ACE study Flashcards
Phases of Integrated Fitness Training
Cardiorespiratory: Base, fitness, performance.
Muscular: Functional, movement, and load/speed.
Focus and Tests for Cardio IFT Model
Base: For clients doing under 20 min cardio, 3 times per week.
Focus: Intro to cardio/bodily responses
Test: Talk test/ventilatory threshold 1.
Fitness: Increasing efficiency/duration/frequency.
Focus: Moderate to Vigorous exercise.
Test: Within ventilatory threshold 1, possibly above it.
Performance: High level. Sports/events.
Focus: Intense levels cardio.
Test: Push beyond ventilatory threshold 2. 7-10 on RPE scale.
Focus for Muscular IFT Model
Functional Training:
Focus: Core, posture, and balance to improve strength. Postural stability, mobility of kinetic chain, flexibility, core function, static balance, and dynamic balance.
Movement Training: Develop solid movement patterns with posture and joint stability.
5 Categories: Bend and lift, single leg, pushing, pulling, and rotational movement.
Load/Speed Training:
Goals: Strength, endurance, hyper trophy, and positively challenging body composition.
Athletic Performance Goals: Speed, agility, quickness, and then power.
External loads separate this from the other stages.
External load: Resistance band, HIIT, speed work, plyometrics, power lifting.
Behavior Theory Model
Goal: Develop lifelong habit of regular physical activity.
Personal trainers initiate behavior change and attempt to maintain that for clients through various life challenges.
Health Belief Model
People’s underlying ideas/emotions influence health behaviors and decisions about changing.
The decision to change breaks down in perception of health threat and perception of health behavior that is positive.
2 Different Types of Motivation
Intrinsic: Autonomous motivation. On one’s own free will. Motivation from choosing to do something. (Pleasure form actually doing the activity)
Extrinsic: Controlled motivation. Desire to compete and win as driving factor. (Win and be better, not just for fun)
3 Needs of People
Competence: Self/perception that some can perform a fast (enhanced by getting feedback from doing tasks)
Autonomy: Feel like behaviors are self determined and not being controlled by another.
Relatedness: Client must feel belonging and relatedness with other people so that intrinsic motivation can flourish.
Social Support Strategies, 6 things
-Find an exercise partner you like.
-Ask friends/family to be positive and encourage exercise.
-Ask for reminders for physical exercise and appts.
-Have contests with friends on meeting certain goals.
-Add social element to exercise.
-Find a social exercise (sport, bike, hike, archery)
4 Components of Transtheoretical Model of Behavior Change (TTM)
Stages of Change
Processes of Change
Self Efficacy
Decisional Balance
Describe Stages of Change of Transtheoretical Model of Behavior Change (TTM), 5 things
Pre-contemplation: No active, not seeking exercise, physical activity not relevant to lives.
Contemplation: Inactive but thinking about becoming active. Activity usually happens within next 6 months.
Preparation: Some engagement in physical activity, but not consistent. Mentally and physically preparing to adapt to a program of activity.
Action: Working out and consistent less than 6 months.
Maintenance: Working out consistently for over 6 months.
Describe Processes of Change of Transtheoretical Model of Behavior Change (TTM), 9 things
Important! Helps client moves thru stages of change.
-Consciousness Raising
-Dramatic Relief
-Self-Reevaluation
-Self-liberation
-Helping Relationships
-Counter-conditioning
-Reinforcement management
-Stimulus control
-Social Liberation
Describe Self-Efficacy of Transtheoretical Model of Behavior Change (TTM)
AKA Social Cognitive Theory
Belief that they could successfully complete an exercise program. Considered strongest and most consistent psychological correlations of physical behavior.
Important in precontemplation and contemplation stage.
3 Main Influences
- Cognitive and personal Factors
- Behavioral Factors
- Environmental Factors
Describe Decisional Balance of Transtheoretical Model of Behavior Change (TTM)
Balancing pros and cons or decision making.
Found in pre-contemplation and contemplation stage.
Lapse and Relapse, clients shift back and forth.
-Simple lapse: very brief stop of activity.
-Relapse: Longer lapse, shifting to a previous phase.
-Address lapses to clients and remind them of their potential.
Principle of Behavior Change
Operant Conditioning: Behaviors are influenced by consequences. Behavior chains that lead to continuing certain behaviors and avoiding others.
Antecedents: The stimuli that precedes behaviors. Stimulus control is adjusting the environment to increase likelihood of healthy behaviors (choose gym on the route to work)
-Behavior is influences by how he or she thinks about exercise or success for exercise.
-Replace irrational thought with setting goals, and self monitoring.
3 Factors for Physical Activity and Adherence
Personal Attributes: Health status, physical activity history, demographic variables, psychological traits, and knowledge/attitudes and beliefs.
Environmental Factors: Access to facilities, time, and social support.
Physical Activity Factors: Intensity, injury, and program design.
4 Stages of Client-Personal Trainer Relationship
- First Impressions: Mutual understanding and trust.
- Investigation Stage: Discuss health, fitness, lifestyle. Any tests, physician recommendations, client goals, and exercise history. Active listening and motivational interviewing are key.
- Planning: Design training program with client.
- Action: Client starts program. Coaching role begins.
4 Key Components of Motivational Interviewing
- Engaging: Talk and understand the client w/o passing judgement.
- Focusing: Elaborate on how the trainer can help the client reach their goals.
- Evoking: After focusing on certain changes, it’s time to elicit motivations to change. Prompt client to voice their own opinion for change.
- Planning: Plan with clients to execute the change that they want. Talk clients thru goals and find resources for achievement of goals.
Planning Stage of Client-Trainer Relationship, 4 things
Planning Stage
- Setting Goals
- Generating & Discussing Alternatives
- Formulating a Plan
- Reevaluating the exercise program.
