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.
What are the four cardiorespiratory training phases in the ACE IFT Model?
- Phase 1: Aerobic-base training
- Phase 2: Aerobic-efficiency training
- Phase 3: Anaerobic-endurance training
- Phase 4: Anaerobic-power training
Each phase focuses on specific physiological adaptations to exercise.
What determines a client’s entry point into the cardiorespiratory training phases?
A client’s current health, fitness, and goals
Not every client starts in phase 1; individualization is key.
What is the primary focus of programming in each phase of the ACE IFT Model?
Facilitating specific physiological adaptations to exercise
Individualized programs can progress clients from sedentary to performance training.
What is the three-zone training model used for in the ACE IFT Model?
To structure exercise intensities based on client-specific intensity markers
This includes heart rate at VT1 and VT2, talk test, and RPE.
What traditional intensity markers are not recommended in the ACE IFT Model?
- Percentages of maximal HR (%MHR)
- HR reserve (%HRR)
- VO2 reserve (%VO2R)
These require actual measurement of MHR or VO2max, which is often unavailable.
What is minute ventilation (VE)?
The volume of air moving into and out of the lungs in one minute
VE increases linearly with exercise intensity, with distinct deflection points at VT1 and VT2.
What occurs at the first ventilatory threshold (VT1)?
The major fuel source switches from fats to carbohydrates
Lactic acid begins to accumulate in the blood at this point.
What indicates the onset of blood lactate accumulation (OBLA)?
A blood lactate concentration of approximately 4.0 mmol/L
This corresponds with the second ventilatory threshold (VT2).
What are the three zones in the three-zone training model?
- Zone 1: HR < VT1
- Zone 2: HR = VT1 to < VT2
- Zone 3: HR > VT2
Each zone corresponds to different exercise intensities and comfort levels for talking.
