Ch. 2 The ACE Integrated Fitness Training Model

Question 1

Traditional Training Parameters:

Answer 1

Cardiorespiratory (aerobic) fitness
Muscular endurance
Muscular strength
Flexibility

Question 2

Contemporary Training Parameters:

Answer 2

Health-behavior change
Postural stability
Kinetic chain mobility
Movement efficacy
Core conditioning
Balance
(Traditional training parameter components)
Agility, coordination, and reaction time
Speed and power

Question 3

For substantial health benefits, adults should do at least _____ minutes a week of ___________ cardiorespiratory PA.

Answer 3

150

Moderate intensity

Question 4

For substantial health benefits, adults should do at least _____ minutes a week of ___________ aerobic OA.

Answer 4

75

Vigorous intensity

Question 5

For substantial health benefits, how often should adults participate in muscle-strengthening activities of at least moderate intensity, involving all major muscle groups?

Answer 5

2 or more times a week

Question 6

Functional-Health-Fitness-Performance Continuum

Answer 6

Based on the premise that human movement and fitness can progress and regress along a spectrum that starts with developing or reestablishing basic functional movements and extends to performing highly advanced and specialized motions and physical work seen in athletics.

Question 7

Lifecycle factors:

Answer 7

Infant & child development
Adolescent and pubescent growth spurts
Adulthood
Pregnancy
Aging

Question 8

Lifestyle factors:

Answer 8

Smoking
Excessive alcohol consumption
Poor nutrition
Inadequate sleep
Physical activity

Question 9

3 Tenets of the ACE Mover Philosophy:

Answer 9

Each professional interaction is client-centered, with a recognition that clients are the foremost experts on themselves
Powerful open-ended questions and active listening are utilized in every session with clients
Clients are genuinely viewed as resourceful and capable of change

Question 10

ABC’s of ACE Mover Method

Answer 10

Ask open-ended questions
Break down barriers
Collaborate

Question 11

In the cardiorespiratory training IFT model, what is the base training level focused on?

Answer 11

Focused on getting people to move consistently to establish basic cardiorespiratory endurance to improve health, energy, mood, and caloric expenditure.

Question 12

When can you move from the base to fitness training level in the cardiorespiratory IFT model?

Answer 12

When the client is able to perform cardiorespiratory exercise 3-5 times a week for a duration of 20 minutes or more.

Question 13

In the cardiorespiratory training IFT model, what is the fitness training level focused on?

Answer 13

On enhancing the client’s aerobic efficiency by progressing the program through increased duration of sessions, increased frequency of sessions when possible, and the integration of exercise performed at and above VT1.

Question 14

When should a client move from the fitness to the performance training level in the cardiorespiratory IFT model?

Answer 14

When they have performance-oriented goals (endurance sports/events)

Question 15

In the cardiorespiratory training IFT model, what is the performance training level focused on? List some examples.

Answer 15

Performance through increased speed, power, and endurance.

Running a marathon for a specific time, personal record for an event, finishing top 5 for a competition.

Question 16

In the muscular training IFT model, what is the functional training level focused on?

Answer 16

Establishing, or in many cases, reestablishing, postural stability and kinetic chain mobility through the introduction of exercise programs that improve joint function through improved muscular endurance, flexibility, core function, static balance, and dynamic balance

Question 17

What kind of exercise selection does the functional training level of muscular training IFT include?

Answer 17

Core and balance exercises that improve strength and functions of the muscles responsible for stabilizing the spine and center of gravity (COG) during static positions and dynamic movements.

Question 18

In the muscular training IFT model, what is the movement training level focused on?

Answer 18

Helping clients develop good movement patterns without compromising postural or joint stability

Question 19

What are the 5 primary movement patterns in the movement training level of the muscular training IFT model?

Answer 19

Bend-and-lift movements
Single-leg movements
Pushing movements
Pulling movements
Rotational movements

Question 20

In the muscular training IFT model, what is the load/speed training level focused on?

Answer 20

Applying external loads to movements that create a need for increased force production that results in muscular adaptations

Question 21

In the muscular training IFT model, for a client who has athletic performance goals in load/speed training, what kind of exercises should you integrate?

Answer 21

Speed, agility, quickness, and power