RANDOM Flashcards
How many training phases are there in the ACE IFT Model?
Four
training phases
These phases are designed to accommodate individual health and fitness levels.
What is the purpose of the ACE IFT Model?
To meet people wherever they are and progress them toward their goals
This is achieved using assessments and a comprehensive approach.
What does the Muscular Phase of the IFT Mover Method focus on?
Establishing postural stability and kinetic chain mobility
It emphasizes core and balance for everyday activities.
What is an example of a functional movement in the Muscular Phase?
The birddog exercise
This exercise prepares individuals for activities of daily living.
What are the five different movement patterns in the Movement Phase?
- Pushing
- Pulling
- Rotational movement
- Bend + Lift
- Single leg movements
These patterns are foundational for developing functional strength.
What type of workouts are emphasized in the Movement Phase?
Lightweight and body weight workouts
The intensity can be gradually increased over time.
What is the focus of the Load/Speed Phase?
Explosive plyometric moves
It includes jumping, sprinting, and medicine ball throwing/slamming.
What is the intensity level for the Base Phase of cardiorespiratory training?
Light to moderate intensity
Clients should maintain an RPE of 3-4 on a scale of 1-10.
What should clients focus on during the Base Phase?
Enjoyment
The emphasis is on a slow and steady approach.
What is VT1 in the context of cardiorespiratory training?
Ventilatory threshold 1
Clients should keep intensities below this threshold.
What indicates a client can move to the Fitness Phase?
Completing 20 minutes of cardio while talking comfortably
This is a key marker for progression.
What is the RPE range for clients in the Fitness Phase?
5-6 on a 1-10 scale
This indicates a moderate to vigorous intensity of work.
What is the intensity range for the Fitness Phase?
Between VT1 to just below VT2
This phase demands a higher level of effort from clients.
What does RPE stand for?
Rating of Perceived Exertion
It is a scale to measure perceived exertion during exercise.
On the RPE scale, what does a rating of 1 represent?
No exertion
A rating of 10 represents maximal exertion.
