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📖 Theory Guide →
Continuum · IFT Structure · Mover Method · Cardiorespiratory & Muscular Phases
Chapter 2 Theory Quiz
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Part B — Fill in the Blank
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Part C — True / False
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Chapter 2 Case Studies
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Case Studies (Multiple Choice)
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The Two Components & Six Phases
The components are independent — any cardiorespiratory phase can be combined with any muscular phase.
| 🫀 Cardiorespiratory Training | 💪 Muscular Training |
|---|---|
| Base — build aerobic base (below VT1) | Functional — postural stability & kinetic chain mobility |
| Fitness — efficiency (at/above VT1 to below VT2) | Movement — 5 primary movement patterns |
| Performance — events (intervals at/above VT2) | Load/Speed — external load, force, power |
Cardiorespiratory Phases
| Phase | Intensity | RPE (0–10) |
|---|---|---|
| Base | Below VT1 (talk test) | 3–4 |
| Fitness | At/above VT1 → below VT2 | 5–6 |
| Performance | Intervals at/above VT2 | 7–10 |
VT1First ventilatory threshold — talk becomes noticeably harder (talk-test point)
VT2Second ventilatory threshold — speech not possible during exercise
Muscular Phases
Functional TrainingEstablish postural stability & kinetic chain mobility. Body-weight, balance, core, COG control.
Movement TrainingDevelop the 5 primary movement patterns without compromising stability. COG control through full ROM.
Load/Speed TrainingApply external loads for force production, hypertrophy, power, speed/agility. Requires a strength foundation first.
5 Primary Movement Patterns
Bend-and-LiftSit, stand, squat, lift from floor
Single-LegWalking, stairs, lunging
PushingForward, overhead, lateral, downward
PullingRows, pull-ups, opening doors
RotationalTorso rotation, throwing, golf, dance
ACE Mover Method™ & ABC Approach
Mover MethodClient-centered; clients are foremost experts on themselves; open-ended questions + active listening; clients are resourceful and capable of change.
A — AskOpen-ended questions to identify goals and enjoyed activities
B — Break down barriersWhat to start / stop doing to reach goals
C — CollaborateSet SMART goals; let the client lead progress monitoring
Foundations & Assessments
FoundationThe client–trainer relationship (rapport, trust, empathy). The trainer is a coach.
Goal of every sessionThe client wanting to return for the next session
Fitness assessmentsNOT mandatory for many clients — early sessions can serve as assessments
Health screeningREQUIRED for all clients (see Chapter 5)
Continuum & Research Evidence
Function → Health → Fitness → Performance. Clients move along this continuum based on lifecycle and lifestyle factors. Meet clients where they are.
| Outcome (% responders) | Standardized | ACE IFT Model |
|---|---|---|
| Systolic blood pressure | 42.9% | 100% |
| HDL cholesterol | 50.0% | 100% |
| Blood glucose | 42.9% | 92.9% |
| Percent body fat | 78.6% | 100% |
| 5-RM bench press | 64.3% | 100% |
Non-responders35.7% of the standardized group were non-responders to cardiorespiratory training — vs. far fewer with personalized ACE IFT programming.