PART 2: PROGRAM DESIGN & EXERCISE PRESCRIPTION – COMPLETE STUDY GUIDE
25% OF EXAM – 10 KEY TOPIC AREAS
✅ SECTION 1: ACE IFT MODEL
Three Training Phases:
| Phase | Duration | Goal | Intensity | Reps | Focus |
|---|---|---|---|---|---|
| Phase 1: Stabilization | 4 weeks | Base building, movement quality | 50-70% 1RM | 12-16 | Compound, bodyweight, machines |
| Phase 2: Hypertrophy/Strength | 4-6 weeks | Muscle growth, strength | 70-85% 1RM | 8-12 | Dumbbells, barbells, moderate load |
| Phase 3: Maximal Strength/Power | 3-4 weeks | Maximum force, power output | 85-95% 1RM | 3-5 | Heavy compounds, plyometrics, explosive |
✅ SECTION 2: FITT-VP FRAMEWORK
The Six Variables:
| F | Frequency | How often per week | 3-7 days/week depending on phase |
|---|---|---|---|
| I | Intensity | How hard (% max HR or % 1RM) | 60-100% depending on goal |
| T | Time | Duration (minutes) | 20-60 min depending on intensity |
| T | Type | Mode of exercise | Cardio, resistance, flexibility |
| V | Volume | Total work (reps × sets × weight) | Increases in Phase 1, decreases in Phase 3 |
| P | Progression | How to increase over time | Add weight, reps, sets, decrease rest |
✅ SECTION 3: CARDIORESPIRATORY PROGRAMMING
Three Methods:
- Steady-State (Continuous)
- Constant intensity for duration (20-60 min)
- 60-75% max HR (moderate, can talk and sing)
- Best for: Base building, beginners, weight loss
- Interval Training
- Work phase (85-95%) + Recovery phase (40-60%)
- 1:1, 1:2, or 1:3 ratios
- More time-efficient, greater fitness gains
- HIIT (High-Intensity Interval Training)
- 30-40 sec all-out sprint (95-100%) + 60-90 sec easy recovery
- 8-15 rounds total
- Most time-efficient, highest intensity
Cardiorespiratory Intensity Guide:
| % Max HR | RPE (6-20) | Talk Test | Intensity |
|---|---|---|---|
| 50-60% | 9-11 | Can sing | Very light |
| 60-70% | 11-13 | Can talk and sing | Light/Moderate |
| 70-85% | 13-16 | Can talk but not sing | Moderate |
| 85-100% | 16-19+ | Can only say few words | Vigorous/Max |
✅ SECTION 4: RESISTANCE TRAINING – 5 MOVEMENT PATTERNS
Pattern 1: SQUAT (Lower Body Push)
- Muscles: Quads, glutes, hamstrings
- Progression: Wall → Assisted → Bodyweight → Goblet → Dumbbell → Barbell (light to heavy)
Pattern 2: DEADLIFT (Lower Body Pull/Hip Hinge)
- Muscles: Glutes, hamstrings, spinal erectors, lats
- Progression: Romanian DL → Trap bar → Conventional (light to heavy)
Pattern 3: PUSH (Upper Body)
- Horizontal: Push-up → Dumbbell press → Barbell bench press
- Vertical: Pike push-up → Seated press → Standing overhead press
Pattern 4: PULL (Upper Body)
- Horizontal: Row (light to heavy)
- Vertical: Lat pulldown → Assisted pull-up → Pull-up → Weighted pull-up
Pattern 5: LUNGE (Single-Leg, Proprioceptive)
- Progression: Reverse lunge → Forward → Walking → Dumbbell → Barbell → Bulgarian split squat
Bonus Patterns:
- Carry: Farmer’s carry (full-body stability, grip)
- Rotation: Pallof press, medicine ball rotations (core, anti-rotation)
✅ SECTION 5: REP RANGES BY GOAL
| Goal | Reps | Sets | % 1RM | Rest | Training Effect |
|---|---|---|---|---|---|
| Endurance | 12-16+ | 2-3 | 50-65% | 30-45 sec | Muscular endurance |
| Hypertrophy | 8-12 | 3-4 | 70-85% | 60-90 sec | Muscle growth |
| Strength | 4-8 | 3-5 | 80-92% | 90-180 sec | Max force |
| Power | 1-5 (explosive) | 3-5 | 75-90% | 2-3 min | Speed + force |
✅ SECTION 6: EXERCISE ORDER
Golden Rule: Heavy/Complex → Lighter/Accessory
Typical Session:
- Most demanding compound (squat, deadlift, bench)
- Secondary compound (moderate intensity)
- Lighter compounds or isolation exercises
- Core/stability work
- Flexibility/cool-down
✅ SECTION 7: PROGRESSIVE OVERLOAD STRATEGIES
How to Progress (7 Methods):
- Increase Load: Add 5-10 lbs when can complete all reps with good form
- Increase Reps: Do more reps with same weight
- Increase Sets: More total volume (3 → 4 sets)
- Decrease Rest Period: Same work in less time (90 sec → 60 sec)
- Increase Frequency: More sessions per week
- Decrease Tempo: Faster reps or explosive movement
- Increase Exercise Complexity: Progress from assisted to unassisted to advanced variation
✅ SECTION 8: FLEXIBILITY & MOBILITY PROGRAMMING
Three Stretching Types:
- Static Stretching
- Hold 15-30 seconds
- POST-workout (not pre)
- Relaxation, increased ROM
- Dynamic Stretching
- Continuous movement (no hold)
- PRE-workout (warm-up)
- Maintains force production, prevents injury
- PNF Stretching
- Contract-relax technique
- Stretch → contract → relax → stretch deeper
- Greatest ROM gains, post-workout ideal
Pre-Workout Warm-Up (5-10 min):
- Light cardio (2-3 min)
- Dynamic stretching (leg swings, arm circles, inchworms, bodyweight squats)
Post-Workout Cool-Down (5-10 min):
- Light cardio reduction (2-3 min)
- Static stretching (hamstring, quad, chest, hip, spinal)
✅ SECTION 9: CORE & BALANCE PROGRAMMING
3 Levels of Core Work:
Level 1 (Beginner): Dead bug, glute bridge, plank, bird dog
Level 2 (Intermediate): Single-leg glute bridge, half-kneeling Pallof press, side plank
Level 3 (Advanced): Pallof press standing, single-leg deadlift, landmine rotations, farmer’s carry
Balance Progression:
- Two-leg, eyes open
- Two-leg, eyes closed
- Single-leg, eyes open
- Single-leg, eyes closed
- Unstable surface (foam pad)
- Dynamic movements
- Sport-specific
✅ SECTION 10: SPECIAL POPULATIONS
Older Adults (60+)
- Frequency: 2-3 days/week (sufficient)
- Intensity: 50-70% 1RM (safety)
- Reps: 10-15 (endurance focus)
- Key: Extended warm-up, balance work (fall prevention), longer rest periods, low-impact cardio
Obese Clients (BMI ≥30)
- Frequency: 4-5 days/week (weight loss emphasis)
- Cardio: 45-60 min moderate (caloric expenditure)
- Load: Reduced 40-50% (joint stress)
- Key: Low-impact ONLY, frequent breaks, heat tolerance, early wins for motivation
Prenatal Clients
- Avoid: Supine after first trimester (vena cava compression), heavy loads, Valsalva, high-impact
- Include: Pelvic floor work, walking (best activity), swimming, modified resistance
- Progression: Walking primarily, modified ROM, position changes (incline/side-lying vs supine)
Hypertensive Clients (130-139/80-89)
- Frequency: 5-7 days/week (BP reduction benefit)
- Intensity: Moderate 60-75% max HR (more effective than vigorous)
- Key: Continuous breathing (never Valsalva), high volume moderate > low volume vigorous
✅ SECTION 11: PERIODIZATION
Linear Periodization (Most Common):
text4 weeks: Phase 1 (12-16 reps, light)
↓
6 weeks: Phase 2 (8-12 reps, moderate-heavy)
↓
4 weeks: Phase 3 (3-5 reps, heavy/explosive)
↓
2 weeks: Recovery/Testing
↓
Repeat with progressions (add weight, increase intensity)
✅ SECTION 12: MOTIVATION & ADHERENCE
Intrinsic vs Extrinsic Motivation:
- Intrinsic: Internal satisfaction, enjoyment (best for long-term)
- Extrinsic: External reward, appearance goal (useful initially but fades)
Self-Determination Theory (3 Basic Needs):
- Autonomy: Let client make choices (exercise selection, time, goals)
- Competence: Ensure early success, appropriate challenge
- Relatedness: Build rapport, show genuine interest
Adherence Strategies:
- Make it convenient (regular time, accessible)
- Track progress visibly (logs, re-tests, celebrate wins)
- Make it enjoyable (music, variety, social)
- Build social support (family, group, partner)
- Problem-solve barriers collaboratively
- Use behavioral contracts (written agreement)
- Plan for relapse (normalize lapses, have contingencies)
Goal-Setting:
- SMART: Specific, Measurable, Attainable, Relevant, Time-bound
- Outcome + Process: Combine end result + behavior-based goals
- Example: “Lose 20 lbs in 12 weeks” (outcome) + “Attend 4 workouts/week” (process)
⚡ EXAM TIPS FOR PART 2
- ACE IFT: Always Phase 1 (stabilization) → Phase 2 → Phase 3; never skip Phase 1
- FITT-VP: Know all 6 variables; if question asks about progression, it’s testing FITT-VP
- Intensity: Remember “can talk but not sing” = 70-85% max HR (moderate)
- Beta-blockers: Use RPE/talk test, NOT HR zones (Part 1 connection!)
- Progressive overload: Most common way = increase load/weight 5-10 lbs
- Periodization: Linear most common for general fitness; block/undulating more advanced
- Exercise order: Heavy/complex first, always; if unsure, “do compound before isolation”
- Special pops: Older = balance focus; Obese = low-impact only; Prenatal = avoid supine + pelvic floor
- Motivation: If question about adherence, think intrinsic motivation best for long-term
- Stretching: Dynamic PRE, static POST (most commonly tested)
📊 QUICK REFERENCE PROGRESSION TABLE
| Phase | Reps | Sets | % 1RM | Rest | Tempo | Duration |
|---|---|---|---|---|---|---|
| Phase 1 | 12-16 | 2-3 | 50-70 | 30-60 | 2-2-2 | 4 weeks |
| Phase 2 | 8-12 | 3-4 | 70-85 | 60-90 | 2-1-2 | 6 weeks |
| Phase 3 | 3-5 | 3-5 | 85-95 | 2-3 min | 1-0-1 | 4 weeks |
| Recovery | 6-10 | 2 | 40-60 | 45-60 | 3-1-2 | 2 weeks |