NSCA CPT H16

The training frequency depends on:

training days
Beginner:
Intermediate:

Improvements in aerobic endurance training can be measured as:

Improvement program;
Increases in frequency, intensity or duration should be limited to ...% and increases should be made only ...

Maintenance program;
clients can maintain improvements from an aerobic endurance training program if they reduce the frequency to no fewer than ... sessions per week, but maintain ... and ... during the exercise session.

OR when someone takes some time off, this person can decrease the total volume of aerobic exercise for a few weeks by as much as ...% without negatively affecting VO2max

Warm-up:

Cool-down:

Long slow distance training (LSD):

goals; improvements in:
-
-
-

training sessions last:
to prevent overtraining not more than:

When is the exercise session complete:

Pace/tempo training:

short periods of time at:

training sessions last:
require clients to exercise at their:

intermittent pace/tempo training:
for clients who:

steady pace/tempo training:

Pace/tempo training should be performed ... times per week

Intervaltraining:

can involve high intensity exercise of ...-...% HRR with rest in between

benefit:

high intensity intervals should last between ... with a rest period of ... to ...

Circuit training:

The goal is to:

*it is not shown that it increases VO2 but it doesnt decrease either
*perfect tool for maintenance program or for beginners to introduce them to RT and aerobic endurance training

Cross-training:

... and ... of each exercise must be of sufficient quantity with respect to client's fitenss level

benefit:

*cross-training overcomes the limitations of specificity of training

aerobic endurance cross-training can be accomplished by two different means:
1.
2.

*the key to making cross-training effective: ensuring that the clients work within their prescribed training zone with each exercise mode

Arm exercise;
adjustment of ... to ... beats/min when calculating the APMHR because ...

The VO2max for arm exercise is ... than that for legs, the lactate threshold is reached at ... intensities

Combined aerobic resistance training
Downside:

Improves: