Integrated Fitness Training Model Flashcards
- Cardiorespiratory Fitness
- Muscular Endurance
- Muscular Strength
- Flexibility
Traditional Training
- Health Behavior Change
- Postural Stability
- Kinetic Chain Mobility
- Movement Efficiency
- Core Conditioning
- Balance
Contemporary Training pt.1
- Cardiorespiratory Fitness
- Metabolic Markers
- Muscular Endurance
- Muscular Strength
- Flexibility
- Agility, coordination, and reaction time
- Speed and Power
Contemporary Training pt.2
3 sections of the IFT cardiorespiratory training
- Base
- Fitness
- Performance
3 sections of IFT muscular training
- Functional
- Movement
- Load/Speed
which level of cardiorespiratory training builds up an aerobic base
base training
who should engage in cardiorespiratory base training
clients who don’t engage in moderate level activity for 20 min on a minimum of 3 days/week
cardiorespiratory base training should be kept at what ventilatory threshold
before VT1 (able to talk)
what level of cardiorespiratory training enhances aerobic efficiency by increasing the duration of the session
fitness training
cardiorespiratory fitness training should be kept at what ventilatory threshold
at or greater than VT1
introducing intervals can be added
who should engage in cardiorespiratory performance training
clients who have goals focusing on their success in sports/events
cardiorespiratory performance training should be at what ventilatory threshold
greater than VT2, or be on 7-10 for RPE scale
what is the purpose of muscular functional training
establish/reestablish postural stability and mobility of kinetic chain
what should the exercises focus on for muscular functional training
core and balance for the strength and function of muscles responsible for stabilizing spine and center of gravity
what causes the function of joints to diminish
physical inactivity from childhood that is carried into adulthood
what is the purpose of muscular movement training
emphasize proper sequencing of moves and control the body’s center of gravity through normal ranges of motion
in movement training, exercises should
not compromise posture/stability of joints
5 categories of movement training
bend & lift, single-leg, pushing, pulling, and rotational movement
what happens in load/speed training
external loads are applied to movements that need force production resulting in muscular adaptations
what are some examples of external loads in load/speed training
resistance training HIIT speed work plyometrics power lifting
what are some goals of clients engaging in load/speed training
strength endurance hypertrophy positive body composition building speed, agility, quickness, and power
