Module 7 ( slides 7 & 8)

Question 1

What does FITT stand for

Answer 1

Frequency
intensity
time (duration)
type (modality)

Question 2

what are the normative recommendations for every part of FITT?

Answer 2

Frequency: 3-4 times per week
(5 times if weight loss is desired)

Intensity: 60-80% V02 max
(50-70 if HR is above 85 and 70 -90 of HR is below 60)

Time (duration): 20-30 minutes
(if very unfit, 3 by 10 minutes and can be up to one hour if intensity is low, below 50%)

Type: consider activities for BDM
Exceptions include those with joint problems, overweight ppl, and extremely unfit ppl.

Question 3

What is the traditional program progression for somebody is is above 60 years old and has been sedentary for a long time?

Answer 3

• Start with multiple sessions a day ( 2 or 3)
• keep sessions well spaced out
• keep sessions short ~ 10 minutes
• keep sessions at low intensity ~ 50%
• only use body weight supported activities

Question 4

T or F, for activities that positively impact BDM, start with 20 minute sessions at 60%.

Answer 4

true

Question 5

Textbook progression: (DON’T USE) briefly explain its 3 phases

Answer 5

Regardless of initial training level there are 3 phases, initial conditioning, improvement, and maintenance.

Conditioning phase: 2-6 weeks. duration is gradually increased until 20-30 min is achieved. Then intensity is gradually increased.
improvement phase: 12-40 weeks. move to upper end of TZ
maintenance is achieved generally in 12-28 weeks. Drop to 2 days a week

Question 6

Briefly explain Textbook progression recommendations

Answer 6

• only 3 sessions of 15- 30 min
• increase duration by 5-10 min per week and frequency so that by week 4 you are exercising 5 times a week. All variables are progressively increased.

Question 7

Applying Principles of Training to Textbook Progression: explain how it addresses client readiness

Answer 7

1) initial fitness is discussed but there is no consideration on whether the program is accurate for each specific individual

Question 8

Applying Principles of Training to Textbook Progression: explain how adaptation is considered.

Answer 8

2) changing volume/intensity weekly does not allow for adaptation to occur

Question 9

Applying Principles of Training to Textbook Progression: explain how it adheres to a proper loading/unloading training process

Answer 9

3) does not follow Stimulate - adapt - Regenerate - Re-stimulate path!

Question 10

Applying Principles of Training to Textbook Progression: explain the loading process

Answer 10

4) Linear loading is occurring. (always adding time or intensity). Only non-linear loading will produce performance.

Question 11

Applying Principles of Training to Textbook Progression: explain the progression through phases

Answer 11

5) No phases are used

Question 12

Applying Principles of Training to Textbook Progression: explain why accommodation may occur

Answer 12

6) Accommodation occurs because there are no phases

Question 13

Applying Principles of Training to Textbook Progression: explain how stimulus is initially altered

Answer 13

7) Textbook progression is PROPERLY started with altering stimulus by changing volume BEFORE Intensity. this is GOOD

Question 14

Applying Principles of Training to Textbook Progression: explain why overtraining can occur

Answer 14

8) Aggressive volume increase. Increasing time by 5-10 min per week can exceed adaptive capabilities = overtraining

Question 15

Applying Principles of Training to Textbook Progression: explain how intensity is altered

Answer 15

9) there are no guidelines on how to change intensity!

Question 16

Applying Principles of Training to Textbook Progression: explain how training mode can be altered

Answer 16

10) there is no explanation on how to safely change training mode. Any new exercise needs a training base to be established.

Question 17

Applying Principles of Training to Textbook Progression: explain why accumulation occurs

Answer 17

11) Training is accumulated but the recovery curve for Aerobic training is not considered!

Question 18

Applying Principles of Training to Textbook Progression: explain work spacing and variety

Answer 18

12) There is no explanation of work spacing. It explains to work 3-4 times per week up to 5 times / week without explanation of work/rest and hard/easy

Question 19

Applying Principles of Training to Textbook Progression: explain consistency

Answer 19

13) is indirectly addressed

Question 20

Applying Principles of Training to Textbook Progression: explain the dose-response

Answer 20

14) there is no indication of rate of progress. Those who are fitter need to work longer and harder to see gains. Unfit people can see gains immediately

Question 21

Applying Principles of Training to Textbook Progression: explain plateaus

Answer 21

15) linear progression indicates plateaus may occur

Question 22

Applying Principles of Training to Textbook Progression: explain where the intensity remains at

Answer 22

16) too much of the work is being done at high intensity. Most work should be done at medium zone

Question 23

Applying Principles of Training to Textbook Progression: explain specificity

Answer 23

17) specificity is not addressed

Question 24

Applying Principles of Training to Textbook Progression: explain indiviudalization

Answer 24

18) not addressed

Question 25

Applying Principles of Training to Textbook Progression: explain the amount of hard days allowed

Answer 25

19) not addressed. beginners should only have 1, intermediates 2, advanced 2

Question 26

Applying Principles of Training to Textbook Progression: explain active recovery

Answer 26

20) not addressed.

Question 27

Applying Principles of Training to Textbook Progression: explain super compensation

Answer 27

21) without AR and adaptation, super compensation cannot occur

Question 28

Applying Principles of Training to Textbook Progression: explain long term development

Answer 28

22) with linear loading emphasis seems to be short term

Question 29

Applying Principles of Training to Textbook Progression: explain maintenance

Answer 29

23) WAS addressed for fucks sakes finally god damn

Question 30

12-15 weeks of aerobic training can produce what gains in V02 max?

Answer 30

10 - 30%

aerobic fitness improves year to year

Question 31

recommended training recovery time for low - moderate aerobic exercise and vigorous aerobic exercise?

Answer 31

low/moderate - 24 hours

vigorous/high - 72 hours