ACE Integrated Fitness Training Model Flashcards
Aerobic (Cardiovascular Endurance) frequency recommendation
at least 5 days a week of moderate exercise, or at least 3 days a week of vigorous exercise, or a combination of both between 3 to 5 days a week
Aerobic (Cardiovascular Endurance) intensity recommendation
- moderate and/or vigorous intensity is recommended for most adults
- light to moderate intensity exercise may be beneficial for those who are deconditioned
Aerobic (Cardiovascular Endurance) time recommendation
- 30-60 min/day of purposeful moderate exercise, or 20-60 min/day of vigorous exercise, or a combination of these
- <20 min/day may be beneficial in previously sedentary individuals
Aerobic (Cardiovascular Endurance) type recommendation
regular, purposeful exercises that involves major muscle groups and is continuous and rhythmic in nature
Aerobic (Cardiovascular Endurance) volume recommendation
- between 500-1000 MET-minutes/week
- increasing pedometer step counts by >2000 steps/day to match a daily step count >7000 steps/day is beneficial
- exercising below the above volumes may still be beneficial for individuals unable or unwilling to reach these amounts
Aerobic (Cardiovascular Endurance) pattern recommendation
- exercise may be performed in one continuous session per day or in multiple sessions of >10 min to accumulate desired duration and volume of exercise per day
- exercise bouts <10 min may yield favorable adaptation in very deconditioned individuals
Aerobic (Cardiovascular Endurance) progression recommendation
- a gradual progression of exercise volume by adjusting exercise duration, frequency, and/or intensity is reasonable until the desired exercise goal (maintenance) is attained
- this approach may enhance adherence and reduce risks of musculoskeletal injury and adverse cardiac events
Resistance Exercise frequency recommendation
each major muscle group 2-3 days/week
Resistance Exercise intensity recommendation
- Novice to Intermediate: 60-70% 1RM (moderate to vigorous)
- Experienced Strength Trainees: >80% 1RM (vigorous to very vigorous)
- Beginner Older Adults: 40-50% 1RM (very light to light)
- Beginner Sedentary Individuals: 40-50% 1RM (very light to light)
- Improve Muscular Endurance: <50% 1RM (light to moderate intensity)
- Older Adults to Improve Power: 20-50% 1RM
Resistance Exercise time recommendation
no specific duration has been identified for effectiveness
Resistance Exercise type recommendation
- each major muscle group
- all adults: multijoint exercises affecting more than one muscle group and targeting both agonist and antagonist muscle groups
- single-joint exercises targeting major muscle groups may also be included, typically after performing multijoint exercises for that muscle group
- a variety of exercise equipment and/or body weight can be used
Resistance Exercise repetitions recommendation
- 8-12 reps to improve strength and power
- 10-15 reps to improve strength in middle-aged and older adults starting exercise
- 15-20 reps for muscular endurance
Resistance Exercise sets recommendation
- 2-4 sets for strength and power
- single set can be effective in older and novice individuals
- 2 or less sets for muscular endurance
Resistance Exercise pattern recommendation
- 2-3 min rest intervals
- rest of at least 48 hours between sessions for any single muscle group
Resistance Exercise progression recommendation
a gradual progression of greater resistance, and/or more reps per set, and/or increasing frequency
the progression (continuum) that exercise programs should follow
Function-Health-Fitness-Performance (FHFP) continuum
T/F: Each client will start at the same point on the FHFP continuum.
False
may start at different points based on their personal health, fitness, and goals
Function activities/exercises/training
stability, mobility, and balance
How long should a client who has been previously sedentary adhere to an exercise program focused on function and health, before focusing on other training variables such as frequency, intensity, and duration (fitness domain of the FHFP continuum)?
4-6 weeks
what the ACE IFT model is built upon (first stage of the client-trainer relationship)
rapport
4 stages of the client-trainer relationship
1) rapport
2) investigation
3) planning
4) action
the 2 principal training components of the ACE IFT model
1) functional movement and resistance training
2) cardiorespiratory training
the 4 stages of functional movement and resistance training
1) stability and mobility training
2) movement training
3) load training
4) performance training
the 4 stages of cardiorespiratory training
1) aerobic-base training
2) aerobic-efficiency training
3) anaerobic-endurance training
4) anaerobic-power training
T/F: The 4 stages of both functional and resistance training and cardiorespiratory training coincide and run parallel to the function-health-fitness-performance continuum.
True
After 2-4 weeks of regular physical activity, clients will generally experience more stable positive moods due to:
1) changes in hormone and neurotransmitter levels (e.g., endorphins, serotonin, and norepinephrine)
2) increased self-efficacy with task and possibly short-term goal achievement
3) improved performance due to neuromuscular adaptations to exercise that follow the initial DOMS and accompanying temporary decreases in strength
a neurotransmitter; acts as a synaptic messenger in the brain and as an inhibitor of pain pathways; plays a role in mood and sleep
serotonin
natural opiates produced in the brain that function to reduce pain and improve mood
endorphin
T/F: A trainer should first focus on an exercise program being fun and enjoyable to emphasize regular adherence before switching the primary focus toward any other specific goals.
True
the 4 phases of the functional movement and resistance training component of the ACE IFT model are based on these 3 principles
specificity, overload, and progression
assessment that should be conducted early in the stability and mobility phase of training
1) posture
2) balance
3) movement
4) range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine
goal of the stability and mobility phase of training
develop postural stability throughout the kinetic chain without compromising mobility at any point in the chain
recommended number of weeks for the stability and mobility phase of training
2-3 weeks
5 primary movements of the movement phase of training
1) bend-and-lift movement
2) single-leg movements
3) pushing movements
4) pulling movements
5) rotational (spiral) movements
emphasis of exercise programs during the movement phase of training
proper sequencing of movements and control of the body’s COG throughout the normal ROM during body-segment and full-body movements to develop efficient neural patterns
model used during the load training phase
FITT-VP
frequency, intensity, time, type, volume, and progression
phase of training that emphasizes specific training to improve speed, agility, quickness, reactivity, and power
performance training phase
types of exercises used during the performance training phase
plyometrics, jump training, medicine ball throws, kettlebell lifts, Olympic-style lifts
T/F: Load training focuses on strength training to improve rate coding.
False
improve muscle motor unit recruitment
T/F: Power training focuses on increased rate coding.
True
the speed at which the motor units stimulate muscles to contract and produce force
rate coding
T/F: Rate coding can be improved/increased by placing emphasis on maximizing the stretch reflex by minimizing the transition time between the eccentric and concentric phases of muscle action.
True
phase of the cardiorespiratory training component that focuses on developing an aerobic base in clients to have been sedentary or near-sedentary
aerobic-base training phase
T/F: Exercise performed during the aerobic-base training phase should be at steady-state intensities at the low-to-moderate range.
True
best method to use during the aerobic-base training phase to monitor intensity
talk test
appropriate RPE for the aerobic-base training phase
3-4
end goal of the aerobic-base training phase
20-30 min, 3-5 days/week at RPE 3 or 4
methods used during the aerobic-efficiency training phase
1) increased session duration
2) increased session frequency
3) introduction of aerobic intervals
goal of interval training during the aerobic-efficiency training phase
raising intensity of exercise performed at VT1 and improving the utilization of fat as fuel
RPE range that approximates VT1
4-5
primary focus of the anaerobic-endurance training phase
help improve performance in endurance events or train fitness enthusiasts for higher levels of cardiorespiratory fitness
the cardiorespiratory training phase that introduces a mix of training below VT1, b/w VT1 and VT2, and above VT2
anaerobic-endurance training phase
typical training time and frequency for the anaerobic-endurance training phase
20 min to multiple hours, 3-7 days/week
percentage of time elite endurance athletes train at or below VT1
70-80%
percentage of time elite endurance athletes train b/w VT1 and VT2
<10%
percentage of time elite endurance athletes train at or above VT2
10-20%
the interval training performed during the anaerobic-power training phase put more demand on which energy systems
fast glycolytic and phosphagen systems
important goal for trainers to have with special population clientele
provide clients with initial positive experiences that promote adherence through easily achieved initial successes
specific training goal related to anaerobic-power training phase
short-duration, high-intensity efforts during longer endurance events
