Lesson 14: CARDIORESPIRATORY TRAINING, PHASES 1-4

Question 1

A client performs regular moderate- to vigorous-intensity activity at 85% of his maximum heart rate. What is his fitness classification?

Answer 1

Average/good

Why?

An individual in this category will perform “habitual physical activity: Regular moderate-to vigorous-intensity” at 80–91% of maximum heart rate and 65–80% of %HRR/VO max or VO R.

ACE Personal Trainer Manual, 5 ed., p.401

Question 2

In which zone of the three-zone training model is an individual exercising if he or she is working at a heart rate equal to his or her second ventilatory threshold?

Answer 2

Zone 3

Why?

Zone 3 reflects heart rates at or above VT2, while zone 1 reflects heart rates below VT1 and
zone 2 reflects heart rates from VT1 to just below VT2.

ACE Personal Trainer Manual, 5 ed., p. 410-411

Question 3

The introduction of training with heart rates at and above VT1 takes place in which phase?

Answer 3

Aerobic-efficiency

Why?

ACE Personal Trainer Manual, 5 ed., p. 422

Question 4

Which exercise variable is it MOST appropriate for a personal trainer to manipulate in the early stages of an exercise program?

Answer 4

Duration

Why?

Exercise duration is probably the most appropriate variable to manipulate initially, building the
exercise session by 10%, or five to 10 minutes every week or two over the first four to six
weeks. Thereafter, and once adherence is developed, trainers can implement progressions by
increasing exercise frequency and then exercise intensity.

ACE Personal Trainer Manual, 5 ed., p. 413

Question 5

During which cardiorespiratory training phase of the ACE IFT Model should a client be working at an RPE of 3 to 4?

Answer 5

Phase 1

Why?

During phase 1, training should focus on steady-state exercise in zone 1, which can be gauged
by the client’s ability to talk (below talk test threshold) and/or work at an RPE of 3 to 4
(moderate to somewhat hard).

ACE Personal Trainer Manual, 5 ed., p. 422

Question 6

During which cardiorespiratory training phase of the ACE IFT Model should a trainer administer the VT2 threshold test to determine HR at VT2?

Answer 6

During phase 3, the focus is on designing programs to help clients who have endurance
performance goals and/or are performing seven or more hours of cardiorespiratory exercise per
week. This is the most appropriate time to administer the VT2 threshold test to determine HR at VT2.

ACE Personal Trainer Manual, 5 ed., p. 422

Question 7

During which cardiorespiratory training phase of the ACE IFT Model should low zone 2 intervals be introduced into a client’s program?

Answer 7

Phase 2

Why?
This phase of cardiorespiratory training is dedicated to enhancing the client’s aerobic efficiency
by progressing the program through increased duration of sessions, increased frequency of
sessions when possible, and the introduction of zone 2 intervals.

ACE Personal Trainer Manual, 5 ed., p. 426-428