Aerobic/Anaerobic Exercise Programming

Question 1

Using the VIP model for program design, what would be Joe’s target for the week if he plans to complete 4 cardio sessions a week, lasting 30mins and maintains a 60% effort?

Answer 1

720

Question 2

How many Calories must be expended each week in order to effectively lose weight?

Answer 2

2000

Question 3

Describe NEAT and its role in weight loss

Answer 3

(Non-Exercise Activity Thermogenesis)

Energy we expend for everything we do (not including sleeping, eating, physical activity, or exercise)

Ex: Fidgeting to standing and moving about

Question 4

Identify the target for expended kcals needed through activity to achieve health and weight loss goals.

Answer 4

Men/Women need to lose 1,000 calories per week in order to maintain good health.

Men/Women need to lose 2,000 calories a week in order to achieve weight loss.

Question 5

Describe limitations associated with mathematical calculations of MHR.

Answer 5

• 220 - Age formula doesn’t accommodate for variances in RHR.
• MHR is determined by genetics.
• Influenced by sports-modality – can vary between different sports.
• Impacted by medications and stimulants.
• Over- and Underestimates exercise intensities

Question 6

Define and explain the metabolic significance of VT1 and VT2.

Answer 6

VT1 = low to moderate intensity exercise. Fat is being utilized by the body for energy.

VT2 = intense exercise where carbs are being utilized for energy.

Question 7

Explain the relationship between the talk test and VT1

Answer 7

Talking becomes difficult as it approaches VT1, once in VT1 speaking becomes uncomfortable and once an individual is unable to speak while exercising, they are in VT2

Question 8

Explain how to design a 2-zone and 4-zone training program using VT1-HR and VT2-HR.

Answer 8

2 Zone (Zones 1 & 2)

a. Determine zone size (+/- 10 bpm, 1 mph, 1 RPE)
b. create 4-6 week cycles
c. Steady State/Aerobic Intervals
d. Maintain Training Variables

4 Zone (Zones 3 & 4)

a. Steady State (SS) Training
b. Anaerobic Capcity Interval (ACI) Training
c. Anaerobic Interval (ANI) Training

Question 9

Describe the goals of each zone in the 4-zone training model.

Answer 9

Zone 1- used for recovery runs and general health
Zone 2- build aerobic efficiency
Zone 3- build anaerobic endurance or capacity
Zone 4- build anaerobic power