Integrated Exercise Programming: From Evidence to Practice CHAPTER 11


of foot contacts (i.e., each time one foot or both feet together make contact with the training surface) per session. For individuals with no experience performing plyometric exercise, a beginning volume of 80 to 100 repetitions is recommended, while those with some experience can perform 100 to 120 repetitions per session, and those with considerable experience can perform 120 to 140 repetitions per session.


The Exercise Professional’s Guide to Personal Training, p. 497–498


5. B. Administer the VT1 talk test and begin to include zone 2 intervals at heart rates at and above VT1 to just below VT2


Both new and existing clients who can consistently perform moderate-intensity cardiorespiratory exercise for bouts of 20 minutes or more on at least three days per week can perform cardiorespiratory Fitness Training. This phase is focused on enhancing the client’s aerobic efficiency by progressing the program through increased duration of sessions, increased frequency of sessions when possible, and the integration of exercise performed at and above VT1 to just below VT2.


The Exercise Professional’s Guide to Personal Training, p. 472


6. A. Bend-and-lift, single-leg, pushing, pulling, and rotation The Movement Training phase of the Muscular Training component of the ACE IFT Model includes exercises that are categorized based on the five primary movement patterns (i.e., bend-and-lift, single-leg, pushing, pulling, and rotation).


The Exercise Professional’s Guide to Personal Training, p. 489


7. D. Performing a specific low-intensity warm-up incorporating movements to be used during the conditioning segment of the workout


Prior to starting each sports-conditioning session, a personal trainer should plan on having the client perform a specific low-intensity warm-up that incorporates movements that are similar to the high-intensity exercises that are planned during the training session. For example, exaggerated marching (with high knees and pumping arms) mimics running and emphasizes the posture and movement techniques involved in running. This type of pattern-specific warm- up readies the client’s neuromuscular system for a more intense version of the movement, while simultaneously preparing the client mentally for the challenge ahead. Similarly, adding low-intensity activity-specific movements to a client’s cool-down is a good practice because it can contribute to the recovery and relaxation process. The more power necessary for a given sport or activity, the more important the warm-up and cool-down.


The Exercise Professional’s Guide to Personal Training, p. 493


8. D. After the completion of a dynamic warm-up, before the client is fatigued, to reduce the risk of injury


Given the ballistic nature of plyometric-training drills, appropriate strength, flexibility, and postural mechanics are required to avoid injury. The following recommendations are provided to reduce the potential for injury and increase the likelihood of performance-related goal achievement for clients.


American Council on Exercise THE EXERCISE PROFESSIONAL’S GUIDE TO PERSONAL TRAINING STUDY COMPANION


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