Transcript functional movement and resistance training

ACE Personal Trainer Manual
5th Edition
Chapter 5: Understanding the ACE Integrated Fitness Training® Model
Lesson 5.2
LEARNING OBJECTIVES
• 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
© 2014 ACE
FACILITATING FITNESS-RELATED BEHAVIORAL CHANGE
• 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
© 2014 ACE
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.
© 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
 Focuses on improving the client’s
posture by introducing lowintensity exercise programs that
address:
o
o
o
o
o
Muscle balance
Muscular endurance
Core function
Flexibility
Static and dynamic balance
 Basic assessments conducted
early in this phase include:
o
o
o
o
© 2014 ACE
Posture
Balance
Movement
Range of motion (ROM) of the
ankle, hip, and shoulder
complex, and thoracic and
lumbar spine
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
© 2014 ACE
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 movements
o Pulling movements
o Rotational (spiral)
movements
© 2014 ACE
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
© 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
 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 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:




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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
 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
© 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:
 Developing an initial aerobic base in those who are
sedentary or near-sedentary
 Building the foundation for training for
cardiorespiratory fitness in phase 2
 Developing a stable aerobic base upon which the client
can build improvements in:
o
o
o
o
o
© 2014 ACE
Health
Endurance
Energy
Mood
Caloric expenditure
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
© 2014 ACE
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
© 2014 ACE
CARDIORESPIRATORY TRAINING
© 2014 ACE
CARDIORESPIRATORY TRAINING
• Phase 3: anaerobic endurance training
 Programming focuses on:
o
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Improving performance for higher
levels of cardiorespiratory fitness
Introducing higher-intensity intervals
 Balancing training time:
o
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Below VT1: 70–80%
Between VT1 and second ventilatory
threshold (VT2): >10%
At or above VT2: 10–20%
 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
 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
© 2014 ACE
CARDIORESPIRATORY TRAINING
© 2014 ACE
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.
© 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