![]() Typically assessed observing a 1-repetition maximum (1-RM) weight load in a specific exercise (e.g., bench press).Muscular strength is defined as the greatest force that can be produced by one or more muscle groups by moving a load one time (i.e., one repetition). Recommended progression of weight load should be in 5% increments upon completion of end range repetitions in all sets.As muscular endurance increases, there will also be a slight increase in muscular strength.Typically assessed by observing the maximum number of repetitions or time held in a static position.Muscular endurance is defined as the ability of a muscle to sustain successive repetitions of an activity and/or withstand fatigue. Before programming, performing muscular endurance and strength assessments may be appropriate, depending on the needs of the individual client. The FITT-VP (i.e., frequency, intensity, time, type, volume, and progression) model provides a guideline for achieving these goals. Goals regarding resistance training will vary, and may include a focus on muscular endurance, strength, or hypertrophy. A greater focus on stability and mobility may be required when a client returns after a break from training, after which time he or she could be progressed toward load training again. If there is a significant break in training, such as a client becoming physically inactive for several weeks due to illness or injury, it would be ideal to assess posture and movement prior to resuming training to determine if there is a reappearance of postural deviations or movement compensations. When programming in this phase, including stability and mobility and movement exercises in the warm-up and cool-down portions is recommended. The objective in this phase may be to increase muscular endurance, strength, or hypertrophy for the purpose of improving body composition, function, movement, or health by using resistance. ![]() PHASE 3: LOAD TRAININGĪlthough in the movement phase small external loads may be added, in this phase specific load training goals and objectives are established. It is important that your client establishes proper form in the five primary movement patterns-bend-and-lift, single leg, push, pull, and rotation-before adding external loads during full-body movements or emphasizing specific training to improve power, speed, agility, and quickness. The last two phases of the functional movement and resistance training component of the ACE Integrated Fitness Training TM (ACE IFT TM) Model focus on incorporating external load and speed, agility, quickness, reactivity, and power training. After successfully completing the movement phase, the next progression is load training.
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