts and Tables Flashcards
if your goal is size and strength, what should your intensity be?
90 to 100%
for fat loss and endurance, what should your recovery heart rate be at?
125 BPM
The greater the intensity, the _____ the workout should be
shorter
what type of training includes short, high bursts of exercise followed by slightly longer recover periods?
high intensity interval training HIIT
The larger the muscle, the _____ number of sets
greater
A 2-day split is typically used for what type of fitness goal?
general fitness and stamina
what are the rep ranges for general fitness and stamina goals?
12 to 15
what’s the rep range for strength and size goals?
4 to 6
what should the duration be for a strength size goal workout?
30 to 60 minutes
what should the duration be for general fitness stamina goals and fat loss endurance goals?
45 to 70 minutes for general fitness and 45-90 minutes for fat loss and endurance
what should your recovery heart rate be for the goal of strength and size workouts?
100 BPM
How many times should a client check their recovery heart rate before continuing on to the next set? How is this done?
until they are at or below the recommended recovery heart rate for that rep range.
count your number of heartbeats within a 15-second time period and then multiply this number by 4
what should you do if your client experiences mild contraindictions at the recommended recovery heart rate?
have them temporarily lower the recovery heart rate
How should movements be selected in the case of your client wanting general fitness and or fat loss?
they should be movements that involve the greatest amount of muscle mass. so the greatest amount of muscle energy is depleted
What should movement selection be based upon if your client’s goal is size and strength?
should be based upon the principles of leverage and innervation, allowing for the target muscle to be stressed by the greatest amount of weight possible in the muscle’s strongest position of leverage
is the isolation of a muscle possible when exercising?
no muscle can contract on its own without the assistance of at least one totally separate muscle group– synergist or secondary
How does nfpt recommend traps are trained? if at all, what exercise does nfpt not recommend to train traps, especially for beginners?
some basic Olympic style lifts. they do not recommend high pulls.
pushing your intensity beyond failure is a great way to build size and strength. true or false
according to nfpt this is false. forced reps are bad and will lead to tissue damage, not growth
basal metabolic rate BMR and resting metabolic rate RMR are the same. true or false?
false. they are very similar and RMR calculations can be more generally stated while the BMR calculation requires a more scientific approach
what is the formula to find total caloric expenditure?
RMR/BMR + activity expenditure + thermic effect of food
what is an average person’s day-to-day activity requirement in calories?
500 calories
what is the calorie expenditure per hour with a recovery heart rate at 100 BPM?
500 calories
what is the calorie expenditure per hour with a recovery heart rate at 115 BPM?
750 calories
what is the calorie expenditure per hour with a recovery heart rate between sets of 125 BPM?
1,000 calories
if your client is an ectomorph, what should you do differently when finding total caloric expenditure?
add 500 more calories
if your client is an endomorph, what should you do differently when finding total caloric expenditure?
subtract 500 calories
if someone’s macros are 25% protein, 50% carbs, 25% fat, what is most likely their goal?
weight loss
if a client’s macros are at 15% protein, 60% carbs, 25% fats, what is most likely their goal?
weight gain
about how many meals per day should you have when your goal is weight loss or weight management?
4 to 5 meals
How many calories are per gram of fat, proteins, carbohydrates?
nine calories per gram of fat and four per gram of protein and carbohydrates
RMR + activity expenditure + the thermic effect of food equals what?
Total caloric expenditure
what is one of the most important determining factors in calculating a more precise caloric expenditure and your client’s diet recommendation?
lbw also known as lbm
lean body weight or lean body mass
what is the best way to find LBW or LBM?
A skin fold caliper or other similar device
as a personal trainer, you are under certain circumstances allowed to have a client consume a diet that is below resting metabolic rate. true or false
false only a medical professional may prescribe diets such as these
what is nfpt’s recommendation for weight loss calorie reduction?
1) 500 calorie deficit per day based on total caloric expenditure not on RMR alone.
2) Always opt to increase activity expenditures in the amount of 500 calories instead of dropping 500 calories from the client’s diet
what is the Mifflin formula used for?
The most common method for calculating RMR.
what units of measure does the Mifflin formula use?
kilograms in weight, centimeters in height and age in years
what is the average person’s day-to-day activity expenditure without training?
500 calories
what percent of calorie intake typically accounts for the thermic effect of food in general?
10%
what is NFPT’s simplified equation for finding RMR?
LBW X 11
How do you find a client’s lbw?
body weight - (body weight x body fat%)
nfpt suggests a healthy target of no more than ____% body fat for women and no more than _____% for men
25% women
18% men
what is another way to find an activity expenditure when looking for daily caloric expenditure?
use the activity factor chart and multiply this number by RMR
How many calories are in a pound of fat?
3500 calories
For a weight loss client should you take away 500 calories or add 500 calories to your client’s total caloric expenditure need
takeaway
What is NFPTs opinion on number of meals per day?
Eating infrequent large meals will cause metabolism to slow. Then when calories are introduced, the body will store them for fat instead of body processes because it thinks it’s starving.
NFPT does not recommend the use of nutrient supplementation for the typical personal training client. true or false
true
what are the three branched chain amino acids?
leucine, isoleucine and valine
what are BCAAs?
The most abundant amino acids incorporated into muscle protein
what do freeform amino acids help to ensure?
A complete protein source —-assuring all the unique combinations of amino acids are present at once
A quality weight gain protein drink consists of what?
A balance of carbs, proteins and fats
which vitamin is primarily utilized in proportion to energy expenditure?
B complex
which supplement’s value is far greater than most?
multivitamin
when and why should carb loading drinks be taken?
just prior to an event to load the liver stores for endurance athletes maintaining blood sugar levels during aerobic activity
why would post-workout carb intake be necessary?
to have an immediate uptake of blood glucose after energy depleting resistance session to stop continued catabolism
what is the single greatest predictor of maintaining weight loss?
exercise
