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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)
Associative (Feeling)
Personal Attributes (Belief systems, age,
experiences, etc.)
Personal Attributes (Belief systems, age,
experiences, etc.)
Environmental Factors (Convenience, support,
etc.)
Environmental Factors (Convenience, support,
etc.)
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
L &
EMOTIO
NAL
PARA
METERS
BEHAVIORA
L &
EMOTIO
NAL
PARA
METERS
The ACE IFTThe ACE IFT™™ ModelModel
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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.
The ACE IFT The ACE IFT ™™ Foundation: RapportFoundation: Rapport
Rapport Communication
Moment of Truth
Moment of Truth
Identify Personality
Style
Identify Personality
Style
Develop Professional
Personal Relationship
Develop Professional
Personal Relationship
Cognitive Cognitive Emotional Emotional Physiological Physiological
The ACE IFT The ACE IFT ™™ Foundation: RapportFoundation: Rapport
7-11 Rule. Format used. Attend to theenvironment.Appearance.
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)
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.
Rapport and CommunicationRapport and Communication
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
Rapport and CommunicationRapport and Communication
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 and CommunicationRapport and Communication
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.
Personality IndexingPersonality Indexing
AnimatedEnergetic, Interactive,Influencing, Talkative
AttentiveReserved,
Supportive,Steady
AssertiveGoal-orientated,
Determined,Decisive, Fast-paced
AccurateDetail-orientated,
Calculating, Correct
Personality IndexingPersonality Indexing
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
Personality IndexingPersonality Indexing
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.
Personality IndexingPersonality Indexing
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.
Personality IndexingPersonality Indexing
Scoring Your Personality StyleDOMINANCE SCALE SOCIABLITY SCALE
51 – 70 High 53 – 70 High
0 - 50 Low 0 – 52 Low
Pre-Contemplation Stage
Pre-Contemplation Stage
Contemplation Stage
Contemplation Stage
Preparation Stage
Preparation Stage
Maintenance Stage
Maintenance Stage
Action StageAction Stage
Lapse
*
*
*
*
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
Behavior Behavior –– Stages of ChangeStages of Change
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).
Behavior Behavior –– Stages of ChangeStages of Change
Behavior Behavior –– Stages of ChangeStages of Change
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.
Behavior Behavior –– Stages of ChangeStages of Change
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
Behavior Behavior –– Stages of ChangeStages of Change
Implementing the Model
Identify Readiness to Change
Identify Readiness to Change
Identify Current Stage of ChangeIdentify Current
Stage of ChangeImplement
Change Strategies
Implement Change
Strategies
Influence Decisional Balance
Influence Decisional Balance
Build Self-EfficacyBuild Self-Efficacy
Utilize strategies to Prevent Lapse
Utilize strategies to Prevent Lapse
Adherence within Action / Maintenance
Adherence within Action / Maintenance
Set Challenging, yet Manageable Tasks and
Goals
Behavior Behavior –– Stages of ChangeStages of Change
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.
Behavior Behavior –– Stages of ChangeStages of Change
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
De-motivating, anxiety, embarrassment
ONLY IF RELEVANT ONLY IF RELEVANT
Consider sequence and timing
Consider sequence and timing
Easy to Administer
Easy to Administer
Assessments Assessments –– ConsiderationsConsiderations
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)
Exercise and Emotional ChangeExercise and Emotional Change
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)
Exercise and Emotional ChangeExercise and Emotional Change
Exercise and Emotional ChangeExercise and Emotional Change
Profile for Positive Engagement
12
11
10
9
8
7
6
5
41 2 3 4 5 6
Week
Total Score
Profile for Physical Exhaustion
Total Score
12
11
10
9
8
7
6
5
4
Plot aggregated data over specified timeframe to track trendsExample: aggregated data for subscales of positive engagement and physical exhaustion (6 weeks)
Exercise and Emotional ChangeExercise and Emotional Change
1 2 3 4 5 6 Week
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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
Training Frequency:3-4 sessions/week
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.
Training Frequency:4-7 sessions/week
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
Slams
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%
1RM
1-2 3-5 2-5 min.
Power:Multiple-effort
Bodyweight40-80%
1RM
3-5 3-5 2-5 min.
Training Frequency:4-7 sessions/week
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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
100%
50%
0%
Rest Low Intensity Moderate Intensity High Intensity
Fat Utilization Carbohydrate Utilization
VT1
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
VT1
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
VT1
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
VT1
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
VT1
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 2Increase Intensity
Week 3Increase 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)
Zone 2 (~10% of volume)
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
4 x 5-min intervals1:1½ work:rest ratio
75m total w/ long warm-up & cool down
5 x 5-min intervals1:1½ work:rest ratio
75m total w/ long warm-up & cool down
2 x 8-min intervals1:2 work:rest ratio
60m total w/ long warm-up & cool down
Zone 3 (~10% of volume)
1 workout/week(2 max in highly trained)
2 sets: 3 x 60-second intervals1:3 work:rest ratio10 min between sets
60m total w/ long warm-up & cool down
3 sets: 3 x 45-second intervals1:3 work:rest ratio10 min between sets
60m total w/ long warm-up & cool down
3 sets: 3 x 60-second intervals1:3 work:rest ratio10 min between sets
75m total w/ long warm-up & cool down
2 sets: 3 x 30-second intervals1:3 work:rest ratio10 min between sets
45m total w/ long warm-up & cool down
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 1Increase Intensity
Week 2Increase Intensity
Week 3Increase Intensity
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
+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
Flat & rolling terrain
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
6 x 10s interval1:10 recovery
1x/week
4 x 15s interval1:12 recovery
1x/week
Phase 4: AnaerobicPhase 4: Anaerobic--power Trainingpower TrainingSample 4Sample 4--week Mesocycle (Cycling)week Mesocycle (Cycling)
89
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”
Case Study Case Study -- The ACE IFTThe ACE IFT™™ ModelModel
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”
Case Study Case Study -- The ACE IFTThe ACE IFT™™ ModelModel
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.
Case Study Case Study -- The ACE IFTThe ACE IFT™™ ModelModel
“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.
Case Study Case Study -- The ACE IFTThe ACE IFT™™ ModelModel
“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.
Case Study Case Study -- The ACE IFTThe ACE IFT™™ ModelModel
“If you take everything I've accomplished in my life and condense it down to one day, it looks decent”
96
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
Increase postural awareness
Activate latent (weakened)
muscles
Activate latent (weakened)
muscles
Improve postural alignment
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
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
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
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 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
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.
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
A Systematic ApproachA Systematic Approach
Lumbar Stability:
A Systematic ApproachA Systematic Approach
Hip Mobilization / Thoracic Mobilization:
A Systematic ApproachA Systematic Approach
Parascapular Stability:
Distal Mobility (e.g., Ankle)
A Systematic ApproachA Systematic Approach
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 --
106
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
6
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
111
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.
A Systematic ApproachA Systematic Approach
113
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
Exercise Reps Sets Tempo RI
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
Exercise Reps Sets Tempo RI
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
Exercise Reps Sets Tempo RI
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
122
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
Warm-up & Cool downRecovery intervals
2 x 35 min Steady state
Warm-up & Cool downRecovery intervals
2 x 40 min Steady state
Warm-up & Cool downRecovery intervals
2 x 45 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
124
Behavioral ConsiderationsBehavioral Considerations
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
A Systematic ApproachA Systematic Approach
126
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
Exercise Reps Sets Tempo RI
Knee Tucks 12 3-4 Moderate 30sec.
Russian Twists
12 3-4 Moderate 30sec.
Crunches Glute Bridges
Exercise Reps Sets Tempo RI
Crunches 12 3-4 Moderate 30sec.
Glute Bridges
12 3-4 Moderate 30sec.
Exercise Intensity Reps Sets Tempo RI
Standing Woodchop
4K 12 3-4 Moderate 2min.
Barbell Deadlift
115lbs. 8 3-4 Fast 2min.
Woodchop Deadlift
Exercise Intensity Reps Sets Tempo RI
Dumbbell Incline Press
40lbs. 12 3-4 Moderate 30sec.
Barbell Bent-over Row
70lbs. 12 3-4 Moderate 30sec.
Incline Press
Bent-over Row
Exercise Intensity Reps Sets Tempo RI
Dumbbell Shoulder Press
12 3-4 Moderate 30sec.
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
Exercise Intensity Reps Sets Tempo R. I.
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
Exercise Reps Sets Tempo RI
Forward 4 1 Quick 60sec.
Lateral 4 1 Quick 60sec.
Zig-Zag 4 1 Quick 60sec.
Box Jumps
Box JumpsForward Jumps
Exercise Reps Sets Tempo RI
Box Jumps 6 3 Explosive 90sec.
Forward Jumps
4 3 Explosive 90sec.
T-Drill
Exercise Reps Sets Tempo RI
T-Drill 4 1 Explosive 90sec.
Hexagon Drill
Exercise Reps Sets Tempo RI
Hexagon Drill
4 1 Explosive 90sec.
Lunge to Chest Pass
Overhead Slams
Exercise Reps Sets Tempo RI
Overhead Slams
8 3 Explosive 60sec.
Lunge to Chest Pass
6 3 Explosive 60sec.
Barbell Jammers Pull-ups
Exercise Reps Sets Tempo RI
Kettlebell Swings (not pictured)
8 3 Explosive 90sec.
Barbell Jammers 8 3 Explosive 90sec.
Pull-ups 6-10 3 Moderate 90 sec.
Exercise Intensity Reps Sets Tempo R. I.
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.
145
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
Jog – 2 x 30 minS-A-Q drills – 2 x 30 minBasketball – 1 x 60 min
Zone 1(HR = 5-10 bpm < VT1)
Warm-up & Cool downRecovery intervals
2 x 30 min Jog
Warm-up & Cool downRecovery intervals
2 x 30 min Jog
Warm-up & Cool downRecovery intervals
2 x 30 min Jog
Zone 2(HR > VT1 to < VT2)
Basketball – 1 x 60 min (mix of Zones 1, 2, and 3)
Basketball – 1 x 60 min (mix of Zones 1, 2, and 3)
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
147
Behavioral ConsiderationsBehavioral Considerations
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
A Systematic ApproachA Systematic Approach
Outcome Goal Performance Goal Process Goal Win the charity event Improve my shooting to 50 % Penetrate to the basket on each
shooting opportunity
149
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
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