phase 1 resistance training
stability and mobility training
phase 2 resistance training
phase 3 resistance training
phase 4 resistance training
phase 1 CRF training
phase 2 CRF training
phase 3 CRF training
phase 4 CRF training
ACE IFT Model is built on...
two principal training components of ACE IFT Model
functional movement and resistance training.
utilize ACE IFT Model w/ variety of clients, CPT must understand how to...
develop and continually enhance rapport.
assess which stage a client is in for each training component.
design exercise programs in each component.
integrate and progress each component to provide clients w/ comprehensive training solutions.
phase 1 stability and mobility training
improve client's posture.
exercise selection focus on core and balance.
basic assessments: posture, balance, movement, ROM (ankle, hip, shoulder complex, thoracic and lumbar spine).
phase 2 movement training 5 primary movements
bend and lift.
single leg movements.
timeframe for movement training
phase 3 load training
muscular strength and endurance introduced
phase 4 performance training emphasizes...
specific training to improve speed, agility, quickness, reactivity, and power.
CRF training focus on...
aerobic-base training builds improvements in...
health, endurance, energy, mood, caloric expenditure.
aerobic-efficiency training introduce intervals to improve...
health and fitness.
client's ability to utilize fat as a fuel source.
anaerobic-endurance training primary focus...
improve performance. (athletes)
anaerobic-power training primary focus...
building on previous training, while also introducing new intervals for anaerobic power.
short duration, high intensity.
initial communication w/ clients
build foundation for personal relationship.
gather info on goals and objectives.
taking time to get to know client, discover characteristics is important.
four basic personality styles:
director, deliberator, collaborator, expressor.
different levels of listening
indifferent, selective, passive, active
common methods of measuring HR in a fitness setting
telemetry and palpation
outward force exerted by the blood on the vessel walls. measured w/in the arterial system.
the pressure created by the heart as it pumps blood into circulation via ventricular contraction.
the pressure that is exerted on the artery walls as blood remains in the arteries during the filling phase of the cardiac cycle.
normal <120 & <80.
prehypertension 120-139 or 80-89.
hypertension >140 or >90.
ratings of perceived exertion.
common trends in RPE scale
men tend to underestimate exertion, while women overestimate.
static posture represents...
alignment of the body's segments.
static postural assessment may offer valuable insight into...
muscle imbalance at a joint and muscles around a joint.
altered neural action of muscles moving and controlling the joint.
potentially dysfunctional movement.
muscle imbalance and postural deviations correctible factors:
repetitive movements, awkward positions and movements, side dominance, lack of joint stability or mobility, imbalanced strength-training programs.
muscle imbalance and postural deviations non-correctible factors:
congenital conditions, some pathologies, structural deviations, certain types of trauma.
ankle pronation forces rotation at the...
hip adduction is...
a lateral tilt of the pelvis that elevates one hip higher than the other.
hip tilting [anterior or posterior].
anterior pelvic tilt occurs in...
individuals with tight hip flexors.
shoulder position and thoracic spine.
head position. forward head position is very common.
what is a clearing test
test that uncover issues that individual did not know existed. movements that require elevation
why conduct a clearing test
ensure that pain is not exacerbated by movement.
cervical spine, shoulder impingement, low back.
bend and lift screen
examine symmetrical lower extremity mobility and stability, upper extremity stability during a bend and lift movement.
hurdle step screen
examine simultaneous mobility of one limb and stability of the contralateral limb while maintaining both hip and torso stabilization.
shoulder push stabilization screen
examine stabilization of the scapulothoracic joint during closed kinetic chain pushing movements (push up).
shoulder pull stabilization screen
examine clients ability to stabilize the scapulothroacic joint during closed kinetic chain pulling movement.
thoracic spine mobility screen
examine bilateral mobility of the thoracic spine.
flexibility and muscle length testing
thomas test, PSL raise, apley's scratch test, shoulder flexion/extension, external/internal rotation.
balance and core tests
sharpened romberg test, stork-stand,
five primary movements performed during ADL's
bending/raising and lifting/lowering movements.
deviations during bend and lift
ankles collapse inward/feet turn outward--> tight soleus, lateral gastroc, &peroneals.
knees move inward--> tight hip adductors, tensor fascia latae.
deviations during hurdle step
hip adduction/stance-leg hip rotation (inward) -->tight hip adductors.
torso lateral tilt, forward lean, rotation--> lack of core stability.
deviations during shoulder push
deviations during thomas test
lowered thigh does not touch table, knee cannot flex 80degrees--> tight hip flexor.
lowered thigh does not touch table but knee flexes 80 degrees--> tight iliopsoas.
deviations PSL raise
raised leg <80 degrees-->tight hamstrings
what type of joint is the foot
what type of joint is the ankle
what type of joint is the knee
what type of of joint is the hip
what type of joint is the lumbar spine
what type of joint is the thoracic spine
what type of joint is the scapulothoracic
what type of joint is the glenohumeral
describe force coupling relationships
muscles rarely work in isolation, but instead function as integrated groups
outer layer of core
rectus abdominis, external and internal obliques, erector spinae, ilopsoas, latissimus dorsi
inner layer of core
transverse abdominis, multifidi, quadratus lumborum, deep fibers of the internal oblique, diaphragm, pelvic floor musculature and the adjoining fasciae.
stability lumbar spine
core function: isolated activation of core musculature.
mobility of pelvis and thoracic spine
mobilize the pelvis and thoracic spine in all 3 planes w/out a loss of lumbar stabilization
stability of scapulothoracic spine
promote stability w/in the scapulothoracic region
mobility and stability of the distal extremities
promote distal mobility and stability w/in the extremities.
center of mass; represents that point around which all weight is evenly distributed.
progression and regression of balance
hip-width stance narrow stance --> staggered stance split stance --> tandem stance --> single leg stance
pushing hips backward, creating hip hinge movement
driving the tibia forward, placing greater load on the ACL.
benefits of RT
increase muscle fiber and contractile strength.
increased physical capacity
2 long term physiological adaptations to RT
increased muscle strength and increased muscle size (hypertrophy)
needs assessment on client.
beginner 2-3 times per week
intermediate 3-4 times per week
advanced 4-7 times per week
training volume (sets)
general muscle fitness 1-2
muscle endurance 2-3