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ACE CPT > Ch 5 Introduction to ACE IFT Model > Flashcards

Ch 5 Introduction to ACE IFT Model Flashcards

1
Q

What dimensions of physical wellness can ACE trainers aid clients with?

A
  • posture
  • movement
  • flexibility
  • balance
  • strength
  • cardio-respiratory health
  • endurance
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2
Q

Health-Fitness-Performance Continuum

A

prioritizes health as the foundation to all physical fitness goals, upon which performance might then be improved

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3
Q

General Exercise Recommendations For Adults - Cardio

A
  • > 5 days/wk | 40-60% | >30min
  • > 3 days/wk | >60% | 20-25 min
  • 3-5 days/wk | combo | 20-30min
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4
Q

General Exercise Recommendations For Adults - Resistance

A

2-3 days/wk | 60-80% 1RM or RPE 5-6 | 2-4 sets x 8-25 reps

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5
Q

General Exercise Recommendations For Adults - Flexibility

A

> 2-3 days/wk | limit of discomfort within ROM | >4 reps x 15-60 sec

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6
Q

Formerly sedentary clients may need ___ weeks for initial conditioning

A

4-6

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7
Q

The ACE IFT model distinguishes two main categories of training…

A
  • functional movement and resistance
  • cardiorespiratory endurance
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8
Q

Progression of Functional Movement and Resistance

A
  • stability/mobility
  • movement training
  • load training
  • performance training
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9
Q

When to program Stability/Mobility Training

A
  • 2-3 wks
  • posture, balance, and movement within ROM
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10
Q

When to program Movement Training

A
  • 2-8 wks
  • COG/ROM
  • dynamic balance
  • flexibility
  • control and coordination of movement
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11
Q

When to program Load Training

A
  • some clients will remain in this phase
  • body comp, strength, endurance, hypertrophy
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12
Q

When to program Performance Training (Strength)

A
  • per need
  • speed, agility, power, reactivity
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13
Q

Progression of Cardiorespiratory Training

A
  • aerobic base
  • aerobic efficiency
  • anaerobic endurance
  • anaerobic power
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14
Q

When to program Aerobic Base

A
  • training time varies by fitness
  • low/moderate intensity
  • build up to 20-30min, 3-5 days/wk
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15
Q

When to program Aerobic Efficiency

A
  • some clients may remain in this phase
  • VT1/RPE 5
  • intervals of training
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16
Q

When to program Anaerobic Endurance

A
  • per need
  • VT1 (majority) - VT2 (10%)
  • intervals
  • 1-2 sessions/wk
17
Q

When to program Anaerobic Power

A
  • per need
  • RPE >9, short bursts
  • long overall sessions
  • 1-2 sessions/wk

ACE CPT (9 decks)

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