ACE - Final Exam Flashcards
ACE IFT Model - 3 Stages of Cardio Respiratory
1, Base
2. Fitness
3. Performance
ACE IFT Model - 3 Stages of Muscular
- Functional
- Movement
- Load/Speed
What is Muscular Functional Training supposed to help?
It’s supposed to help establish postural stability and kinetic chain mobility
What do Muscular Functional exercises focus on?
Core and Balance and they’re supposed to help you function better in other later exercises and also in everyday life.
These exercises best prepare you to do activities of daily living
What kind of exercises are performed in the Muscular Functional Phase?
Most of the exercises in this phase are body weight. (Eg. Bird dogs)
The Muscular Movement and Load/Speed Phases revolve around which 5 movement patterns?
- Pushing (Pushup, Bench Press)
- Pulling (Row)
- Rotational (Wood Chop)
- Bend and Lift (Squats)
- Single Leg (Lunges, Step ups)
The Muscular Load/Speed Phase has more focus on what moves? List some examples
Explosive Plyometric moves. Jumping, sprinting, medicine ball, throwing/slamming moves
What intensity is the Cardio Base Phase? Rate of Perceived Exertion Scale is?
Light to Moderate. Theres an RPE of 3-4 on a 1-10 scale while keeping a focus on enjoyment. These workout are slow and steady.
When can your client move from the Cardio Base Phase to the Fitness Phase?
Once your client can perform light to moderate intensity cardio for 20+ minutes, at least 3x week they can go to the Fitness phase
What intensity is the Cardio Fitness Phase? Rate of Perceived Exertion Scale is?
In the Fitness phase, clients will be around a 5-6 RPE. The intensity of the work is between VT1 to just below VT2
Any form of cardio interval training begins in which phase?
Fitness Phase
The cardio Performance phase is for clients who have:
Endurance or performance objectives. Marathoners, cross country skiers or anyone doing some really intense things or preparing for an event
Energy Systems - ATP - CP powers the body for how long? Is it aerobic or anaerobic? List some examples
0-10 seconds. This system is anaerobic meaning it does not require oxygen. Lifting and sprinting primarily rely on this energy system
Energy Systems - Anaerobic Glycolysis powers the body for how long? What does it use to create ATP?
10 to 60 Seconds. This system uses glucose to create ATP
Energy Systems - Aerobic Glycolysis powers the body for how long? What 2 sources are used for energy production?
60 to 120 seconds. This system requires oxygen. Carbs or Fats are burned for energy production
Name the 3 energy systems
Immediate: ATP - CP
Short Term: Lactic/Glycolytic/Anaerobic
Long Term: Oxidative/Aerobic
What is the ABC Approach?
A - Ask open ended questions
B - Break down client barriers
C - Collaborate
What are the 4 stages of the client and trainer relationship?
- Rapport building
- Investigation
- Planning
- Action
What does SMART stand for?
Specific
Measurable
Attainable
Relevant
Time Bound
What is a process goal? Give an example.
A process goal is shorter term. Completing a single session or making it to the gym are examples of process goals.
What is a performance goal?
A performance or outcome goal represents a longer term change such as an increase in strength, or significant amount of weight loss. This is typically the clients long term goal.
Stages of Learning - Cognitive Stage
Skill is first being learned. Movements are uncoordinated and jerky.
Stages of Learning - Associative Stage
Clients are starting to master the basics and they’re ready for feedback that will help them refine their skill.
Stages of Learning - Autonomous Stage
Clients perform a skill naturally and effectively and you the trainer are just more of an observer.
Explain the “Tell-Show-Do” style of teaching
This means if we’re about to do a squat, I’ll tell my client how to do it. Then I’ll demonstrate it myself, then I’ll have the client do the exercise last.
What does OARS stand for?
Open ended questions
eg. Why are you interested in trying to lose weight?
Affirmations
-These are compliments for your clients. use to boost morale and build rapport.
Reflective Listening
-Repeat something back to a client to show that you understood them.
Summarizing
-Same as reflecting but now you’re reflecting multiple pieces of information.
What is Intrinsic Feedback and Intrinsic Motivation?
Intrinsic feedback is from with in the client themselves. They might start to feel good after working out. This feedback is the most important for long term success.
Intrinsic Motivation is the same. It comes from within.
What is extrinsic motivation and extrinsic feedback?
Extrinsic motivation and extrinsic feedback come from the outside.
If I congratulate you for completing a workout that’s extrinsic feedback.
If you could win 5 free sessions for losing 20 pounds in 2 months, that’s extrinsic motivation.
What are the 5 stages of the Transtheoretical Model?
- Pre-Contemplation
- Contemplation
- Preparation
- Action
- Maintenance
Explain: Pre-Contemplation stage
People are physically inactive. They’re not intending on beginning an exercise program and they don’t see exercise as worth their time.
Explain: Contemplation stage
People are inactive but thinking about becoming more active in the next 6 months. They’re still weighing the pros and cons of exercise but they’re starting to consider the benefits.
Explain: Preparation stage
People in this stage are doing some physical acivity and preparing to adopt a more consistent activity program.
These people are only doing things like sporadic walking, but they’re ready to adopt an active lifestyle.
Explain: Action stage
People are here when they’re engaging in regular physical activity but have been doing so for less than 6 months.
Explain: Maintenance stage
People on this stage have been working out consistently for longer than 6 months
Health Belief Model
People are more likely to change behaviour because of a threat rather than perceived benefits.
What does PAR-Q stand for?
Physical Activity Readiness Questionnaire.
Tells if your client is safe to exercise through yes and no questions.
Superior
Toward the head end of the body
Inferior
Away from the head or lower
Medial
Toward the midline of the body
Lateral
Away from the midline of the body
Proximal
Nearest the trunk or the point of origin
Distal
Farthest from the trunk or point of origin
Adduction
Movement toward the midline
Abduction
Movement away from the midline of the body
A concentric contraction is when:
a muscle shortens
A eccentric contraction is when:
a muscle lengthens
Synergists
assist prime movers or agonists with movements
Static or Isometric contractions occur when:
there is no change in muscle length. (eg. plank)
Macrocycle
The entire periodized plan. It can last up to a year or so.
Mesocycle
A specific block of training to achieve a specific goal. They’re roughly a month long
Microcycle
A week long block in a plan
