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ACE Lesson 15: ACE IFT Model > ACE Integrated Fitness Training Model > Flashcards

ACE Integrated Fitness Training Model Flashcards

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1
Q

Aerobic (Cardiovascular Endurance) frequency recommendation

A

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

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2
Q

Aerobic (Cardiovascular Endurance) intensity recommendation

A
  • moderate and/or vigorous intensity is recommended for most adults
  • light to moderate intensity exercise may be beneficial for those who are deconditioned
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3
Q

Aerobic (Cardiovascular Endurance) time recommendation

A
  • 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
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4
Q

Aerobic (Cardiovascular Endurance) type recommendation

A

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

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5
Q

Aerobic (Cardiovascular Endurance) volume recommendation

A
  • 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
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6
Q

Aerobic (Cardiovascular Endurance) pattern recommendation

A
  • 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
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7
Q

Aerobic (Cardiovascular Endurance) progression recommendation

A
  • 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
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8
Q

Resistance Exercise frequency recommendation

A

each major muscle group 2-3 days/week

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9
Q

Resistance Exercise intensity recommendation

A
  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
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10
Q

Resistance Exercise time recommendation

A

no specific duration has been identified for effectiveness

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11
Q

Resistance Exercise type recommendation

A
  • 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
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12
Q

Resistance Exercise repetitions recommendation

A
  • 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
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13
Q

Resistance Exercise sets recommendation

A
  • 2-4 sets for strength and power
  • single set can be effective in older and novice individuals
  • 2 or less sets for muscular endurance
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14
Q

Resistance Exercise pattern recommendation

A
  • 2-3 min rest intervals

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

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15
Q

Resistance Exercise progression recommendation

A

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

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16
Q

the progression (continuum) that exercise programs should follow

A

Function-Health-Fitness-Performance (FHFP) continuum

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17
Q

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

A

False

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

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18
Q

Function activities/exercises/training

A

stability, mobility, and balance

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19
Q

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)?

A

4-6 weeks

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20
Q

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

A

rapport

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21
Q

4 stages of the client-trainer relationship

A

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

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22
Q

the 2 principal training components of the ACE IFT model

A

1) functional movement and resistance training

2) cardiorespiratory training

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23
Q

the 4 stages of functional movement and resistance training

A

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

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24
Q

the 4 stages of cardiorespiratory training

A

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

25
Q

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.

A

True

26
Q

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

A

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

27
Q

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

A

serotonin

28
Q

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

A

endorphin

29
Q

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.

A

True

30
Q

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

A

specificity, overload, and progression

31
Q

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

A

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

32
Q

goal of the stability and mobility phase of training

A

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

33
Q

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

A

2-3 weeks

34
Q

5 primary movements of the movement phase of training

A

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

35
Q

emphasis of exercise programs during the movement phase of training

A

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

36
Q

model used during the load training phase

A

FITT-VP

frequency, intensity, time, type, volume, and progression

37
Q

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

A

performance training phase

38
Q

types of exercises used during the performance training phase

A

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

39
Q

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

A

False

improve muscle motor unit recruitment

40
Q

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

A

True

41
Q

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

A

rate coding

42
Q

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.

A

True

43
Q

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

A

aerobic-base training phase

44
Q

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

A

True

45
Q

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

A

talk test

46
Q

appropriate RPE for the aerobic-base training phase

A

3-4

47
Q

end goal of the aerobic-base training phase

A

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

48
Q

methods used during the aerobic-efficiency training phase

A

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

49
Q

goal of interval training during the aerobic-efficiency training phase

A

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

50
Q

RPE range that approximates VT1

A

4-5

51
Q

primary focus of the anaerobic-endurance training phase

A

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

52
Q

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

A

anaerobic-endurance training phase

53
Q

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

A

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

54
Q

percentage of time elite endurance athletes train at or below VT1

A

70-80%

55
Q

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

A

<10%

56
Q

percentage of time elite endurance athletes train at or above VT2

A

10-20%

57
Q

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

A

fast glycolytic and phosphagen systems

58
Q

important goal for trainers to have with special population clientele

A

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

59
Q

specific training goal related to anaerobic-power training phase

A

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

ACE Lesson 15: ACE IFT Model (1 decks)

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