Chapt. 5 Understanding The ACE Integrated Fitness Training Model

Question 1

What is the recommended frequency for cardiovascular endurance exercises for apparently healthy adults?

Answer 1

Five or more days with moderate exercise, three or more days of vigorous exercise or a combination of the two.

Question 2

What is the cardiovascular endurance exercise intensity recommended for apparently healthy adults?

Answer 2

A combination of Moderate and vigorous exercise for most and moderate to light exercise for deconditioned clients.

Question 3

What is the recommended time for cardiovascular endurance exercise for apparently healthy adults?

Answer 3

30 to 60 minutes per day for moderate exercise, and 20 to 60 minutes per day for vigorous exercise. less than 20 minutes per day for sedentary individuals.

Question 4

What is the recommended frequency for resistant training or apparently healthy adults?

Answer 4

2 to 3 times per week for every major muscle group.

Question 5

What is the recommended intensity for resistance training or apparently healthy adults?

Answer 5

Intermediate/novice: 60% to 70% of one rep max at a moderate/vigorous intensity.
Experience clients: 80% or more of one rep max at vigorous to very vigorous intensity.
Sedentary/older adults 40% to 50% of the one rep max at light/very light intensity.
Less than 50% of one rep max at moderate to light intensity level for improving muscular endurance. 20% to 50% of one rep max a month for improving muscular endurance in adults.

Question 6

What is the function health fitness performance continuum?

Answer 6

The premise that exercise programs should follow a progression that first reestablishes proper function, then improves health, then develops and advances fitness and finally enhances performance. The first component includes individuals who need to focus on improving functional activities related to daily living before they can safely engage in moderate intensity physical activities to improve overall health. It also includes activities such as stability/mobility and balance training which we need to be addressed prior to engaging in routine physical activities or structured exercise programs. The second component of this model is exercise for improved health, which serves as a critical element of every exercise program. Clients who have been sedentary for many years will generally need to adhere to a regular exercise program focused on improved function and health for at least the initial conditioning stage, 4 to 6 weeks before focusing on exercise program variable such as frequency intensity and duration that move them into the fitness domain.

Question 7

What is the functional movement and resistance training component of phase 1 ?

Answer 7

Stability and mobility training

Question 8

What is the funcional movement and resistance training component of phase 2?

Answer 8

Movement training

Question 9

What is the functional movement and resistance training component of phase 3?

Answer 9

Load training

Question 10

What is the functional movement and resistance training component of phase 4?

Answer 10

Performance training

Question 11

What are the phases in the ACE (integrated fitness training)IFT model?

Answer 11

Function, health, fitness, Performance

Question 12

What are the phases in cardio respiratory training in the ACE IFT model?

Answer 12

Phase 1: aerobic base training

Phase 2: aerobic efficiency training, Phase 3: anaerobic endurance training, phase 4: anaerobic power training.

Question 13

What should be accomplished during the first session with a client?

Answer 13

Measuring blood pressure, heart rate, weight, height (health risk appraisal).

Question 14

What should be accomplished during the first or second session with a client?

Answer 14

Game medical clearance for exercise if necessary, assisted her posture, flexibility and administer movement screens.

Question 15

Which should be accomplished with a client within the first week?

Answer 15

Dynamic and static balance, core function.

Question 16

Which should be accomplished within the second week?

Answer 16

Assessments such as flexibility, aerobic capacity and body composition.

Question 17

We should be accomplished with a client in the third week?

Answer 17

Muscular endurance and strength, assessments related to skill such as agility, speed, reaction time, coordination and power- vary by needs/goals.

Question 18

What is the training focus of phase 1 in ACE IFT model?

Answer 18

Low intensity exercises, improvement on muscular endurance, muscular balance, core function, static and dynamic balance for posture and flexibility. Neutral position, improve the function and strength of the muscles that are responsible for stabilizing the center of gravity and spine during movement. Assessments include balance, movement, posture, range of motion at the hip, shoulder, ankle, lumbar spine and thoracic spine.

Question 19

What is the training focus of phase 2 in the ACE IFT model?

Answer 19

Movement training: bend and lift movements such as sitting down, standing up and squatting down. Single leg movements such as lunging and stepping forward to pick some thing off the ground. Pushing movement in the direction overhead, lateral, forward and download. Pulling movement such as picking up with child. Rotational movements such as reaching across with the body and spiral rotation. Anatomical position in the planes of motion.

Question 20

Sagittal plane:

Answer 20

Cuts body into right and left halves

Question 21

Frontal plane:

Answer 21

Cuts body into back and front halves

Question 22

Transverse plane:

Answer 22

Cute the body into upper and lower halves

Question 23

What is the training focus of phase 3 in the ACE IFT model?

Answer 23

Load Training, goals addressed, body composition changed, muscular endurance and muscular strength, muscular hyper trophy, motor unit recruitment, and undulating periodization or linear

Question 24

What are the goals for phase 4 in the ACE IFT model?

Answer 24

Improving clients quickness, speed, agility, power and reactivity.

Question 25

Power equations:

Answer 25

Force = mass X acceleration

Velocity = distance/time

Work= force X distance

Power =force X velocity OR
Power= work/time

Question 26

What is rate coding and how is this increased?

Answer 26

The speed that motor units stimulate a muscle in order to produce force/contract. This can be achieved by minimizing transition time from the eccentric to concentric actions and maximizing the stretch flex.

Question 27

What are the components of phase 1 of aerobic based training in ACE IFT cardio respiratory training?

Answer 27

Steady state training at low/ moderate range under first ventilator threshold.
RPE at 3-4 on scale of 0-10.
Talk test: talking comfortably while exercising.

Question 28

What are the components and goals of phase 2 of aerobic efficiency training in ACE IFT cardio respiratory training?

Answer 28

Improve aerobic efficiency by increasing the frequency, duration and intensity. Introduction of intervals at or slightly above VT1 or an RPE of approximately five.

Question 29

What are the goals of phase 3 of anaerobic endurance training in ACE IFT cardio respiratory training?

Answer 29

Improving clients performance for endurance events, training other fitness enthusiast for higher levels of cardio fitness, introducing higher intensity interval’s for tolerance and lactate threshold training, balance of time under VT1, between VT1-VT2 and over VT2