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ACE Personal Training > Lesson 15: The ACE IFT Model > Flashcards

Lesson 15: The ACE IFT Model Flashcards

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1
Q

What specific groups of people have different exercise guidelines? (7)

A
  • obese clients
  • youth
  • older adults
  • pre/post partum women
  • hypertension
  • hyperlipidemia
  • osteoperosis
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2
Q

What should a client’s frequency of resistance training look like?

A

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

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3
Q

What should a novice to intermediate client’s intensity level look like for resistance training?

A

They should perform resistance training at 60-70% of their 1_RM

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4
Q

What should an experienced strength training client’s intensity level look like for resistance training?

A

They should perform resistance training at 80% and above of their 1-RM.

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5
Q

What should an older client’s intensity level look like for resistance training?

A

They should perform resistance training at 40-50% of their 1-RM.

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6
Q

What should a sedentary client’s intensity level look like for resistance training?

A

They should perform resistance training at 40-50% of their 1-RM.

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7
Q

What should a client’s resistance training intensity level look like to improve muscular endurance?

A

They should perform resistance training at 50% and below of their 1-RM.

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8
Q

What should an older client’s resistance training intensity level look like to improve power?

A

They should perform resistance training at 20-50% of their 1-RM.

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9
Q

What is the recommended duration of a resistance training session?

A

There is no specific time limit.

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10
Q

Should resistance training involve multijoint exercises or single-joint exercises?

A

It should include both although typically, single-joint exercises should be performed after multijoint exercises.

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11
Q

What should multijoint exercises look to try to involve?

A

They should try to target an agonist and antagonist muscle

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12
Q

How many repetitions should be performed by older adults looking to improve strength and power through resistance training?

A

8-12

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13
Q

How many repetitions should be performed by middle-aged to older adults looking to improve their strength through resistance training?

A

10-15

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14
Q

How many reps (in resistance training) should be performed to improve muscular endurance?

A

15-20

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15
Q

How many sets of resistance training are recommended for most adults to improve strength and power?

A

2-4

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16
Q

How many sets of resistance training are recommended to improve muscular endurance?

A

2

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17
Q

Who can a single set of resistance exercises be effective for?

A

Older and novice exercisers.

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18
Q

How many minutes should be spent resting between each set in resistance training?

A

2-3 mins

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19
Q

How much time should be given to muscle groups for rest between sessions?

A

each single muscle group should be given 48 hours to rest and recover properly

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20
Q

In aerobic exercise, what should the number of days performed be between moderate and vigorous exercise?

A

Moderate exercise should be performed 5 or more days a week.

Vigorous exercise should be performed 3 or more days a week.

A combination should be performed 3-5 days a week.

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21
Q

Moderate and vigorous exercise is recommended for most adults, who would light to moderate exercise be recommended for?

A

unconditioned individuals

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22
Q

If performing moderate aerobic exercise, how long should the duration be?

A

30-60 mins per session

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23
Q

If performing vigorous aerobic exercise, how long should the duration be?

A

20-60 mins per session

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24
Q

Who could below 20 mins of aerobic exercise a day benefit?

A

Individuals that were previously sedentary

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25
Q

What is the target volume of MET-minutes per week for aerobic exercise?

A

500-1000

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26
Q

How many steps should clients aim for per day?

A

7000

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27
Q

Who would benefit from breaking up their session to 10 min intervals throughout the day?

A

Deconditioned indviduals

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28
Q

What would a gradual progression in exercise duration, frequency and intensity improve and reduce?

A

This will improve the client’s adherence and reduce risk of musculoskeletal injury and adverse cardiac events.

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29
Q

What does FITT-VP stand for?

A 
frequency
intensity
time
type
volume
pattern/progressions
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30
Q

What does MET-Minutes stand for?

A

Product of metabolic equivalents and minutes of exercise

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31
Q

What order does the function-health-fitness-continuum’s exercise programmes look to improve?

A

first it should re-establish proper function, then improve health, then develop and advance fitness and finally enhance performance.

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32
Q

What does the first stage of the function-health-fitness-performance-continuum programme, improving functional activity, look to improve
before moving to the second stage?

A

The first stage looks to improve functional abilities in daily living before safely engaging in moderate-intense physical activities or structured programmes.

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33
Q

What should be a primary goal for a sedentary client according to the function-health-fitness-performance continuum?

A

their primary goal should be to improve function and health

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34
Q

How long should a sedentary client focus and adhere to a regular routine/programme on improving function and health before moving on to the exercise variables?

A

4-6 weeks

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35
Q

In simple words, what is the 4 stages of the function-health-fitness-performance continuum?

A
  1. function
  2. health
  3. fitness
  4. performance
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36
Q

What is the foundation of the ACE IFT Model built on?

A

rapport with clients

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37
Q

What kind of things should a trainer ask and discuss with their client at the start before deciding what assessments to complete? (5)

A

reviewing their health history, discussing desires, preferences, general goals and completing additional questionnaires (exercise history, attitue quiestionarre)

38
Q

What are the 2 principal training components that the ACE IFT Model has?

A
  1. functional movement and resistance training

2. cardiorespiratory training

39
Q

According to the ACE IFT Model, what should be tested/evaluated in the 1st or 2nd session with a new client?

A
  1. health risk appraisal
  2. resting measurements (HR/BP/Height/Weight)
  3. Static posture
  4. Flexibility
  5. Movement screens
40
Q

According to the ACE IFT Model, what should be tested/evaluated in week 1 of training a new client?

A
  1. Balance (static/dynamic)
  2. Core function
  3. Health related assessments
41
Q

According to the ACE IFT Model, what should be tested/evaluated in week 2 of training a new client?

A
  1. health-related assessments (flexibility, body comp, aerobic power)
42
Q

According to the ACE IFT Model, what should be tested/evaluated in week 3 of training a new client?

A
  1. muscular endurances and strength
43
Q

what are the 4 phases of functional movement and resistance training?

A
  1. stability and mobility training
  2. movement training
  3. load training
  4. performance training
44
Q

what are the 4 phases of cardiorespiratory training?

A
  1. aerobic-base training
  2. aerobic-efficiency training
  3. anaerobic endurance training
  4. anaerobic power training
45
Q

what does phase 1 of the F-H-F-P Continuum primarily focus on?

A

improving function and/or health by correcting imbalances through training to improve joint stability and mobility

46
Q

what does phase 2 of the F-H-F-P Continuum primarily focus on?

A

the focus here is to progress clients towards improved fitness by introducing aerobic intervals to improve aerobic efficiency and training movement patterns prior to loading the movements

47
Q

what does phase 3 of the F-H-F-P Continuum primarily focus on?

A

phase 3 primarily focuses on moving into the performance aspect and therefore developing aerobic endurance and load training

48
Q

what does phase 4 of the F-H-F-P Continuum primarily focus on?

A

this phase focuses entirely on improving performance through training for power, speed, agility, reactivity and anaerobic power

49
Q

Why would bombarding a new client with loads of assessments in one go potentially scare them off or be detrimental to their programme?

A

because this can reinforce their negative self-image and beliefs that they are hopelessly out of shape and therefore provide little motivation

50
Q

What are some strategies to daciliate fitness-related behavioural change?

A
  • implementing strategies to develop and enhance rapport
  • appropriately selecting and timing assessments/reassessments
  • helping them transition to the maintenance stage of behavioural change
  • helping the transition from extrinsic to intrinsic motivation
  • establishing smart and long term goals
  • factoring in external stressors
51
Q

why is the functional movement and resistance training component begun at the start of the ACE IFT model?

A

as these both help with establishing and correcting muscle imbalances, postural deviations and/or weak core muscles.

52
Q

Before moving in to phase 3 (loading movement patterns with external resistance), what must a client first demonstrate proficiency with?

A
  • performing body-weight movement with proper form
  • core stabilization
  • control of COG
  • control of the velocity of movement
53
Q

the 4 phases of functional movement + resistance training components are based on the principles of?

A

specificity
overload
progression

54
Q

For an exercise program to be successful, the selection of exercises needs to be _______1 to the client’s individual needs and goals whilst providing the appropriate ________2 so that he or she can ________3 improve their fitness level.

A
  1. specific
  2. appropriate
  3. progressively
55
Q

What does the training phase 1 introduce low-intensity exercise to improve?

A 
muscle balance 
muscle endurance
core function
flexibility
state/dynamic balance
56
Q

What is the principal goal for phase 1 of functional movement + resistance training?

A

the principal is to develop postural stability throughout the kinetic chain without compromising mobility at any point in the chain.

57
Q

What should exercises emphasis in phase 1 of a functional movement + resistance training model?

A

Exercises should emphasize supported surfaces that offer stability against gravity and focus on restorative flexibility, isometric contractions, limited ROM strengthening, static balance, core activation, spinal stabilization and muscular endurance.

58
Q

What is the primary focus during phase 2 of the functional movement and resistance training component of the ACE IFT Model?

A

The primary focus is on training movement patterns.

59
Q

What 5 primary movements are focused on during phase 2 of the functional movement and resistance training component of the ACE IFT Model?

A
  1. Bend and lift movement
  2. Single leg movements
  3. Pushing movements
  4. Pulling movements
  5. Rotational spiral movements
60
Q

During phase 2 of the ACE IFT Model, what should the exercises look to emphasize?

A

proper sequencing of movements and control of the body’s COG through normal ROM during both full body body-segment movements to develop efficient neural patterns.

61
Q

What should be introduced in to a dynamic warm up in phase 2?

A

exercises tht promote dynamic balance and active flexibility

62
Q

What should resistance training done in phase 2 include?

A

exercises that build muscular endurance and promote mobility.

63
Q

Resistance exercises in phase 2 should build muscular endurance and promote mobility, what should the emphasis of the exercises themselves be on?

A

the emphasis should be on control of the motion, deceleration via controlled eccentric muscle actions.

64
Q

What must a client prove they can do before moving to phase 3 of the ACE IFT Model?

A

They must be able to effectively perform exercises with good form, stable posture, good COG, good movement speed.

65
Q

What is the general timeframe for movement training?

A

2-8 weeks

66
Q

During what phase of the ACE IFT Model do we start to really focus on the client’s goals?

A

phase 3 - this is when exetrnal resistance and force can be added

67
Q

What is linear and undulating periodization?

A

Linear periodization focuses on gradual increase of one variable such as load.
Undulating periodization changes the volume and weight loads from day to day.

68
Q

What should a PT do if their client relapses during phase 3? Why?

A

They should reassess the client’s stability, mobility and movement patterns before reintroducing load training. This will rule out any postural deviations, muscle imbalances and movement errors occured during the relapse.

69
Q

What does phase 4 emphasize on?

A

Specific training to improve speed, agility, quickness, reactivity, power - this is generally for athletes.

70
Q

Strength training performed during load training increases __________ ______ 1 production, but does not specifically address ______2 of force production.

A

1 muscular force

2 speed

71
Q

Why does power training enhance the velocity of force production?

A

It improves the muscles ability to generate a large amount of force in a short time.

72
Q

What 2 things can power be defined as?

A

the velocity of force production and rate of performing work.

73
Q

What are the 2 power equations?

A 
power = force x velocity
power = work / time
74
Q

How can clients improve power through phase 4?

A

By manipulating the time of force production through different loading techniques such as quick accelerations/deccelerations.

75
Q

What are 4 skill-related parameters that will directly benefit from enhanced power?

A

speed
agility
quickness
reactivity

76
Q

What is the goal of power training?

A

To increase rate coding or the speed at which the motor units stimulate the muscles to produce force.

77
Q

What is rate coding?

A

the rate at motor units are recruited for action (contraction)

78
Q

What is the stretch reflex?

A

a muscle contraction in response to stretching within the muscle

79
Q

How is rate coding increased/enhanced in phase 4?

A

by maximizing the stretch reflex by minimizing the transition time between eccentric and concentric phases.

80
Q

Why is maximzing the stretch reflex good for enhancing power in phse 4?

A

because the faster a muscle can convert from lengthening to shortening, the greater the force it can generate.

81
Q

Why is power training applied with integrated full body exercises?

A

because force production begins at the point of contact with the ground but transitions through the legs, hip, core, shoulder complex and arms.

82
Q

What is the primary focus of phase 1 of the cardiorespiratory training component?

A

To develop an initial aerobic base in clients who have been sednetary or near-sedentary.

83
Q

phase 1 of the cardiorespiratory training component looks to build improvements in the client’s?

A

health, endurance, energy, mood and caloric expenditure.

84
Q

The goal of phase 1 of the cardiorespiratory programme is to increase the duration and frequency of a client until they are performing cardiorespiratory exercise __ to ___ days a week for ____ to ____ minutes at an RPE of 3-4.

A

3 - 5

20 - 30

85
Q

What does phase 2 (aerobic efficiency) of the cardiorespiratory programme focus on?

A

It focuses on increasing frequency of exercise as well incorporating aerobic intervalsto improve endurance and the client’s ability to utilize fat as a fuel source..

86
Q

What does phase 3 of cardiorespiratory training focus on?

A

designing training programmes to improve performance in endurance events or for higher levels of cardiorespiratory fitness.

87
Q

How does phase 3 of cardiorespiratory training improve endurance performance?

A

It increases the intensity of interval training as well as balancing training time spent below VT1, between VT1 and VT2 and above VT2.

88
Q

Research has shown that world-class endurance athletes spend approx ____ to ____% of their training time at or below VT1.

A

70 to 80%

89
Q

What are some of the signs of overtraining?

A

increased resting HR
disturbed sleep
decreases hunger on multiple days

90
Q

The intervals during phase 4 of cardiorespiratory training will overload and challenge what systems?

A

the fast glycolytic system and phosphagen system

91
Q

Who would be training during the 4th phase of cardiorespiratory training?

A

clients training for competition and with specific goals related to short-duration and high-intensity efforts during long endurance events.

92
Q

What is the difference between training in phase 4 to phase 3 of cardiorespiratory training?

A

Phase 4’s sessions are 20 mins to several hours in length as their intervals are shorter but much more intense and therefore require longer recovery intervals.

ACE Personal Training (32 decks)

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