ACE Integrated Fitness Training Model

Question 1

Aerobic Training Frequency:
Moderate
Vigorous

Answer 1

5 days/ week moderate

3 days/ week vigorous

Question 2

Aerobic Training Time:
Moderate
Vigorous

Answer 2

moderate 30-60 min/day

vigorous 20-60 min/day

Question 3

Volume - aerobic/day

Answer 3

7,000 steps or greater

Question 4

Foundation of IFT model

Answer 4

Rapport

Question 5

2 components of IFT model

Answer 5

1. functional movement and resistance training

2. cardiorespiratory training

Question 6

4 Phases of functional movement and resistance training

Answer 6

phase 1: stability/mobility training
Phase 2: movement training
phase 3: load training
phase 4: performance training

Question 7

2 primary functions of PT

Answer 7

1. apply strategies for fitness related behavior change and adherence
2. implement comprehensive training plans to help clients reach goals

Question 8

in 2-4 weeks clients will notice improvements in mood due to:

Answer 8

endorphins
increase in self efficacy
neuromuscular adaptations

Question 9

4 phases of cardiorespiratory training

Answer 9

phase 1: aerobic base
phase 2: aerobic efficiency
phase 3: anaerobic endurance
phase 4: anaerobic power training

Question 10

Phase _

stability/mobility training
develop postural stability without compromising mobility

ROM, flexibility, ISOMETRIC CONTRACTIONS, core stabilization spine stabilization and static balance

posture, balance, movement and ROM

Answer 10

Goal of FM/RT phase 1 - Name

Exercises (6)

Assessments (4)

Question 11

*Resistance training should include exercises that build muscular _ performed via controlled _muscle action

movement training
develop mobility without compromising stability

bend/lift, single leg, push, pull, rotation

gravity

endurance , eccentric

Phase _

Answer 11

Goal of FM/RT phase 2 - Name

5 primary movements

Source of resistance

Question 12

Goal of FT/RT phase 3 - Name

*increase in

Answer 12

load training
addition of external force - changes in body comp, strength, hypertrophy

motor unit recruitment

Question 13

FITT-VP (followed in phase 3)

Answer 13

frequency, intensity, time type, volume, progression

Question 14

Goal of FM/RT phase 4 - Name

exercises (5)

Answer 14

Performance training

to improve speed, agility, quickness, reactivity and power

improve body comp, lean muscle

plyometric jumping, kettlebell swings, full body exercises, medicine ball throw, olympic style lifts

Question 15

In phase 4 of FM/RT place emphasis on minimizing time between _ and _ phase of muscle action
*increase in

Answer 15

eccentric to concentric - faster movement from lengthened to shortened

increase in rate coding - speed at which motor units stimulate muscles to contract

Question 16

Power definition

Answer 16

rate at which force is produced over a given distance

Question 17

CR Training phase 1 goal - name

intensity

Answer 17

aerobic base training
establish baseline aerobic fitness for clients that have been sedentary

steady state in low to moderate range, RPE 3-4, 3-5 days/ week

Question 18

Talk test

Answer 18

determines heart rate at VT1

can be used to gain understanding of RPE

Question 19

Talk test - talk comfortably in sentences =

VT1 RPE =

Answer 19

below VT1

4 to 5

Question 20

CR Training phase 2 goal - name

Answer 20

aerobic efficiency

introduce intervals - at or just above VT1, RPE 5

with goal of improving endurance

fat utilization as fuel

Question 21

CR Training phase 3 goal - name

exercises

Answer 21

anaerobic endurance

improve performance in endurance events

high intensity intervals

Question 22

Training time spent at:

below VT1
btwn VT1 and VT2
above VT2

Answer 22

below VT1 70-80%

btwn VT and VT2 less than 10%

above VT2 10-20%

Question 23

Zone 1

Zone 2

Zone 3 and RPE

Answer 23

below VT1

above VT1 to just below VT2

at or above VT2 RPE 7 to 8

Question 24

CR Training phase 4 goal - name

Answer 24

anaerobic power training

new intervals performed above VT2

very short intervals, long recovery

Question 25

Phase 4, Zone 3 RPE

Answer 25

9 to 10

Question 26

linear periodization

Answer 26

consistent protocol within microcycle and changes variables after each microcycle

Question 27

undulating periodization

Answer 27

provides different protocol within microcycle and changes variables after each microcycle

Question 28

to improve power

Answer 28

manipulate time of force production through different loading techniques that involve quick acceleration and deceleration

Question 29

below VT1 RPE

at VT1 RPE

Answer 29

below 3 to 4

at 4 to 5

Question 30

primary goal of introducing interval training in phase 2 of the CR training program
**missed this on test

Answer 30

To improve aerobic endurance by raising the intensity of exercise and by improving client’s ability to use fat for fuel