Chapter 1-4 Flashcards
Most health benefits occur within at least _____ minutes a week of moderate-intensity physical activity
150
Agency composed of healthcare professionals who are credentialed through certifications, registrations, and/or licensure and provide services to identify, prevent, and treat diseases and disorders.
Allied Healthcare Continuum
The makeup of the body in terms of the relative percentage of fat-free mass and body fat.
Body composition
How long are ACE certifications valid?
2 years
Requirements for maintaining ACE certification?
20 hours of continuing education credits (CECs) and maintain current certificate of CPR and AED.
ACE has earned third party accreditation from _____ for their fitness certification programs.
NCCA (National Commission for Certifying Agencies)
Adults should engage in ____ minutes of moderate-intensity or ____ minutes of vigorous-intensity aerobic physical activity each week
150; 75
Motivation that comes from internal states, such as enjoyment or personal satisfaction
Intrinsic motivation
Motivation that comes from external reward,such as material or social rewards (lose weight, be healthy, look good, meet new people)
Extrinsic motivation
The belief in one’s own capabilities to successfully engage in an exercise program
Self-efficacy
Potential determinants for physical activity can be broken down into 3 categories:
Personal attributes (demographic, health status, history, psychological traits, knowledge, attitudes, beliefs) Environmental factors (access to facilities, time, social support) Physical-activity factors (intensity, injury)
The reserve capacity of the heart; the difference between maximal heart rate and resting heart rate. It reflects the heart’s ability to increase the rate of beating and cardiac output above resting level to maximal intensity.
Heart-rate reserve (HRR)
A scale that provides a standard means for evaluating a participant’s perception of exercise effort. Ranges from 0 to 10.
Ratings of perceived exertion (RPE)
4 stages of the client-trainer relationship
Rapport
Investigation
Planning
Action
SMART goals
Specific Measurable Attainable Relevant Time-bound
Process goal
Something a client does, such as completing a certain number of workouts per week
Product goal
Something achieved, like weight loss or a resistance lifted
3 ways in which clients learn
Visual
Auditory
Kinesthetic
3 things feedback should do
Provide reinforcement for what was done well
Correct errors
Motivate clients to continue practicing and improving
3 stages of learning a motor skill
Cognitive
Associative
Autonomous
The first stage of learning a motor skill when performers make many gross errors and have extremely variable performances
Cognitive stage of learning
The second stage of learning a motor skill, when performers have mastered the fundamentals and can concentrate on skill refinement
Associative stage of learning
The third stage of learning a motor skill, when the skill has become habitual or automatic for the performer
Autonomous stage of learning
What is a good way to introduce a new skill to a client?
Tell, show, do
Predicts that people will engage in a health behavior based on the perceived threat they feel regarding a health problem and the pros and cons of adopting the behavior
Health belief model
A theory of behavior that examines one’s readiness to change; also called Stages-of-change model
Transtheoretical Model of Behavioral Change (TTM)
5 stages of the Transtheoretical Model of Behavior Change
Precontemplation: sedentary, not considering exercise
Contemplation: sedentary, considering exercise
Preparation: some physical activity, sporadic
Action: regular physical activity less than 6 months
Maintenance: regular physical activity more than 6 months
4 components of TTM
Stages of change
Processes of changes
Self-efficacy
Decisional balance
What is the most important and powerful predictor of self-efficacy?
Past performance experience
The number of pros and cons perceived about adopting an activity program; the 4th component of TTM
Decisional Balance
The process by which behaviors are influenced by their consequences
Operant conditioning
Stimuli that precede a behavior and often signal the likely consequences of the behavior. They can be manipulated to maximize the likelihood of desired behaviors (Example: an alarm that reminds you it’s time to workout)
Antecedents
The presentation of a positive stimulus following a desired behavior, increasing the likelihood that the behavior will occur again
Positive reinforcement
The removal or absence of aversive stimuli following an undesirable behavior, increasing the likelihood that the behavior will occur again
Negative reinforcement
A positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased.
Extinction
The process of using reinforcements to gradually achieve a target behavior
Shaping
Making adjustments to the environment to increase the likelihood of healthy behaviors
Stimulus control
BMI
Body Mass Index; a relative measure of body height to body weight used to determine levels of weight, from underweight to extreme obesity
What percent of the US population meets both aerobic activity and muscle strength guidelines
20%
A method of speaking with people in a way that motivates them to make a decision to change their behavior. It is done in the planning stage.
Motivational interviewing
