Workout Design

Question 1

Exercise order

Answer 1

Priority
Power
Multi joint
Single joint
Core/trunk stability

Question 2

Rest periods

Answer 2

Control, stability, general strength (30-60) sec
Hypertrophy (30-180) sec
Strength endurance (15-180) sec
Max strength (180-300) sec
Power (60-120) sec

Question 3

Heart rate calculations

Answer 3

%HRMax 220-age

%HRR Max HR-RHR (196-50)

Question 4

Continuous training types

Answer 4

Low intensity long duration 40-60% 40 min

Medium intensity medium duration 70% 20-40 min

High intensity short duration 80-85% 5-20 min

Question 5

Interval training

Answer 5

Aerobic intervals (3-10 min intervals moderate to hard efforts 1-5 interval easy recovery) burns lots of energy improves fitness faster then continuous

Anaerobic intervals (20-60 sec high effort and recovery repeat several times before long rest) very uncomfortable cardio needs more supervision

Question 6

Stretches

Answer 6

Passive (alone/relax muscle trying to stretch & rely on external force)

Active (using strength of allowing muscle to stretch opposite one)

Dynamic (moving, slowly gets better as you go)

Ballistic (rapid bobbing, bouncing & rebounding moves)

Proprioceptive neuromuscular facilitation or PNF (1.Hold-relax 2.Contract-relax 3.Contract-relax-agonist muscle contract)