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Chapter 5 Power Point

Chapter 5 Power Point. The ACE IFT Model. Introduction. The personal trainer must be prepared to address the needs of all types of clientele. Population is aging, becoming increasingly overweight and prone to common diseases like heart disease, diabetes and hypertension.

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Chapter 5 Power Point

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  1. Chapter 5 Power Point The ACE IFT Model

  2. Introduction • The personal trainer must be prepared to address the needs of all types of clientele. • Population is aging, becoming increasingly overweight and prone to common diseases like heart disease, diabetes and hypertension. • Focus must be on improving health, fitness and quality of life through exercise and behavioral change • New aged training parameters include • Behavioral Change • Muscular endurance, strength, power and flexibility • Balance, core, agility, coordination and speed • Cardiorespiratory fitness, stability, mobility and movement efficiency

  3. FITT-VP • FITT-VP is a tool used to create a cardiorespiratory and resistance training program utilizing: • Frequency • Intensity • Time • Type • Volume • Pattern • Progression • Reps (included for Resistance Training) • Sets (included for Resistance Training)

  4. Recommendations for Cardiovascular Endurance • FITT-VP general recommendations for cardiovascular exercise • Frequency • 5+ days moderate • 3+ days vigorous • Intensity • Moderate and/or vigorous for most • Light-moderate for deconditioned • Time • 30-60 minutes/day for moderate • 20-60 minutes/day for vigorous • Type • Continuous exercise using major muscle groups • Volume • Increase volume for progression • Progression • Gradually done by adjusting duration, frequency, and intensity

  5. Recommendations for Resistance Exercise • FITT-VP general recommendations for Resistance Training • Frequency • 2-3 times/week for each major muscle group • Intensity • Novice to intermediate = 60-70% 1RM @ moderate to vigorous intensity • Experienced = 80+% 1RM @ vigorous to very vigorous to gain strength • Older individuals/sedentary individuals = 40-50% 1RM @ very light to light intensities for beginners to improve strength • Less than 50% 1RM @ light to moderate intensity to improve muscular endurance • Type • Each Major Muscle Group • Reps • 8-12 to improve strength and power • 10-15 to improving strength in middle aged and older • 15-20 to improve muscular endurance • Sets • 2-4 sets for most adults to improve strength and power. • 2 or less sets for muscular endurance • Pattern • 2-3 minutes of rest

  6. The IFT Model • Always build rapport through the entire IFT model • Integrated Fitness Training Model Principles and Phases(IFT) • Two Principle Training Components • Functional Moving and Resistance Training • Phase 1: Mobility and Stability Training • Phase 2: Movement Training • Phase 3: Loaded Training • Phase 4: Performance Training • Cardiorespiratory Training • Phase 1: Aerobic Base Training • Phase 2: Aerobic Efficiency Training • Phase 3: Anaerobic Endurance Training • Phase 4: Anaerobic Power Training

  7. Components and Phases of the ACE IFT • Phase 1: Stability and Mobility – Main goal is to develop stability through the entire kinetic chain • Consists of • Low intensity exercise • Improve muscular balance, endurance, core stability, flexibility, and static & dynamic balance to enhance posture • Improve strength (stabilizing spine and COG during movement) • Assessments • Restorative flexibility to increase Rand of Motion • Isometric contractions • Addresses the clients weaknesses and postural imbalances

  8. Components and Phases of the ACE IFT • Phase 2: Movement training – Main goal is to develop mobility within the kinetic chain without losing stability • Focuses on the 5 Primary Movements • Bend and lift: Squat • Single leg: Lunging • Pushing: Push up • Pulling: Bent over row • Rotational: Thoracic rotation • Planes of motion* - Know the Joint movements associated with each • Sagittal – Flexion, Extension • Frontal – Abduction, Adduction, Lateral Flexion, Inversion Eversion, Scapular movements • Transverse – Rotation, Horizontal Abduction, Horizontal Adduction

  9. Components and Phases of the ACE IFT • Phase 3: Load Training – Main goal is to increase the load on the body during the 5 primary fitness movements to increase force production • Linear or undulating periodization • Can be in this phase for many years • Goals assessed • Body composition changes • Muscular strength, endurance, and hypertrophy • Motor unit recruitment

  10. Components and Phases of the ACE IFT • Phase 4: Performance Training – Main goal is to improve performance around speed, agility, quickness, reactivity and power • SAQ, reactivity, and power • Power = Force x Velocity • Force = Mass x Acceleration • Velocity = Distance/time • Work = Force x Distance • Techniques • Plyometric jump training • Medicine ball throws • Kettlebell lifts • Olympic style lifts • Goals • Increase rate coding and motor unit recruitment • Increase type II muscle fibers

  11. Components and Phases of the ACE IFT • Cardiorespiratory Training – Phase 1: Aerobic base • Goal is to build an aerobic baseline from which to build upon • Steady state low-to-moderate intensity below VT1 • Talk test • RPE 3-4 on scale of 0-10 • 5-20 minutes to start and work up to 30 minutes • Cardiorespiratory Training - Phase 2: Aerobic efficiency • Goal is to increased duration, frequency, and intensity of exercise • Introduce intervals at or below VT1 (RPE of 5) • If the client has no performance goals they can stay in this phase for multiple years

  12. Components and Phases of the ACE IFT • Cardiorespiratory Training – Phase 3: Anaerobic endurance • Goal is to improve performance in endurance events • For those with higher levels of cardiorespiratory fitness • Higher intensity intervals • Lactate threshold/tolerance training • Balance time in three training zones: • Zone 1: Below VT1 – 70-80% of time spent in this zone • Zone 2: Between VT1 and VT2 – Less than 10% of time spent in this zone • Zone 3: At or above VT2 – 10-20% of time spent in this zone

  13. Components and Phases of the ACE IFT • Cardio Respiratory Training – Phase 4: Anaerobic-Power Training • Most clients do not reach this phase • Develop peak power • Increase aerobic capacity • Intervals well above VT2 or RPE > 9 • Overload fast glycolytic system • Challenge phosphagen system • Enhance ability to perform work for extended periods above lactate threshold

  14. Components and Phases of the ACE IFT • Training zones • Zone 1 (below VT1) • 70-80% of training time • Recovery, warm-up, cool-down, long distance • RPE 3-4 • Several days per week • Zone 2(VT1 to just below VT2) • Less than 10% • Aerobic efficiency • RPE 5 • 1-2 sessions per week • Zone 3 (at or above VT2) • 10-20% • Anaerobic power • RPE 9-10 • 1-2 sessions per week • Intervals at or near max effort • Short duration with long recovery

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