Day 9

Question 1

What are the 5 training principles?

Answer 1

Overload
Progression - increased stress depends on person
Individuality - personalized training sessions
Specificity - improve skill by doing it
Reversibility - will degrade without training and will injure with too much training

Question 2

What is the FITT for aerobic prescriptions?

Answer 2

F - 3-5 days of vig a week OR 5-7 days of mod a week

Implement rest days 24hrs apart

Weight loss goal -> daily aerobic activity

I - Less to more intensity for beginners

T - 20 - 60 minutes up to 90 minutes

T - based off client skills, what interests them, their injuries, preferences

Question 3

Whatt are the 4 different Type training?

Answer 3

Continuous training - 1 thing

Interval training - same but higher intensity

Circuit training - variability to beat boredom

Cross training - more than one body section

Question 4

What HHR and HRmax should a beginner have for light to mod activity?

Answer 4

20 to 40% HRR

35 - 55% HRmax

Question 5

What is the equation to find HRR?

Answer 5

HRR = (HRmax - HRrest)

Question 6

What intensity are you in if you can only say 1-2 words?

Answer 6

Vigorous

Question 7

What are examples of low- moderate intensity with minimal skill vs vigorous intensity with baseline level fitness?

Answer 7

Walking, cycling, aqua aerobics

Cross country skiing, swimming, skating

Question 8

How can your client progress?

Answer 8

By manipulating frequency, duration, and intensity of the program

Question 9

What is high intensity interval training?

Answer 9

Intermittent intense bouts of aerobic training interspersed with recovery bouts in a training session

Question 10

What is necessary in a HIIT training?

Answer 10

Warm ups and cool downs