ACE Fitness Part 1 & 2 Flash Cards

Question 1

Define “Scope Of Practice”

Answer 1

The legal range of services the professionals in a given field can provide, the sayings in which those services can be provided, and the guidelines and parameters that must be followed.

Question 2

Most health Benefits occur with at least ___ min. a week of moderate intensity physical activity.

Answer 2

150

Question 3

Personal fitness trainers do not;:

Answer 3

Diagnose, prescribe, recommend specific supplements, treat injury or disease, monitor progress for medical referred clients, rehabilitate, counsel, and work with patients

Question 4

Every years a group of industry experts analyzes the specific job requirements for personal trainers to update the outline of tasks, knowledge, and skills required to form the job of a personal training effectively.

Answer 4

5

Question 5

The primary purpose of professional certification programs is protect the public from ____

Answer 5

harm

Question 6

Approximately ___ of the US adults meeting both aerobic activities and muscle strengthening guidelines.

Answer 6

20%

Question 7

It is recommended that adults engage in muscle strengthening activities that are moderate or high intensity and involve all major muscle groups ____ a week.

Answer 7

two or more days

Question 8

___ Of people who start new program will drop out within the first six months

Answer 8

50%

Question 9

_______ motivation means that person is engage in exercise activity for the inherent pleasure and experience it comes from the engagement itself.

Answer 9

Intrinsic

Question 10

_______ motivation involves the engagement in exercise or any benefit other than for the joy of participation (External factors).

Answer 10

Extrinsic

Question 11

_____ Is defined as the belief in one’s own capabilities to successfully engage in physical activity program.

Answer 11

Self-efficacy

Question 12

_______ is defined as the honest and straightforward expression of one’s thoughts, feelings, and beliefs.

Answer 12

Assertiveness

Question 13

Factors influencing exercise process participation and adherence

Answer 13

Personal attributes, environmental factors, physical activity factors

Question 14

____ Has been shown to be unrelated to adherence levels when examined in supervised exercise settings.

Answer 14

Age

Question 15

What are some personal attributes that affect participation and adherence of exercise program

Answer 15

Demographic variables, health status, activity history, psychological traits, knowledge, attributes, and beliefs.

Question 16

______ is the most important and influential personal attribute variable.

Answer 16

Activity history

Question 17

______ belief in personal control over healthful outcomes is consistent predictor of unsupervised exercise activity among healthy adults.

Answer 17

Locus of control

Question 18

What are some environmental factors that affect participation and adherence of exercise program

Answer 18

Access to facilities, time, social support

Question 19

What are some physical activity factors that affect participation and adherence of exercise program

Answer 19

Intensity, injury

Question 20

Providing clients with _____ in an exercise program is one of the most important roles for personal trainer

Answer 20

Feedback (includes progress and performance)

Question 21

The type of feedback that provides information on progress can be referred to as __________ and without it, persistence suffers and people give up.

Answer 21

Knowledge of results

Question 22

What are the personal trainers role in building adherence?

Answer 22

Program design, role clarity, goal setting, contracts/agreements

Question 23

The components of being an effective leader includes

Answer 23

Professionalism, client-trainer trust, and the ability to listen effectively, excitement for the profession, and genuine concern for the client

Question 24

What is the most important factor for individuals who starting in an exercise program?

Answer 24

Readiness to change behavior related to exercise

Question 25

Which personal attribute is the most reliable predictor of individual participation in an exercise program?

Answer 25

Past exercise program participation

Question 26

The best strategy for personal trainers to implement to enhance the likelihood that client will continue working with them is?

Answer 26

Motivate the client through extrinsic motivators to enhance self-efficacy.

Question 27

During investigation stage, what pertains to effective listening?

Answer 27

As in the client questions and responding to answers with encouraging words and further open-ended questions.

Question 28

What is most effective in helping client develop program adherence?

Answer 28

Have the client self monitor by keeping exercise journal

Question 29

What is the most effective way to teach a new exercise to a client?

Answer 29

Tell the client what the exercise is, demonstrate the exercise, and then have the client perform the exercise while providing feedback.

Question 30

The client mentioned that he prefers tactile feedback in spotting while exercising. Which strategies most likely indicative of which learning style?

Answer 30

Kinesthetic

Question 31

What are the stages of the client-trainer relationship?

Answer 31

Rapport, investigation stage, planning stage, action stage

Question 32

What communication skills is involved in the Rapport stage?

Answer 32

Making good first impressions, utilizing verbal communication, utilizing nonverbal communication

Question 33

What communication skills is involved in the investigation stage?

Answer 33

Gather information, demonstrate effective listening, responding to difficult disclosures

Question 34

What communication skills is involved in the planning stage?

Answer 34

Setting goals, generating and discussing alternatives, formulating a plan, evaluating the exercise program, using motivational interviewing techniques

Question 35

What communication skills is involved in the action stage?

Answer 35

Setting up self-monitoring systems, individualizing teaching techniques, using the "tell, show, do" approach, providing feedback, use effective modeling, creating behavior contracts

Question 36

What are the stages of learning?

Answer 36

Cognitive stage, associative stage, Autonomous stage.

Question 37

Define Rapport

Answer 37

The relationship marked by mutual understanding and trust.

Question 38

Good listening skills includes:

Answer 38

Encouraging, Paraphrasing, questioning, reflecting, and summarizing.

Question 39

The planning stage moves through the following steps:

Answer 39

Setting goals, Generating and discussing alternatives, formulating a plan, Evaluating the exercise program.

Question 40

What are SMART goals?

Answer 40

Specific, Measurable, Attainable, Relevant, Time-Bound

Question 41

What are process goals?

Answer 41

Something the client does (ex: number of workouts)

Question 42

What are product goals?

Answer 42

Something achieved (ex: weight loss)

Question 43

How to provide feedback?

Answer 43

Provide reinforcement for what was done well. Correct errors, Motivate clients to continue practicing and improving.

Question 44

As clients try to understand the new skill, they are said to be in the ________ stage of learning

Answer 44

cognitive

Question 45

In the ___________ stage of learning, clients begin to master the basics and are ready for more specific feedback that will help them refine motor skills.

Answer 45

associative

Question 46

In the _________ stage of learning, clients are performing motor skills effectively and naturally, and PT is doing less teaching and more monitoring.

Answer 46

autonomous

Question 47

What is stimulus control?

Answer 47

Manipulation in the environment to maximize the likelihood of desirable behaviors.

Question 48

What are the cognitive behavioral techniques?

Answer 48

Goal setting, feedback, decision-making, self-monitoring.

Question 49

What is the most influential source of self-efficacy information related to exercise?

Answer 49

Past exercise performance

Question 50

What strategies is the most effective cognitive behavioral techniques that PT can implement to improve client exercise adherence?

Answer 50

Helping clients move from primarily external feedback to primarily internal feedback

Question 51

What self-monitoring strategies is most effective for improving clients long-term program adherence?

Answer 51

Journaling thoughts, experience, and emotions

Question 52

What strategies will be most likely to enhance the clients willpower?

Answer 52

Planning in advance for moments a week self-control

Question 53

An important factor in the successful adoption of any exercise program is the clients ______ ______ _____

Answer 53

Readiness to make a change

Question 54

When people are sedentary and not even considering an activity program is the ______ stage of TMM

Answer 54

Precontemplation

Question 55

People in the ________ stage of TMM are still sedentary. However, they are starting to consider activity is important and have began to identify the implications to be inactive.

Answer 55

Contemplation

Question 56

The _______ stage of TMM is marked by some physical activity, as individuals are immensely and physically preparing to adopt an activity program.

Answer 56

Preparation

Question 57

During the _____ stage of TMM, people engage in real physical activity, but have been doing so for less than six months.

Answer 57

Action

Question 58

The ______ stage is marked by when physical activity preparation for longer than six months.

Answer 58

Maintenance

Question 59

_________ refers to the number of pros and cons perceived about adopting and/or maintaining an activity program.

Answer 59

Decisional balance

Question 60

_______ is the process by which behaviors are influenced by the consequences.

Answer 60

Operant conditioning

Question 61

________ refers to the process of using reinforcements to gradually achieve a target behavior.

Answer 61

Shaping

Question 62

_______ occurs when a positive stimulus that once follow a behavior is removed and the likelihood of that behavior will recur is decreased

Answer 62

Extinction

Question 63

_______ decreases the likelihood of the behavior reoccurring, consists of adverse stimulus following an undesirable behavior.

Answer 63

Punishment