ACE Integrated Fitness Training Model Flashcards
(30 cards)
Aerobic Training Frequency:
Moderate
Vigorous
5 days/ week moderate
3 days/ week vigorous
Aerobic Training Time:
Moderate
Vigorous
moderate 30-60 min/day
vigorous 20-60 min/day
Volume - aerobic/day
7,000 steps or greater
Foundation of IFT model
Rapport
2 components of IFT model
- functional movement and resistance training
2. cardiorespiratory training
4 Phases of functional movement and resistance training
phase 1: stability/mobility training
Phase 2: movement training
phase 3: load training
phase 4: performance training
2 primary functions of PT
- apply strategies for fitness related behavior change and adherence
- implement comprehensive training plans to help clients reach goals
in 2-4 weeks clients will notice improvements in mood due to:
endorphins
increase in self efficacy
neuromuscular adaptations
4 phases of cardiorespiratory training
phase 1: aerobic base
phase 2: aerobic efficiency
phase 3: anaerobic endurance
phase 4: anaerobic power training
Phase _
stability/mobility training
develop postural stability without compromising mobility
ROM, flexibility, ISOMETRIC CONTRACTIONS, core stabilization spine stabilization and static balance
posture, balance, movement and ROM
Goal of FM/RT phase 1 - Name
Exercises (6)
Assessments (4)
*Resistance training should include exercises that build muscular _ performed via controlled _muscle action
movement training
develop mobility without compromising stability
bend/lift, single leg, push, pull, rotation
gravity
endurance , eccentric
Phase _
Goal of FM/RT phase 2 - Name
5 primary movements
Source of resistance
Goal of FT/RT phase 3 - Name
*increase in
load training
addition of external force - changes in body comp, strength, hypertrophy
motor unit recruitment
FITT-VP (followed in phase 3)
frequency, intensity, time type, volume, progression
Goal of FM/RT phase 4 - Name
exercises (5)
Performance training
to improve speed, agility, quickness, reactivity and power
improve body comp, lean muscle
plyometric jumping, kettlebell swings, full body exercises, medicine ball throw, olympic style lifts
In phase 4 of FM/RT place emphasis on minimizing time between _ and _ phase of muscle action
*increase in
eccentric to concentric - faster movement from lengthened to shortened
increase in rate coding - speed at which motor units stimulate muscles to contract
Power definition
rate at which force is produced over a given distance
CR Training phase 1 goal - name
intensity
aerobic base training
establish baseline aerobic fitness for clients that have been sedentary
steady state in low to moderate range, RPE 3-4, 3-5 days/ week
Talk test
determines heart rate at VT1
can be used to gain understanding of RPE
Talk test - talk comfortably in sentences =
VT1 RPE =
below VT1
4 to 5
CR Training phase 2 goal - name
aerobic efficiency
introduce intervals - at or just above VT1, RPE 5
with goal of improving endurance
fat utilization as fuel
CR Training phase 3 goal - name
exercises
anaerobic endurance
improve performance in endurance events
high intensity intervals
Training time spent at:
below VT1
btwn VT1 and VT2
above VT2
below VT1 70-80%
btwn VT and VT2 less than 10%
above VT2 10-20%
Zone 1
Zone 2
Zone 3 and RPE
below VT1
above VT1 to just below VT2
at or above VT2 RPE 7 to 8
CR Training phase 4 goal - name
anaerobic power training
new intervals performed above VT2
very short intervals, long recovery
