ACE PERSONAL TRAINER MANUAL 5 TH EDITION Chapter

ACE PERSONAL TRAINER MANUAL 5 TH EDITION Chapter 5: Understanding the ACE Integrated Fitness Training® Model Lesson 5. 2

LEARNING OBJECTIVES • After completing this session, you will be able to: ü List the key steps that facilitate fitness-related behavioral change ü 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) ü Describe training phases and the goals of cardiorespiratory training, including an understanding of ventilatory thresholds ü Evaluate adaptations to training phases when working with a special population client © 2014 ACE

FACILITATING FITNESS-RELATED BEHAVIORAL CHANGE • Personal trainers can have the greatest impact on the lives of their clients by: ü Creating a positive exercise experience first ü Helping clients modify behavior to establish a habit of regular activity © 2014 ACE

FACILITATING FITNESS-RELATED BEHAVIORAL CHANGE • After two to four weeks of regular activity, clients will experience more stable positive moods due to: ü Changes in hormone and neurotransmitter levels (e. g. , endorphins, serotonin, and norepinephrine) ü Increased self-efficacy with tasks and short-term goal achievement ü Improved performance due to the positive neuromuscular adaptations to exercise • Personal trainers should make exercise fun and emphasize regular adherence to a program. © 2014 ACE

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 © 2014 ACE

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 © 2014 ACE

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. © 2014 ACE

THE ACE IFT MODEL © 2014 ACE

FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING • Phase 1: stability and mobility training ü Focuses on improving the client’s posture by introducing lowintensity exercise programs that address: o o o Muscle balance Muscular endurance Core function Flexibility Static and dynamic balance o o Posture Balance Movement Range of motion (ROM) of the ankle, hip, and shoulder complex, and thoracic and lumbar spine ü Basic assessments conducted early in this phase include: © 2014 ACE

FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING • Exercises in phase 1 should: ü Emphasize supported surfaces that offer stability (e. g. , floor or backrests) • Promote stability by focusing on: ü Restorative flexibility ü Isometric contractions ü Limited-ROM strengthening ü Static balance ü Core activation ü Spinal stabilization ü Muscular endurance © 2014 ACE

FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING • Phase 2: movement training ü Focuses on training movement patterns. ü 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 movements o Pulling movements o Rotational (spiral) movements © 2014 ACE

FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING • Exercises in phase 2 should: ü Emphasize the proper sequencing of movements ü Control of the body’s center of gravity (COG) throughout the normal ROM ü Promote dynamic balance and active flexibility ü Build muscular endurance and promote mobility ü Emphasize controlled motion and deceleration performed via controlled eccentric muscle actions © 2014 ACE

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. © 2014 ACE

FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING • Phase 3: load training ü Phase 3 focuses on increasing the external load, placing emphasis on muscle force production. ü Exercise variables are consistent with the standard FITT-VP model for increasing: o Muscular hypertrophy o Enhancing muscular endurance o Improving muscular strength © 2014 ACE

FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING • Exercises in phase 3 should include a number of different options, such as: ü ü ü 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 © 2014 ACE

FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING • Phase 4: performance training ü Focuses on specific training to improve speed, agility, quickness, reactivity, and power. • Power training: ü Enhances the velocity of force production ü Improves the ability of muscles to generate a large amount of force in a short period of time ü Is appropriate for sports and activities that require repeated acceleration and deceleration ü Develops lean muscle and enhances muscle size and definition © 2014 ACE

FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING © 2014 ACE

CARDIORESPIRATORY TRAINING COMPONENTS AND PHASES © 2014 ACE

CARDIORESPIRATORY TRAINING • Phase 1: aerobic base training focuses on: ü Developing an initial aerobic base in those who are sedentary or near-sedentary ü Building the foundation for training for cardiorespiratory fitness in phase 2 ü Developing a stable aerobic base upon which the client can build improvements in: o o o © 2014 ACE Health Endurance Energy Mood Caloric expenditure

CARDIORESPIRATORY TRAINING • Exercise during phase 1 should be: ü Performed at steady-state intensities ü Low-to-moderate range ü Consistent with the range of guidelines for cardiorespiratory exercise ü Initially be of an appropriate duration that the client can tolerate • The goal for all clients in this phase is to gradually increase: ü Frequency to three to five days per week ü Duration to 20 to 30 minutes ü Ratings of perceived exertion (RPE) to 3 to 4 © 2014 ACE

CARDIORESPIRATORY TRAINING • Phase 2 focuses on enhancing the client’s aerobic efficiency by: ü Increasing the duration of sessions ü Increasing the frequency of sessions ü Introducing aerobic intervals at or just above the first ventilatory threshold (VT 1) or at an RPE of 5 ü Improving the client’s ability to utilize fat as fuel • Aerobic intervals add variety and can differ in: ü Number and length of work and rest intervals ü Speed ü Incline ü Resistance © 2014 ACE

CARDIORESPIRATORY TRAINING © 2014 ACE

CARDIORESPIRATORY TRAINING • Phase 3: anaerobic endurance training ü Programming focuses on: o o Improving performance for higher levels of cardiorespiratory fitness Introducing higher-intensity intervals ü Balancing training time: o o o Below VT 1: 70– 80% Between VT 1 and second ventilatory threshold (VT 2): >10% At or above VT 2: 10– 20% ü Depending on the client’s goal, a client may train: o o © 2014 ACE Three to seven days per week 20 minutes to multiple hours in length

CARDIORESPIRATORY TRAINING © 2014 ACE

CARDIORESPIRATORY TRAINING • Phase 4: anaerobic power training ü 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 VT 1: 70– 80% o Between VT 1 and VT 2: >10% o At or above VT 2: 10– 20% ü Require intrinsic motivation to meet the physical and mental challenge ü 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 © 2014 ACE

CARDIORESPIRATORY TRAINING © 2014 ACE

SPECIAL POPULATION CLIENTELE • Personal trainers working with special population clients should: ü Promote adherence through initial successes and a positive exercise experience ü Utilize the ACE IFT Model ü 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. © 2014 ACE

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. © 2014 ACE