Chapter 5: Understanding The ACE Integrated Fitness Model

Question 1

What is the purpose of the ACE IFT?

Answer 1

A logical system that helps trainers to determine appropriate assessments, exercises, and progressions for clients based on their unique health, fitness, needs, and goals

Question 2

How does a trainer know when and how to program for facilitating behavioral change, improving posture, flexibility, balance, core function, cardio respiratory fitness, or endurance, and strength?

Answer 2

Using the ACE IFT model

Question 3

What are some benefits of regular activity experienced at around 2-4 weeks?

Answer 3

1. Stable Positive Mood:
   - changes in hormone and neuro transmitter levels of endorphins, serotonin, and norepinephrine
2. Increased Self-Efficacy with task and possibly short-term goal achievement
3. Improved performance due to positive neuromuscular adaptations that follow the DOMS and temporary decreases in strength

Question 4

Define “Rating Code”

Answer 4

Speed at which motor units stimulate the muscles to contract and produce force

Question 5

Define “Stretch Reflex”

Answer 5

An involuntary motor response that, when stimulated, causes a suddenly stretched muscle to respond with a corresponding contraction

Question 6

Phase 4 Training Zones for Cardio-Respiratory Fitness

Answer 6

Zone 1:

• below VT1
• 70-80% of training time
• RPE 3-4

Zone 2:

• from VT1 just below VT2
• Less than 10% of training time
• RPE 5

Zone 3:

• At or above VT2
• 10-20%
• Aerobic power intervals RPE 9-10

Question 7

Phase 3 Training Zones for Cardio-Respiratory Fitness

Answer 7

Zone 1

• below VT1
• 70-80% training time
• RPE 3-4
• several days per week

Zone 2

• at or just above VT1
• one or two sessions per week
• less than 10% training time
• RPE 5

Zone 3

• At or above VT2
• 10-20% of training time
• one or two sessions per week
• RPE 7-8