Module 7 Proper Progression Rules

Question 1

rule 1: starting points

Answer 1

starting points for volume and intensity relate back to the individuals starting fitness

Question 2

rule 2: modality

Answer 2

choice of mode is appropriate for the individual and BMD is considered

Question 3

rule 3: how many weeks per phase?

Answer 3

initially start with 4 week phases ( 3 + 1 AR)
Move into 3 week phases (2 on + 1 AR)

this incorporates stimulate - adapt - regenerate - re-
stimulate

Question 4

rule 4: AR week?

Answer 4

only cut volume by 1/3 ( 30 min goes to 20 min)

Question 5

rule 5: initially changing stimulus

Answer 5

volume is increased by 5 minutes per PHASE until the individuals max duration is reached/30 min has been reached.

Question 6

rule 6: multiple sessions per day

Answer 6

if doing multiple sessions per day (low fitness), as the duration of each session gets longer from phase to phase, the amount of sessions per day must decrease

ex. 3 x 10 min (P1), 2 x 15 min (P2), 1 x 20 min (P3)

Question 7

rule 7: If doing multiples sessions than…

Answer 7

If doing multiples sessions than total time increase phase to phase cannot exceed 5 minutes

Question 8

rule 8: when does manipulating intensity occur?

Answer 8

intensity should only be increased once maximum duration (30 min) is reached

Question 9

rule 9: how to manipulate intensity?

Answer 9

intensity is increased by 5% per phase to a max of 80%

Question 10

rule 10: stimulus change, intensity and volume

Answer 10

NEVER increase both intensity and volume at the same time. If one goes up the other stays the same

Question 11

rule 11: starting frequency, maintenance f etc?

Answer 11

starting f = 3 times per week
max f = 4
if weight loss is desired f = 5

Question 12

rule 11: cross training?

Answer 12

To avoid overuse injuries, workouts should be spaced out as much as possible. Furthermore, each day consecutively should focus on different things

Question 13

rule 11: frequency and intensity

Answer 13

Frequency can increase before intensity. Frequency can be increased at anytime

Question 14

rule 12: variety

Answer 14

exercise variety must be kept within the week. adaptation will not occur if exercises are changed between weeks. consistency of exposure is required.

Question 15

rule 12: when is modality changed?

Answer 15

only once training variables are maxed out (30 min at 80%)

Question 16

rule 13: new activities?

Answer 16

to build a base, new activities start at the “beginning” or at whatever TZ is appropriate

20 min @ 60%
20 min @ 70% if really fit

Question 17

rule 14: dropping an activity

Answer 17

once an activity is maxed out due to time, intensity, or # of hard work outs allowed / week, that activity is dropped. A new activity of 20 min @ 60% is added

Question 18

rule 15: what is a hard workout?

Answer 18

assuming normative TZ is used, an activity is considered hard if you are doing intensities of 75 or 80%

Question 19

rule 16: deciding what activity to drop

Answer 19

drop activity not related to the goals of the trainee. If both are related, drop the one that doe not produce BMD.

Question 20

How would you progress a 25 year old individual who walks 4000 steps a day and has an RHR of 50. the person desires to build BMD and only has 25 minutes available to exercise

Answer 20

create a stimulus change from what they have already been doing.

Question 21

When can you add intervals?

Answer 21

an individual should be able to do 30 min @ 60% or 20 min @ 70% before adding intervals. HIIT is relative to fitness level, everybody’s 100% is different.

Since HIIT is hard, the number of HIIT days should match the individuals level