RTP Tips and Tricks Exercise Prescription and Programming Assessment Review

Flashcards covering exercise prescription templates, progressive overload rules, cardiorespiratory prescription, warm-up/cool-down requirements, and submission guidelines for Cert III and Cert IV fitness programs.

Where are the program template files hosted, and what file formats are available?

The template files are hosted on Brightspace and are available in PDF and editable docx file formats.

What are the four mandatory components required when prescribing cardiovascular (CV) exercise on the weekly overview chart?

The CV identifier, equipment modality (with specific action like walk, jog, or run for treadmills), duration (time), and intensity (percentage of max heart rate or calculated beats per minute).

On which part of the assessment template should cardiovascular exercise prescriptions be placed?

On the weekly overview chart (Page 1), not on the resistance training programming cards.

What is the typical timeframe duration for most structured client exercise programs?

Between 6 and 20 weeks.

How is an AB programming split scheduled across a fortnight for a three-day-a-week schedule?

Week 1 schedules Type A on Monday and Friday with Type B on Wednesday; Week 2 schedules Type B on Monday and Friday with Type A on Wednesday.

Why is an AB programming split used for a three-day-a-week client resistance program?

To avoid repeating the exact same exercises three days a week, preventing repetitive strain or repetitive stress while supporting total body functional fitness, strength, or beginner hypertrophy.

How is progressive overload applied using the example starting at three sets of 8 reps at 50 lb?

Reps are gradually increased session by session until the client completes three sets of 12 at 50 lb, at which point the load increases by one increment and reps reset to three sets of 8.

What rule governs weight increases when progressing load after reaching maximum rep goals in progressive overload?

Increase load by the single smallest available increment (such as 1 kg for dumbbells between 1 and 10 kg, 2.5 kg for dumbbells between 10 and 50 kg, or the next plate on a pin-loaded machine).

How should warm-up and cool-down foam rolling or stretches be written on the programming card?

They should be identified by their major muscle group name (e.g., quads, hamstrings, glutes) rather than complex stretch names, specifying sets and durations (e.g., 2 times 30 seconds).

Which stretching modalities should be placed in the warm-up versus the cool-down?

Dynamic stretching is used in the warm-up, whereas static stretching is used in the cool-down.

What are the exercise ordering guidelines for resistance training programming cards?

Compound exercises must be placed before isolation exercises, maintaining balance between pushes and pulls, as well as core, abs, and lower back exercises.

What specific rest periods are recommended for muscular endurance, mainstream hypertrophy, and general strength?

30 seconds for muscular endurance/bottom-end hypertrophy, 45 to 60 seconds for mainstream hypertrophy, and 60 to 90 seconds for general strength.

How should repetition target numbers be specified on the programming card for hypertrophy?

As a specific exact number (such as 8, 10, or 12) rather than a broad rep range like 8 to 15.

What file formats are accepted for electronic submission of programming assessments to Brightspace?

Only docx or PDF file formats.

How should supersets or giant sets be indicated on the resistance programming card?

By deleting the rest periods between each linked exercise line.

What template should be used if prescribing circuits or small group training?

The dedicated circuit or small group training templates provided, rather than standard resistance programming cards.

Which instructors are identified as points of contact for student questions via email?

Marcel and the presenter.