ACE Personal Trainer Manual: Chapter 5
What type of exercises should be used in stability and mobility training?
- core and balance exercises that improve the strength and function of the tonic muscles responsible for stabilizing the spine and COG during movement - exercises using body weight or body segment weights as resistance
What assessment should be conducted during stability and mobility training?
- posture - balance - movement - range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine
What are the two principal training components of the ACE IFT Model?
1) functional movement and resistance training 2) cardiorespiratory training
What is the ACE exercise program continuum?
Function--Health--Fitness--Performance
What are the phases of cardiorespiratory training according to the ACE IFT model?
Phase 1: aerobic base training Phase 2: aerobic efficiency training Phase 3: anaerobic endurance training Phase 4: anaerobic power training
What are the phases of functional movement and resistance training according to the ACE IFT model?
Phase 1: stability and mobility training Phase 2: movement training Phase 3: load training Phase 4: strength training
What is the focus of phase 3 (load training) in functional movement and resistance training?
The focus is on addressing postural imbalances and motor control to help clients develop the prerequisite stability and proper movement sequences to allow for external loads to be safely added during full-body movements; later additional external force is added placing emphasis on muscular force production.
What is the focus of phase 3 of cardiorespiratory training?
The focus is on designing training programs that help improve performance in endurance events or to train fitness enthusiasts for higher levels of cardiorespiratory fitness.
What is the focus of phase 1 of cardiorespiratory training?
The focus is on developing an initial aerobic base in clients who have been sedentary or near sedentary.
What is the focus of phase 2 of cardiorespiratory training?
The focus is on enhancing the clients aerobic efficiency by progressing the program through increased during of session when possible, and the introduction of aerobic intervals.
What is the focus of phase 4 (performance training) in functional movement and resistance training?
The focus is on specific training to improve speed, agility, quickness, reactivity and power.
What is the focus of phase 1 (stability and mobility training) in functional movement and resistance training?
The focus is on the introduction of low-intensity exercise programs to improve muscle balance, muscular endurance, core function, flexibility, and static and dynamic balance to improve the client's posture.
What is the focus of phase 2 (movement training) in functional movement and resistance training?
The focus is on training movement patterns. - bend and lift - single leg - pushing - pulling - rotational
What is the focus of phase 4 of cardiorespiratory training?
The focus is to build on the training done in the previous three phases while also introducing new intervals that are designed to enhance anaerobic power.
Work =
force x distance
Velocity =
distance / time
Power =
force x velocity OR work / time
Force =
mass x acceleration