ACE Exercise: Understanding the American Council on Exercise and Its Training Model

What is the ACE exercise?

The term "ACE exercise" does not refer to a specific, singular exercise. Instead, "ACE" is an acronym for the American Council on Exercise, a leading non-profit organization that certifies health and fitness professionals and provides evidence-based information on exercise science and healthy living.

Understanding the American Council on Exercise (ACE)

The American Council on Exercise (ACE) is a globally recognized certification body and resource for exercise professionals and the public. Established in 1985, ACE's mission is to protect the public from unsafe and ineffective fitness practices by setting standards for fitness professionals and providing credible, science-backed health and fitness education.

Key Roles of ACE:

• Professional Certification: ACE offers NCCA-accredited certifications for personal trainers, group fitness instructors, health coaches, and medical exercise specialists, ensuring professionals meet rigorous standards of knowledge and competence.
• Research and Education: ACE conducts and disseminates independent research on exercise effectiveness, safety, and trends. They provide educational resources, continuing education, and publications for both professionals and the general public.
• Advocacy: ACE advocates for policies that promote physical activity and health, working to integrate exercise into healthcare systems.

ACE's Approach to Exercise: The Integrated Fitness Training (IFT) Model

While there isn't an "ACE exercise," ACE promotes a systematic, individualized approach to exercise programming. Their foundational framework is the ACE Integrated Fitness Training (IFT) Model, which guides fitness professionals in designing safe and effective exercise programs based on a client's current fitness level, goals, and needs. The IFT Model emphasizes a progressive, client-centered approach across two main components:

1. Cardiorespiratory Training

This component focuses on improving the efficiency of the heart, lungs, and circulatory system. It progresses through four phases:

• Phase 1: Base Training: Focuses on building a consistent cardiorespiratory exercise habit and improving general health. Exercise intensity is low to moderate.
• Phase 2: Fitness Training: Progresses to moderate-to-vigorous intensity exercise, incorporating intervals to improve cardiorespiratory fitness.
• Phase 3: Performance Training: For clients with specific performance goals (e.g., endurance events), this phase involves high-intensity training and sport-specific drills.
• Phase 4: Anaerobic Power Training: Reserved for highly conditioned individuals looking to improve peak power and speed.

2. Muscular Training

This component focuses on improving muscular strength, endurance, power, and flexibility. It also progresses through four phases:

• Phase 1: Stability and Mobility Training: Emphasizes improving postural stability and joint mobility through exercises that promote controlled movement and core strength.
• Phase 2: Movement Training: Focuses on developing proper movement patterns for the five primary movements:
  • Squatting: E.g., bodyweight squats, goblet squats.
  • Hinging: E.g., deadlifts, good mornings.
  • Pushing: E.g., push-ups, overhead presses.
  • Pulling: E.g., rows, pull-downs.
  • Rotational: E.g., cable rotations, medicine ball throws.
• Phase 3: Load Training: Introduces external resistance to the primary movement patterns to build muscular strength and endurance.
• Phase 4: Performance Training: For clients with specific power or sport-related goals, this phase incorporates plyometrics, power lifting, and advanced training techniques.

Key Principles of Exercise Emphasized by ACE

Regardless of the specific exercise, ACE's philosophy underscores several fundamental principles:

• Individualization: Programs must be tailored to the individual's unique needs, goals, and physical capabilities.
• Progressive Overload: To continue making gains, the body must be continually challenged by gradually increasing the intensity, duration, or resistance of workouts.
• Specificity: Training should be specific to the desired outcome (e.g., strength training for strength, endurance training for endurance).
• Variety: Incorporating different exercises and training methods can prevent plateaus and maintain interest.
• Rest and Recovery: Adequate rest is crucial for muscle repair, growth, and overall adaptation to training.
• Safety: Proper form, technique, and a gradual progression are paramount to prevent injury.

Conclusion

In summary, when you encounter the term "ACE exercise," it's crucial to understand that it refers to the American Council on Exercise and their comprehensive, evidence-based framework for exercise programming, rather than a single exercise movement. ACE-certified professionals are trained to apply the principles of the IFT Model to design effective and safe exercise programs that empower individuals to achieve their health and fitness goals.