Chapter 5 ACE IFT Flashcards

Question

PHASE 3: LOAD TRAINING

Answer 1

In phase 3, the exercise program is advanced with the addition of an external force. Knowledge of exercise science related to resistance training is applied. Assessments of muscular strength and endurance are introduced. Many clients will stay in this phase for many years. Before progressing to phase 4, clients should develop the prerequisite strength necessary to move into training for:•Power•Speed•Agility•Quickness

Answer 2

Phase 4 emphasizes specific training to improve speed, agility, quickness, reactivity, and power. Many clients will not progress to this stage of training. Assessments for measuring power, speed, agility, and quickness can be performed. Power training can also be effective at helping clients improve body composition.

Answer 3

Changes in hormone and neurotransmitter levels (ie: endorphins, serotonin, and norepinephrine) Increased self-efficacy with task and possibly short term goal achievement Improved performance due to the positive neuromuscular adaptations to exercise that follow the initial delayed onset muscle soreness (DOMS) with accompanied temporary decreases in strength These positive factors will enhance adherence behaviors but it only becomes beneficial if the client makes it through the first 2-4 weeks of regular exercise .

Answer 4

POWER = FORCE X VELOCITY or POWER = WORK/TIME Where: FORCE = MASS X ACCELERATION ``` VELOCITY = DISTANCE/TIME WORK = FORCE X DISTANCE ```

Answer 5

Phase 1 is focused on developing an initial aerobic base in clients who have been sedentary or near-sedentary. The intent is to build improvements in: Health Endurance Energy Mood Caloric expenditure Exercise should be performed at steady-state intensities in the low-to-moderate intensity range. No assessments are recommended during the aerobic-base phase.

Answer 6

The second phase is dedicated to enhancing the client’s aerobic efficiency by: Progressing the program through increased duration of sessions Increasing the frequency of sessions when possible Introducing aerobic intervals The goal of introducing intervals is to improve: Aerobic endurance by raising the intensity of exercise The client’s ability to utilize fat as a fuel source Trainers can conduct the submaximal talk test to determine heart rate at the first ventilatory threshold (VT1). Some clients may perform cardiorespiratory exercise in this phase for many years if they have no goals of improving performance.

Answer 7

Balancing training time spent below VT1, between VT1 and VT2, and at or above VT2 should be considered. Zone 1 (\< VT1): 70–80% of training time Zone 2 (VT1 to \< VT2): \<10% of training time Zone 3 (\> VT2): 10–20% of training time The personal trainer should watch for signs of overtraining and scale back the program if symptoms occur.

Answer 8

The primary focus is building on previous training, while also introducing new intervals for anaerobic power. These intervals are short-duration, high-intensity, and very taxing. Clients working in this phase: Are training for competition Have specific goals that relate to short-duration, high-intensity efforts during longer endurance events

Answer 9

metabolic equivalent of task. METs-minutes= The product of metabolic equivalents and minutes of exercise. MET is a term used to represent the intensity of exercise

Answer 10

the amount of oxygen you consume and the number of calories you burn at rest

Answer 11

* Phase 1 is focused on developing an initial aerobic base in clients who have been sedentary or near-sedentary. * The intent is to build improvements in: * Health * Endurance * Energy * Mood * Caloric expenditure * Exercise should be performed at steady-state intensities in the low-to-moderate intensity range. * No assessments are recommended during the aerobic-base phase.

Answer 12

* The second phase is dedicated to enhancing the client’s aerobic efficiency by: * Progressing the program through increased duration of sessions * Increasing the frequency of sessions when possible * Introducing aerobic intervals * The goal of introducing intervals is to improve: * Aerobic endurance by raising the intensity of exercise * The client’s ability to utilize fat as a fuel source * Trainers can conduct the submaximal talk test to determine heart rate at the first ventilatory threshold (VT1). * Some clients may perform cardiorespiratory exercise in this phase for many years if they have no goals of improving performance.

Answer 13

* During phase 3, the primary focus is to improve performance. * Assessment of the client’s cardiorespiratory capacity at the second ventilatory threshold (VT2) is appropriate. * Higher-intensity intervals that develop anaerobic endurance are introduced.

Answer 14

Balancing training time spent below VT1, between VT1 and VT2, and at or above VT2 should be considered. * Zone 1 (\< VT1): 70–80% of training time * Zone 2 (VT1 to \< VT2): \<10% of training time * Zone 3 (\> VT2): 10–20% of training time • The personal trainer should watch for signs of overtraining and scale back the program if symptoms occur.

Answer 15

* The primary focus is building on previous training, while also introducing new intervals for anaerobic power. * These intervals are short-duration, high-intensity, and very taxing. * Clients working in this phase: * Are training for competition * Have specific goals that relate to short-duration, high-intensity efforts during longer endurance events

Answer 16

* After clients with special needs have been cleared by their physicians, they can begin exercising. * The ACE IFT Model can be used with special-population clients. * The most important goal is to provide them with initial positive experiences that promote adherence through comfortably achieved initial successes.