WEEK 7 - aerobic exercise prescription

Question 1

what is the FITT principal ?

Answer 1

Frequency
Intensity
Type
Time

Question 2

TRUE OR FALSE

high intensity, low duration and low intensity, long duration can both stimulate overload and adaptation

Answer 2

TRUE

Question 3

give description and example for “minimal skill, minimal fitness” (in regards to type; entered around the clients preferences, fitness, goals, and skill level) :

Answer 3

low to moderate endurance activities of a continuous nature
- example : walking, leisurely, cycling, aquarobics

Question 4

give description and example for “minimal skill, baseline fitness” (in regards to type; entered around the clients preferences, fitness, goals, and skill level) :

Answer 4

moderate to vigorous intensity endurace activities of a continuous nature
- example : jogging, running, rowing, spinning, stepping

Question 5

give description and example for “acquired skill, baseline fitness” (in regards to type; entered around the clients preferences, fitness, goals, and skill level) :

Answer 5

moderate to vigorous intensity endurance activities that require a level of skill to achieve a constant level of intensity
- example : cross-country skiing, swimming, skating

Question 6

give description and example for “acquired skills, modest fitness” (in regards to type; entered around the clients preferences, fitness, goals, and skill level) :

Answer 6

recreational sports that require modest fitness levels and skills to handle the vigorous and variable nature of the workload
- example : hockey, soccer, racquet sports

Question 7

in regards to aerobically FITT what are some examples of Modality :

Answer 7

• walking, jogging, running
• spinning or cycling
• rowing
• swimming
• cross country skiing
• sports

Question 8

continuous vs interval … what is continuous ?

Answer 8

sustaining a single intensity for the duration of the training session

Question 9

continuous vs internal … what is internal ?

Answer 9

alternating periods of high intensity and active recovery

Question 10

what do we need to quantify for interval ?

Answer 10

• number of work periods (intervals)
• work period duration and intensity
• recovery period duration and intensity

Question 11

what do we need to quantify for continuous ?

Answer 11

work period duration and intensity

Question 12

describe continuous tempo runs and long slow distance :

Answer 12

• tempo runs : training at intensity that can be sustained for 20-30 minutes
• long slow distance : training at intensity that can be sustained for hours

Question 13

describe interval HIIT and SIIT :

Answer 13

• HIIT : near maximal intensity work periods
• SIIT : maximal or supra maximal intensity work periods

Question 14

what does HIIT stand for ?

Answer 14

high intensity inertial training

Question 15

what does SIIT stand for ?

Answer 15

sprint intensity interval training

Question 16

what are the two polarized training performance goals ?

Answer 16

traditional and polarized

Question 17

describe FITT trade-offs :

Answer 17

• short-duration high intensity sessions can be as effective as long-duration low intensity sessions
• new clients may not be able to reach the guideline minimum at first
• cross-training is effective but need to also train specific modalities at specific intensities/duration

Question 18

what is the new client guideline minimum ?

Answer 18

150 min/week

Question 19

what are the two CSEP guidelines ?

Answer 19

1) designed as minimum amount for health benefit
2) weight loss or performance

Question 20

1 pound of fat = how many calories ?

Answer 20

3500 calories

Question 21

1 pound of fat loss per week = how many calories ?

Answer 21

500 calories a day