ACE 6th Ed, Chapter 11: Integrated Exercise Programming: From Evidence to Practice Questions and Answers

ACE 6th Ed, Chapter 11: Integrated Exercise Programming: From Evidence to Practice Questions and Answers What is the MINIMUM amount of time a client should be able to perform steady-state cardiorespiratory exercise at a rating of perceived exertion of 3 to 4 before progressing to Fitness Training? 20 minutes In the Fitness Training phase of Cardiorespiratory Training, what is the INITIAL recommended work-to-recovery interval ratio? 1:3 For a Performance Training program, what percentage of time should be spent training in zone 1? 70 to 80% This is a PRIMARY focus of Functional Training for muscular fitness Establishing/reestablishing postural stability and kinetic chain mobility Body-weight stationary lunges with good form and execution should be progressed to this Stationary lunges with dumbbells in hands The most appropriate time for a client to perform plyometric drills in a training session At the beginning, following a dynamic warm-up Recommended recovery time between plyometric training sessions 48 to 72 hours What exercise progression would be most appropriate for an individual doing multiple linear jumps? Multidirectional jumps The recommended plyometric training volume for a client with some plyometric experience 100 to 120 contacts per session For an intermediate client looking to improve speed and agility, what is the most appropriate duration, and what energy system is being used during the drill? Less than 10 seconds; phosphagen system Which is the recommended heart-rate reserve (HRR) for a client engaging in active recovery? 55 to 60% HRR method Karvonen method: target heart rate=(max HR-rest HR)x desired intensity)+rest HR Cessation of a regular exercise program can abolish all training adaptation after how long? 1 month This is the MINIMUM recommended frequency and duration for balance exercises in older adults 3 days per week for 10 to 15 minutes each session