Integrated Exercise Planning

Question 1

Evidence Based Practice

Answer 1

Client attributes, goals and preferences
Personal trainer experience and expertise
Latest research findings in health and fitness

Question 2

Steps to evidence based practice

Answer 2

1. Formulating a question
2. Searching for health and fitness research evidence that answers question
3. Scrutinizing the quality of the research evidence
4. Incorporating the research evidence into exercise program
5. Evaluating exercise program outcomes

Question 3

Base Training focus

Answer 3

Increase exercise duration and frequency to 3-5 days/week for 20 mins or more
No assessments
Below VT1

Question 4

Performance Training Focus

Answer 4

Build on moderate and vigorous intensity
Zone 3 cardio. Push clients up to and beyond VT2 (RPE 7-10) and short duration
VT2 threshold assessment to determine HR

Question 5

Fitness Training Focus

Answer 5

Integrate exercise performed at and above VT1 to just below VT2. Zone 2 cardio.
RPE 5-6

Question 6

Functional Training Focus

Answer 6

Focus on core and balance exercises to improve strength and function of muscles responsible for stabilizing the spine

Question 7

Base Training Program Design

Answer 7

1. Continuous exercise at zone 1 intensity
2. 2-6 weeks depending on experience
3. Increase intensity by 10% per week. When client can sustain steady state cardio for 20 mins in zone 1, move on to base/fitness training

Question 8

Fitness training program design

Answer 8

1. Start at 1:3 hard to easy ratio, progress to 1:2, 1:1.
   RPE greater than 5 should be performed infrequently

Question 9

Performance training program design

Answer 9

Varied training intensity 70-80% of training in zone 1, 10-20% in zone 3, brief periods in zone 2.

Question 10

Functional training program design

Answer 10

Primarily body weight, focus on muscles that support the spine i.e. cat cow, rocking quadruped
Flexibility

Question 11

Elasticity

Answer 11

Allows tissue to return to its original shape or size when applied force is removed.

Question 12

Plasticity

Answer 12

Allows a tissue to deform when it is loaded past its elastic limit

Question 13

Viscoelasticity

Answer 13

Allows tissues to exhibit both plastic and elastic behaviors.
When subjected to low loads, most tissues exhibit elastic behavior. Higher loads exhibit a plastic response

Question 14

Autogenic Inhibition

Answer 14

After 7-10 sec of low-force stretch, increase in muscle tension activates a Golgi tendon organ (GTO) response and any tension in the muscle are temporarily inhibited, allowing further muscle stretching.

Question 15

Reciprocal Inhibition

Answer 15

Activation of a muscle on one side of a joint coincides with neural inhibition of the opposing muscle on the other side.

Question 16

Proprioceptive neuromuscular facilitation

Answer 16

Hold-relax: after 10 second pre stretch, requires the individual to hold and resist the force provided by trainer for six seconds in the muscle group
Contract relax: push against the force provided by the personal trainer
Hold relax with agonist contraction

Question 17

Dynamic Stretching

Answer 17

Mimics a movement pattern to be used in a the upcoming workout

Question 18

Ballistic Stretching

Answer 18

Incorporates bouncing type movements. Usually trigger the stretch reflex and may be associated with increased risk for injury.

Question 19

Balance Exercise

Answer 19

Seated, standing, In motion, training progressions.

Question 20

Movement Training Focus

Answer 20

Developing movement efficiency for performing the five primary movements effectively in all three planes. Repetition emphasized over intensity

Question 21

Load/Speed Training Focus

Answer 21

Increased endurance, strength, hypertrophy, improved body composition. Power, performance enhancement.

Question 22

Load/Speed Program design

Answer 22

Build speed, agility, quickness, power. Olympic lifting, power lifting, plyometrics, speed work and drills for agility, coordination, quickness

Question 23

Prerequisites and prep for sport related load/speed training

Answer 23

Foundation of strength and joint integrity.
Adequate static/dynamic balance
Effective core function
Anaerobic efficiency
Athleticism
No contraindications

Question 24

Considerations for improving power

Answer 24

Plyometrics; incorporates quick powerful movements and involves the stretch-shortening cycle

Question 25

Amortization phase

Answer 25

Period of time between eccentric and concentric actions; should be kept to a minimum to produce greatest amount of muscular force

Question 26

Plyometric jumps, hops, and bounds

Answer 26

Jumps in place, single linear jumps or hops, multiple linear jumps or hops, multidirectional jumps or hops, hops and bounds, depth jumps or hops.

Question 27

Considerations for improving speed, agility, and reactivity

Answer 27

Speed Strength; ability to develop force at high velocities.
Speed endurance; ability to maintain maximal velocity over an extended time period

Question 28

Periodization

Answer 28

Planned progression of exercise that intentionally varies the training stimuli with respect to intensity and volume.
Macrocycle>Mesocycle>Microcycle

Question 29

Program Maintenance

Answer 29

Strategy 1: Minimum dose of activity equates to 1 mile walking per day
Strategy 2: Low does HIIT 12mins/week
Strategy 3: Integrate single long training session into biweekly training routine
Strategy 4: Combined cardio and muscular training is an antidote to detraining

Question 30

Recovery

Answer 30

FITT Frequency, Intensity, Time, Type
Program active recovery, specific recovery intensities, and HIIT

Question 31

Plyometric volume guidelines

Answer 31

Beginner (no experience): 80-100
Intermediate (Some experience): 100-120
Advanced: 120-140

Question 32

Client Centered Exercise Programming

Answer 32

1. Establish rapport and identify client goals
2. Administer an exercise preparticipation health screening
3. Identify barriers and collaborate on next steps
4. Determine if physiological or movement assessments are necessary
5. Determine which phase of ACE IFT model to begin
6. Prioritize program design and select exercise order