Chapter 2: The ACE Integrated Fitness Training Model Flashcards
Traditional Training Parameters
Cardiorespiratory fitness
Muscular endurance
Muscular strength
Flexibility
Contemporary Training Paraments
All 4 of the traditional parameters Balance Core conditioning Speed and Power Health-behavior change Movement Efficiency Etc....
Individuals can reduce the risk of developing ______ by staying physically active and exercising
chronic diseases
How long should adults exercise for?
150 minutes/week of moderate-intensity cardiorespiratory activity
75 minutes/week of vigorous-intensity aerobic physical activity
OR a combination of the two
2+ days/week of muscle strengthening activities involving all major muscle groups
FITT-VP
Frequency Intensity Time Type Volume Pattern Progression
ACE Integrated Fitness Training Model for Cardiorespiratory Training
- Base
- Fitness
- Performance
ACE Integrated Fitness Training Model for Muscular Training
- Functional
- Movement
- Load/Speed
ABC Approach
A - Ask open-ended questions
B - Break down barriers
C - Collaborate
Greatest impact that personal trainers can have on a client’s life is…
Help them positively change health-related behaviors and establish positive relationships with exercise
Are fitness assessments required?
NO
5 movements of movement training
- Bend-and-lift
- Single leg
- Pushing
- Pulling
- Rotational
Main goal at the end of a training session…
Have the client want to return for the next one
- Focusing on developing an initial aerobic base in clients who have been insufficiently active
- Getting people more consistent
- No cardiorespiratory assessments are recommended
- Client cannot performed exercise bouts of at lease 20 minutes at least 3 days/week
- Use talk test
Base Training
- Enhancing the aerobic efficiency of the client by progressing the program through increased duration or frequency in sessions
- Start using intervals
Fitness Training
RPE (rates of perceived exertion)
6-20 or 0-10
Clients have goals that are focused on success in endurance sports and events
Performance Training
Establish or reestablish postural stability, mobility of the kinetic chain and introduction of programs that improve our joint function with improvements in muscular endurance, flexibility, core function, static balance, and dynamic balance
Functional Training
Develop solid movement patterns without compromising the posture or stability for the joints
Movement Training
- Apply external loads to the movements that create a need for increases in force production that results in muscular adaptations occurring
- HIIT
- Plyometrics
- Power lifiting
Load/Speed Training
