The ACE Integrated Fitness Training · PDF fileDirector, ACE Academy The ACE Integrated...

Pete McCall, MS.,Exercise Physiologist

Fabio Comana, MA., MS.Exercise Physiologist

Todd Galati, M.A.Director, ACE Academy

The ACE Integrated Fitness The ACE Integrated Fitness Training Model Training Model (ACE IFT(ACE IFT™™))

Training … Revolutionized

Pete McCall, MS. ACE CPT, CSCS, NASM CPT.

ACE Exercise Physiologist and SpokespersonPrior to ACE:

Education Director, Sports Club LAMaster Trainer and Faculty Instructor, Town Sports International (TSI)

A national and international presenter, he is frequently featured on television, radio, internet, and in print publications, and has authored chapters in various textbooks.

Todd Galati, MA. ACE CPT, LWMC, AHFS & GFI.

Director – ACE Academy and spokespersonPrior to ACE:– Directing youth fitness programs , UC San Diego

School of Medicine – Research scientist, U.S. Navy

A national and international presenter, he is frequently featured on television, radio, internet, and in print publications, and has authored chapters in various textbooks.

Fabio Comana, MA. , MS.ACE CPT & LWMC, ACSM HFS, CSCS, CISSN.

ACE Exercise Physiologist and SpokespersonFaculty - Exercise Science and Nutrition Dept, San Diego State University, and teaching at UC San DiegoPrior to ACE:

Head coach, and a strength and conditioning coach (SDSU). Opened / managed health clubs for Club One. A national and international presenter, he is frequently featured on television, radio, internet, and in print publications, and has authored chapters in various textbooks.

40 - 65 % of new exercisers will cease activity within 3 - 6 months- improves by 50 % with personal training over 24 weeks

68 % of clients do not return to work with their trainer on account of a negative experience – only 14 % cite pricing changes or costs

Personal training penetration rate is estimated at only 3.5 - 6.5 % of the membership base (vs. 20 – 25 % in Group Fitness).

12 % naysayers, 45 – 55 % self-directed… remaining 33 %?

56.2% of people who quit exercise cite their key reason was that their programming was too difficult and not enjoyable

The Unfortunate RealityThe Unfortunate Reality

What are We Doing Wrong ??What are We Doing Wrong ??

Evolution within our profession ?Skill and knowledge sets of fitness professionals? Academia / education ?Industry in general ?

Whose is to Blame and What Needs to be

Done??

The Evolution of Personal TrainingThe Evolution of Personal Training

Challenges and needs of special populations (aging, overweight):

CardiopulmonaryMetabolicMusculoskeletalNeural (e.g., proprioceptive)Post-orthopedic rehabilitationFunctional

Multifaceted Roles in Allied Healthcare

TraditionalProgramming

Health-related Parameters of Fitness

Aerobic CapacityMuscular EnduranceMuscular StrengthFlexibility Body Composition Nutrition Weight Management

Expanded Scope of Practice

Skill-related Parameters of Fitness

BalanceAgility and CoordinationReactivityPower and Speed

ReactiveReactive ProactiveProactive

Focus: One-dimensional Approach

Shift: Multi-dimensional Approach Physiological

Exercise Science

The Evolution of Personal TrainingThe Evolution of Personal Training

Decisions and ChoicesDecisions and Choices

Cognitive (Thinking) Cognitive (Thinking)

Associative (Feeling)

Personal Attributes (Belief systems, age,

experiences, etc.)

Personal Attributes (Belief systems, age,

experiences, etc.)

Environmental Factors (Convenience, support,

Physical Activity Factors

(Injury, tolerance, etc.)

Physical Activity Factors

(Injury, tolerance, etc.)

Shift focus to create positive, engaging and memorable experiences

“Promote the experience and you can virtually guarantee yourself participation and higher retention rates”

- Thomas Plummer.

What we Need to ConsiderWhat we Need to Consider

If We’re Confused, What About Our Clients?

Academia / education Content delivery – Focus upon Exercise Science Various guidelines Changing research Information and the wealth of misinformation ???

Programming Programming -- ConsiderationsConsiderations

Playing by the Numbers Industry Guidelines… (e.g., 1 - 2 lb / week, 75 % MHR, etc.)– Example: 1 – 2 lb / week INITIALLY - does it set up clients for failure??

Measured Parameter Average De-conditioned Male (190 lb)

Average De-conditioned Female (162 lb)

Average Daily Intake 2,618 kcal 1,877 kcal

1 lb / week – Daily Deficit - 500 kcal - 500 kcal

Dietary Adherence (15 % of TDEE)

- 393 kcal - 282 kcal

Balance Needed - Activity (500 kcal – dietary reduction)

107 kcal 218 kcal

Energy Cost(Walking 3.5 mph)

5.5 kcal / minute 4.7 kcal / minute

Amount of Activity Required 19 ½ minutes daily 46 minutes daily% U.S. adult population - 30 minutes of moderate intensity

45.9 % 45.9 %

Common MistakesCommon Mistakes

Common Mistakes

Resistance training and establishing outcomes: – Example: A sets of 10 reps with a new client.– Terminating the set at 8 reps Perception of FAILURE

Examine what DOMS means to an individual

Using Mathematical calculations and generic ranges for cardio intensity:– Fox and Haskell: 220 – Age (sd = 12 pm)– When did 65 % VO2max become the ideal range for fat utilization?

We need to shift towards personalizing programming

Common MistakesCommon Mistakes

… we could provide positive and memorable experiences that would drive retention and participation?

… we could align our communication styles to our client’s personality index and communication style to promote trust and effective dialogue?

… we could effectively determine readiness to change behavior andthen implement effective strategies to promote healthy behavior?

… we could understand and uniquely program to our client’s individual cognitive, emotional and physiological characteristics?

.. there was a simple, yet systematic approach to programming that was relevant, appropriate and effective?

Programming Programming –– What If? What If?

What if there was one blueprint for all of this?

Resolve to be a master of change rather than a victim of change.- Brian Tracy

Programming Programming –– What If? What If?

The Need for a SolutionThe Need for a SolutionExamined Existing Problems:

Exercise AttritionLow personal training penetration ratesNegative experiences with personal training

Input from Key Industry Stakeholders:PublicNewly certified personal trainers Veteran fitness professionalsPersonal training managersOwners and executives/directorsEducators (colleges, universities, professional)

Address the Multiple Domains of Wellness along the HFP Continuum

Client’s Unique Point of Entry

BEHAVIORA

EMOTIO

METERS

BEHAVIORA

EMOTIO

METERS

The ACE IFTThe ACE IFT™™ ModelModel

Rapport, Communication and Rapport, Communication and Behavior (ACE IFTBehavior (ACE IFT™™))

Training … Revolutionized

The ACE IFT The ACE IFT ™™ Foundation: RapportFoundation: Rapport

The ACE IFT™ Model provides the tools to: Skillfully develop professional personal relationships Strategically adapt to different personality stylesSuccessfully promote behavioral change strategiesCreate an overall positive experience for clients that builds long-term adherence to exercise.Optimize training to an individual’s unique needs, goals and characteristics

Developing successful professional relationships with individuals involves four stages that occur sequentially.

Unlike the three latter stages that have somewhat clearly defined timelines, rapport is ongoing, continuing to develop throughout the relationship.

Rapport Communication

Moment of Truth

Identify Personality

Develop Professional

Personal Relationship

Develop Professional

Personal Relationship

Cognitive Cognitive Emotional Emotional Physiological Physiological

7-11 Rule. Format used. Attend to theenvironment.Appearance.

Treat others the way they want to be treated.

Daves & Holland Model

Treat others the way they want to be treated.

Daves & Holland Model

EmpathyWarm

Genuineness

EmpathyWarm

Genuineness

Readiness to change behavior.

Stages ofchange.Obstaclemanagement.

Readiness to change behavior.

Stages ofchange.Obstaclemanagement.

Emotional association to the behavior:Preceding (antecedents)Following (response consequences)

SelectionTiming

Relevance

SelectionTiming

Relevance

Biggest Mistake - Not taking time to acquaint yourself with your client before entering investigation/.

Be attentive and empathetic regardless of personal opinion.Separate meaningful content from superfluous information. Don’t get caught on trigger words (hot buttons) that distract you from listening and understanding the entire message.Be aware the person’s emotional patterns change based upon the nature of the content being discussed.Be conscious of how cultural and ethnic differences affect communication (e.g. averting eyes from a person while speaking).

Rapport and CommunicationRapport and Communication

Communication formatCommunication format

7-11 Rule 7-11 Rule

Environment - extensionEnvironment - extensionPersonal TouchPersonal Touch

Attend to the environment :Where do you first meet….

Create a nurturing, yet professional environment by meeting in a quiet, comfortable area.

o Lighting, music, etc.Avoid high traffic areas, distractions or attempting to establish rapport with a walk-around (e.g., facility tour) or social setting.Do not sit behind a desk – face your client to create a level of comfort.Be attentive to your own personal appearance (clothing, grooming, jewelry, etc).

Communicate effectively:Verbal communication translates only part of the message people send.

Verbal communication conveys the verbal content.o Vocal tonality, fluctuations in pitch, etc.

Non-verbal communication conveys the true feeling behind the content.o Posture, positioning, facial expressions, gestures, eye contact, etc.

Attending behaviors:Perhaps the most-under appreciated and misconstrued component to communication:

Distance and orientation (body positioning).Posture and position, mirroring and gestures.Eye contact and facial expressions.

Listen effectively:Humans speak 125 – 250 words / min; hear up to 500 words / min. Effective listening implies attention to content and emotion.

Indifferent listeningSelective listeningPassive listeningActive listening

Interactive Exercise One :Partner with the person next to you - assume roles1. Fitness professional2. Prospective clientBriefly role-play an initial 60 seconds of a first meeting together with one goal – lay foundation to establishing rapport. Reverse roles, repeat.

Rapport Checklist PT Client% time speakingOrientation / postureOpen-ended questions ?Conversation topic(s) ?Mirroring / gesturingFacial expressions?

While trying to develop rapport, you need to simultaneously identify the personality index of the person(s) to whom your are speaking.Successful practitioners adapt their communication and teaching techniques to the personality style of their participants.

Never forget the Cardinal Rule ..

“Treat others the way they want to be treated, NOT how you want to be treated “

Personality IndexingPersonality Indexing

Personality style reflects an individual’s characteristics, thoughts, feelings, attitudes, behaviors, and coping mechanisms.

Daves & Holland Model:People can be classified based on whether they score low or high on the dominance (influence thinking / actions of others) and sociability scales.

AnimatedEnergetic, Interactive,Influencing, Talkative

AttentiveReserved,

Supportive,Steady

AssertiveGoal-orientated,

Determined,Decisive, Fast-paced

AccurateDetail-orientated,

Calculating, Correct

Dominance ScaleAggressive 1 2 3 4 5 6 7

Challenging and Confronting 1 2 3 4 5 6 7

Forceful 1 2 3 4 5 6 7

Outspoken 1 2 3 4 5 6 7

Takes Charge 1 2 3 4 5 6 7

Assertive 1 2 3 4 5 6 7

Competitive 1 2 3 4 5 6 7

Straightforward 1 2 3 4 5 6 7

Frank 1 2 3 4 5 6 7

Blunt 1 2 3 4 5 6 7

Sociability ScaleAccepting and Supporting 1 2 3 4 5 6 7

Easy to Know 1 2 3 4 5 6 7

Friendly and Outgoing 1 2 3 4 5 6 7

People-orientated 1 2 3 4 5 6 7

Sociable 1 2 3 4 5 6 7

Agreeable 1 2 3 4 5 6 7

Cares how Others Feel 1 2 3 4 5 6 7

Flexible 1 2 3 4 5 6 7

Warm 1 2 3 4 5 6 7

Fun Loving 1 2 3 4 5 6 7

Versatile Communications Management is your ability to move into their dimension to garner trust and support, and manage your ownpersonality style.

First, assess your own personality style first.

Survey Instructions:Complete the dominance and sociability surveys scoring appropriate scores for each word that best reflects personality.A score of “1” is “not descriptive of the person” , score of “7” is “very descriptive of the person.”Sum the scored numbers for a total score of each dimension.Rate the dimension scores using the scale table. Ask 3 close friends / family to rate you as a comparison.

Interactive Exercise Two :Complete both surveys to assess your own personality style as you perceive yourself.

Partner with a different person - assume roles1. Fitness professional2. Prospective clientProspective client role plays a personality trait of choice while the fitness professional aims to establish rapport.Goal: Fitness professional must identify the personality styleReverse roles, repeat.

Scoring Your Personality StyleDOMINANCE SCALE SOCIABLITY SCALE

51 – 70 High 53 – 70 High

0 - 50 Low 0 – 52 Low

Pre-Contemplation Stage

Contemplation Stage

Preparation Stage

Maintenance Stage

Action StageAction Stage

Behavior Behavior –– Stages of ChangeStages of Change

Golden Rules:Identify readiness to change behavior Identify stage of behavioral change – Apply appropriate strategies to move forward

How to administer?

Decisional Balance

Decision-making towards healthier behavior involves consideration of the pros / cons of changing behavior.

Differences explain why individuals move through stages of change. Shift between pros and cons as one progresses through stages:

o Pre-contemplation and contemplation stage: Perceive more risks in changing behavior than benefits.

o Preparation stage: Benefits and risk appear equal.o Action and maintenance stage: Perceive more benefits than risks in

changing behavior.

Goal: Shift decisional balance and influence perceptions of pros and cons. Diffuse anxieties and irrational beliefs (misinformation, previous experiences) in an informational and neutral manner (avoid being confrontational).

Decisional Balance Strategies: 1. Ask client to document perceived benefits vs. costs of change, ranking

relevance of each.2. Ask them to identify strategies to achieve pros / minimize impact of cons. 3. Help realize / recognize additional benefits (as needed) to outweigh cons).4. Think creatively to identify easily-implementable strategies to bring about

change and minimize impact of cons.

Self-Efficacy

Defined as a belief in one’s own capabilities to complete a task. The more capable one feels regarding their ability to engage in activity, the more likely they are to adhere.Determinant and outcome of behavior. Self-confidence is more global while self-efficacy is more task-specific and influenced by:

o Past performance and experiences - most influentialo Vicarious experienceso Verbal persuasiono Physiological states or responseso Emotional states or responses o Imagery experiences

Implementing the Model

Identify Readiness to Change

Identify Current Stage of ChangeIdentify Current

Stage of ChangeImplement

Change Strategies

Implement Change

Strategies

Influence Decisional Balance

Build Self-EfficacyBuild Self-Efficacy

Utilize strategies to Prevent Lapse

Adherence within Action / Maintenance

Set Challenging, yet Manageable Tasks and

Interactive Exercise Three:

Joe is an overweight, construction worker who has smoked for the past 25 years. After suffering a mild heart attack, his physician suggested he adopt a healthier lifestyle of physical activity, weight management and smoking cessation in order to improve his quality of life. Joe joined a health club, utilized his one complementary free training session then proceeded to follow a basic aerobic program outlined by his physician. Yet after 3 months of sporadic participation, he only lost 4 pounds and did not successfully quit smoking. Frustrated, he cancelled his membership and returned to his previous lifestyle. After another mild episode and some stronger suggestions from his physician, he returned to the health club again to make a change, but on this occasion, he decides to make an appointment to meet with a personal trainer.

1. With respect to the stages of change model, in what stage would you assume Joe currently exists?

2. Examine the Decisional Balance Worksheet – how would he weight this worksheet (number of items / strategies in each section).

3. Identify a strategy that might be implemented to boost his self-efficacy.

NOT all clients need or desire assessments initially. De-motivating to some individuals - proves counterproductive to overall experience.

Uncomfortable, intimidated, overwhelmed or embarrassed by current physical condition.Intimidated by complexity of protocols.Unable to cope effectively with results.

Standardized tests? Push-up test – which protocol (chin to floor - CSEP), chest to cup –(Military); how relevant is upper extremity endurance to ADLs?

Select relevant assessments:Muscle groups (trunk – McGill’s and lower extremity).Timing.

Assessments Assessments –– ConsiderationsConsiderations

PAR-Q (valid to 69

years)

PAR-Q (valid to 69

years)

Physiological Assessments

ACSM / AHA +Musculoskeletal

Screening

ACSM / AHA +Musculoskeletal

Screening

ALWAYSALWAYS

Reference: ACSM Guidelines for Exercise Testing and Prescription

(8th ed.)

Reference: ACSM Guidelines for Exercise Testing and Prescription

(8th ed.)

De-motivating, anxiety, embarrassment

ONLY IF RELEVANT ONLY IF RELEVANT

Consider sequence and timing

Easy to Administer

Assessments Assessments –– ConsiderationsConsiderations

Leverage any positive emotional experiences and association towards exercise adherence ….

Primary Emotional Impressions associated with exercise (discomfort -

DOMS, RPE, sweating), overall perception of the exercise environment

Early Cognitive InfluencesImproved self-efficacy with task

accomplishment and setting challenging, yet manageable tasks

Initial Physiological ChangesChanging hormonal and

neurotransmitter levels

Initial Physiological ChangesChanging hormonal and

neurotransmitter levels

Exercise and Emotional ChangeExercise and Emotional Change

Exercise-induced Feeling Inventory (EFI)

Evaluates emotional changes based upon perception of exercise experience.

Identifies post-exercise identifies emotional impressions. Provides aggregated tracking of emotional changes.Provides valuable feedback on program appropriateness.

Score each adjective using a 0 - 4 numerical scale.Record responses for each adjective by checking appropriate value.0 = Do Not Feel (DNF)1 = Feel Slightly2 = Feel Moderately3 = Feel Strongly4 = Feel Very Strongly (FVS)

Aggregated Reporting : Administer immediately following exercise to track exercise perceptions.Administer more frequently initially, then gradually taper to avoid desensitization.Four Subscales:

Positive engagement reflects items 4, 7 and 12Revitalization reflects items 1, 6 and 9Tranquility reflects items 2, 5 and 10Physical exhaustion reflects items 3, 8 and 11

Score each subscale by summing numerical values scored for each adjective within subscale (maximal combined score = 12)

Profile for Positive Engagement

41 2 3 4 5 6

Total Score

Profile for Physical Exhaustion

Total Score

Plot aggregated data over specified timeframe to track trendsExample: aggregated data for subscales of positive engagement and physical exhaustion (6 weeks)

1 2 3 4 5 6 Week

Functional Movement & Resistance Functional Movement & Resistance TrainingTraining

Stability & Mobility Stability & Mobility through through PerformancePerformance

ACE IFT ModelFunctional Movement & Resistance Training Phases

PHASE 1: Stability & MobilityGoals: Strength-endurance of postural muscles

Stability: Control joint position

Mobility: ROM (uninhibited) around a joint

Resistance: isometric, BW & isolated strength

Anatomical Adaptation

Stability and MobilityStability and Mobility

Foot = Stability Foot = Stability

Ankle = MobilityAnkle = Mobility

Knee = Stability Knee = Stability

Hip = Mobility Hip = Mobility

Lumbar Spine = Stability Lumbar Spine = Stability

Thoracic Spine = Mobility Thoracic Spine = Mobility

Scapulo-thoracic = Stability Scapulo-thoracic = Stability

Gleno-humeral = Mobility Gleno-humeral = Mobility Training:

Mobile Joints MobileStable Joints Stable

Scapula Stabilization Marching

Scapula Stabilization

Sprinter Pulls

Exercise SelectionConsistent

Manipulate other variables

Progression:2-6 weeks

Postural enduranceImproved core stability

Improved mobility

Applying the Variables

ExerciseSelection

Intensity Reps Sets Rest Interval

(R.I.)

General Muscular Fitness:Focus on Stability & Mobility

Bodyweight<75% 1RM

8-15+ 1-3 30-90 seconds

Training Frequency:2-3 sessions/week

PHASE 2: Movement TrainingGoals: Teach fundamental movements

Squat / Lunge / Push / Pull / Rotation

Integrate Stability and Mobility

Proper sequencing of movement

Resistance: Integrated strength

Flexibility: Progress to dynamic

Squatting

Pushing

Lunging Pulling

Rotational

Exercise Selection5 movements—Train the patterns

Manipulate other variables

Progression2-6 weeks

Integrate Stability and MobilityDynamic Balance

Improved Core Strength

Applying the Variables

ExerciseSelection

Intensity Reps Sets Rest Interval

(R.I.)

5 MovementsMuscular Endurance

Bodyweight<75% 1RM

Medicine BallsTubingCable

Machines

8-15+ 1-3 30-90 seconds

PHASE 3: Load TrainingGoal: Traditional strength training

Strength Endurance, Hypertrophy, Max Strength

Muscle force production

Resistance: traditional strength

Flexibility: dynamic; recovery-static

Traditional Strength TrainingEndurance

HypertrophyStrength

Max Strength

Leg Press

Incline Chest Press

Dips Pull-ups

Exercise SelectionMovement-based

Progress to muscle isolation (appropriate)

Progression8-10 weeks +

Load the patternsImprove muscle force production

Applying the VariablesTraining Outcome Intensity Reps Sets Rest

Interval (R.I.)

Endurance <75% 1RM 12+ 1-3+ <30 sec.

Hypertrophy 70-85% 1RM 6-12 3-6+ 30-90sec.

Strength 85-100% 1RM <6 2-6 2-5 min.

PHASE 4: Performance TrainingGoal: Velocity of force production

Power = FV or W/T

Activity/event specific

Speed – Agility – Quickness – Reactivity

Resistance: sport/position specific

Flexibility: dynamic; recovery-static

Power TrainingPlyometricsOlympic lifts

Explosive training

Squat jump

Hang clean

Cone jumps

Exercise SelectionLower-body Plyometrics

Upper-body Medicine ballsKettlebells

Olympic liftsMetabolic circuits

ProgressionActivity / event-specific

Off-season / active recovery

ExplosiveLow Reps—Quality, NOT Quantity

Long Rest Periods (ATP-PC replenishment)10% rule

Initial: low intensity, low volumeLanding before jumping

Progression: increase intensity THEN volume

ANAEROBIC NOT AEROBIC

Considerations

1RM Squat – 1.5x BW or 60% 1RM 5x in 5 sec.Upper: BP 1RM = BW; 5 hand-clap push-upsWork : Rest = 1:5 1:10 (complexity & volume)

Rest 2-4 days between sessions

Assessment of mobility and stabilitySafe facilities and equipment

Specific goalsProgram design

TechniqueSafe, effective progressions

Guidelines

Applying the VariablesExerciseSelection

Intensity Reps Sets Rest Interval (R.I.)

Power: Single-effort

Bodyweight50-100%

1-2 3-5 2-5 min.

Power:Multiple-effort

Bodyweight40-80%

3-5 3-5 2-5 min.

Cardiorespiratory TrainingCardiorespiratory Training

AerobicAerobic--base base through through AnaerobicAnaerobic--powerpower

General Cardiorespiratory Exercise GuidelinesGeneral Cardiorespiratory Exercise GuidelinesLimitationsLimitationsLimitations – Using %MHR or %HRR

Predicted MHR formulas demonstrate high standard deviations (s.d.):

MHR = 220 – age (s.d. approximately +12 bpm) *

MHR = 206.9 – (0.67 x age) (s.d. closer to +7 bpm) **

Accurate programming using %MHR or %HRR requires accurate MHR & RHR

Limitations – Using %VO2R

Estimated VO2max can have error based upon the assessment used AND predicted MHR

Accurate programming using %VO2R requires accurate VO2max

* Fox, Naughton, & Haskell, 1971

Fuel Utilization

Rest Low Intensity Moderate Intensity High Intensity

Fat Utilization Carbohydrate Utilization

Note: VT1 = First ventilatory threshold (seen at the “Crossover Point”)

Fuel Utilization Under Increasing Exercise IntensitiesFuel Utilization Under Increasing Exercise Intensities

During exercise, higher intensities increase respiratory rates linearly with the exception of two key deflection points where significant ventilatory changes occur:

VE ‐Minute Ventilation ‐ volume of air moving into and out of the lungs per minute

VT1 ‐ First Ventilatory Threshold ‐ due to increased CO2 production as primary fuel utilized changes (fat carbohydrate); corresponds with initial accumulation of blood lactate

VT2 ‐ Second Ventilatory Threshold ‐ associated with a rapid increase in blood lactate (lactate > 4.0 mmol/L)

Ventilatory Markers and Blood LactateVentilatory Markers and Blood Lactate

VE (liters/minute)

Work Intensity

VT2 (lactate > 4 mmol/L)

Fats are the primary fuel source utilized

O2 needed > CO2 produced

Increased need for O2 is met by larger inspiration (tidal volume)

The ability to talk continuously should not be compromised

Talk Test ‐ practical tool maintaining exercise intensity below VT1

VE (liters/minute)

Work Intensity

Physiological responses Physiological responses belowbelow VT1VT1

Traditionally referred to as moderate-intensity aerobic exercise

As the primary fuel source utilized crosses over from Fats to Carbohydrates:

1) Lactic acid production increases

2) Bicarbonate buffering increases to buffer blood lactate

3) CO2 production increases

4) Breathing rate increases to remove increased CO2

VT1 is reached when the ability to talk continuously becomes compromised

VE (liters/minute)

Work Intensity

Physiological responses Physiological responses atat VT1VT1

As exercise intensity continues to increase from VT1 to VT2:

1) Carbohydrate fuel utilization continues to increase (as fat utilization decreases)

2) Blood lactate continues to rise

3) CO2 production continues to increase

4) Breathing rate continues to increase to remove CO2

VT2 is reached when speech becomes limited to single words

Corresponds with blood lactate > 4.0 mmol/L

VE (liters/minute)

Work Intensity

VT2 (lactate > 4 mmol/L)

Blood’s buffering system becomes overwhelmed; blood pH begins to fall

Physiological responses Physiological responses atat VT2VT2

ACE IFTACE IFTTM TM 33--zone Training Modelzone Training Model

Zone 1 Zone 2 Zone 3

VT1 VT2

Advantages

Zones built around each individual’s unique metabolic response to exercise

Zones are effective for exercise programming across all four Cardiorespiratory Training Phases of the ACE Integrated Fitness TrainingTM Model

33--zone Training Modelzone Training ModelRecommended Intensity Markers Recommended Intensity Markers

Zone 1 Zone 2 Zone 3

VT1 VT2

Video: Video: Exercising in all 3 ZonesExercising in all 3 Zones

Protocol Protocol -- Submaximal Talk Test for VT1Submaximal Talk Test for VT1

Use caution with reading on a treadmill given the potential risk of falling

HR varies between treadmills, bikes, etc., so utilize your client’s preferred mode of exercise

This assessment should be performed prior to any other fatiguing exercise on the test day

Step 1 3 ‐ 5 minute warm‐up with HR < 120 bpm (RPE of 2 to 3)

Step 2 Begin 1st stage of test measuring steady‐state HR (60‐120s usually adequate)

Step 3 Recite / read text out loud continually during last 20 ‐ 30 sec of each stage (something familiar such as the pledge of allegiance, alphabet, etc.)

Step 4Upon recital completion, ask if this task felt “easy”, “uncomfortable‐to‐challenging”or “difficult” (uncomfortable‐to‐challenging = VT1)

Step 5 If talk‐threshold has not been reached, increase each stage intensity by a work rate that elicits a HR increase of 5 bpm and repeat stage (pre‐determine incremental increases for desired response)

Step 6 Continue until “talk threshold” is reached (HR at VT1). Use a HR monitor for easier measurement. Ideally, average HR at VT1 from 2 separate tests should be assessed.

Step 7 3 ‐ 5 minute cool down at same intensity as warm‐up

Protocol Protocol -- VT2 Threshold TestVT2 Threshold Test

VT2 testing is only recommended for well‐conditioned individuals with performance goals

33--zone Training Modelzone Training ModelLimitations Using Traditional Intensity Markers Limitations Using Traditional Intensity Markers Traditional intensity markers are limited by:

Prediction equations/methods fall short of actual measurements

Percentages/ranges are not individually specific

ACE IFT ModelACE IFT ModelCardiorespiratory Training PhasesCardiorespiratory Training Phases

Phase 1 FocusPositive exercise experiencesExercise adherenceImproved health and fitness

Fitness AssessmentsNo fitness assessments required for exercise in this Phase

Exercise Program Steady‐state exercise in Zone 1

Intensity“Talk Test” to monitor exercise intensityRPE = “moderate” to “somewhat hard” (3 to 4)

ProgressionsIncrease duration (<10% per week)Work towards steady‐state exercise for 30 minutes

Phase 2 FocusImprove cardiorespiratory fitness and health

Clients can train in this phase for many years

Fitness AssessmentsSubmaximal Talk Test to determine HR at VT1

Exercise Programming ‐ Intensity & ProgressionsDevelop/modify program based upon client’s unique health, fitness, and goals

First Increase duration of Zone 1 steady‐state exercise

Introduce low‐Zone 2 intervals (HR > VT1; RPE = 5)

As fitness advances, add high‐Zone 2 intervals (HR > VT1 but < VT2; RPE = 6)

Clients with recreational endurance goals can achieve good results in this Phase

Phase 3 FocusImprove performance for endurance performance and competitionShould be performing > 7 hours of cardiorespiratory exercise per week

Fitness AssessmentsVT2 Threshold Test to determine HR at VT2

Exercise ProgramTraining time is periodized as follows:

Zone 1: 70‐80% of training time

Zone 2: < 10% of training time

Zone 3: 10‐20% of training time

Clients with competitive endurance goals should be progressed to training in this Phase

This is the training pattern of elite endrance athletes ‐ world class rowers, runners, cyclists, cross‐country skiers, etc. *

* Esteve‐Lanao, J., Foster, C., Seiler, S., & Lucia (2007)

Intensity

Zone 1Long‐distance workouts, warm‐up, cool down, and recovery intervalsWork in this zone allows for adaptation to training load

Zone 2Intervals – 1:3 to 1:1 (work:recovery ratio)First, increase work intervals (up to 10+ minutes) Then, gradually reduce recovery intervals

Zone 3High‐intensity intervals (HR > VT2; RPE = 7‐8) Brief work intervals (30 to 120 sec)1:5+ to 1:3 (work:recovery ratio)

Progressions

Advanced total training volume < 10% per weekProgress/regress training variables based upon individualized plan

Phase 3: AnaerobicPhase 3: Anaerobic--endurance Trainingendurance TrainingSample 4Sample 4--week Mesocycle (Running)week Mesocycle (Running)

Week 1Increase Intensity

Week 4Recovery Week

Training Volume Total time = 7 hr Total time = 7.5 hr Total time = 8 hr Total time = 5.5 hr

Zone 1 (~80% of volume)

3+ workouts/week plus warm-up, cool-down, and rest intervals during zone 2 and 3 workouts

Long run: 2 hr 30 min

90m run

60m run (easy)

Long run: 2 hr 45 min

90m run

60m run (easy)

Long run: 3 hr

90m run

60m run (easy)

Long run = 2 hours

60m run

45m run (easy)

1 workout/week(2 max in highly trained)

3 x 5-min intervals1:1½ work:rest ratio

60m total w/ long warm-up & cool down

2 x 8-min intervals1:2 work:rest ratio

1 workout/week(2 max in highly trained)

2 sets: 3 x 60-second intervals1:3 work:rest ratio10 min between sets

Only clients with very specific high‐end speed goals will reach this Phase

Phase 4 FocusImprove anaerobic power during endurance competitionsEnhance phosphagen energy pathways

Fitness AssessmentsReassess HR at VT1 and VT2 for programming accuracy

Exercise ProgramTraining time distribution similar to Phase 3

IntensityZone 1 – Similar to Phase 3 programmingZone 2 – Increase work interval duration / decrease recovery intervalZone 3 – Very high‐intensity short intervals with longer recovery (1:20 to 1:10 work‐to‐recovery) (HR > VT2; RPE > 9 to 10)

ProgressionsAdvanced total training volume < 10% per weekProgress/regress training variables based upon individualized plan

Week 4Recovery Week

Total Volume (Volume of long training day follows similar progression)

Similar to Week 2 or 3 of Prior Mesocycle

+10% more than Week Prior

Volume is 20-40% below Week 3

Zone 1 (~80% of volume)HR = 5-10 bpm < HR at VT1

Flat & rolling terrain

Short Hills

Predominantly flat

Zone 2 (~10% of volume)HR > VT1 to < VT2

3 x 3m intervals1:3 recovery (Z1)

1x/week

4 x 3m intervals1:3 recovery (Z1)

1x/week

2x3m & 2x4m int.1:3 recovery (Z1)

1x/week

Replace with Zone 1 Recovery

Workout

Zone 3 (~10% of volume)HR >VT2 at near-

4 x 10s intervals1:12 recovery

1x/week

5 x 10s interval1:10 recovery

1x/week

Phase 4: AnaerobicPhase 4: Anaerobic--power Trainingpower TrainingSample 4Sample 4--week Mesocycle (Cycling)week Mesocycle (Cycling)

Case Study Case Study –– Our Client Our Client

Case Study Case Study -- The ACE IFTThe ACE IFT™™ ModelModel

Client: George, 44-year old executive.Former assistant to the Travel Secretary for the New York Yankees, who needed to take a brief leave of absence due to health issues

After a failed brief tenure as an architect with Vandelay Industries, he has returned to the Yankee organization - rehired again as the Assistant to the Travel Secretary.

Organization participates in an annual charity event 3-on-3 basketball tournament, but he could not participate in the most recent event due to his health.

He has now been cleared for exercise however, and this year aims to excel in the event using Jimmy’s spring shoes.

“Nobody ever says it's them, not me. If it's anybody, it's me”

Goals:Improve and maintain his health (reduce his CAD risk factors) byconsistently following a program.Prepare for the upcoming charity basketball tournament 14 weeks from today.Lose 20 lbs, improve his definition and appearance now that he is single again after the tragic loss of his fiancée to a stamp-licking incident .Improved energy, so he no longer needs to take naps under his desk.

“You're killing independent George”

Health History (overview of SOAP notes):• Overweight (20+ lbs.).• Hypertension and Pre-metabolic syndrome.• Doctor’s Rx: Stress management, exercise, make healthier dietary choices -

cut back on eating out at restaurants /diners.Lives in Manhattan, walks around his neighborhood.Enjoys occasional basketball with his friends.Participates in occasional weight training with his friend.

As you continue to establish rapport with George, you learn the following:

Appears insecure, neurotic, yet lovable man who is invariably dominated by his parents.

“My name is George. I'm unemployed and I live with my parents”

Assessments and Observations:Behavioral:

Committed to change behavior – poor track record with adherenceLow self-efficacyPersonality Style: Expressor (high dominance and sociability) – coping strategy for his own insecurities.

o Animated: Energetic, interactive, influencing, talkative.

Physiological Assessments (recommended):Postural: - ankle pronation, anterior hip tilt, rounded shoulders, forward head.Movement Screens: General lack of stability and mobility.No aerobic fitness or body composition test conducted.

Physiological Assessments (requested):Vertical Jump: 6”.40 yard dash: 7.2 seconds.

“My father was a quitter, my grandfather was a quitter, I was raised to give up. It's one of the few things I do well”

Plan:Behavioral:

Build self-efficacyUse extrinsic reinforcements (motivators) as he appears to respond well to incentives and rewards.Set (document) goals.

o Share his vision and enthusiasm; show support for his goals by stressing the exciting facets of his vision.

Provide adequate information to justify your program plan without overwhelming him with details as he is not detail-orientated.Avoid being:

o Directive, unyielding, inflexible or too structured.

o Too restrained or conservative.o Indecisive or wavering.

“My name is Art Vandelay. I'm an architect”

Plan:Physiological and Nutritional:

Nutrition: Educational focus on making healthier choices at restaurants / diners, controlling portion sizes, not skipping breakfast and more frequent meals.Cardiorespiratory:

o On-boarding – develop experience & self-efficacy, using RPE x Volume Model until VT1 can be tested.

o Build aerobic efficiency while his performance training will develop energy systems needed for basketball.

Resistance and Movement:Promote stability-mobility relationshipIntroduce movement trainingLoad – linear progression towards undulating- metabolic workoutsPerformance: BB-specific and energy systems.

“If you take everything I've accomplished in my life and condense it down to one day, it looks decent”

Training for Stability and Training for Stability and MobilityMobility

Stability and Mobility Training Stability and Mobility Training

Reduce hypertonicity in tight muscles /

tissue

Reduce hypertonicity in tight muscles /

tissue

Increase postural awareness

Activate latent (weakened)

muscles

Activate latent (weakened)

muscles

Improve postural alignment

Establish a foundation for movement efficiency

Phase 2: Movement Training

Establish a foundation for movement efficiency

Phase 2: Movement Training

Reduce muscle tension / discomfort

Enhance proprioceptive awareness of joint position

and muscle action

Enhance proprioceptive awareness of joint position

and muscle action

Reduce mechanical stresses on body

Phase 1Stability and

Mobility Training

Phase 1Stability and

Mobility Training

Knee = Stability

Lumbar Spine = Stability

Scapulo-thoracic = Stability

Foot = Stability

Ankle = MobilityAnkle = Mobility

Hip = MobilityHip = Mobility

Thoracic Spine = MobilityThoracic Spine = Mobility

Glenohumeral = MobilityGlenohumeral = Mobility

Stability and Mobility Training Stability and Mobility Training

Promote intention

Distinguish between correctible and non-correctible postural compensations

Implement a Macro-to-Micro-to-Macro approach

Follow a systematic approach that progresses from the most proximal regions of the body towards the more distal regions

A Systematic ApproachA Systematic Approach

AwarenessTo postural deviations

IntentionTo make improvement

Adherence to program, cognizant of good posture at all times.

IntentionTo make improvement

Adherence to program, cognizant of good posture at all times.

A Systematic ApproachA Systematic ApproachProximal Stability:

Lumbar Spine Proximal Stability:

Lumbar Spine

Proximal Mobility: Pelvis and Thoracic Spine

Proximal Stability: Scapulo-thoracic Spine

Proximal Mobility: Glenohumeral Joint

Proximal Stability: Scapulo-thoracic Spine

Proximal Mobility: Glenohumeral Joint

Distal Mobility and Stability:Distal Extremities

Core Function: Isolated activation of core musculature (lumbar spine)

* May also require exercises to improve muscle extensibility

Core Function: Isolated activation of core musculature (lumbar spine)

* May also require exercises to improve muscle extensibility

Mobilize the pelvis and thoracic spine in all 3 planes without loss of

lumbar stabilization.

Mobilize the pelvis and thoracic spine in all 3 planes without loss of

lumbar stabilization.

Promote stability within the scapula-thoracic joint and

glenohumeral mobility after thoracic mobility is established.

Promote stability within the scapula-thoracic joint and

glenohumeral mobility after thoracic mobility is established.

Promote distal mobility and stability within the extremities.

Static BalanceStatic BalanceSegmental stabilizationSegmental stabilization

Always position joint in neutral position where muscle is weak.

Avoid dynamic movements generating force in the

lengthened (strong) position)

Always position joint in neutral position where muscle is weak.

Avoid dynamic movements generating force in the

lengthened (strong) position)

Avoid heavy loads with weak muscles – muscles will resort to

faulty pathways and recruit type II (phasic) fibers)

As kinetic chain lacks ability to stabilize multiple segments simultaneously, focus

initially upon segment isolation using supports (e.g., floor, backrest) and seek to

enhance kinesthetic feedback

Lumbar Stability:

Hip Mobilization / Thoracic Mobilization:

Parascapular Stability:

Distal Mobility (e.g., Ankle)

Depress

Retract

Sample ProgramExercise Reps Sets Tempo R. I. Supine Marching 12 2-3 Slow 30s.

Glute Bridge 10 2-3 Slow 30s.

Bird-dog 10 2-3 Slow 30s.

Plank 1 2-3 15s hold 30s.

Side Plank 1 2-3 5s hold 30s.

I/Y/T/W 12 2-3 Slow 30s.

StretchesCalves 1 3 30s. Hold --

Hip flexors 1 3 30s. Hold --

Hip rotators 1 3 30s. Hold --

Thoracic spine 1 3 30s. Hold --

Developing an Aerobic BaseDeveloping an Aerobic Base

Initial Cardiorespiratory Program Initial Cardiorespiratory Program Focus: AerobicFocus: Aerobic--base Trainingbase Training

Week 1 Week 2 Week 3 Week 4

Mode Brisk Walk Brisk Walk / Light Jog Brisk Walk / Light Jog Brisk Walk / Light Jog

Frequency 4 days/week 4 days/week 4 days/week 4 days/week

Duration (Sessions)4 x 20 min 2 x 21 min

2 x 24 minor

4 x 22.5 min

2 x 22 min2 x 28 min

or4 x 25 min

2 x 25 min2 x 30 min

or4 x 27.5 min

Zone / IntensityZone 1

RPE = 3 to 4

Zone 1

RPE = 3 to 4

Zone 1

RPE = 3 to 4

Zone 1

RPE = 3 to 4

Total Duration Weekly 80 minutes 90 minutes 100 minutes 110 minutes

Monitoring Training Load using Monitoring Training Load using Session RPESession RPESession RPE was developed as a method for monitoring combined intensity & duration of exercise sessions *

Client rates the overall intensity of an exercise session about 30 minutes after conclusion using the category ratio (0 to 10) RPE scale

Rating is multiplied by duration of exercise at that intensity

Score represents combined intensity & duration of the bout (training load) **

Allows for programming using RPE intensities for each session based on current fitness using appropriate frequency, intensity, and progressions

Use Session RPE to create weekly training plans and progressions based on RPE training volume…

* Herman et al. (2006); Foster et al. (1995)** Foster et al. (2001a); Foster, Daniels, & Seiler (1999); Foster et al. (1996)

RPE x frequency x duration

0 – Rest

1 – Very Easy

2 – Easy

3 – Moderate

4 – Somewhat Hard

VT15 – Hard

VT27 – Very Hard

8 – Very, Very Hard

9 – Nearly Maximal

10 – Maximal EffortSession RPE Scale (Foster, 1998)

Relationship of Relationship of Session RPESession RPE to to VT1VT1 & & VT2VT2??

RPE has been shown to be a good practical method of monitoring daily stress of exercise session with correspondence to HR and blood lactate measures.

Weeks 3 & 4 of Case Study using Session RPE Weeks 3 & 4 of Case Study using Session RPE Frequency x Duration x Intensity (RPE)Frequency x Duration x Intensity (RPE)

Frequency DurationIntensity(RPE)

Total Points

WEEK 3 GOAL 350

Options 4 sessions x 25 min x 3.5 = 350

2 sessions2 sessions

x 22 minx 28 min

x 4x 3

= 176= 168= 344

WEEK 4 GOAL 385

Options 4 sessions x 27.5 min x 3.5 = 385

2 sessions2 sessions

x 25 minx 30 min

x 4x 3

= 200= 180= 380

Note: RPE = Ratings of perceived exertion

Behavioral ConsiderationsBehavioral Considerations

Behavioral / Lifestyle (During initial phase) Stages of change: late-Preparation into ActionPersonality style:

o Increase program appeal o Establish challenging, yet manageable goals (build self-efficacy).

EFI – emotional tracking o Make sessions fun, engaging and memorable

Obstacle management (identify obstacles, offer simple solutions).Establish effective support systemsTake ownership of goal setting (SMART) – “On-boarding” (Process) goals Use effective reinforcements – emphasize extrinsic motivators (participation)Provide options / alternative activities to diffuse attitudes, belief systems, aversions or obstacles that are consistent with client goals. Develop written agreements and behavioral contracts.Stimulus control / cue extinction. Cognitive restructuring and positive self-talk.

Training for MovementTraining for Movement

Programming for Phase 2:Movement

Directions of Human Movement

Right Lateral:

Posterior:

Left Lateral:

Right Anterior:

Right Rear Rotational: Left Rear Rotational:

Left Anterior:

Anterior: Sagittal

Sagittal

Transverse

TransverseTransverse

Transverse

Frontal Frontal

Program DesignExercise Intensity Reps Sets Tempo R. I.

Bird-dog BW 12 2-3 Slow --

Plank/Side plank BW 1 2-3 20s hold --

Single leg Glute bridge BW 10 2-3 Slow 45s.

Hip Hinge BW 12 2-3 Slow 45s.

Standing Lift 3k MB 12 2-3 Slow 45s.

Forward Lunges w/arm drivers

BW 10 2-3 Slow 45s.

Bodyweight Squats BW 12 2-3 Slow 45s.

Push-ups BW 8-12 2-3 Slow 45s.

Standing Rows Elastic band

12 2-3 Slow 45s.

Shoulder Press 12lbs. 10-12 2-3 Slow 45s.

Lateral Lunges BW 8-10 2-3 Slow 45s.

Program Design

Hip HingeSingle-leg Glute Bridge

Exercise Reps Sets Tempo RI

Single LegGlute Bridge

10 2-3 Slow 45sec.

Hip Hinge 12 2-3 Slow 45sec.

Program Design

Forward LungeStanding Lift

Standing Lift 12 2-3 Slow 45sec.

Lunge w/Arm Drivers

10 2-3 Slow 45sec.

Bodyweight Squats

12 2-3 Slow 45sec.

Squats

Program Design

Push-ups 8-12 2-3 Slow 45sec.

Standing Rows 12 2-3 Slow 45sec.

Push-ups Standing Rows

Program Design

Shoulder Press Lateral Lunges

Shoulder Press

10-12 2-3 Slow 45sec.

Lateral Lunges

8-10 2-3 Slow 45sec.

Sample ProgramExercise Reps Sets Tempo R. I. Bird-dog 12 3 Slow --

Plank/Side plank 1 3 20s hold --

Single leg Glute bridge 10 3 Slow 45s.

Hip Hinge 12 2-3 Slow 60s.

Standing Lift 12 2-3 Slow 60s.

Forward Lunges w/arm drivers 10 2-3 Slow 60s.

Bodyweight Squats 12 2-3 Slow 60s.

Standing Rows 12 2-3 Slow 60s.

Push-ups 8-10 2-3 Slow 60s

Shoulder Press 10-12 2-3 Slow 60s

Lateral Lunges 8-10 2-3 Slow 60s

Training for Aerobic Training for Aerobic EfficiencyEfficiency

Cardiorespiratory Program Progression #1 Cardiorespiratory Program Progression #1 Focus: AerobicFocus: Aerobic--efficiency Trainingefficiency Training

Week 5 Week 6 Week 7 Week 8

Mode Walk / Jog Walk / Jog Jog Jog

Frequency 4 days/week 4 days/week 4 days/week 4 days/week

Duration (Sessions ) 4 x 30 min

2 x 30 minand

2 x 35 min

2 x 30 minand

2 x 40 min

2 x 30 minand

2 x 45 min

Zone 1(HR = 5 to 10 bpm < VT1)

Warm-up & Cool downRecovery intervals

2 x 30 min Steady state

Zone 2(HR = 5 to 10 bpm > VT1)

Intervals – 1 set4 x 60 seconds

1:5 ratio (work:recovery)2 days/week

(30 min sessions)

Intervals – 1 set5 x 60 seconds

1:4 ratio2 days/week

(30 min sessions)

Intervals – 2 sets3 x 60 seconds

1:3 ratio 5 min between sets

2 days/week(30 min sessions)

Intervals5 x 60 seconds

1:3 ratio2 days/week

(30 min sessions)

Total Duration Weekly 120 minutes 130 minutes 140 minutes 150 minutes

Behavioral / Lifestyle (Progression) Stages of change: Action Obstacle management (relapse prevention)

o Increase awareness to inevitable lapses and bolster self-efficacy in coping with lapses

Continual evaluation of support systemsEstablish program (Outcome) goalsStrategies to shift towards - intrinsic motivators (adherence)Education: Reiterate long-term benefits of adherenceFeedback: Require continual feedback on progress

Training for Load and Training for Load and PerformancePerformance

Programming for Phase 3: Load Training

Exercise Load Reps Sets Tempo R. I.

Stability ball knee tucks BW 12 3-4 Moderate 30s.

Stability ball Russian Twists BW 12 3-4 Moderate 30s.

Stability ball Crunches BW 12 3-4 Moderate 30s.

Stability ball Glute bridges BW 12 3-4 Moderate 30s.

Standing Wood Chop 4k. 12 3-4 Moderate 30s.

Barbell Deadlift 115lbs. 8 3-4 Fast 2mDumbbell Incline Press 40lbs. 8 3-4 Fast 2m

Barbell bent-over Row 70lbs. 8 3-4 Fast 2m

Dumbbell Shoulder Press 25lbs. 8 3-4 Fast 2m

Lateral Lunges 20lbs. 8 3-4 Fast 2m

Dumbbell Biceps Curls 20lbs. 8 3-4 Fast 2m

Knee Tucks Russian Twists

Knee Tucks 12 3-4 Moderate 30sec.

Russian Twists

12 3-4 Moderate 30sec.

Crunches Glute Bridges

Crunches 12 3-4 Moderate 30sec.

Glute Bridges

Exercise Intensity Reps Sets Tempo RI

Standing Woodchop

4K 12 3-4 Moderate 2min.

Barbell Deadlift

115lbs. 8 3-4 Fast 2min.

Woodchop Deadlift

Dumbbell Incline Press

40lbs. 12 3-4 Moderate 30sec.

Barbell Bent-over Row

70lbs. 12 3-4 Moderate 30sec.

Incline Press

Bent-over Row

Dumbbell Shoulder Press

Lateral Lunges 12 3-4 Moderate 30sec.

Lateral LungesShoulder Press

Exercise Intensity Reps Sets Tempo R. I.

Stability ball knee tucks BW 12 3-4 Moderate 30s.

Stability ball Russian Twists BW 12 3-4 Moderate 30s.

Stability ball Crunches BW 12 3-4 Moderate 30s.

Stability ball Glute bridges BW 12 3-4 Moderate 30s.

Standing Wood Chop 4k. 12 3-4 Moderate 30s.

Barbell deadlift 115lbs. 8 3-4 Fast 90s.Dumbbell Incline Press 40lbs. 8 3-4 Fast 90s.

Barbell bent-over Row 70lbs. 8 3-4 Fast 90s.

Dumbbell Shoulder Press 30lbs. 8 3-4 Fast 90s.

Lateral Lunges 20lbs. 8 3-4 Fast 90s.

Dumbbell Biceps Curls 20lbs. 8 3-4 Fast 90s.

Phase 4:Performance Training

Dynamic warm-up:Stability/medicine ball circuit

5% BW 12 3 Moderate 60s.

Agility ladder progression:Forward / lateral / multi

BW 4 1 Quick 60s.

Box Jumps—18” box BW 6 3 Explosive 90s.

Forward / lateral linear jumps BW 4 3 Explosive 90s.

T-drill / Hexagon drill BW 4 1 Explosive 30s.

Med-ball Overhead Slams 10% BW 8 3 Explosive 60s.Lunge to chest pass 5% BW 6 3 Explosive 60s.

Kettlebell swings 16k 8 3 Explosive 90s.

Barbell Jammers 35lbs. 8 3 Explosive 90s.

Pull-ups BW Fatigue 3 Moderate 90s.

Jumps in place

Single linear jumps

Multiple linear jumps

Multi-directional jumps

Hops and bounding

Depth jumpsHigh Intensity

Low Intensity

Jump = 2 feet Hop = Same foot

Bound = Take off w/left, land w/right

Ladder Drills

ForwardLateral

Zig-Zags

Forward 4 1 Quick 60sec.

Lateral 4 1 Quick 60sec.

Zig-Zag 4 1 Quick 60sec.

Box Jumps

Box JumpsForward Jumps

Box Jumps 6 3 Explosive 90sec.

Forward Jumps

4 3 Explosive 90sec.

T-Drill

T-Drill 4 1 Explosive 90sec.

Hexagon Drill

Lunge to Chest Pass

Overhead Slams

Lunge to Chest Pass

Barbell Jammers Pull-ups

Kettlebell Swings (not pictured)

Barbell Jammers 8 3 Explosive 90sec.

Pull-ups 6-10 3 Moderate 90 sec.

Dynamic warm-up:Stability/medicine ball circuit

5% BW 12 3 Moderate 60s.

Agility ladder progression:Forward / lateral / multi

BW 4 1 Quick 60s.

Box Jumps—18” box BW 6 3 Explosive 90s.

Forward / lateral linear jumps BW 4 3 Explosive 90s.

T-drill / Hexagon drill BW 4 1 Explosive 90s.

Med-ball Overhead Slams 10% BW 8 3 Explosive 60s.Lunge to chest pass 5% BW 6 3 Explosive 60s.

Kettlebell swings 16k 8 3 Explosive 90s.

Barbell Jammers 35lbs. 8 3 Explosive 90s.

Pull-ups BW 5-8 3 Moderate 90s.

Progressing Aerobic Progressing Aerobic Efficiency & Incorporating Efficiency & Incorporating

SS--AA--Q TrainingQ Training

Cardiorespiratory Program Progression #2 Cardiorespiratory Program Progression #2 Focus: Enhanced AerobicFocus: Enhanced Aerobic--efficiency Training & Sefficiency Training & S--AA--QQ

Week 11 Week 12 Week 13

Mode, Frequency, Duration

Jog – 2 x 30 minS-A-Q drills – 1 to 2 x 30 min

Basketball – 1 x 60 min

Jog – 2 x 30 minS-A-Q drills – 2 x 30 minBasketball – 1 x 60 min

Zone 1(HR = 5-10 bpm < VT1)

2 x 30 min Jog

Zone 2(HR > VT1 to < VT2)

Basketball – 1 x 60 min (mix of Zones 1, 2, and 3)

Zone 3(HR > VT2; RPE > 7) S-A-Q drills – 1 to 2 x 30 min S-A-Q drills – 2 x 30 min S-A-Q drills – 2 x 30 min

Total Duration Weekly 150 to 180 minutes 180 minutes 180 minutes

Behavioral / Lifestyle (Progression into Performance ) Stages of change: Action / preparation for MaintenanceDevelop performance goals

Balance of intrinsic and extrinsic motivatorsIncrease self-regulation capabilities (self-reliance and independence)Mental skills training :

o Arousal / Anxiety and Performance - Yerkes-Dodson Inverted-U curve o Easterbrook’s Cue Utilization o Attentional Focus Training

1. Self-talk 2. Negative thought stopping3. Practice mental imagery

Outcome Goal Performance Goal Process Goal Win the charity event Improve my shooting to 50 % Penetrate to the basket on each

shooting opportunity

Workshop WrapWorkshop Wrap--upup

Discount Code:10% discount on all ACE Courses and Study Materials

Does not include Exam Registrations

Valid through August 31, 2010

Thank you all for attending – on behalf of ACE, we hope you found this information useful

Email contact information:

Pete.McCall@acefitness.org

Todd.Galati@acefitness.org

Fabio.Comana@acefitness.org

WrapWrap--upup

The ACE Integrated Fitness Training · PDF fileDirector, ACE Academy The ACE Integrated...

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