Chapter 5: Ace IFT Model

Question 1

how much moderate and vigorous exercise is recommended each week?

Answer 1

150 minutes of moderate intensity or

75 minutes of vigorous

Question 2

what number of reps should you do for strength, endurance, and strength for middle aged and older adults?

Answer 2

8-12 reps for strength and power for most adults
10-15 reps for strength in middle aged and older
15-20 for muscular endurance

Question 3

How many sets are recommended and how much rest between sets?

Answer 3

2-4 sets and rest 48 hours between muscle groups.

Question 4

What are the 4 parts of the Function, health, fitness, performance continuum?

Answer 4

exercise programs should follow a profression to restablish function, improves health, develops and advances fitness, and enhances performance.

Question 5

What are the 4 phases of functional resistance training and cardiorespiratory training?

Answer 5

Movement and resistance training:

• Phase 1: Stability and mobility
• Phase 2: Movement training
• Phase 3: Load Training
• Phase 4: Performance training

Cardiorespiratory training:

• Phase 1: Aerobic base training
• Phase 2: Aerobic Efficiency training
• Phase 3: Anaerobic Endurance training
• Phase 4: Anaerobic Power Training

Question 6

After 2-4 weeks of regular physical activity clients will generally experience more stable positive moods dur to what?

Answer 6

• Changes un hormone and neurotrasmitters: Endirphins, seratonin, and norepinephrine
• Increased self efficacy
• Improved performance due to positive neuromuscular adaptions

Question 7

Before adding loading to resistance training client must demonstrate proficiency with what?

Answer 7

• Perform body weight sequence with proper form
• Core stabilization
• Control of COG
• Control of the velocity of movement

Question 8

What assessments are done in phase 1 in resistance training?

Answer 8

Stability and mobility

• Posture
• Balance
• Movement
• Range of motion of hip, ankle, shoulder, thoracic and lumbar region

Question 9

Phase 2 of resistance training works on what movements?

Answer 9

• Bend and lift motion (squatting)
• Single leg movements (Lunging)
• Pushing movements (forward, overhead, lateral, down)
• Pulling movements (bent row or pull-up)
• Rotational movements

Question 10

What is done in phase 3 resistance training?

Answer 10

An external load or force is added placing emphasis on muscle force production

Question 11

Before moving to phase 4 what must the client have?

Answer 11

Proper prerequisites to move into training for power, speed, agility, and quickness.

Question 12

What is the different between the load training and power training?

Answer 12

load training increases muscule force production but not speed of force production
Power training enhances the velocity of force produced by improving muscles ability to generate large amount of force in short period of time.

Question 13

What are the formulas for power?

Answer 13

Power= Force x Velocity 
Power= Work/ Time

Question 14

How is power training applied?

Answer 14

integrated full body workouts to improve power in legs, hips, core, shoulder, and arms.

Question 15

What is Phase 1 of Cardio training?

Answer 15

Aerobic Base Training. about developing an initial aerobic base. Exercises are at steady state intensities and low to moderate range. Make sure the client can still talk and is below VT1.

Question 16

What is phase 2 of cardio training?

Answer 16

Aerobic Efficiency Training
Increase duration, frequency, and introduce intervals. Intervals should be done right at or slightly above VT1.
Can do submaximal talk test.

Question 17

What is phase 3 of Cardio Training?

Answer 17

Anaerobic Endurance Training.

Improve performance in endurance event or train for event. Increase intervals intensity

Question 18

What percentage of time should be spent in each zone in Phase 3 of cardio training?

Answer 18

Zone 1 (Below VT1)- 70-80%
Zone 2 (From VT1 to below VT2- less 10%
Zone 3 (at or above VT2)- 10-20%

Question 19

What is phase 4 of cardio training?

Answer 19

Anaerobic Power training
Introduce new intervals that are designed to enhance anaerobic power. Intervals above VT2
Overload fast glycolic system and challenge phosphagen

Question 20

Which phase of training are assessments for muscular strength and endurance introduced?

Answer 20

Phase 3

Question 21

Clients in anaerobic power training have what kind of goals?

Answer 21

Short duration, high intensity events with longer endurance

Question 22

What is the most important goal when working with special-population clientele?

Answer 22

The most important goal with all clients is to provide them with initial positive experiences that promote adherence through easily achieved initial successes.