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Strength and Conditioning > Chapter 5 ACE IFT > Flashcards

Chapter 5 ACE IFT Flashcards

1
Q

RAPPORT AND BEHAVIORAL STRATEGIES

A

*After rapport, the most important initial outcome of the client–trainer relationship is the client modifying behavior to establish a habit of regular exercise.

*Successful personal trainers provide clients with positive experiences with exercise.

*After two to four weeks of regular exercise, a client will generally experience more stable positive moods.

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2
Q

PERSONAL TRAINING INVOLVES

A
  • Activities of Daily Living (ADL)•Design specialized programs to enhance ADL
  • Lose weight to positively affect metabolic function
  • Develop good movement patterns to avoid injury/improve posture
  • Enhance cardiorespiratory fitness for heart health endurance and performance
  • Increase muscular development: strength, speed, power
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3
Q

TRADITIONAL TRAINING PARAMETERS

A
  • Aerobic (cardiorespiratory) fitness
  • Muscular endurance
  • Muscular strength
  • Flexibility
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4
Q

CONTEMPORARY TRAINING PARAMETERS

A
  • Health-behavior change
  • Postural stability
  • Kinetic chain mobility
  • Movement efficiency
  • Core conditioning
  • Balance
  • Cardiorespiratory fitness
  • Aerobic and anaerobic
  • Metabolic Markers
  • Ventilatory thresholds
  • Muscular endurance
  • Muscular strength
  • Flexibility
  • Agility, coordination, and reactivity
  • Speed and power
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5
Q

F-I-T-T V-P

A

Frequency
Intensity
Time
Type
Volume
Pattern
Progression

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6
Q

Frequency (Guidelines for Aerobic Exercise)

A

>5 days/wk moderate exercise, >3 days/wk vigorous, or combination of both >3-5 days/wk

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7
Q

Intensity (Guidelines for Aerobic Exercise)

A

Moderate & vigorous intensity recommended for adultsLight to moderate intensity exercise may be beneficial in deconditioned individuals

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8
Q

Time (Guidelines for Aerobic Exercise)

A

30-60 min/day of moderate, 20-60 min/day of vigorous, or both<20 min of exercise per day is beneficial for sedentary individuals

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9
Q

Type (Guidelines for Aerobic Exercise)

A

Regular, purposeful exercise that involves major muscle groups & is continuous & rhythmic in nature is recommended

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10
Q

Volume (Guidelines for Aerobic Exercise)

A

A target volume of >500-1,000 MET- minutes/week is recommended

Increasing pedometer step counts by >2,000 steps/day to reach a daily step count of >7,000 steps/day is beneficial

Exercising below these volumes may still be beneficial for individuals unable to or willing to reach this amount of exercise.

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11
Q

Pattern (Guidelines for Aerobic Exercise)

A

Exercise may be performed in one continuous session per day or in multiple sessions of >10 minutes to accumulate the desired duration and volume of exercise per day.

Exercise in bouts of <10 minutes may yield favorable adaptations in very deconditioned individuals

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12
Q

Progression (Guidelines for Aerobic Exercise)

A

A gradual progression of exercise volume by adjusting exercise duration, frequency and intensity is reasonable until the desired goal(maintenance) is attained.

This approach may enhance adherence and reduce the risks of musculoskeletal injury and adverse cardiac events

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13
Q

Frequency (Guidelines for Resistance Exercise)

A

Each major muscle group should be trained 2-3 days/week

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14
Q

Intensity (Guidelines for Resistance Exercise)

A

60-70% 1-RM (moderate to vigorous intensity) for novice to intermediate exercisers to improve strength>80% 1-RM (vigorous to very vigorous intensity) for experienced strength trainers to improve strength40-50% 1-RM (very light to light intensity) for older individuals beginning exercise to improve strength40-50% 1-RM (very light to light intensity) for sedentary individuals beginning a strength training program<50% 1-RM (light to moderate intensity) to improve muscular endurance20-50% 1-RM in older adults to improve power

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15
Q

Time (Guidelines for Resistance Exercise)

A

No specific duration of training has been identified for effectiveness

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16
Q

Type (Guidelines for Resistance Exercise)

A

Resistance exercises involving each major muscle group recommended

Multi-joint exercises affecting more than one muscle group targeting agonist and antagonist muscle groups

Single-joint exercises targeting major muscle groups may be included

Variety of exercise equipment and/or body weight used

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17
Q

Repetitions (Guidelines for Resistance Exercise)

A

8-12 repetitions are recommended to improve strength and power in most adults
10-15 repetitions are effective in improving strength in middle-aged and older individuals starting exercise
15-20 repetitions are recommended to improve muscular endurance

18
Q

Sets (Guidelines for Resistance Exercise)

A

2-4 sets are recommended for most adults to improve strength and power

A single set of resistance exercise can be effective, especially among older and novice exercisers<2 sets are effective in improving muscular endurance

19
Q

Pattern (Guidelines for Resistance Exercise)

A

Rest intervals of 2-3 minutes between each set of repetitions are effective
A rest of >48 hours between sessions for any single muscle group is recommended

20
Q

Progression (Guidelines for Resistance Exercise)

A

A gradual progression of greater resistance and/or more repetitions per set, and/or increasing frequency is recommended

21
Q

THE FUNCTION—HEALTH—FITNESS—PERFORMANCE CONTINUUM

A

The function–health—fitness—performance continuum posits that exercise programs should follow a progression.

The first component reestablishes proper function.

Advanced client programs should still feature components that maintain or improve health.

22
Q

ACE INTEGRATED FITNESS MODEL (IFT)

A

Two principle components of training:

Functional movement and resistance training

  1. Stability and mobility training
  2. Movement training
  3. Load training
  4. Performance training

Cardiorespiratory training

  1. Aerobic-based training
  2. Aerobic-efficiency training
  3. Anaerobic-endurance training
  4. Anaerobic-power training
23
Q

PHASE 1: STABILITY AND MOBILITY TRAINING

A

The principal goal of phase 1 is to develop postural stability without compromising mobility.

The training focus is on the introduction of low-intensity exercise programs to improve the client’s posture.

Exercise selection focuses on core and balance exercises.

No assessments of muscular strength or endurance are required prior to designing and implementing an exercise program during this phase.

Assessments that should be conducted early in this phase include basic assessments of:

Posture
Balance
Movement
Range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine

24
Q

PHASE 2: MOVEMENT TRAINING

A

The primary focus during phase 2 is training movement patterns.

Movement training focuses on the five primary movements of exercise:

Bend-and-lift movements (e.g., squatting)

Single-leg movements (e.g., lunging)

Pushing movements
Pulling movements
Rotational (spiral) movements

Exercise programs emphasize the proper sequencing of movements and control of the body’s center of gravity.

Whole-body movement patterns that utilize gravity as resistance are emphasized.
The general timeframe for movement training is two to eight weeks.

25
Q

PHASE 3: LOAD TRAINING

A

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

26
Q

PHASE 4: PERFORMANCE TRAINING

A

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.

27
Q

After the first 2-4 weeks of regular physical activity, clients will generally experience:

A

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 .

28
Q

POWER EQUATIONS

A

POWER = FORCE X VELOCITY or POWER = WORK/TIME

Where: FORCE = MASS X ACCELERATION

VELOCITY = DISTANCE/TIME 
WORK = FORCE X DISTANCE
29
Q

PHASE 1: AEROBIC-BASE TRAINING

A

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.

30
Q

PHASE 2: AEROBIC-EFFICIENCY TRAINING

A

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.

31
Q

PHASE 3 TRAINING ZONES

A

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.

32
Q

PHASE 4: ANAEROBIC-POWER TRAINING

A

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

33
Q

What does METS measure?

A

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

34
Q

1 MET stands for:

A

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

35
Q

PHASE 1: AEROBIC-BASE TRAINING

A
  • 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.
36
Q

PHASE 2: AEROBIC-EFFICIENCY
TRAINING

A
  • 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.
37
Q

PHASE 3: ANAEROBIC-ENDURANCE TRAINING

A
  • 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.
38
Q

PHASE 3 TRAINING ZONES

A

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.

39
Q

PHASE 4: ANAEROBIC-POWER TRAINING

A
  • 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
40
Q

SPECIAL POPULATION CLIENTELE

A
  • 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.

Strength and Conditioning (14 decks)

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