Aerobic RX 2

Question 1

of months doing PA for novice, intermediate and advanced training ages

Answer 1

Novice = less than 2 months 
Intermediate = 2-6 months 
Advanced = greater than 6 months

Question 2

goal of initial program for novice, intermediate and advanced training ages

Answer 2

N: PA as a habit, safety, technique
I: improve health outcomes and/or performance, reinforce good technique, get them regular
A: improve performance, good technique

Question 3

frequency goal for novice, intermediate and advanced training ages

Answer 3

N: 5+
I: 3-6
A: 3-6

all programs will build to these frequencies

Question 4

training intensity goal for novice, intermediate and advanced training ages

Answer 4

N: light to moderate
I: moderate to vigorous
A: 80% moderate, 20% vigorous +

Question 5

modality for novice, intermediate and advanced training ages

Answer 5

N: ADL’s, enjoyable activities

I +A: specific to goals

Question 6

what are the expected physiological changes over 12 weeks aerobic exercise

Answer 6

• decreased RPE for same speed
• decreased HR at rest and submax intensity
• decreased systolic BP
• increased VO2

Question 7

What is the duration, goal and FITT targets of the foundation stage of a training plan

Answer 7

1-6 weeks
focus on PA becoming habit, good technique, safety

F: 5+ days
I : light to moderate
T : 10-30 mins
T: enjoyable, ADL

Question 8

who is the foundation stage for

Answer 8

entry level clients, motivation relapse

Question 9

what are some characteristic of foundation stage

Answer 9

• do not NEED training principles
• may not prescribe sessions, just add movement to the day
• behavior change focus

Question 10

Duration, goal, and FITT target of the improvement stage

Answer 10

4-8 months
focus on good technique, following training principles 
F: 3-5 days
I: moderate-vigourous +
T: 20+ minutes 
T: specific to training goal

Question 11

who is the improvement stage for

Answer 11

highly motivated clients who will still to a exercise protocol
those who have a goal in mind

Question 12

what is the duration, goal and targets of maintenance stage

Answer 12

4-8 months
Goal: long term training strategy to allow time to focus on other fitness components
good for maintaining one area of fitness while improving another
good for multi-component programs
Targets: fitness variable can be maintaining for about 6-8 weeks if volume reduced by 1/3 but intensity is maintained

Question 13

what to consider to prescribe Week 1 of an aerobic program

Answer 13

based on Ask and Assess process
consider clients training status, and phase (foundation, improvements, maintenance)
generate FITT with client input
include info on warm up and cool down
starting duration = equivalent to clients current training history/ability

Question 14

general recommendations for progressions

Answer 14

follow training principles when appropriate
increase only one FITT variable per week
- distance/time by 10-20%
-frequency by 1x/week
if deconditioned, improve capacity/endurance first and then do intensity
include time for assessment/reassessment