Integrated Exercise Programming Flashcards
characteristics of cardio base training
- moderate intensity (RPE 3 or 4)
- client must enjoy exercise
intensity should be below VT1
when should a client progress to fitness cardio training
when they can do more than 20 minutes minimum of cardio lower than the talk test
characteristics of fitness cardio training
- increase cardio duration and frequency based on client’s goals and availability
- intervals of vigorous and low intensity should be introduced
what is the RPE in vigorous cardio training
5 or 6
what is the RPE in low intensity cardio training
at or above VT1 and lower than VT2
characteristics of performance cardio training
- progress the moderate and vigorous cardio exercises
- perform a good amount of volume for client’s goals
- intervals done in a 1:3 work-to-rest ratio
what RPE should performance cardio training be at
7 to 10
at or above VT2
in movement muscular training, what kind of exercises should we see
exercises with all five primary patterns of movement in various planes of motion
what are the 7 pre-reqs for advancement in muscular training
- a foundation of strength and joint integrity
- adequate levels of static and dynamic balance
- effective functioning of the core
- anaerobic efficiency
- athleticism
- no contraindications
- no medical concerns that may affect client’s balance or perform motor skills
what are plyometrics and when are they used
jumping-based exercises that build muscle power
used in the load/speed training
clients should be careful bc they can injure themselves
what is periodization
planned progression of exercises that’s used to intentionally vary the training stimuli (volume and intensity)
macrocycle
6-12 months of training
mesocycle
makes up the macrocycle
3 months
microcycles
make up the mesocycle
2-4 weeks
linear periodization
consistent and predictable
increases volume or intensity in a line
