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Physiology · Assessments · Programming · ACE IFT Model
Chapter 8 Quiz
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Part A — Multiple Choice
25 Questions · 1 pt each
Part B — Fill in the Blank
15 Questions · 1 pt each
Part C — True / False
10 Questions · 1 pt each
Your Score
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MCQ
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True / False
ACE Exam-Style Case Studies
Apply your Chapter 8 knowledge to real-world client scenarios. Write your answer, then reveal the model response.
Three-Zone Intensity Model
| Marker | Zone 1 | Zone 2 | Zone 3 |
|---|---|---|---|
| Metabolic | Below VT1 | VT1 → VT2 | Above VT2 |
| Talk test | Can talk comfortably, can sing | Not sure if talking comfortable, can't say more than few words per breath | Definitely cannot talk |
| RPE (0-10) | 3 to 4 | 5 to 6 | 7 to 10 |
| RPE (6-20) | 12 to 13 | 14 to 17 | ≥18 |
| %MHR | 57–63% | 64–76% | 77–95% |
| %HRR | 30–39% | 40–59% | 60–89% |
| METs | 2–2.9 | 3–5.9 | 6–8.7 |
ACE IFT Phases
| Phase | Client | Intensity | Advance When |
|---|---|---|---|
| Base | Inactive/low fitness | Zone 1 only | 20+ min zone 1 sustained |
| Fitness | Consistent exercisers | Zone 1-2 | Performance goal emerges |
| Performance | Endurance athletes | Zone 1-2-3 | — |
Sedentary Time FITT
| Component | Recommendation |
|---|---|
| Frequency | Break every 60–120 min |
| Intensity | Light: <25% VO₂max, 1.5–3 METs |
| Time | 5–10 min per break; limit sitting to 2 hrs/day |
| Type | Household tasks, walking, standing |
Ventilatory Threshold Clues
VT1 (First Threshold)Can speak but NOT sing. Breathing noticeably faster. Metabolic — blood lactate starts accumulating.
VT2 (Second Threshold)Cannot speak more than 1-2 words. Hyperventilation. = OBLA (blood lactate >4 mmol/L).
Black Hole (Zone 2)Hard enough to fatigue, not hard enough for max adaptations. Avoid prolonged time here for beginners.
Assessment Termination Signs
Stop ImmediatelyAngina / chest pain • SBP drop ≥10 mmHg • SBP >250 mmHg or DBP >115 mmHg
Poor PerfusionLightheadedness, confusion, cyanosis (bluish skin), nausea, cold/clammy skin
OtherHR fails to increase with intensity • Irregular rhythm • Severe fatigue • Equipment failure
Talk Test Protocol
VT1 Submaximal Test5 bpm HR increase per stage • 60–120 sec per stage • 8–16 min total • Client recites predetermined passage.
VT2 Test15–20 min maximal sustainable effort • VT2 HR = average HR × 0.95 • Only for Performance Training clients.
ContraindicationsAsthma, COPD, panic/anxiety attacks, recent respiratory infection, insufficient fitness.