Program Assess Select

Question 1

Program weeks

Answer 1

• wk 1- balance/ core
• wk 2- health assess (flex, body comp, aerobic)
• wk 3- muscular
• wk 4- skill related assess

Question 2

Calculate MHR

Calculate THR

Answer 2

208- (.7 x age)

HRR {MHR - RHR} X %intensity {50, 70, 90} -RHR

Question 3

Systolic BP
Diastolic BP
Normal 
Prehyp
Hyp 1 + 2

Answer 3

S- Pressure created by heart as it pumps blood into circulation
D- pressure on artery walls between beats

-N - 160/ >100

Question 4

RHR

Answer 4

• sinus bradycardia (slow hr)- 100

- avg- 60-70males, 72-80females

Question 5

crossover point, VT1

Answer 5

intensity where blood lactate begins to accumulate

Question 6

VT2

Answer 6

ventilation increase, carb burn produces more blood lactate

• lactate build faster than body can buffer
• highest level of sustainable activity

Question 7

ventilatory threshold test

Answer 7

HR at which breathing becomes uncomfortable-challenging but not difficult

• have cue cards or memorized 30-50 word paragraph
• workload increase- .5mph, 1% grade, or 15-20 watts
• increase steady HR at each stage by 5bpm
• test workload at 120bpm or 3-4 out of 10 effort. go for 1-2 minutes, last 20-30 seconds, recite paragraph and assess.

Question 8

balance tests

core tests

Answer 8

stork stand balance test
sharpened romberg test

trunk flexor endurance test
trunk lateral endurance test (side plank)
trunk extensor test

Question 9

basic assess

Answer 9

modified body squat
front plank
overhead reach (lying)

Question 10

Cardio ACE IFT Model

Answer 10

phase 1- aerobic-base training
phase 2- aerobic efficiency training
phase 3- anaerobic endurance training
phase 4- anaerobic power training

Question 11

cardio training zones

Answer 11

zone 1- relatively easy, talk comfortably- below VT1
zone 2- unsure if talk comfortably- VT1-below VT2
zone 3- cannot talk comfortably- above VT2

Question 12

phase 1 aerobic training

Answer 12

• primary goal of improving health, 1-6weeks
• focus on steady state exercise
• progress to phase 2 when client can sustain 20-30min in zone 1

Question 13

phase 2 aerobic efficiency training

Answer 13

• primary focus increase time of cardio exercise
• increase workload at VT1, introduce low intervals
• progress by decreasing work: rest ratio (1:3 - 1:1)
• load increased no more than 10% / wk
• many clients will stay in zone 2
• if event specific or fitness enthusiast, progress to phase 3

Question 14

phase 3 anaerobic- endurance training

Answer 14

• focus is client with performance endurance goals, 7+ hrs cardio/ wk
• majority time still in zone 1, very focused interval training
• only very specific goals for increasing short speeds at max effort (competition) will progress to phase 4

Question 15

phase 4 anaerobic- power training

Answer 15

• improve anaerobic power to improve energy pathways and lactate buffering, improve short max effort
• only work in zone 4 for specific training cycles
• very intense anaerobic power intervals

Question 16

ACE IFT functional movement and resistance training phases

Answer 16

1: stability and mobility training
2: movement training
3: load training
4: performance training

Question 17

phase 1: stability and mobility training: progression

Answer 17

1. hip width stance/ narrow stance
2. staggered stance/ split-stance
3. tandem stance
4. single leg stance

Question 18

phase 2: movement training

Answer 18

• bend and lift
• single-leg
• pushing
• pulling
• rotational (spiral)

Question 19

program for beginners (mvmnt no load)

Answer 19

F- 2-3 days/ wk
I- no external loads
R- 12-20 reps (mvmnt training)
S- 2-3 sets
T- 5 basic movement patterns (squat, lunge, push, pull, rotational

Question 20

program for beginners (mvmnt w/ load)

Answer 20

F- 2-3 days/ wk
I- 60-70% max load (12-16 reps)
R- 12-16 reps, increase wt 5% once 16 hit
S- start with single set program
T- begin with machines

Question 21

muscular strength definition

Answer 21

measure of max force produced by one or more muscle groups, typically a 1RM

Question 22

phase 3: load training (muscular str)

Answer 22

F- 72 hr recovery
I- 70-90% 1RM 
R- 4-8, 5% wt increase
S- 1-4 (3-4min rest recovery)
T- base str mvmnts

Question 23

phase 4: performance training

Answer 23

power= force X velocity

Question 24

ACE IFT Model session progression

Answer 24

1st sess: health risk appraisal, HR, BP, HT, WT
2nd: Medical clearance if necessary, Static posture
1st or 2nd: Flexibility, Mvmnt screens
Week 1/ 2: balance, flexibility, aerobic cap, body comp

Question 25

stability components

Answer 25

proximal stability: lumbar spine: isolated activation of core musculature
prox stab: scapulothoracic/ glenohumeral joint: promote stability within respective regions

Question 26

mobility components

Answer 26

proximal mobility: pelvis/ thoracic: mobilize pelvis/ thoracic spine in all three planes without loss lumbar stabilization
prox mob: glenohumeral joint: prmote stability once thoracic stability restored
distal: promote distal mobility

Question 27

proprioceptive neuromuscular facilitation

Answer 27

stretching join through range of motion to tension, hold 10 seconds, isometric contraction agonist 6 secs, followed by 10-30 second assisted or passive stretch