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ACE Personal Trainer > Chapter 1-4 > Flashcards

Chapter 1-4 Flashcards

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1
Q

Most health benefits occur within at least _____ minutes a week of moderate-intensity physical activity

A

150

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2
Q

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.

A

Allied Healthcare Continuum

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3
Q

The makeup of the body in terms of the relative percentage of fat-free mass and body fat.

A

Body composition

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4
Q

How long are ACE certifications valid?

A

2 years

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5
Q

Requirements for maintaining ACE certification?

A

20 hours of continuing education credits (CECs) and maintain current certificate of CPR and AED.

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6
Q

ACE has earned third party accreditation from _____ for their fitness certification programs.

A

NCCA (National Commission for Certifying Agencies)

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7
Q

Adults should engage in ____ minutes of moderate-intensity or ____ minutes of vigorous-intensity aerobic physical activity each week

A

150; 75

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8
Q

Motivation that comes from internal states, such as enjoyment or personal satisfaction

A

Intrinsic motivation

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9
Q

Motivation that comes from external reward,such as material or social rewards (lose weight, be healthy, look good, meet new people)

A

Extrinsic motivation

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10
Q

The belief in one’s own capabilities to successfully engage in an exercise program

A

Self-efficacy

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11
Q

Potential determinants for physical activity can be broken down into 3 categories:

A 
Personal attributes (demographic, health status, history, psychological traits, knowledge, attitudes, beliefs)
Environmental factors (access to facilities, time, social support)
Physical-activity factors (intensity, injury)
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12
Q

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.

A

Heart-rate reserve (HRR)

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13
Q

A scale that provides a standard means for evaluating a participant’s perception of exercise effort. Ranges from 0 to 10.

A

Ratings of perceived exertion (RPE)

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14
Q

4 stages of the client-trainer relationship

A

Rapport
Investigation
Planning
Action

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15
Q

SMART goals

A 
Specific
Measurable
Attainable
Relevant
Time-bound
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16
Q

Process goal

A

Something a client does, such as completing a certain number of workouts per week

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17
Q

Product goal

A

Something achieved, like weight loss or a resistance lifted

18
Q

3 ways in which clients learn

A

Visual
Auditory
Kinesthetic

19
Q

3 things feedback should do

A

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

20
Q

3 stages of learning a motor skill

A

Cognitive
Associative
Autonomous

21
Q

The first stage of learning a motor skill when performers make many gross errors and have extremely variable performances

A

Cognitive stage of learning

22
Q

The second stage of learning a motor skill, when performers have mastered the fundamentals and can concentrate on skill refinement

A

Associative stage of learning

23
Q

The third stage of learning a motor skill, when the skill has become habitual or automatic for the performer

A

Autonomous stage of learning

24
Q

What is a good way to introduce a new skill to a client?

A

Tell, show, do

25
Q

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

A

Health belief model

26
Q

A theory of behavior that examines one’s readiness to change; also called Stages-of-change model

A

Transtheoretical Model of Behavioral Change (TTM)

27
Q

5 stages of the Transtheoretical Model of Behavior Change

A

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

28
Q

4 components of TTM

A

Stages of change
Processes of changes
Self-efficacy
Decisional balance

29
Q

What is the most important and powerful predictor of self-efficacy?

A

Past performance experience

30
Q

The number of pros and cons perceived about adopting an activity program; the 4th component of TTM

A

Decisional Balance

31
Q

The process by which behaviors are influenced by their consequences

A

Operant conditioning

32
Q

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)

A

Antecedents

33
Q

The presentation of a positive stimulus following a desired behavior, increasing the likelihood that the behavior will occur again

A

Positive reinforcement

34
Q

The removal or absence of aversive stimuli following an undesirable behavior, increasing the likelihood that the behavior will occur again

A

Negative reinforcement

35
Q

A positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased.

A

Extinction

36
Q

The process of using reinforcements to gradually achieve a target behavior

A

Shaping

37
Q

Making adjustments to the environment to increase the likelihood of healthy behaviors

A

Stimulus control

38
Q

BMI

A

Body Mass Index; a relative measure of body height to body weight used to determine levels of weight, from underweight to extreme obesity

39
Q

What percent of the US population meets both aerobic activity and muscle strength guidelines

A

20%

40
Q

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.

A

Motivational interviewing

ACE Personal Trainer (2 decks)

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