Bell ringer

1. Bell ringer • List the 4 primary steps in designing a comprehensive exercise program • Place the following step in the program design process in the proper order • _____ present your client with a list of aerobic activities • _____ share normative information on each fitness test with your client • ____gain a complete picture of your client’s medical and health status • ____ emphasize the importance of elevating the body temperature through slow aerobic movements • ___review the principle of flexibility • ____administer a fitness test • ____ identify clients that needs more extensive medical clearance

2. Bell ringer • List the 4 primary steps in designing a comprehensive exercise program • Medical screening • Physical fitness testing • Exercise mode • Design program • Place the following step in the program design process in the proper order • ___5__ present your client with a list of aerobic activities • ___4__ share normative information on each fitness test with your client • __1__gain a complete picture of your client’s medical and health status • ___6_ emphasize the importance of elevating the body temperature through slow aerobic movements • __7_review the principle of flexibility • __3__administer a fitness test • __2__ identify clients that needs more extensive medical clearance

3. ACE Integrated Fitness Training Model

4. IFT model • Foundation of ACE IFT model is RAPPORT • It develops trust and fosters client’s participation • The greatest impact a personal training can have on a client’s life is to help that person change his or her habits and establish a positive relationship with exercise

5. IFT Model: Client / Trainer relationship • The first time a client and trainer meet, it is important for the trainer to encourage the client and create an environment where he or she can feel successful. • Initial assessments can be detrimental to early program success • Trainer needs to modify behavior and establish good attitude about exercise • Many adults who are inactive now may have been inactive their whole lives • To be a successful personal trainer you will need to apply 2 strategies: • Fitness related behavior change and exercise adherence • Implement comprehensive exercise programs to help client achieve their goals • Make exercise fun, they need to make it through the first 2 -4 weeks • Concentrating on fun and exercise adherence first then switch to weight loss or other goals.

7. Match the traits of a good exercise consultant on the left with the descriptions on the right • Empathy • Respect • Warmth • Genuineness • Concreteness • Self disclosure • Potency and self actualization • Sharing a story of your own failure to lose weight • The opposite of “do as I say, not as I do” • Seeing things through your client’s eyes • Showing concern and being available • Conveying a secureness in your self • Appreciating the worth of your client • Solidifying essential ideas and elements

8. Match the traits of a good exercise consultant on the left with the descriptions on the right • Empathy ( C ) • Respect (F) • Warmth (D) • Genuineness (B) • Concreteness (G) • Self disclosure (A) • Potency and self actualization (E) • Sharing a story of your own failure to lose weight • The opposite of “do as I say, not as I do” • Seeing things through your client’s eyes • Showing concern and being available • Conveying a secureness in your self • Appreciating the worth of your client • Solidifying essential ideas and elements

9. ACE IFT model • Includes functional and physiological assessments • A comprehensive system for exercise programming that pulls together the complicated training parameters • Organizes exercise science research into logical systems • Has 2 principal training components: • Functional movement and resistance training • Cardiorespiratory training • Both are broken down into 4 phases that provide trainers with strategies to determine and implement the most appropriate assessments and programs • Phase 1: focus is improving health by correcting imbalances to improve joint stability and mobility, improve aerobic base • Phase 2: progress clients toward improved fitness, aerobic intervals • Phase 3: moving into performance area of health – fitness – performance continuum • Phase 4: focused on improving performance through training for power, speed, agility, reactivity and anaerobic power.

11. 2 Training Programs • Functional movement and Resistance Training • Cardiorespiratory Training • To effectively utilize the ACE IFT model trainers must understand how to: • Develop and enhance rapport • Assess which stage a client is in for each training component • Design exercise programs in each component • Integrate component to provide clients with comprehensive training solutions

12. Functional movement and Resistance Training: Phase 1 Stability and mobility training • The principal goal of phase 1 is to develop postural stability without compromising mobility. • The training focus is on the introduction of low-intensity exercise programs to improve the client’s posture. • Exercise selection focuses on core and balance exercises. • Neutral position, hold COG (center of gravity) • No assessments of muscular strength or endurance are required prior to designing and implementing an exercise program during this phase. • Assessments that should be conducted early in this phase include basic assessments of: • Posture • Balance • Movement • Range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine

13. Phase 2: Movement Training • The primary focus during phase 2 is training movement patterns. • Movement training focuses on the five primary movements of exercise: • Bend-and-lift movements (e.g., squatting) • Single-leg movements (e.g., lunging) • Pushing movements • Pulling movements • Rotational (spiral) movements: in transverse plane • Exercise programs emphasize the proper sequencing of movements and control of the body’s center of gravity. • Whole-body movement patterns that utilize gravity as resistance are emphasized. Full ROM patterns with eccentric muscle action • The general timeframe for movement training is two to eight weeks.

14. Movement training: with a neighbor brainstorm real life examples of the primary movement exercises • Bend and lift • Single leg movements • Pushing movements • Forward • Overhead • Lateral • downward • Pulling movements • Rotational movements

15. Phase 3: Load Training • In phase 3, the exercise program is advanced with the addition of an external force. (dumbbells, kettlebells, medicine balls, elastic tubing, tires) • Knowledge of exercise science related to resistance training is applied. • Exercise selection: start with single joint isometric and work towards total body movements • Assessments of muscular strength and endurance are introduced. • Many clients will stay in this phase for many years. Let their goals dictate how you advance • Before progressing to phase 4, clients should develop the prerequisite strength necessary to move into training for: • Power • Speed • Agility • Quickness

16. Phase 4: Performance Training • Phase 4 emphasizes specific training to improve speed, agility, quickness, reactivity, and power. Maintain good posture and mobility • Power training enhances the velocity of force production (ability of large muscles to produce a lot of force in a short time) • Many clients will not progress to this stage of training. • Assessments for measuring power, speed, agility, and quickness can be performed. • Power training can also be effective at helping clients improve body composition. • Exercise selection: plyometric jump training, medicine ball throws, kettlebell… • Goal: increase rate coding: speed at which the motor units stimulate muscle to contract and produce force. • Minimize transition time between eccentric and concentric phase of muscle action

17. Cardiorespiratory TrainingPhase 1: Aerobic-base Training • Phase 1 is focused on developing an initial aerobic base in clients who have been sedentary or near-sedentary. • The intent is to build improvements in: • Health • Endurance • Energy • Mood • Caloric expenditure • Exercise should be performed at steady-state intensities in the low-to-moderate intensity range. • No assessments are recommended during the aerobic-base phase. • Monitor intensity using Talk test, should be below or at VT1 or RPE of 3 to 4.

18. Phase 2: Aerobic-efficiency Training • The second phase is dedicated to enhancing the client’s aerobic efficiency by: • Progressing the program through increased duration of sessions • Increasing the frequency of sessions when possible • Introducing aerobic intervals • The goal of introducing intervals is to improve: • Aerobic endurance by raising the intensity of exercise • The client’s ability to utilize fat as a fuel source • Trainers can conduct the submaximal talk test to determine heart rate at the first ventilatory threshold (VT1). • Some clients may perform cardiorespiratory exercise in this phase for many years if they have no goals of improving performance.

19. Video explaining VT1 and VT2 http://www.acefitness.org/blog/1165/understanding-vt1-and-vt2

20. Phase 3: Anaerobic-endurance Training • During phase 3, the primary focus is to improve performance. • Assessment of the client’s cardiorespiratory capacity at the second ventilatory threshold (VT2) is appropriate. • Higher-intensity intervals that develop anaerobic endurance are introduced. • Balancing training time spent below VT1, between VT1 and VT2, and at or above VT2 should be considered. • Zone 1 (< VT1): 70–80% of training time • Zone 2 (VT1 to < VT2): <10% of training time • Zone 3 (> VT2): 10–20% of training time • The personal trainer should watch for signs of overtraining and scale back the program if symptoms occur.

21. Phase 4: Anaerobic-power Training • The primary focus is building on previous training, while also introducing new intervals for anaerobic power. • These intervals are short-duration, high-intensity, and very taxing. • Clients working in this phase: • Are training for competition • Have specific goals that relate to short-duration, high-intensity efforts during longer endurance events