Chapter 2: The ACE Integrated Fitness Training Model

Question 1

Traditional Training Parameters

Answer 1

Cardiorespiratory fitness
Muscular endurance
Muscular strength
Flexibility

Question 2

Contemporary Training Paraments

Answer 2

All 4 of the traditional parameters
Balance
Core conditioning
Speed and Power
Health-behavior change
Movement Efficiency
Etc....

Question 3

Individuals can reduce the risk of developing ______ by staying physically active and exercising

Answer 3

chronic diseases

Question 4

How long should adults exercise for?

Answer 4

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

Question 5

FITT-VP

Answer 5

Frequency
Intensity
Time
Type
Volume
Pattern
Progression

Question 6

ACE Integrated Fitness Training Model for Cardiorespiratory Training

Answer 6

1. Base
2. Fitness
3. Performance

Question 7

ACE Integrated Fitness Training Model for Muscular Training

Answer 7

1. Functional
2. Movement
3. Load/Speed

Question 8

ABC Approach

Answer 8

A - Ask open-ended questions
B - Break down barriers
C - Collaborate

Question 9

Greatest impact that personal trainers can have on a client’s life is…

Answer 9

Help them positively change health-related behaviors and establish positive relationships with exercise

Question 10

Are fitness assessments required?

Answer 10

NO

Question 11

5 movements of movement training

Answer 11

1. Bend-and-lift
2. Single leg
3. Pushing
4. Pulling
5. Rotational

Question 12

Main goal at the end of a training session…

Answer 12

Have the client want to return for the next one

Question 13

• 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

Answer 13

Base Training

Question 14

• Enhancing the aerobic efficiency of the client by progressing the program through increased duration or frequency in sessions
• Start using intervals

Answer 14

Fitness Training

Question 15

RPE (rates of perceived exertion)

Answer 15

6-20 or 0-10

Question 16

Clients have goals that are focused on success in endurance sports and events

Answer 16

Performance Training

Question 17

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

Answer 17

Functional Training

Question 18

Develop solid movement patterns without compromising the posture or stability for the joints

Answer 18

Movement Training

Question 19

• 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

Answer 19

Load/Speed Training