NSCA CPT Study Guide with correct answers

Basic prescription guidelines for aerobic training Answer - 150 minutes per week (30 minutes a day, 5 days) of moderate intensity - 75 minutes per week of vigorous intensity Basic prescription guidelines for resistance training Answer - At least 2 days per week for 45-60 minutes - 3 sets of 12-15 reps - 30 second rest intervals between sets - 7-9 exercises How to measure intensity Answer HR, METS or VO2 max Average VO2 max for sedentary individual and athlete Answer 35 ml/kg/min, 70 ml/kg/min Mild, moderate and severe obesity BMI Answer Mild: 25-30 Moderate: 30-35 Severe: 35 + Linear vs Alternation periodization Answer Linear: Weight is increased and reps are decreased --- good for beginners and intermediates Alternation: Alternating between volume and intensity --- good for advanced