Ace Ptch 5 Ace Pt

Front 1

What are the 4 phases of The Ace IFT Model-Cardiorespiratory?

Back 1

Phase 1: Aerobic - base training
First Ventilatory threshold (VT1)
Phase 2: Aerobic - efficiency training
Second Ventilatory threshold (VT2)
Phase 3: Anaerobic-endurance training
Phase 4: Anaerobic - power training

Front 2

What are the 4 phases of Ace IFT Model - resistance training?

Back 2

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

Front 3

What are the 5 primary movements in Phase 2 of resistance training?

Back 3

Bend and lift
Single leg movements
Pushing movements
Pulling movements
Rotational movements

Front 4

What is the 3 zone model for cardiorespiratory training?

Back 4

Zone 1: At or below VT1 max. 70-80% of training time. talk test, RPE at 3-4, several times a week.
Zone 2: Between VT1 and VT2. <10%. 1 or 2xs a week. RPE of 5
Zone 3: At or above VT2. 10-20%. 1 or 2xs a week. Above VT2. RPE 6 or 7.

Front 5

What is VT1

Back 5

First Ventilatory Threshold
Intensity of aerobic exercise at which ventilation starts to increase in a non-linear fashion in response to an accumulation of metabolic by-products in the blood.

Front 6

What is VT2?

Back 6

Second Ventilatory Threshold
A metabolic marker that represents the point above which high-intensity exercise can only be sustained for a brief interval due to an accumulation of lactate.

Front 7

What are the traditional training parameters?

Back 7

Cardiorespiratory (aerobic) fitness
Muscular endurance
Muscular strength
Flexibility

Front 8

What are the New Training Parameters?

Back 8

Postural (kinetic chain) Stability
Kinetic chain mobility
Movement efficiency
Core conditioning
Balance
Cardiorespiratory (aerobic) fitness
Muscular endurance
Muscular strength
Flexibility
Metabolic markers (ventilatory thresholds)
Agility, coordination, and reactivity
Speed and power

Front 9

The 2008 Physical Activity Guidelines for Americans specifically state regular exercise will help prevent what diseases?

Back 9

Type 2 diabetes
coronary artery diseases
high blood pressure
and health risks associated with obesity

Front 10

General Exercise Recommendations for Healthy Adults for Cardiorespiratory?

Back 10

Frequency (days per week)
>5 Moderate
> 3 Vigorous
> 3-5 Combination of moderate and vigorous

Aerobic activities and weightbearing exercise

Front 11

General Exercise Recommendations for Healthy Adults for Resistance training?

Back 11

2-3 times a week at 60-80% 1 rpm or RPE= 5 to 6
2-4 sets of 8-25 reps
8-10 exercises that include all major muscle groups

Front 12

According to the Health and Fitness Performance Continuum, what is the primary program goal for a client who has been sedentary?

Back 12

Improved health

Front 13

General Exercise Recommendations for Healthy Adutls for Flexibility?

Back 13

>2-3 days per week
Stretch to the limits of discomfort within ROM, to the point of mild tightness without discomfort
All major muscle tendon groups

Front 14

The foundation of the ACE IFT Model is built upon what?

Back 14

rapport
Building rapprt is critical component of successful client-trainer releationship, as this promotes open communication, develops trust adn fosters the client's desire to participate in an exercise program.

Front 15

What should happen after establishing initial rapport?

Back 15

The trainer should collect health-history information to determine if the client has any contraindications or requires a physician's evaluation prior to exercise.

Front 16

The ACE IFT Model has two principal training components, What are they?

Back 16

1 - Functional movement and resistance training.
2 - Cardiorepiratory training.

Front 17

In which session should the Health-risk appraisal be done and what are measured?

Back 17

Session 1
Heart rate, blood pressure, height and weight all done resting.

Front 18

What is the primary focus of phase 2 of the ACE IFT model?

Back 18

To progress clients towards improved fitness by introducing aerobic intervals to improve aerobic efficency and training movement patterns prior to loading movements.

Front 19

Generally how long of regular phsyical activity will clients experience positive moods?

Back 19

2-4 weeks

Front 20

When is a client ready for Stage 2 in the functional movement and resistance training?

Back 20

Once the client gains and restors good postural integrity.

Front 21

Before the client can move to stage 3 in Functional movement and resistance training, they need to demonstrate proficiency in what?

Back 21

-Performing bodyweight movement sequences with proper form.
-Core Stabilization
-Control of the center of gravity (COG)
-Control of velocity of movement

Front 22

What is the focus in phase 3 of the Functional Movement adn Resistance Training?

Back 22

Includes applying external resistance or loads to the functional movement patterns.

Front 23

Define undulating periodization

Back 23

A form of periodization used in resistance training that provides different training protocols during the microcycles in addition to changin the training variables after each microcycle

Front 24

Power Equations

Back 24

Power=Force x Velocity
or
Power= Work/Time
Where:
Force=Mass x Acceleration
Velocity= Distance/Time
Work= Force x Distance

Front 25

lactate threshold

Back 25

The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production.

Front 26

In regards to Special Populations, what is the most important goal?

Back 26

To provide them with initial positive experience that promote adherence through easily achieved initial successes.

Front 27

What should be done first when a client joins a new facility?

Back 27

A pre-parcitipation screening.

Front 28

What should be done prior to administering any movement screens?

Back 28

Trainers should use basic clearing test to screen for any potential contraindications for pain.

Front 29

What is the objective when conducting clearing tests?

Back 29

The objective is not to uncover any underlying pain that merits referal, but to ensure that pain is not exacerbated by movement.

Front 30

What should be done with a client who exhibits pain during a clearing test?

Back 30

referal to their physician and not perform any more assessments for that part of the body.