Chapter 5 - ACE IFT Model

Question 1

What is the ACE exercise program continuum?

Answer 1

Function–Health–Fitness–Performance

Question 2

What are the two principal training components of the ACE IFT Model?

Answer 2

1) functional movement and resistance training

2) cardiorespiratory training

Question 3

What are the phases of functional movement and resistance training according to the ACE IFT model?

Answer 3

Phase 1: stability and mobility training
Phase 2: movement training
Phase 3: load training
Phase 4: strength training

Question 4

What are the phases of cardiorespiratory training according to the ACE IFT model?

Answer 4

Phase 1: aerobic base training
Phase 2: aerobic efficiency training
Phase 3: anaerobic endurance training
Phase 4: anaerobic power training

Question 5

What is the focus of phase 1 (stability and mobility training) in functional movement and resistance training?

Answer 5

The focus is on the introduction of low-intensity exercise programs to improve muscle balance, muscular endurance, core function, flexibility, and static and dynamic balance to improve the client’s posture.

Question 6

What type of exercises should be used in stability and mobility training?

Answer 6

• core and balance exercises that improve the strength and function of the tonic muscles responsible for stabilizing the spine and COG during movement
• exercises using body weight or body segment weights as resistance

Question 7

What assessment should be conducted during stability and mobility training?

Answer 7

• posture
• balance
• movement
• range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine

Question 8

What is the focus of phase 2 (movement training) in functional movement and resistance training?

Answer 8

The focus is on training movement patterns.

• bend and lift
• single leg
• pushing
• pulling
• rotational

Question 9

What is the focus of phase 3 (load training) in functional movement and resistance training?

Answer 9

The focus is on addressing postural imbalances and motor control to help clients develop the prerequisite stability and proper movement sequences to allow for external loads to be safely added during full-body movements; later additional external force is added placing emphasis on muscular force production.

Question 10

What is the focus of phase 4 (performance training) in functional movement and resistance training?

Answer 10

The focus is on specific training to improve speed, agility, quickness, reactivity and power.

Question 11

Power =

Answer 11

force x velocity OR

work / time

Question 12

Force =

Answer 12

Mass X Acceleration

Question 13

Velocity =

Answer 13

distance/time

Question 14

Work =

Answer 14

force x distance

Question 15

What is the focus of phase 1 of cardiorespiratory training?

Answer 15

The focus is on developing an initial aerobic base in clients who have been sedentary or near sedentary.

Question 16

What is the focus of phase 2 of cardiorespiratory training?

Answer 16

The focus is on enhancing the clients aerobic efficiency by progressing the program through increased during of session when possible, and the introduction of aerobic intervals.

Question 17

What is the focus of phase 3 of cardiorespiratory training?

Answer 17

The focus is on designing training programs that help improve performance in endurance events or to train fitness enthusiasts for higher levels of cardiorespiratory fitness.

Question 18

What is the focus of phase 4 of cardiorespiratory training?

Answer 18

The focus is to build on the training done in the previous three phases while also introducing new intervals that are designed to enhance anaerobic power.