Personal Training Manual: Ch. 5 - Integrated Fitness Training Model

Question 1

FITT-VP

Answer 1

Frequency
Intensity
Time
Type
Volume
Pattern/Progression

Question 2

MET

Answer 2

The product of metabolic equivalents.

EX. - 5 MET’s x 30 Minutes x 5 Days = 750 MET-minutes

Question 3

What are the four phases of the Integrated Fitness Training Model?

Answer 3

1. Function
2. Health
3. Fitness
4. Performance

Question 4

Phase 1

Answer 4

1. Stability and Mobility Training - Functional Movement and Resistance Training
2. Aerobic-Base Training - Cardiorespiratory Training

Question 5

Phase 2

Answer 5

1. Movement Training - Functional Movement and Resistance Training
2. Aerobic-Efficiency Training - Cardiorespiratory Training

Question 6

Phase 3

Answer 6

1. Load Training - Functional Movement and Resistance Training
2. Anaerobic-Endurance Training - Cardiorespiratory Training

Question 7

Phase 4

Answer 7

1. Performance Training - Resistance Training

2. Anerobic-Power Training - Cardiorespiratory Training

Question 8

What are two equations for Power?

Answer 8

1. Force x Velocity = Power

2. Work/Time = Power

Question 9

What is the equation for Force?

Answer 9

Mass x Acceleration = Force

Question 10

What is the equation for Velocity?

Answer 10

Distance/Time = Velocity

Question 11

What is the equation for Work?

Answer 11

Force x Distance = Work

Question 12

Eccentric

Answer 12

A type of isotonic muscle contraction in which the muscle lengthens against a resistance when it is stimulated; sometimes called “negative work” or “negative reps.”

Question 13

Concentric

Answer 13

A type of isotonic muscle contraction in which the muscle develops tension and shortens when stimulated.

The shortening phase.

Question 14

Steady State

Answer 14

Constant submaximal exercise below the lactate threshold where the oxygen consumption is meeting the energy requirements of the activity.

Question 15

Lactate Threshold (LT)

Answer 15

The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production.