ACE Fitness Part 1 & 2 Flash Cards
Define “Scope Of Practice”
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.
Most health Benefits occur with at least ___ min. a week of moderate intensity physical activity.
150
Personal fitness trainers do not;:
Diagnose, prescribe, recommend specific supplements, treat injury or disease, monitor progress for medical referred clients, rehabilitate, counsel, and work with patients
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.
5
The primary purpose of professional certification programs is protect the public from ____
harm
Approximately ___ of the US adults meeting both aerobic activities and muscle strengthening guidelines.
20%
It is recommended that adults engage in muscle strengthening activities that are moderate or high intensity and involve all major muscle groups ____ a week.
two or more days
___ Of people who start new program will drop out within the first six months
50%
_______ motivation means that person is engage in exercise activity for the inherent pleasure and experience it comes from the engagement itself.
Intrinsic
_______ motivation involves the engagement in exercise or any benefit other than for the joy of participation (External factors).
Extrinsic
_____ Is defined as the belief in one’s own capabilities to successfully engage in physical activity program.
Self-efficacy
_______ is defined as the honest and straightforward expression of one’s thoughts, feelings, and beliefs.
Assertiveness
Factors influencing exercise process participation and adherence
Personal attributes, environmental factors, physical activity factors
____ Has been shown to be unrelated to adherence levels when examined in supervised exercise settings.
Age
What are some personal attributes that affect participation and adherence of exercise program
Demographic variables, health status, activity history, psychological traits, knowledge, attributes, and beliefs.
______ is the most important and influential personal attribute variable.
Activity history
______ belief in personal control over healthful outcomes is consistent predictor of unsupervised exercise activity among healthy adults.
Locus of control
What are some environmental factors that affect participation and adherence of exercise program
Access to facilities, time, social support
What are some physical activity factors that affect participation and adherence of exercise program
Intensity, injury
Providing clients with _____ in an exercise program is one of the most important roles for personal trainer
Feedback (includes progress and performance)
The type of feedback that provides information on progress can be referred to as __________ and without it, persistence suffers and people give up.
Knowledge of results
What are the personal trainers role in building adherence?
Program design, role clarity, goal setting, contracts/agreements
The components of being an effective leader includes
Professionalism, client-trainer trust, and the ability to listen effectively, excitement for the profession, and genuine concern for the client
What is the most important factor for individuals who starting in an exercise program?
Readiness to change behavior related to exercise
Which personal attribute is the most reliable predictor of individual participation in an exercise program?
Past exercise program participation
The best strategy for personal trainers to implement to enhance the likelihood that client will continue working with them is?
Motivate the client through extrinsic motivators to enhance self-efficacy.
During investigation stage, what pertains to effective listening?
As in the client questions and responding to answers with encouraging words and further open-ended questions.
What is most effective in helping client develop program adherence?
Have the client self monitor by keeping exercise journal
What is the most effective way to teach a new exercise to a client?
Tell the client what the exercise is, demonstrate the exercise, and then have the client perform the exercise while providing feedback.
The client mentioned that he prefers tactile feedback in spotting while exercising. Which strategies most likely indicative of which learning style?
Kinesthetic
What are the stages of the client-trainer relationship?
Rapport, investigation stage, planning stage, action stage
What communication skills is involved in the Rapport stage?
Making good first impressions, utilizing verbal communication, utilizing nonverbal communication
What communication skills is involved in the investigation stage?
Gather information, demonstrate effective listening, responding to difficult disclosures
What communication skills is involved in the planning stage?
Setting goals, generating and discussing alternatives, formulating a plan, evaluating the exercise program, using motivational interviewing techniques
What communication skills is involved in the action stage?
Setting up self-monitoring systems, individualizing teaching techniques, using the “tell, show, do” approach, providing feedback, use effective modeling, creating behavior contracts
What are the stages of learning?
Cognitive stage, associative stage, Autonomous stage.
Define Rapport
The relationship marked by mutual understanding and trust.
Good listening skills includes:
Encouraging, Paraphrasing, questioning, reflecting, and summarizing.
The planning stage moves through the following steps:
Setting goals, Generating and discussing alternatives, formulating a plan, Evaluating the exercise program.
What are SMART goals?
Specific, Measurable, Attainable, Relevant, Time-Bound
What are process goals?
Something the client does (ex: number of workouts)
What are product goals?
Something achieved (ex: weight loss)
How to provide feedback?
Provide reinforcement for what was done well. Correct errors, Motivate clients to continue practicing and improving.
As clients try to understand the new skill, they are said to be in the ________ stage of learning
cognitive
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.
associative
In the _________ stage of learning, clients are performing motor skills effectively and naturally, and PT is doing less teaching and more monitoring.
autonomous
What is stimulus control?
Manipulation in the environment to maximize the likelihood of desirable behaviors.
What are the cognitive behavioral techniques?
Goal setting, feedback, decision-making, self-monitoring.
What is the most influential source of self-efficacy information related to exercise?
Past exercise performance
What strategies is the most effective cognitive behavioral techniques that PT can implement to improve client exercise adherence?
Helping clients move from primarily external feedback to primarily internal feedback
What self-monitoring strategies is most effective for improving clients long-term program adherence?
Journaling thoughts, experience, and emotions
What strategies will be most likely to enhance the clients willpower?
Planning in advance for moments a week self-control
An important factor in the successful adoption of any exercise program is the clients ______ ______ _____
Readiness to make a change
When people are sedentary and not even considering an activity program is the ______ stage of TMM
Precontemplation
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.
Contemplation
The _______ stage of TMM is marked by some physical activity, as individuals are immensely and physically preparing to adopt an activity program.
Preparation
During the _____ stage of TMM, people engage in real physical activity, but have been doing so for less than six months.
Action
The ______ stage is marked by when physical activity preparation for longer than six months.
Maintenance
_________ refers to the number of pros and cons perceived about adopting and/or maintaining an activity program.
Decisional balance
_______ is the process by which behaviors are influenced by the consequences.
Operant conditioning
________ refers to the process of using reinforcements to gradually achieve a target behavior.
Shaping
_______ occurs when a positive stimulus that once follow a behavior is removed and the likelihood of that behavior will recur is decreased
Extinction
_______ decreases the likelihood of the behavior reoccurring, consists of adverse stimulus following an undesirable behavior.
Punishment
