Chapter 5: Understanding the ACE Integrated Fitness Training Model Flashcards
Traditional vs. Contemporary Training Parameters
Traditional: cardiorespiratory (aerobic) fitness, muscular strength, muscular endurance, flexibility
Cont: Health behavior change, postural stability, kinetic chain stability, movement efficiency, core conditioning, balance, cardiorespiratory fitness, metabolic markers, muscular endurance, muscular strength, flexibility, agility, coordination and reactivity, speed and power
Function-Health-Fitness-Performance Continuum
Function: start off making sure you can do daily functional daily tasks by working on mobility/stability before exercise
Health: improved health (critical for exercise programs)
Fitness: being in shape
Performance: performing at higher levels
The Four Phases of Training/Function-Health-Fitness-Performance Phases
For Functional Movement and Resistance Training:
- Phase 1: Stability and Mobility Training
- Phase 2: Movement Training
- Phase 3: Load Training
- Phase 4: Performance Training
For Cardiorespiratory Training:
- Phase 1: Aerobic-base Training
- Phase 2: Aerobic-efficiency Training
- Phase 3: Anaerobic-endurance Training
- Phase 4: Anaerobic-power Training
Phase 1-Stability and Mobility- Basic Assessments
Posture
Balance
Movement
Range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine
- after three weeks of training, trainers can consider assessing muscular endurance of the torso muscles based on current level of postural stability and core muscle activation
- principle goal of this phase is to develop postural stability throughout the kinetic chain without compromising mobility
Phase 2-Movement Training-Five Primary Movements of Exercise
- Bend and lift movments- like squatting
- Single-leg movements-like lunging
- Pushing movements- pushing movements occur in four directions (forward, overhead, lateral, and downward)
- Pulling movements- bent-over row or pull-up
- Rotational (spiral): rotation of thoracic spine during walking or when reaching across to pick up an object on the left side and placing it to the right
Phase 2-Load Training
Exercise program is advanced with the addition of an external force or increasing the external load, placing emphasis on muscle force production
- Fall in a matter that is consistent with the standard FITT-VP model (frequency, intensity, time, type, volume, and progression)
- exercise selection may initially start with single joint or isolated movements, but should transition to interrogation of body segments and full body movements
- Before progressing to phase 4, clients should develop the prerequisite strength neccessary to move into training for power, speed, agility, and quickness (otherwise, they will be at risk for injuries)
Phase 4-Performance Training
emphasizes specific training to improve speed, agility, quickness, reactivity, and power
-load training increases muculalr force production, but power training addresses the speed of power production (large amount of force in a shorter amount of time) Power is defined as both the velocity of force production and the rate of performing work (Force x Velocity or Work/Time)
Force= Mass x Acceleration
Velocity=Distance/Time
Work=Force x Distance
Techniques include: polymeric jump training, medicine ball throws, kettlebell lifts, and traditional Olympic-style lifts
During load training, the focus is on improving the muscle motor unit recruitment, while the goal of power training is increasing rate coding, or the speed at which the motor units stimulate the muscles to contract and produce power
Maximize stretch reflex: The faster a muscle can convert from the lengthening to shortening phases (eccentric to concentric phase of muscle action), the greater the amount of force generated by the muscle during the concentric phase, where the desired movement is performed.
Phase 1: Aerobic Base Training (VT 1)
Focused on developing an initial aerobic base for clients who have been (or near) sedentary
Should be performed at steady state intensities in the low to moderate range. Talk test is used. Should be exercising at a moderate intensity classified by ratings of perceived exertion (RPE) of 3-4 (from a 0-10 scale)
Should make it a goal to get the client to do cardio 3-5 days per week for a duration of 20-30min at an RPE of 3-4.
Phase 2: Aerobic-efficiency Training (VT 2)
dedicated to enhancing clients aerobic efficiency by progressing the program through increased duration of sessions, increased frequency of sessions when possible, and introduction of aerobic intervals (is or just above VT1 or an RPE of 5 on 0-10 scale. The goal is these intervals will be to improve aerobic endurance by raising the intensity of exercise performed at V1 and to improve the client’s ability to ultilize fat as a fuel source
Can use increase speed, incline, and resistance to add variety to intervals
Determine HR at VT1 with talk test (between 4 and 5)
Phase 3: Anaerobic-endurance Training (three-zone intensity model)
the primary focus is on designing training programs that help improve performance in endurance events or to train fitness enthusiasts for higher levels of cardiorespiratory fitness
intro of HIIT training that load the cardioresp. system enough to develop anaerobic endurance and balancing training time spent below VT1, between VT1 and VT2 and at or above VT2
referred to as lactate threshold or tolerance training and is designed to increase amount fo sustained work that an individual can perform at or near VT2 and it will help to increase ability of working muscles to produce force for an extended period
may trying 3-7 days a week with sessions that are 20min to multiple hours in length
endurance athletes typically spend 70-80% below VT1 (Zone1), less than 10% between VT1 and VT2 (Zone 2), and remaining 10%-20% over VT2 (Zone 3)
Phase 3 Training Zones:
Zone 1- focus on developing a solid base of exercise below the talk test threshold (VT1) on several days per week, aerobic base enhanced through recovery workouts, warm-up, cool down, and long distance workouts
Zone 2-aerobic intervals at or just above VT1 during one or two cardioresp. sessions per week, aerobic efficiency
Zone 3- Anaerobic intervals at or above VT2 during one or two cardioresp. sessions per week, anaerobic endurance
Phase 4: Anaerobic-power Training
primary 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-these intervals are designed to develop peak power and aerobic power with intervals performed well above VT2-they will overload the fast glycolytic system and challenge the phosphagen system, enhancing the client to perform high intensity work for extended periods-there short duration, high intensity intervals that are very taxing
will need to train 3-7 days per week with sessions that are 20min to several hours in length
ACE IFT Model
Integrated Fitness Training
- Must start with have rapport with each client
- Two Components of the Training Model: 1. Functional Movement and Resistance Training 2. Cardiorespiratory Training
What is the most important goal when working with special-population clientele?
To provide them with initial positive experiences that promote adherence through easily achieved initial successes
