ACE Personal Trainer Manual 5th Edition

Chapter 5: Understanding the ACE Integrated Fitness Training® ModelLesson 5.2

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• After completing this session, you will be able to: List the key steps that facilitate fitness-related

behavioral change Describe the training phases and goals of functional

movement and resistance training, and the principles they are based on (i.e., specificity, overload, and progression)

Describe training phases and the goals of cardiorespiratory training, including an understanding of ventilatory thresholds

Evaluate adaptations to training phases when working with a special population client

LEARNING OBJECTIVES

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• Personal trainers can have the greatest impact on the lives of their clients by: Creating a positive exercise

experience first Helping clients modify behavior to

establish a habit of regular activity

FACILITATING FITNESS-RELATED BEHAVIORAL CHANGE

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FACILITATING FITNESS-RELATED BEHAVIORAL CHANGE

• After two to four weeks of regular activity, clients will experience more stable positive moods due to: Changes in hormone and

neurotransmitter levels (e.g., endorphins, serotonin, and norepinephrine)

Increased self-efficacy with tasks and short-term goal achievement

Improved performance due to the positive neuromuscular adaptations to exercise

• Personal trainers should make exercise fun and emphasize regular adherence to a program.

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FACILITATING FITNESS-RELATED BEHAVIORAL CHANGE

Key steps that facilitate fitness-related behavioral change include: •Implementing strategies for developing and enhancing rapport •Identifying each client’s readiness to change behavior and stage of behavioral change•Fostering exercise adherence by creating positive exercise experiences and building self-efficacy •Appropriately selecting and timing assessments and reassessments•Designing programs, supervising workouts, and implementing progressions that match each client’s current health and fitness status, needs, and goals •Fostering a sense of self-reliance to enable clients to take ownership of their lifestyle changes •Helping clients transition to the action and then maintenance stages of behavioral change

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FACILITATING FITNESS-RELATED BEHAVIORAL CHANGE

Key steps that facilitate fitness-related behavioral change include: •Implementing relapse-prevention strategies •Helping clients transition from extrinsic to intrinsic motivation•Establishing realistic short- and long-term goals to prevent burnout, provide multiple opportunities for success, and promote adherence •Providing extrinsic motivation and introducing visualization techniques during performance training •Factoring a client’s external stresses into total fatigue to avoid training plateaus and prevent overtraining •Empowering clients by helping them gain the self-efficacy and knowledge to train on their own•Helping clients make exercise a long-term habit

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ACE IFT MODEL TRAINING COMPOINENTS AND PHASES

• The ACE IFT® Model provides a comprehensive training model for function, health, fitness, and performance that can be implemented with all apparently healthy clients.

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THE ACE IFT MODEL

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FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING

• Phase 1: stability and mobility training Focuses on improving the client’s

posture by introducing low-intensity exercise programs that address:o Muscle balanceo Muscular enduranceo Core functiono Flexibility o Static and dynamic balance

Basic assessments conducted early in this phase include: o Postureo Balanceo Movemento Range of motion (ROM) of the

ankle, hip, and shoulder complex, and thoracic and lumbar spine

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FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING

• Exercises in phase 1 should: Emphasize supported

surfaces that offer stability (e.g., floor or backrests)

• Promote stability by focusing on: Restorative flexibility Isometric contractions Limited-ROM strengthening Static balance Core activation Spinal stabilization Muscular endurance

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FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING

• Phase 2: movement training Focuses on training

movement patterns. Movement training

focuses on the five primary movements: o Bend-and-lift

movements (e.g., squatting)

o Single-leg movements (e.g., lunging)

o Pushing movementso Pulling movementso Rotational (spiral)

movements

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FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING

• Exercises in phase 2 should: Emphasize the proper

sequencing of movements Control of the body’s center

of gravity (COG) throughout the normal ROM

Promote dynamic balance and active flexibility

Build muscular endurance and promote mobility

Emphasize controlled motion and deceleration performed via controlled eccentric muscle actions

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FACILITATING BEHAVIORAL CHANGE

Spend a few minutes thinking of how you move during your typical activities of daily living.

Can you recognize these five primary movements in your normal behavior?

This can be a valuable teaching tool when working with clients who question the need for this early-phase training.

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FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING

• Phase 3: load training Phase 3 focuses on increasing

the external load, placing emphasis on muscle force production.

Exercise variables are consistent with the standard FITT-VP model for increasing:o Muscular hypertrophyo Enhancing muscular enduranceo Improving muscular strength

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FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING

• Exercises in phase 3 should include a number of different options, such as:

Selectorized or plate-loaded equipment Barbells, dumbbells, or kettlebells Medicine balls Elastic tubing Non-traditional strength-training equipment

• Focus is on good form and increasing the ability of muscles to generate force

• May utilize linear or undulating periodization models

• May focus on single-joint movements and transition to full-body movements

• May be performed as split routines, circuit training style, or all major muscle groups during the program

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FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING

• Phase 4: performance training Focuses on specific training to improve

speed, agility, quickness, reactivity, and power.

• Power training: Enhances the velocity of force production Improves the ability of muscles to generate a

large amount of force in a short period of time

Is appropriate for sports and activities that require repeated acceleration and deceleration

Develops lean muscle and enhances muscle size and definition

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FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING

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CARDIORESPIRATORY TRAINING COMPONENTS AND PHASES

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CARDIORESPIRATORY TRAINING

• Phase 1: aerobic base training focuses on:Developing an initial aerobic base in those who are

sedentary or near-sedentaryBuilding the foundation for training for

cardiorespiratory fitness in phase 2Developing a stable aerobic base upon which the client

can build improvements in:o Healtho Enduranceo Energyo Moodo Caloric expenditure

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CARDIORESPIRATORY TRAINING

• Exercise during phase 1 should be: Performed at steady-state intensities Low-to-moderate range Consistent with the range of guidelines for

cardiorespiratory exercise Initially be of an appropriate duration that

the client can tolerate• The goal for all clients in this phase is to

gradually increase: Frequency to three to five days per week Duration to 20 to 30 minutes Ratings of perceived exertion (RPE) to 3 to 4

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CARDIORESPIRATORY TRAINING

• Phase 2 focuses on enhancing the client’s aerobic efficiency by: Increasing the duration of sessions Increasing the frequency of sessions Introducing aerobic intervals at or just

above the first ventilatory threshold (VT1) or at an RPE of 5

Improving the client’s ability to utilize fat as fuel

• Aerobic intervals add variety and can differ in: Number and length of work and rest

intervals Speed Incline Resistance

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CARDIORESPIRATORY TRAINING

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CARDIORESPIRATORY TRAINING

• Phase 3: anaerobic endurance training Programming focuses on:

o Improving performance for higher levels of cardiorespiratory fitness

o Introducing higher-intensity intervals Balancing training time:

o Below VT1: 70–80%o Between VT1 and second ventilatory

threshold (VT2): >10%o At or above VT2: 10–20%

Depending on the client’s goal, a client may train:o Three to seven days per weeko 20 minutes to multiple hours in

length

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CARDIORESPIRATORY TRAINING

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CARDIORESPIRATORY TRAINING

• Phase 4: anaerobic power training Focuses on introducing new intervals that

are:o Designed to develop peak power and

aerobic capacity o Designed to overload the fast glycolytic

system and challenge the phosphagen system

o Short-duration, high-intensity o Below VT1: 70–80%o Between VT1 and VT2: >10%o At or above VT2: 10–20%

Require intrinsic motivation to meet the physical and mental challenge

Depending on the client’s goals, a client may train:o Three to seven days per week o 20 minutes to multiple hours in length

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CARDIORESPIRATORY TRAINING

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SPECIAL POPULATION CLIENTELE

• Personal trainers working with special population clients should: Promote adherence through initial

successes and a positive exercise experience

Utilize the ACE IFT Model Adjust exercise selection, intensity,

sets, repetitions, and duration• Transitioning a special-population

client to the maintenance stage of behavioral change may have a positive impact on the client’s state of physical and mental well-being.

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SUMMARY

• The ACE IFT Model offers personal trainers a systematic approach to providing integrated assessment and programming solutions.

• Each phase provides appropriate levels of programming to improve function, health, basic fitness, advanced fitness, and performance.

• Each training component—functional movement and resistance training, and cardiorespiratory training—allows the personal trainer to provide comprehensive training solutions that are appropriate for each client’s current health, fitness, and goals.

• The central focus of creating positive experiences that develop and enhance program adherence is crucial to success for all clients and will set a personal trainer apart from peers who are more focused on sets and repetitions.