Motivation and behaviour

Question 1

Adherence is defined as the psychological drive that gives behavior direction and purpose.

Answer 1

The Correct Answer is:

FALSE

Why?

For the purposes of a fitness professional, exercise adherence refers to voluntary and active involvement in an exercise program. Motivation is defined as the psychological drive that gives behavior direction and purpose.

ACE Personal Trainer Manual, 5th edition, p. 26-27

Question 2

Question:

More than ____% of people who start a new program will drop out within the first six months.

Answer 2

The Correct Answer is:

50

Why?

More than 50% of people who start a new program will drop out within the first six months.

ACE Personal Trainer Manual, 5th edition, p. 28

Question 3

Which of the following is NOT one of the three primary categories of potential determinants for physical activity?

Physical attributes
Personal attributes
Environmental factors
Physical-activity factors

Answer 3

The Correct Answer is:

Physical attributes

Why?

The potential determinants for physical activity can be broken down into three categories:

Personal attributes
Environmental factors
Physical-activity factors
ACE Personal Trainer Manual, 5th edition, p. 33-36

Question 4

General trends reveal that members of which populations are MOST LIKELY to be performing higher levels of physical activity in unsupervised settings?

Answer 4

The Correct Answer is:

Men

Why?

Men demonstrate higher and more consistent activity adherence than women. Lower levels of physical activity participation are seen with increasing age, fewer years of education, and low income.

ACE Personal Trainer Manual, 5th edition, p. 34

Question 5

What is arguably the most important and influential personal attribute variable when predicting adherence to physical activity?

Answer 5

The Correct Answer is:

Activity history

Why?

Activity history is arguably the most important and influential personal attribute variable. In supervised exercise programs, past program participation is the most reliable predictor of current participation. This relationship between past participation and current participation is consistent across gender, obesity, and coronary heart disease status.

ACE Personal Trainer Manual, 5th edition, p. 34

Question 6

________________ is the most common excuse for not exercising and for dropping out of an exercise program.

Answer 6

The Correct Answer is:

Perceived lack of time

Why?

Perceived lack of time is the most common excuse for not exercising and for dropping out of an exercise program. The perception of not having enough time to exercise is likely a reflection of not being interested in or enjoying the activity, or not being committed to the activity program.

ACE Personal Trainer Manual, 5th edition, p. 35

Question 7

Which of the following individuals is MOST LIKELY to adhere to a supervised physical-activity program?

Answer 7

The Correct Answer is:

A middle-aged man who has prehypertension but believes he has personal control over his health

Why?

A belief in personal control over health outcomes is a consistent predictor of unsupervised exercise activity participation among healthy adults. Regarding the other options, the drop-out rate in vigorous-intensity exercise programs is almost twice as high as in moderate-intensity activity programs; those who perceive their health to be poor are unlikely to start or adhere to an activity program; and obese individuals are typically less active than normal-weight individuals, and are less likely to adhere to supervised exercise programs.

ACE Personal Trainer Manual, 5th edition, p. 34-36

Question 8

Which of the following terms is defined as the belief in one’s own capabilities to successfully engage in a behavior?

Answer 8

The Correct Answer is:

Self-efficacy

Why?

Self-efficacy is defined as the belief in one’s own capabilities to successfully engage in a behavior.

ACE Personal Trainer Manual, 5th edition, p. 29-30

Question 9

When developing SMART goals, which of the following types of goals should be AVOIDED?

Answer 9

The Correct Answer is:

Negative goals

Why?

Setting negative goals puts the focus on the behavior that should be avoided, not the behavior to be achieved. It is important that the client is thinking about achievement, not avoidance.

ACE Personal Trainer Manual, 5th edition, p. 38

Question 10

What is the most important tool when dealing with a client who is at risk for relapse?

Answer 10

The Correct Answer is:

Planning ahead and being prepared

Why?

The most important tool in dealing with a relapse is planning ahead and being prepared. Personal trainers should educate their clients about the potential occurrence of a relapse and prepare them in advance, so that they are able to get back on track with their activity programs soon after experiencing a relapse.

ACE Personal Trainer Manual, 5th edition, p. 30-31

Question 11

Which of the following presents the four stages of the client-trainer relationship in their proper order?

Answer 11

The Correct Answer is:

Rapport, investigation, planning, action

Why?

When meeting a client for the first time, the first step is to begin building rapport, which helps establish an early foundation of trust and respect. The next stage is focused on investigation and using good listening skills to learn more about the client’s goals and exercise history. The third stage is centered on planning and designing an exercise program in partnership with the client. The final stage is action, when the client begins exercising and learning new motor skills.

ACE Personal Trainer Manual, 5th edition, p. 43

Question 12

A loud, tense voice communicates confidence and professionalism when speaking to a new client.

Answer 12

The Correct Answer is:

FALSE

Why?

A loud, tense voice tends to make people nervous. Personal trainers should try to develop a voice that is firm and confident to communicate professionalism.

ACE Personal Trainer Manual, 5th edition, p. 46

Question 13

Which of the following body positions may be interpreted by a client as aggressiveness on the part of the trainer?

Answer 13

The Correct Answer is:

Standing with hands on hips

Why?

An open, well-balanced, erect body position communicates confidence, while a rigid, hands-on-hips stance may be interpreted as aggressive.

ACE Personal Trainer Manual, 5th edition, p. 46

Question 14

Approximately what percent of the US population meets both aerobic activity and muscle strengthening guidelines?

Answer 14

The Correct Answer is:

20%

Why?

According to the U.S. Department of Health and Human Services, approximately 20% of U.S. adults meet both aerobic activity and muscle-strengthening guidelines. This suggests that health and fitness professionals have a significant challenge in getting people motivated to start and/or maintain an exercise program.

ACE Personal Trainer Manual, 5th edition, p. 26

Question 15

Which of the following goals BEST represents the statement “I want to bicep curl 10lb dumbbells for 10 repetitions by April”?

Answer 15

The Correct Answer is:

Product goal

Why?

While a process goal is something a client does, such as completing a certain number of workouts per week, a product goal is something they achieve, like weight loss or a resistance lifted on a strength-training machine. A client who wants to perform a certain number of biceps curls using a specific amount of weight is working toward a product goal.

ACE Personal Trainer Manual, 5th edition, p. 50

Question 16

A personal trainer who is seeking clarification from a client by trying to restate the main points and feelings in a client’s communication is using which method of effective listening?

Answer 16

The Correct Answer is:

Reflecting

Why?

The personal trainer can use the listening technique of reflecting to demonstrate understanding or seek clarification by trying to restate the main points and feelings in the client’s communication. The client can correct a conclusion if it is wrong, or explore the reflection in more depth if it is correct. Reflections should help to move the conversation in productive directions as well as indicate effective listening.

ACE Personal Trainer Manual, 5th edition, p. 49

Question 17

“I will perform a full-body resistance-training workout twice every week” is an example of which type of goal?

Answer 17

The Correct Answer is:

Process goal

Why?

A process goal is something that the client does, as opposed to something he or she achieves. Process goals are easy to track and provide short-term successes.

ACE Personal Trainer Manual, 5th edition, p. 50

Question 18

Motivational interviewing is most commonly done during which stage of the client-trainer relationship?

Answer 18

The Correct Answer is:

Planning

Why?

Motivational interviewing refers to a method of speaking with people in a way that motivates them to make a decision to change their behavior. Motivational interviewing may help clients feel the need to become more active and make a decision to start exercising.

ACE Personal Trainer Manual, 5th edition, p. 53

Question 19

The three components of properly phrased feedback are BEST presented in what order?

Answer 19

The Correct Answer is:

Provide reinforcement for what was done well; correct errors; motivate clients to continue practicing and improving

Why?

Feedback should do three things:

Provide reinforcement for what was done well
Correct errors
Motivate clients to continue practicing and improving
The correcting of errors, which may be seen as the more “negative” point, should be sandwiched between reinforcement and motivation.
ACE Personal Trainer Manual, 5th edition, p. 57

Question 20

Clients who are beginning the basics of a particular movement and are ready for specific feedback are in which stage of motor learning?

Answer 20

The Correct Answer is:

Associative

Why?

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

ACE Personal Trainer Manual, 5th edition, p. 62

Question 21

Which behavioral theory model is based on a prediction that people engage in a health behavior depending on the perceived threat they feel regarding a health problem?

Answer 21

The Correct Answer is:

Health belief model

Why?

The health belief model predicts that people will engage in a health behavior (e.g., exercise) based on the perceived threat they feel regarding a health problem and the pros and cons of adopting the behavior.

ACE Personal Trainer Manual, 5th edition, p. 68

Question 22

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

Answer 22

The Correct Answer is:

Past performance experience

Why?

Past performance experience is the most influential source of self-efficacy information. Personal trainers should ask clients about their previous experiences with exercise, fitness facilities, and personal trainers. These previous experiences will strongly influence self-efficacy.

ACE Personal Trainer Manual, 5th edition, p. 70

Question 23

People with low self-efficacy are more likely to choose non-challenging tasks that are easy to accomplish.

Answer 23

The Correct Answer is:

TRUE

Why?

People with low self-efficacy will be more likely to choose non-challenging tasks that are non-threatening and easy to accomplish. They will display minimal effort to protect themselves in the face of a challenge-since failing when not working hard will be a lesser blow to their self-efficacy than failing when doing their best-and, if faced with too many setbacks, they are likely to lose faith, give up, and drop out of the program.

ACE Personal Trainer Manual, 5th edition, p. 69-70

Question 24

A prospective client tells you that he has been going for 2-mile walks a couple of times each week for the past two months, and that he joined the gym because he is finally ready to adopt a more structured workout regimen. What is this individual’s stage of change?

Answer 24

The Correct Answer is:

Preparation

Why?

The preparation stage is marked by some physical activity, as individuals are mentally and physically preparing to adopt an activity program. Activity during the preparation stage may be a sporadic walk, or even a periodic visit to the gym, but it is inconsistent. People in the preparation stage are ready to adopt and live an active lifestyle.

ACE Personal Trainer Manual, 5th edition, p. 71-72

Question 25

Which of the following intervention strategies would be LEAST APPROPRIATE when working with someone in the precontemplation stage?

Answer 25

The Correct Answer is:

Introduce different types of exercise activities to find something the individual enjoys

Why?

This intervention is most appropriate for someone in the preparation stage.

ACE Personal Trainer Manual, 5th edition, p. 72

Question 26

________________ involves the number of pros and cons perceived about adopting and/or maintaining an activity program.

Answer 26

The Correct Answer is:

Decisional balance

Why?

One of the four components of the transtheoretical model, decisional balance refers to the number of pros and cons that an individual perceives about adopting and/or maintaining an activity program.

ACE Personal Trainer Manual, 5th edition, p. 73-74

Question 27

Which of the following occurs when a positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased?

Answer 27

The Correct Answer is:

Extinction

Why?

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

ACE Personal Trainer Manual, 5th edition, p. 77

Question 28

A client leaves a gym bag on the front seat of his car each morning as a reminder to work out on his way home from work. What behavior-change strategy is he using?

Answer 28

The Correct Answer is:

Stimulus control

Why?

Stimulus control refers to making adjustments to the environment to increase the likelihood of healthy behaviors. Simple and effective stimulus-control strategies may include choosing a gym that is in the direct route between home and work; keeping a gym bag in the car that contains all the required items for a workout; having workout clothes, socks, and shoes laid out for early morning workouts; and writing down workout times as part of a weekly schedule.

ACE Personal Trainer Manual, 5th edition, p. 76-77

Question 29

When should behavior contracts and written agreements be revised or updated?

Answer 29

The Correct Answer is:

When goals are met or programs are modified

Why?

It is important that a written agreement is reviewed and adjusted at all program-modification points. Similarly, the behavior contract must be revised and updated as goals are met and programs are modified.

ACE Personal Trainer Manual, 5th edition, p. 58-59

Question 30

After several months of working with a client, a personal trainer notes that the client’s self-efficacy and ability levels have improved. How should this affect the amount of external feedback the trainer provides to the client?

Answer 30

The Correct Answer is:

The trainer should taper the amount of external feedback

Why?

As self-efficacy and ability build, trainers should taper off the amount of external feedback they provide, encouraging the clients to start providing feedback for themselves. Clients must learn to reinforce their own behaviors by providing internal encouragement, error correction, and even punishment.

ACE Personal Trainer Manual, 5th edition, p.82