Program Progression And Modification

Question 0

Bob is a 30-year-old man looking to increase muscular endurance for distance running. How long should he rest in between sets on the leg extension machine?

Answer 0

Less than 30 seconds

When training for muscular endurance, a rest interval of less than 30 seconds in between sets of resistance exercise is optimal.

Question 1

Beth is a 28-year-old woman who is looking to improve her overall fitness. How long should she rest for in between sets on a leg press exercise?

Answer 1

30-90 seconds

A person exercising for the purpose of general fitness should rest for 30-90 seconds in between sets of a resistance exercise.

Question 2

Andrew is a 35-year-old man who is looking to increase strength in his upper body. How long should he rest in between sets of a bench press exercise?

Answer 2

2-5 minutes

When training for muscular strength or power a person should rest for a good 2-5 minutes between sets of resistance exercise.

Question 3

When training a client to activate their core for the purpose of gaining proximal stability, what exercise modality should come first in the progression?

Answer 3

Sagittal plane shoulder movements with one arm raised off the floor.

A sequence of controlled shoulder movements with one arm raised an inch off the ground is an appropriate beginning exercise for core stability.

Question 4

James has been training for and competing in triathlons for 5 years. He wants to increase running speed and cycling power. How many times should you suggest he train per week?

Answer 4

4-7

An athlete with advanced skill like James should train no less than 4 times a week and can train up to 7 if done properly.

Question 5

Bill is training at 80-90% of his 1 repetition maximum on leg press. How long should he typically wait before training his legs again?

Answer 5

72 hours

While it is recommended to wait 48 hours in between general resistance training sessions, when training at a workload as high as 80-90% of a client’s 1RM it is recommended to wait 72 hours before working the muscle group again.

Question 6

Mary has been training with you for 2 weeks. She can currently perform 45 sit-ups in 2 minutes. What is the best way to progress?

Answer 6

Aim for 60 sit-ups in 2 minutes.

It is important to stay within the 2-minute range, or anaerobic range, when performing strength training. Therefore, increasing the number of repetitions performed during the 2-minute timeframe is the best way to progress with a bodyweight exercise.

Question 7

Jim has been training with you for 5 weeks and has increased his upper body strength in pull-ups by 25%. He is going on vacation and you are explaining to him the importance of continuing to train while he is away. Approximately how long would it take Jim to lose half of his strength gains?

Answer 7

5 weeks

When ceasing resistance exercise a person will lose strength at approximately one half of the rate in which it was gained. Therefore, about half of Jim’s strength gains will be lost in 5 weeks.

Question 8

Abigail has been training with you for a year. She has begun seeing fewer results lately and is becoming discouraged. What is the best way to increase the results she is getting when she has reached a plateau and is unable to increase resistance or number of repetitions?

Answer 8

Change the exercise modality.

When a client begins to experience diminishing returns due to having reached their full genetic potential, introducing a new form of exercise will change the stimulus and force their body to continue changing.

Question 9

What is the general idea behind periodization?

Answer 9

Varying training intensity and volume.

Periodization is about intentionally varying the components of training, especially volume and intensity, over specific segments of time.

Question 10

Molly is just beginning plyometric performance training with you. What is the best exercise for her to perform?

Answer 10

Jumps in place

Jumps in place are the best starting point for a beginner, as they are the lowest on the scale of intensity.

Question 11

The Performance training phase should last at least how long?

Answer 11

4 weeks

The Performance training phase should last at least four weeks.

Question 12

How long should an agility drill last for a beginner?

Answer 12

15-30 seconds

A beginner should perform at less than 70% of their maximum effort for a period of 15-30 seconds.

Question 13

This week Janet has 3 sessions at 60 minutes apiece with an RPE rating of 5. According to the training progression scale using (RPE., what is Janet’s rating in points for this week?

Answer 13

900 points

Using the frequency x duration x intensity in RPE equation, 60 x 3 x 5 = 900 points on the training progression scale.

Question 14

What is an appropriate MET value for walking slowly?

Answer 14

2.0

This is a general knowledge question. Walking slowly has been assigned a MET value of 2.0, where running has been assigned a MET value of 11.5.

Question 15

Jacob is talking 2-3 words at a time during aerobic exercise. When utilizing the Talk Test, which training zone is Jacob in?

Answer 15

Training zone 3

Since Jacob cannot talk comfortably while training, he is in training zone 3. There is no training zone 4.

Question 16

What is the best course of action if a client is asking for advice on supplements?

Answer 16

Refer the client to a registered dietitian or qualified physician for further guidance.

In order to stay within your scope of practice, you may not give advice about supplements to a client. Referring them to another professional who is able to give such advice is the best course of action.

Question 17

Jim is a 45 year old investment banker who has been training with your for 2 weeks. He comes in after work Mondays, Wednesdays and Fridays. Lately he has been calling an hour before his appointments to cancel because he is stuck at work. What is the best response to his lack of adherence?

Answer 17

Help him to see that health and fitness is a top priority, and ask if there are better times to make the appointments for.

It is important to sit down with this client and explain the importance of their exercise program, showing them how they will reach their goals by showing up and following their plan. Changing the time of sessions can be helpful as well.

Question 18

Janet is a 55-year-old woman you have recently taken on as a client. She currently walks the mile in 15 minutes and wants to be able to run in a 5k in six months. Which is an example of a SMART goal for her?

Answer 18

Janet will complete the mile in 12 minutes within two months.

For her goal, age and level of conditioning this goal is attainable, measurable (12 minutes), specific (complete the mile., relevant (wants to run a 5k) and time-bound (within one month). These are all the components that make up a SMART goal.

Question 19

Michael is a 35-year-old man who has a body fat percentage of 19%. He says he is looking to become “leaner”. He has not participated in any exercise routine for two years. What is the main fitness indicator to consider when creating a SMART goal for him?

Answer 19

Body composition

His main goal is to decrease his body fat percentage, which deals with body composition. Therefore, a relevant goal would be specific to body composition.

Question 20

Emily is a 23-year-old woman who is interested in becoming more fit. She is going to school and working full time so she has limited availability. You decide to set a goal for her attendance of sessions, and she suggests “Emily will not miss any scheduled sessions in October.” What is wrong with this goal?

Answer 20

It is negative.

Always avoid setting goals with negative connotations. It is much easier to stick to a positive goal than avoid a negative one. A better goal would be “Emily will attend every scheduled session in October.”

Question 21

Matthew is a new client that you have been seeing for two weeks now. You have completed the health risk appraisal and with no medical clearance needed, checked his resting measures, tested his static and dynamic posture as well as performed body composition and aerobic tests. What is the best test to perform next in his training process?

Answer 21

Muscular Endurance and Strength

At this point he is ready to test his muscular endurance and strength as you have determined he is not a health risk and begun steps to correct any postural issues. Skill-related assessments should be saved for after you have determined his need for strength and/or endurance training.

Question 22

When training a client with scapular protraction, which exercises should be avoided until the postural misalignment has been corrected to prevent further aggravation of the misalignment?

Answer 22

Chest Press

Scapular protraction occurs when the serratus anterioir and synergistic muscles are tight and muscles of the upper back are weak. Chest press is an exercise that strengthens the serratus anterior, and should be avoided to prevent increased tightness in the muscles causing the imbalance.

Question 23

You are working with a client whose right shoulder appears to be lower than her left. Which muscles should you have her stretch?

Answer 23

Left upper trapezius, levator scaula and rhomboids

If the right shoulder appears to be lower, the likely cause is elevation of the left shoulder. This can be caused by tight, shortened muscles pulling it upward. The muscles that elevate the shoulder are the upper trapezius, levator scapula and rhomboids.

Question 24

In which resistance training phase should movement assessments be administered?

Answer 24

Movement training

Movement assessments should be administered on a monthly basis to determine if the client has mastered the movements necessary in order to move on to the Load training phase.

Question 25

In which resistance training phase should muscular strength and endurance be periodically assessed?

Answer 25

Load training

Muscular strength and endurance should be periodically assessed throughout the Load training phase in order to aid in program design and ensure progression.

Question 26

What is the appropriate rate of progression in most resistance training programs?

Answer 26

5%

When utilizing traditional training methods, the appropriate rate of progression for increasing resistance in most resistance training programs is 5%.

Question 27

When should resistance be increased in a resistance training program?

Answer 27

When the client can reach the end-range repetitions in all sets of the exercise.

Resistance progression should be based on completion of repetitions in all sets. Once the client can complete the end-range of repetitions in all sets of a given exercise, he or she is ready to increase the load.

Question 28

In which resistance training phase should assessments for power, speed, agility and reactivity be conducted?

Answer 28

Performance training

Performance training focuses on developing power, speed, agility and reactivity specific to the client’s performance goals. Therefore, it is important to assess the client’s ability to perform such tasks in order to determine the level of training to implement as well as to determine their progress.

Question 29

When should you progress a client to phase 2 of cardiorespiratory training?

Answer 29

When the client can sustain phase 1 for 20-30 minutes

Once the client can sustain steady-state cardio for 20-30 minutes they are ready to move to phase 2, or Aerobic-efficiency training.

Question 30

According to the ACE FIT model, which phase of cardiorespiratory training should come first in a training program?

Answer 30

Aerobic-base training

Aerobic base training is the first phase of the ACE IFT model. It gets sedentary clients to begin exercising at a low-moderate intensity.

Question 31

How many days per week should a client do cardio exercise if they are in phase 2 of cardiorespiratory training and want to keep progressing toward their goal?

Answer 31

2-4 days

Ideally, a person in phase 2 of their cardiorespiratory training should aim for 3 days of cardio exercise per week in order to progress.

Question 32

Helen is focusing on using her own bodyweight to create an overload. Which training principle is she utilizing?

Answer 32

Intensity

The amount of resistance (her own body weight) is a measure of the intensity of Helen’s workout.

Question 33

You decide that Mark’s sessions should last for 60 minutes as opposed to the 45 he has currently been doing in order to increase results. Which training principle are you altering?

Answer 33

Time

Changing the duration of an exercise routine is altering the time principle.

Question 34

When designing an exercise program for Mark you decide on 60-minute sessions of resistance training 3 times per week. Which training principle have you forgotten to include in Mark’s exercise plan?

Answer 34

Intensity

There is no intensity in Mark’s plan. You should include the workload in every plan in order to effectively measure outcomes.

Question 35

What intensity level should generally be utilized for sustained aerobic activities?

Answer 35

Low-Moderate

A low to moderate intensity should be maintained in order for a person to sustain aerobic exercise as well as to obtain results from said exercise.

Question 36

Most non-competitive fitness goals can be accomplished through which phase of cardiorespiratory training?

Answer 36

Phase 2

Phase 2 is the final phase before the anaerobic phases, and most non-competitive fitness goals can be accomplished aerobically.

Question 37

What is 1 RM?

Answer 37

One – repetition maximum is the standard measure of muscular strength and it’s the highest resistance that can be moved through the full movement range at a controlled movement speed.

Question 38

What is muscular endurance?

Answer 38

Muscular endurance is assessed by the number of repetitions that could be performed with a given submaximal resistance. Most people can complete approximately 10 repetitions with 75% of their 1 – RM weight load.
1-RM ( 1 repetition maximum)