Ace Client Goals Flashcards
Desired Body weight
Information needed:
Body fat %
Lean Body weight
Equations: 100%-BodyFat%= Lean Body % BodyWeight * Lean Body %= LeanBodyWeight 100%- Desired fat %= Desired Lean % LeanBodyWeight / Desired Lean % = DesiredBodyW.
During what phase of the functional movement and resistance training component of the ACE IFT® Model is the application of external resistance to functional movement patterns a primary focus?
The focus of phase 3, or load training, is on applying external resistances, or loads, to functional movement patterns. Phase 3 applies the traditional resistance-training methodology for endurance, hypertrophy (or strength-endurance), and strength to the client’s particular goals.
A client who is in the load-training phase of functional movement and resistance training will be working in the anaerobic-endurance training phase of cardiorespiratory training.
False
While these two phases both represent phase 3 of their respective training components, it is important to understand that each client will progress from one phase to the next according to his or her unique needs, goals, and available time to commit to training. Many clients will be at different phases of the two training components based on their current health and fitness levels.
It is essential that personal trainers conduct assessments of muscular strength and endurance before a new client begins a stability and mobility training program.
No assessments of muscular strength or endurance are required prior to designing and implementing an exercise program during this phase. Assessments that should be conducted early in this phase include basic assessments of posture, balance, movement, and range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine.
During which phase of the functional movement and resistance training component of the ACE IFT® Model should assessments of muscular strength and endurance be introduced?
During phase 3, or load training, assessments of muscular strength and endurance are introduced to facilitate program design and quantify progress.
No assessments are recommended during the aerobic-base training phase of cardiorespiratory training.
No assessments are recommended during the aerobic-base training phase, since many of the clients who start in this phase will be unfit and may have difficulty completing an assessment of this nature.
What is a PRIMARY goal of introducing interval training during phase 2 of a client’s cardiorespiratory training program?
The goal of interval training will be to improve aerobic endurance by raising the intensity of exercise performed at VT1, and to improve the client’s ability to utilize fat as a fuel source.
A client who is in phase 3 of the cardiorespiratory training component of the ACE IFT® Model is beginning to utilize the three-zone training model based on ventilatory threshold. Approximately what percentage of his time should be spent training between VT1 and VT2?
The full cardiorespiratory exercise program should be composed of:
Zone 1 (at or below VT1): 70-80% of training timeZone 2 (between VT1 and VT2): <10% of training timeZone 3 (at or above VT2): 10-20% of training time
Clients working in the anaerobic-power training phase of the ACE IFT® Model generally have goals related to _____________.
Short-duration, high-intensity efforts during longer endurance events
Clients working in this phase of cardiorespiratory training will be training for competition and have specific goals that relate to short-duration, high-intensity efforts during longer endurance events, such as speeding up to stay with a pack in road cycling.
What is the most important goal when working with special-population clientele?
The most important goal with all clients is to provide them with initial positive experiences that promote adherence through easily achieved initial successes.
How could we make lordosis worse.
MAking a client squat without them understanding the engagement of how to extend through the thoracic spine, and stabalize the lumbar spine
What muscle should one activate on the way down from the lowering of an overhead press, to stabalize the shoulder joint?
Latissimus dorsi
What is the needs analysis?
What are the clients needs
What movement patterns, speeds and muscled are involved?
Which energy systems must be used?
Muscular endurance, Hypertrophy, strength, or power?
Do they have any common injuries with a certain activity
Whats there tolerance for discomfort
Time availability
What percentage do we up the weight when client is hitting the reps and weight easily?
5%
How do we work power with plyos?
An eccentric action loads the power followed by a cocentric contraction
Which of the following joints favors stability over mobility?
In terms of mobility and stability of joints along the kinetic chain, the knee favors stability over mobility, while the other three options favor mobility.
Which of the following muscles exerts an upward pull on the anterior, inferior surface of the pelvis in an effort to maintain a neutral pelvic position?
Maintenance of a neutral pelvic position is achieved via opposing force-couples between four major muscle groups that all have attachments on the pelvis. The rectus abdominis pulls upward on the anterior, inferior pelvis, while the hip flexors pull downward on the anterior, superior pelvis. On the posterior surface, the hamstrings pull downward on the posterior, inferior pelvis, while the erector spinae pull upward on the posterior, superior pelvis.
Which stretching technique is MOST appropriate for deconditioned clients to perform DURING a workout?
Dynamic stretching is the best choice for clients during a workout regardless of fitness level. Myofascial release, proprioceptive neuromuscular facilitation, and static stretching are more suitable during the warm-up and cool-down.
Which of the following muscles is part of the outer layer of the core?
The outermost layer consists of larger, more powerful muscles that span many vertebrae and are primarily responsible for generating gross movement and forces within the trunk. Muscles in this region include the rectus abdominis, erector spinae, external and internal obliques, iliopsoas, and latissimus dorsi.
The strengthening of weakened muscles should begin with the performance of two to four repetitions of isometric muscle contractions, each held for five to 10 seconds at less than 50% of maximal voluntary contraction in a supported, isolated environment.
The strengthening of weakened muscles follows a progression model beginning with two to four repetitions of isometric muscle contractions, each held for five to 10 seconds at less than 50% of MVC in a supported, more isolated environment. The next progression is to dynamic, controlled ROM exercises incorporating one to three sets of 12 to 15 repetitions.
What are jobs of the scapulae. 2 jobs.
During open kinetic chain (OKC) movements, a key role of the serratus anterior is to control movement of the scapulae against a more fixed ribcage. During closed kinetic chain movements, however, where the distal segment is more fixed, a key role of the serratus anterior is to move the thorax toward a more fixed, stable scapulae.
Which of the following exercises BEST addresses the rotational movement pattern during the movement-training phase?
The wood-chop is a rotational movement. The unilateral row is a pulling movement, the lunge is a single-leg movement, and the hip hinge is a bend-and-lift movement.
Training frequency is inversely related to both training __________ and training __________.
Training frequency is inversely related to both training volume and training intensity. Less vigorous exercise sessions produce less muscle microtrauma, require less time for tissue remodeling, and can be performed more frequently. More vigorous exercise sessions produce more muscle microtrauma, require more time for tissue remodeling, and must be performed less frequently for optimum results.
What is the first progression made when utilizing the double-progressive training protocol?
The double-progressive strength-training protocol may be used with any repetition range. The first progression is adding repetitions, and the second progression is adding resistance in 5% increments.
