Integrated Fitness Training Model

Question 1

1. Cardiorespiratory Fitness
2. Muscular Endurance
3. Muscular Strength
4. Flexibility

Answer 1

Traditional Training

Question 2

1. Health Behavior Change
2. Postural Stability
3. Kinetic Chain Mobility
4. Movement Efficiency
5. Core Conditioning
6. Balance

Answer 2

Contemporary Training pt.1

Question 3

7. Cardiorespiratory Fitness
8. Metabolic Markers
9. Muscular Endurance
10. Muscular Strength
11. Flexibility
12. Agility, coordination, and reaction time
13. Speed and Power

Answer 3

Contemporary Training pt.2

Question 4

3 sections of the IFT cardiorespiratory training

Answer 4

1. Base
2. Fitness
3. Performance

Question 5

3 sections of IFT muscular training

Answer 5

1. Functional
2. Movement
3. Load/Speed

Question 6

which level of cardiorespiratory training builds up an aerobic base

Answer 6

base training

Question 7

who should engage in cardiorespiratory base training

Answer 7

clients who don’t engage in moderate level activity for 20 min on a minimum of 3 days/week

Question 8

cardiorespiratory base training should be kept at what ventilatory threshold

Answer 8

before VT1 (able to talk)

Question 9

what level of cardiorespiratory training enhances aerobic efficiency by increasing the duration of the session

Answer 9

fitness training

Question 10

cardiorespiratory fitness training should be kept at what ventilatory threshold

Answer 10

at or greater than VT1

introducing intervals can be added

Question 11

who should engage in cardiorespiratory performance training

Answer 11

clients who have goals focusing on their success in sports/events

Question 12

cardiorespiratory performance training should be at what ventilatory threshold

Answer 12

greater than VT2, or be on 7-10 for RPE scale

Question 13

what is the purpose of muscular functional training

Answer 13

establish/reestablish postural stability and mobility of kinetic chain

Question 14

what should the exercises focus on for muscular functional training

Answer 14

core and balance for the strength and function of muscles responsible for stabilizing spine and center of gravity

Question 15

what causes the function of joints to diminish

Answer 15

physical inactivity from childhood that is carried into adulthood

Question 16

what is the purpose of muscular movement training

Answer 16

emphasize proper sequencing of moves and control the body’s center of gravity through normal ranges of motion

Question 17

in movement training, exercises should

Answer 17

not compromise posture/stability of joints

Question 18

5 categories of movement training

Answer 18

bend & lift, single-leg, pushing, pulling, and rotational movement

Question 19

what happens in load/speed training

Answer 19

external loads are applied to movements that need force production resulting in muscular adaptations

Question 20

what are some examples of external loads in load/speed training

Answer 20

resistance training
HIIT
speed work
plyometrics
power lifting

Question 21

what are some goals of clients engaging in load/speed training

Answer 21

strength
endurance
hypertrophy
positive body composition
building speed, agility, quickness, and power