Chapter 5: ACE Integrated fitness Model (IFT) Flashcards
ADL
Activities of Daily Living
(Bend & Lift, cleaning, going up stairs, etc.)
All programs should include an element of functionality, to optimize ADLs
FITT - VP Principle (Cardio guidelines)
Frequency:
- 5+ days of moderate intensity exercise
- 3+ days of high-intensity exercise
- Combination of the two
Intensity:
- Combination of moderate and vigorous for the majority
- Moderate to light exercise for deconditioned clients
Time:
- 30 to 60 minutes per day for moderate exercise
- 20 to 60 minutes per day for vigorous exercise
- Less than 20 minutes per day for sedentary individuals
can be beneficial
Type:
Volume:
Pattern:
Progression:
- Progression is done gradually by changing frequency,
duration and/or intensity
FITT-VP Principle (Resistance Guidelines)
Frequency:
- 2-3 times per week for every major muscle group
Intensity:
- Intermediate/novice: 60% to 70% of one rep maximum at a moderate/vigorous intensity
- Experienced clients: 80% or more of one rep maximum at vigorous to very vigorous intensities (for gaining strength)
- Sedentary/older clients: 40% to 50% of one rep maximum at a light/very light intensity (Good for beginning strength gains)
- Use less than 50% of one rep maximum at a moderate to light intensity level for improving muscular endurance
- 20% to 50% of one rep maximum for improving power in adults
Time:no specific time
Type: Exercises involving major muscle groups are recommended, first do compounds then specifics
Pattern: Rest greater than or equal to 48h between exercising specific muscle group
How long should functionality be trained (mobility/stability & balance) before going into fitness domain?
4-6 weeks
IFT Model (Resistance Training & Functional Movement)
Phase 1: Mobility & Stability
Phase 2: Movement Training
Phase 3: Load Training
Phase 4: Performance training
IFT Model (Cardio)
Phase 1: Aerobic Base Training
Phase 2: Aerobic Efficiency Training
Phase 3: Anaerobic Endurance Training
Phase 4: Anaerobic Power
Resistance Training & Functional Movement Phase 1
IFT Model
Stability & Mobility
- Focus on improving muscular balance & endurance, core function, flexibility, and posture
- Core + balance exercises, bodyweight exercises
- Test posture, balance, movement, ROM
Resistance Training & Functional Movement Phase 2
IFT Model
Movement Training
- Goal = training movement patterns (Bend & Lift, Single-leg, push, pull, and rotation movements.
- Exercises focus on controlling centre of gravity (COG) during movement
- Primarily bodyweight exercises
Resistance Training & Functional Movement Phase 3
IFT Model
Load Training
- Focus on increasing muscle mass; strength; endurance; and becoming leaner.
- Assess strength & endurance
- This can be a long phase (years) especially if your client has no performance-based training goals.
Resistance Training & Functional Movement Phase 4
IFT Model
Performance Training
- Focus on training for speed, agility, quickness, power, and reactivity.
- Assess speed, agility, quickness, etc.
- Exercises = Plyometrics, KB Thrusts, etc.
Increasing the rate coding: The speed that motor units stimulate a muscle in order to produce force/contract. This can be achieved by minimizing transition time from eccentric to concentrate actions and maximizing the stretch reflex.
Type II muscle fiber development: Improvement of definition and muscle size. Produce short duration contractions and high force.
Anatomical Planes of Motion
Sagittal: Divides body into right and left halves
- Flexion
- Extension
- Dorsi/plantar flexion
Frontal: Divides body into front and back (anterior/posterior)
- Adduction, Abduction
- Elevation/depression of scapula
- Eversion/inversion foot
Transverse: Divides body into top/bottom halves.
- Rotation
- Pronation
- Supination
Cardiovascular Training Phase 1
IFT Model
Aerobic-base Training
Goal = building an aerobic base, improving health & fitness, mood, etc.
Creating a positive training experience is crucial.
Steady-state Exercises at a low/moderate range UNDER the first ventilatory threshold (VT1).
RPE at around three or four on a scale from 0 to 10.
The talking test: If your client can continue a conversation (using longer sentences) while talking comfortably and exercising, they are below VT1.
Cardiovascular Training Phase 2
IFT Model
Aerobic-Efficiency Training
Focus on enhancing aerobic efficiency by increasing the frequency, duration, and intensity.
Introduction of intervals at or slightly above VT1 or an RPE of approximately five.
Assess VT1/ Submaximal talk test
Cardiovascular Training Phase 3
IFT Model
Anaerobic Endurance Training
Focus on improving performance in endurance events
Increasing Cardio fitness
Intro to HIIT, and zone training (VT2 Assessment required)
Zone Training Guidelines
Zone 1 (Under VT1)
- 70-80% of Total training time
- Warm-ups, cooldowns, recovery workouts, and long distance workouts
- 3 to 4 RPE
- Multiple days per week
Zone 2 (B/w VT1 and just under VT2)
- Under 10% of training time
- Aerobic efficiency
- 5 RPE
- One or two training sessions/week
Zone 3 (VT2 +)
- 10% to 20% of training time
- Anaerobic endurance
- 7 to 8 RPE
- One or two training sessions per week
**For athletes training in phase 4, they should work at an RPE of 9-10 when working in zone 3, and have long recovery intervals **
