Questions and Answers
What are the STRONG Nation™ Levels designed for?
What is the key to STRONG Nation™ classes?
Monitoring intensity changes and moderating exercise options.
Which of the following is NOT a component of recommended levels for STRONG Nation™?
What does active recovery refer to?
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Level 1 is referred to as _____
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What is the recommended number of STRONG Nation™ classes for Level 1 participants weekly?
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How many active recovery days are recommended between classes for Level 1?
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Level 2 is referred to as _____
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How long should someone have been exercising to qualify for Level 2?
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What is the recommended number of STRONG Nation™ classes for Level 2 participants weekly?
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What is the minimum number of active recovery days for Level 2 participants?
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Level 3 is referred to as _____
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How should many STRONG Nation™ classes be conducted weekly for Level 3 participants?
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What is the recommended number of active recovery days between classes for Level 3?
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Why is it important for individuals to exercise at a challenging but doable pace?
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What does 'doable' mean in the context of exercise?
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What do the level recommendations aim to help participants assess?
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What is a potential issue for someone who only does steady state cardio training when they switch to HIIT?
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What do instructors manage in STRONG Nation™ classes?
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What do the Frequency FIT Facts suggest?
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Why do HIIT workouts often require a longer recovery period?
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According to ACSM, how many HIIT workouts should a beginner start with weekly?
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When should an additional HIIT workout be incorporated?
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What do ACE researchers recommend regarding maximum intensity workouts?
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Study Notes
STRONG Nation™ Levels and Guidelines
- STRONG Nation™ classes are accessible to healthy, injury-free individuals, focusing on intensity management and safety.
- The program includes various exercise forms: HIIT, bodyweight training, cardio intervals, plyometrics, full body/core workouts, and dancing.
- Strong emphasis on coaching participants to reach their maximum potential.
Active Recovery
- Active recovery is defined as engaging in light activities on rest days, recommended options include Zumba®, walking, and yoga.
- At least one full day of rest from exercising is suggested weekly.
Level 1: Starter/Re-starter
- Suitable for newcomers or those returning to exercise after a break.
- Recommended to attend 1-2 STRONG Nation™ classes weekly on non-consecutive days.
- Active recovery suggested: 2-3 days between classes.
Level 2: Experienced
- Targeted at individuals who have been exercising for at least 6 months with cardio and resistance training experience.
- Suggested to start with 2 classes a week for the first month, adding a 3rd class after 2 weeks if desired.
- Active recovery: 2-3 days between classes.
Level 3: Proficient
- Designed for those with over 6 months of experience in cardio and resistance training, plus HIIT exposure.
- Recommended to begin with 2-3 classes weekly, with a maximum of 4 classes; at least one day off in between workouts.
- Active recovery: 1-2 days between classes.
Individual Pace and Intensity
- Each participant must exercise at a challenging yet manageable pace and intensity, irrespective of fitness level.
- “Doable” signifies physical feasibility in workouts regardless of experience.
Class Recommendations and Guidelines
- Level recommendations are intended to help assess participants' initial capabilities for success and improvement in the STRONG Nation™ program.
- Individuals may need acclimation to HIIT if primarily accustomed to steady-state cardio.
Instructional Strategies
- Instructors must select appropriate exercises, sequences, and impact levels to facilitate participant recovery while managing intensity.
Frequency and Recovery
- The motto is "Train Hard - Recover Smart," emphasizing the importance of proper recovery periods.
- According to ACSM, HIIT workouts are exhaustive and require longer recovery times between sessions.
- ACSM advises starting with a single HIIT session weekly for those new to high-intensity training, followed by careful addition of more workouts.
- ACE recommends limiting high-intensity sessions to 2-3 times weekly, ensuring 48 to 72 hours of rest between each.
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Description
Explore the various levels and guidelines of STRONG Nation™ classes designed for healthy, injury-free individuals. The program focuses on intensity management with a mix of exercise forms such as HIIT, bodyweight training, and active recovery strategies. Discover how each level caters to different fitness experiences and encourages participants to reach their maximum potential.
