Study Guide - Acute Variables

Question 1

What are the acute flexibility variables in phase 1, stabilization endurance training?

Answer 1

1 rep, 1-3 sets, 30 second hold, 3-7 times a week, 4-6 week duration, with SMR and static exercise selections

Question 2

What are the acute core variables in phase 1, stabilization endurance training?

Answer 2

12-20 reps, 1-4 sets, slow 4/2/1 tempo, 0-90 second rest, 2-4 times a week, 4-6 week duration, with 1-4 core-stabilization exercise selections

Question 3

What are the acute balance variables in phase 1, stabilization endurance training?

Answer 3

12-20 reps two-legs, 6-10 reps one-leg, 1-3 sets, slow 4/2/1 tempo, 0-90 second rest, 2-4 times a week, 4-6 week duration, with 1-4 balance-stabilization exercise selections

Question 4

What are the acute plyometric variables in phase 1, stabilization endurance training?

Answer 4

5-8 reps, 1-3 sets, 3-5 second hold on landing, 0-90 second rest, 2-4 times a week, 4-6 week duration, with 0-2 plyometric-stabilization exercise selections

Question 5

If a client does not have ample amounts of core stability and balance, what training method may not be included during phase 1, stabilization endurance, training until these components are developed?

Answer 5

Plyometric and SAQ

Question 6

What are the acute SAQ variables in phase 1, stabilization endurance training?

Answer 6

2-3 reps, 1-2 sets, moderate tempo, 0-90 second rest, 2-4 times a week, 4-6 week duration, with 4-6 drills with limited horizontal inertia and unpredictability exercise selections

Question 7

What are the acute resistance variables in phase 1, stabilization endurance training?

Answer 7

12-20 reps, 1-3 sets, 4/2/1 tempo, 50-70% intensity, 0-90 second rest interval, 2-4 times a week, 4-6 week duration, with 1-2 stabilization progression exercise selections

Question 8

What are the acute flexibility variables in phase 2, strength endurance training?

Answer 8

5-10 reps, 1-3 sets, 1-2 second hold, 3-7 times a week, 4 week duration, with SMR and active exercise selections (some clients may still require static stretching before active stretching)

Question 9

What are the acute core variables in phase 2, strength endurance training?

Answer 9

8-12 reps, 2-3 sets, medium tempo, 0-6 second rest, 2-4 times a week, 4 week duration, with 1-3 core-strength exercise selections

Question 10

What are the acute balance variables in phase 2, strength endurance training?

Answer 10

8-12 reps, 2-3 sets, medium tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 1-3 balance-strength exercise selections

Question 11

What are the acute plyometric variables in phase 2, strength endurance training?

Answer 11

8-10 reps, 2-3 sets, repeating tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 1-3 plyometric-strength exercise selections

Question 12

What are the acute SAQ variables in phase 2, strength endurance training?

Answer 12

3-5 reps, 3-4 sets, fast tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 6-8 drills allowing greater horizontal inertia but limited unpredictability exercise selections

Question 13

What are the acute resistance variables in phase 2, strength endurance training?

Answer 13

6-12 reps, 2-4 SUPERSETS, 2/0/2 strength tempo followed immediately by 4/2/1 stabilization tempo, 70-80% intensity, 0-60 second rest, 2-4 times a week, 4 week duration, with 1 strength superset with 1 stabilization exercise selections

Question 14

What method of training is optional but recommended in strength endurance training?

Answer 14

SAQ

Question 15

What are the acute flexibility variables in phase 3, hypertrophy training?

Answer 15

5-10 reps, 1-2 sets, 1-2 second hold, 3-7 times a week, 4 week duration, with SMR and active exercise selections

Question 16

What are the acute core variables in phase 3, hypertrophy training?

Answer 16

8-12 reps, 2-3 sets, medium tempo, 0-60 second rest, 3-6 times a week, 4 week duration, with 0-4 core-strength exercise selections

Question 17

What are the acute balance variables in phase 3, hypertrophy training?

Answer 17

8-12 reps, 2-3 sets, medium temp, 0-60 second rest, 3-6 times a week, 4 week duration, and 0-4 balance strength exercise selections

Question 18

What are the acute plyometric variables in phase 3, hypertrophy training?

Answer 18

8-10 reps, 2-3 sets, repeating tempo, 0-60 second rest, 3-6 times a week, 4 week duration, with 0-4 plyometric strength exercise selections

Question 19

What are the acute SAQ variables in phase 3, hypertrophy training?

Answer 19

3-5 reps, 3-4 sets, fast tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 6-8 drills allowing greater horizontal inertia but limited unpredictability exercise selections

Question 20

What are the acute resistance variables in phase 3, hypertrophy training?

Answer 20

6-12 reps, 3-5 sets, 2/0/2 tempo, 75-85% intensity, 0-60 second rest, 3-6 times a week, 4 week duration, with 2-4 strength level exercise selections per body part

Question 21

What are the acute flexibility variables in phase 4, maximal strength training?

Answer 21

5-10 reps, 1-2 sets, 1-2 second hold, 3-7 times a week, 4 week duration, with SMR and active exercise selections

Question 22

What are the acute core variables in phase 4, maximal strength training?

Answer 22

8-12 reps, 2-3 sets, medium 1/1/1 tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 0-3 core-strength exercise selections

Question 23

What are the acute balance variables in phase 4, maximal strength training?

Answer 23

8-12 reps, 2-3 sets, medium 1/1/1 tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 0-3 balance-strength exercise selections

Question 24

What are the acute plyometric variables in phase 4, maximal strength training?

Answer 24

8-10 reps, 2-3 sets, repeating tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 0-3 plyometric strength exercise selections

Question 25

What are the acute SAQ variables in phase 4, maximal strength training?

Answer 25

3-5 reps, 3-4 sets, fast tempo, 0-60 second rest, 2-4 times a week, 4 week duration, 6-8 drills allowing greater horizontal inertia but limited unpredictability exercise selections

Question 26

What are the acute resistance variables in phase 4, maximal strength training?

Answer 26

1-5 reps, 4-6 sets, X/X/X tempo, 85-100% intensite 3-5 minute rest, 2-4 times a week, 4 week duration, with 1-3 strength exercise selections

Question 27

What are the acute flexibility variables in phase 5, power training?

Answer 27

10-15 reps, 1-2 sets, controlled tempo, 3-7 times a week, 4 week duration, with SMR and dynamic 3-10 exercise selections

Question 28

What are the acute core variables in phase 5, power training?

Answer 28

8-12 reps, 2-3 sets, X/X/X tempo, 0-60 second rest, 2-4 times a week, 4 week duration, 0-2 core-power exercise selections

Question 29

What are the acute balance variables in phase 5, power training?

Answer 29

8-12 reps, 2-3 sets, controlled tempo, 0-60 second rest, 2-4 times a week, 4 week duration, 0-2 balance-power exercise selections

Question 30

What are the acute plyometric variables in phase 5, power training?

Answer 30

8-12 reps, 2-3 sets, X/X/X tempo, 0-60 second rest, 2-4 times a week, 4 week duration, with 0-2 plyometric-power exercise selections

Question 31

What are the acute SAQ variables in phase 5, power training?

Answer 31

3-5 reps, 3-5 sets, X/X/X tempo, 0-90 second rest, 2-4 times a week, 4 week duration, with 6-10 drills allowing maximal horizontal inertia and unpredictability exercise selections

Question 32

What are the acute resistance variables in phase 5, power training?

Answer 32

1-5 strength reps and 8-10 power reps, 3-5 sets, X/X/X/ tempo, 85-100% strength intensity up to 10% body weight or 30-45% 1 rep max (1RM) power intensity, 1-2 minute rest between pairs, 3-5 minute rest between circuits, 2-4 times a week, 4 week duration, with 1 strength superset with 1 power exercise selections

Question 33

What does the FITTE Principle stand for?

Answer 33

Frequency, Intensity, Time, Type, and, Enjoyment

Question 34

The number of training sessions in a given timeframe

Answer 34

Frequency

Question 35

The level of demand that a given activity places on the body

Answer 35

Intensity

Question 36

The length of time an individual is engaged in a given activity

Answer 36

Time

Question 37

The type of physical activity being performed

Answer 37

Type

Question 38

The amount of pleasure derived from the training session

Answer 38

Enjoyment

Question 39

Increased muscle cross-sectional area, improved blood lipid serum profile, and increased metabolic rate are attributes of what?

Answer 39

High Volume (low intensity adaptation)

Question 40

Increased rate of force production, increased motor unit recruitment, and increased motor unit synchronization are attributes of what?

Answer 40

Low Volume (high intensity adaptation)

Question 41

No additional load; most accessible; all planes of motion

Answer 41

Bodyweight Training

Question 42

Ropes or webbing used to manipulate body position and stability

Answer 42

Suspension Training

Question 43

Barbells, dumbbells, kettlebells, medicine balls, and sandbags; all planes of motion; full range of motion; requires exerciser to have a solid base of stabilization

Answer 43

Free weights and Implements

Question 44

Great for beginners needing stability; fixed plane of motion; limited range of motion

Answer 44

Strength-training Machines

Question 45

Stability balls, wobble boards (BOSU), balance discs (Dyna Disc), foam pads (Airex), balance beams, half foam rolls; used to increase instability of an exercise

Answer 45

Proprioceptive Modalities

Question 46

It is important to follow the suggested days off and rest period within the OPT model parameters to avoid a decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood disturbances which are signs of what?

Answer 46

Overtraining Syndrome

Question 47

This type of technology provides guidance to clients during travel; remote training services, organize and track acute variables, remote client monitoring, and manage personal nutrition

Answer 47

Mobile Apps

Question 48

This type of technology tracks movement and provide information on physical activity patterns and some also track heart rate and sleep patterns (can show signs of improvement or overtraining)

Answer 48

Activity Trackers

Question 49

This type of technology connects with clients and prospects outside of the gym, establish professional reputation and presence, share educational topics and information about services and events and encourage and motivate clients

Answer 49

Social Media

Question 50

What includes wearable devices that sync with mobile apps and activity trackers?

Answer 50

Emerging Technologies

Question 51

What mode of training should be used for the youth training?

Answer 51

Walking, jogging, running, games, activities, sports, water activity, resistance training

Question 52

What frequency should youth training be?

Answer 52

5 to 7 days of the week

Question 53

What intensity should youth training be?

Answer 53

Moderate to vigorous cardiorespiratory exercise training

Question 54

What duration should the youth training be?

Answer 54

60 minutes per day

Question 55

What movement assessments should be used for youth training?

Answer 55

Overhead squats, 10 push-ups (if 10 cannot be performed, do as many as can be tolerated), and single-leg stance (if can tolerate, perform 3-5 single-lef squats per leg)

Question 56

What are the acute flexibility variables for youth training?

Answer 56

Follow the flexibility continuum specific for each phase of training as normal

Question 57

What are the acute resistance training variables for youth training?

Answer 57

1-2 sets of 8012 reps at 40-70% on 2-3 days per week, phase 1 of the OPT model should be mastered before moving on, and phases 2-5 should be reserved for mature adolescents on the basis of dynamic postural control and a licensed physician's recommendation

Question 58

Progressions for what population should be based on postural control and not on the amount of weight that can be used and exercise should also be fun!

Answer 58

Youth

Question 59

What mode of training should be used for seniors?

Answer 59

Stationary or recumbent cycling, aquatic exercise, or treadmill with handrail support

Question 60

What frequency should exercise be at for seniors?

Answer 60

3-5 days per week of moderate-intensity activities or 3 days per week of vigorous-intensity activities

Question 61

What intensity should exercise be at for seniors?

Answer 61

40-85% of VO2 peak

Question 62

What duration should exercise be at for seniors?

Answer 62

30-60 minutes per day or 8- to 10-minute bouts

Question 63

What movement assessments should be used for seniors?

Answer 63

Push, pull, OH squat, or sitting and standing into a chair, and single-leg balance

Question 64

What are the acute flexibility variables for seniors?

Answer 64

Self-myofascial release and static stretching

Question 65

What are the acute resistance training variables for seniors?

Answer 65

1-3 sets of 8-20 repetitions at 30-80% on 3-5 days per week, phase 1 of the OPT model should be mastered before moving on and phases 2-5 should be based on dynamic postural control and a licensed physician's recommendation

Question 66

For what population should progression should be slow, well monitored, and based on postural control, exercises should be progressed if possible toward free sitting (no support) or standing, make sure client is breathing in normal manner and avoid holding breath as in a Valsalva maneuver, and if the client cannot tolerate SMR or static stretches because of other conditions, perform slow rhythmic active or dynamic stretches?

Answer 66

Seniors

Question 67

What mode of training should be used for overweight or obese clients?

Answer 67

Low-impact, or step aerobics (such as treadmill walking, rowing, stationary cycling, and water activity)

Question 68

What frequency should exercise be at for overweight or obese clients?

Answer 68

At least 5 days per week

Question 69

What intensity should exercise be at for overweight or obese clients?

Answer 69

60-80% of maximum heart rate--use the talk test to determine exertion; stage 1 cardiorespiratory training progressing to stage 2 (intensities may be altered to 40-70% of maximal heart rate if needed)

Question 70

What duration should exercise be at for overweight or obese clients?

Answer 70

40-60 minutes per day, or 20- to 30- minute sessions twice each day

Question 71

What movement assessments should be used for overweight or obese clients?

Answer 71

Push, pull, squat, and single-kef balance (if tolerated)

Question 72

What are the acute flexibility variables for overweight or obese clients?

Answer 72

SMR (only if comfortable to client) and flexibility continuum

Question 73

What are the acute resistance training variables for overweight or obese clients?

Answer 73

1-3 sets of 10-15 repetitions on 2-3 days per week; phases 1 and 2 will be appropriate performed in a circuit-training manner (higher repetitions such as 20 may be used)

Question 74

For what population should ensure that the client is comfortable--be aware of positions and location in the facility your client is in, exercises should be performed in a standing or seated position, and may have other chronic diseases, in such cases a medical release should be obtained from the individual's physician

Answer 74

Overweight or Obese Clients

Question 75

What mode of training should be used for clients with hypertension?

Answer 75

Stationary cycling, treadmill walking, and rowers

Question 76

What frequency should exercise be at for clients with hypertension?

Answer 76

3-7 days per week

Question 77

What intensity should exercise be at for clients with hypertension?

Answer 77

50-85% of maximal heart rate, stage 1 cardiorespiratory training progressing to stage 2 (intensities may be altered to 40-70% of maximal heart rate if needed)

Question 78

What duration should exercise be at for clients with hypertension?

Answer 78

30-60 Minutes

Question 79

What movement assessments should exercise be at for clients with hypertension?

Answer 79

Push, pull, OH squat, and single-leg balance (squat if tolerated)

Question 80

What are the acute flexibility variables for clients with hypertension?

Answer 80

Static and active in a standing or seated position

Question 81

What are the acute resistance training variables for clients with hypertension?

Answer 81

1-3 sets of 10-20 repetitions 2-3 days per week, phases 1 and 2 of the OPT model, tempo should not exceed 1 second for isometric and concentric portions (e.g. 4/1/1 instead of 4/2/1) and use circuit or PHA weight training as an option, with appropriate rest intervals

Question 82

What clients should avoid heavy lifting and Valsalva maneuvers--make sure client breathes normally, do not let client overgrip weights or clench fists when training, modify tempo to avoid extended isometric and concentric muscle action, perform exercises in a standing or seated position, allow client to stand up slowly to avoid possible dizziness, and progress client slowly

Answer 82

Clients with Hypertension

Question 83

What mode of training should be used for clients with osteoporosis?

Answer 83

Treadmill with handrail support

Question 84

What frequency should exercise be at for clients with osteoporosis?

Answer 84

2-5 days per week

Question 85

What intensity should exercise be at for clients with osteoporosis?

Answer 85

50-90% of maximal heart rate, stage 1 cardiorespiratory training progressing to stage 2

Question 86

What duration should exercise be at for clients with osteoporosis?

Answer 86

20-60 minutes per day or 8- to 10-minute bouts

Question 87

What movement assessments should exercise be at for clients with osteoporosis?

Answer 87

Push, pull, overhead squat, or sitting and standing into a chair (if tolerated)

Question 88

What are the acute flexibility variables for clients with osteoporosis?

Answer 88

Static and active stretching

Question 89

What are the acute resistance training variables for clients with osteoporosis?

Answer 89

1-3 sets of 8-20 repetitions at up to 85% on 2-3 days per week, phases 1 and 2 of OPT model should be mastered before moving on

Question 90

For which clients should progression be slow, well monitored, and based on postural control, exercises should be progressed if possible toward free sitting (no support) or standing, focus on exercises on hips, thighs, back, and arms, avoid excessive spinal loading on squat and leg press exercises, and make sure client is breathing in normal manner and avoid holding breath as in a Valsalva maneuver

Answer 90

Clients with Osteoporosis

Question 91

What mode of training should be used for pregnant women?

Answer 91

Low-impact or step aerobics that avoid jarring motions

Question 92

What frequency should exercise be at for pregnant women?

Answer 92

3-5 days per week

Question 93

What intensity should exercise be at for pregnant women?

Answer 93

Stage 1 and only enter stage 2 on a physician's advice

Question 94

What duration should exercise be at for pregnant women?

Answer 94

15-30 minutes per day; there may be a need to start out with only 5 minutes of exercise and progressively increase to 30 minutes, depending on the severity of conditions

Question 95

What movement assessments should exercise be at for pregnant women?

Answer 95

Push, pull, overhead squat, and single-leg squat or balance

Question 96

What are the acute flexibility variables for clients pregnant women?

Answer 96

Static, active stretching and SMR

Question 97

What are the acute resistance training variables for pregnant women?

Answer 97

2-3 days per week, using light loads at 12-15 repetitions, phases 1 and 2 of the OPT model are advised (use only phase 1 after first trimester)

Question 98

What clients should avoid exercises in a prone position (on stomach) or supine (on back) position after 12 weeks of pregnancy, avoid SMR on varicose veins and area of swelling, and plyometric training is not advised in the second and third trimesters

Answer 98

Pregnant Women