ACE Integrated Fitness Training Model

Question 1

Aerobic (Cardiovascular Endurance) frequency recommendation

Answer 1

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

Question 2

Aerobic (Cardiovascular Endurance) intensity recommendation

Answer 2

• moderate and/or vigorous intensity is recommended for most adults
• light to moderate intensity exercise may be beneficial for those who are deconditioned

Question 3

Aerobic (Cardiovascular Endurance) time recommendation

Answer 3

• 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

Question 4

Aerobic (Cardiovascular Endurance) type recommendation

Answer 4

regular, purposeful exercises that involves major muscle groups and is continuous and rhythmic in nature

Question 5

Aerobic (Cardiovascular Endurance) volume recommendation

Answer 5

• 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

Question 6

Aerobic (Cardiovascular Endurance) pattern recommendation

Answer 6

• 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

Question 7

Aerobic (Cardiovascular Endurance) progression recommendation

Answer 7

• 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

Question 8

Resistance Exercise frequency recommendation

Answer 8

each major muscle group 2-3 days/week

Question 9

Resistance Exercise intensity recommendation

Answer 9

1. Novice to Intermediate: 60-70% 1RM (moderate to vigorous)
2. Experienced Strength Trainees: >80% 1RM (vigorous to very vigorous)
3. Beginner Older Adults: 40-50% 1RM (very light to light)
4. Beginner Sedentary Individuals: 40-50% 1RM (very light to light)
5. Improve Muscular Endurance: <50% 1RM (light to moderate intensity)
6. Older Adults to Improve Power: 20-50% 1RM

Question 10

Resistance Exercise time recommendation

Answer 10

no specific duration has been identified for effectiveness

Question 11

Resistance Exercise type recommendation

Answer 11

• 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

Question 12

Resistance Exercise repetitions recommendation

Answer 12

• 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

Question 13

Resistance Exercise sets recommendation

Answer 13

• 2-4 sets for strength and power
• single set can be effective in older and novice individuals
• 2 or less sets for muscular endurance

Question 14

Resistance Exercise pattern recommendation

Answer 14

• 2-3 min rest intervals

- rest of at least 48 hours between sessions for any single muscle group

Question 15

Resistance Exercise progression recommendation

Answer 15

a gradual progression of greater resistance, and/or more reps per set, and/or increasing frequency

Question 16

the progression (continuum) that exercise programs should follow

Answer 16

Function-Health-Fitness-Performance (FHFP) continuum

Question 17

T/F: Each client will start at the same point on the FHFP continuum.

Answer 17

False

may start at different points based on their personal health, fitness, and goals

Question 18

Function activities/exercises/training

Answer 18

stability, mobility, and balance

Question 19

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)?

Answer 19

4-6 weeks

Question 20

what the ACE IFT model is built upon (first stage of the client-trainer relationship)

Answer 20

rapport

Question 21

4 stages of the client-trainer relationship

Answer 21

1) rapport
2) investigation
3) planning
4) action

Question 22

the 2 principal training components of the ACE IFT model

Answer 22

1) functional movement and resistance training

2) cardiorespiratory training

Question 23

the 4 stages of functional movement and resistance training

Answer 23

1) stability and mobility training
2) movement training
3) load training
4) performance training

Question 24

the 4 stages of cardiorespiratory training

Answer 24

1) aerobic-base training
2) aerobic-efficiency training
3) anaerobic-endurance training
4) anaerobic-power training

Question 25

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.

Answer 25

True

Question 26

After 2-4 weeks of regular physical activity, clients will generally experience more stable positive moods due to:

Answer 26

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

Question 27

a neurotransmitter; acts as a synaptic messenger in the brain and as an inhibitor of pain pathways; plays a role in mood and sleep

Answer 27

serotonin

Question 28

natural opiates produced in the brain that function to reduce pain and improve mood

Answer 28

endorphin

Question 29

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.

Answer 29

True

Question 30

the 4 phases of the functional movement and resistance training component of the ACE IFT model are based on these 3 principles

Answer 30

specificity, overload, and progression

Question 31

assessment that should be conducted early in the stability and mobility phase of training

Answer 31

1) posture 2) balance 3) movement 4) range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine

Question 32

goal of the stability and mobility phase of training

Answer 32

develop postural stability throughout the kinetic chain without compromising mobility at any point in the chain

Question 33

recommended number of weeks for the stability and mobility phase of training

Answer 33

2-3 weeks

Question 34

5 primary movements of the movement phase of training

Answer 34

1) bend-and-lift movement 2) single-leg movements 3) pushing movements 4) pulling movements 5) rotational (spiral) movements

Question 35

emphasis of exercise programs during the movement phase of training

Answer 35

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

Question 36

model used during the load training phase

Answer 36

FITT-VP | frequency, intensity, time, type, volume, and progression

Question 37

phase of training that emphasizes specific training to improve speed, agility, quickness, reactivity, and power

Answer 37

performance training phase

Question 38

types of exercises used during the performance training phase

Answer 38

plyometrics, jump training, medicine ball throws, kettlebell lifts, Olympic-style lifts

Question 39

T/F: Load training focuses on strength training to improve rate coding.

Answer 39

False improve muscle motor unit recruitment

Question 40

T/F: Power training focuses on increased rate coding.

Answer 40

True

Question 41

the speed at which the motor units stimulate muscles to contract and produce force

Answer 41

rate coding

Question 42

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.

Answer 42

True

Question 43

phase of the cardiorespiratory training component that focuses on developing an aerobic base in clients to have been sedentary or near-sedentary

Answer 43

aerobic-base training phase

Question 44

T/F: Exercise performed during the aerobic-base training phase should be at steady-state intensities at the low-to-moderate range.

Answer 44

True

Question 45

best method to use during the aerobic-base training phase to monitor intensity

Answer 45

talk test

Question 46

appropriate RPE for the aerobic-base training phase

Answer 46

3-4

Question 47

end goal of the aerobic-base training phase

Answer 47

20-30 min, 3-5 days/week at RPE 3 or 4

Question 48

methods used during the aerobic-efficiency training phase

Answer 48

1) increased session duration 2) increased session frequency 3) introduction of aerobic intervals

Question 49

goal of interval training during the aerobic-efficiency training phase

Answer 49

raising intensity of exercise performed at VT1 and improving the utilization of fat as fuel

Question 50

RPE range that approximates VT1

Answer 50

4-5

Question 51

primary focus of the anaerobic-endurance training phase

Answer 51

help improve performance in endurance events or train fitness enthusiasts for higher levels of cardiorespiratory fitness

Question 52

the cardiorespiratory training phase that introduces a mix of training below VT1, b/w VT1 and VT2, and above VT2

Answer 52

anaerobic-endurance training phase

Question 53

typical training time and frequency for the anaerobic-endurance training phase

Answer 53

20 min to multiple hours, 3-7 days/week

Question 54

percentage of time elite endurance athletes train at or below VT1

Answer 54

70-80%

Question 55

percentage of time elite endurance athletes train b/w VT1 and VT2

Answer 55

<10%

Question 56

percentage of time elite endurance athletes train at or above VT2

Answer 56

10-20%

Question 57

the interval training performed during the anaerobic-power training phase put more demand on which energy systems

Answer 57

fast glycolytic and phosphagen systems

Question 58

important goal for trainers to have with special population clientele

Answer 58

provide clients with initial positive experiences that promote adherence through easily achieved initial successes

Question 59

specific training goal related to anaerobic-power training phase

Answer 59

short-duration, high-intensity efforts during longer endurance events