Recall Knowledge Flashcards
What is the primary purpose of a certification?
To protect the public from harm by establishing minimum competency in the knowledge, skills, and abilities necessary to perform the job
2008 Physical Activity Guidelines for Americans:
The first comprehensive guidelines on physical activity to be issued by the U.S. Government
Scope of Practice
The legal range of services that professionals in any given field can provide, the settings in which those services can be provided, and the guidelines or parameters that must be followed
What are the requirements to become an ACE-certified personal trainer?
The candidate must show that they are able to apply the knowledge required to be a safe and effective personal trainer by passing the Ace Personal Trainer Certification Exam
How long is an ACE certification valid?
ACE certifications are valid for two years from the date earned, expiring on the last day of the month
What are the requirements for recertification?
Complete a minimum of 20 hours of continuing education credits (2.0 CECs) and maintain a current certificate in cardiopulmonary resuscitation (CPR) and automated external defibrillation (AED)
Why are CECs a standard requirement?
They ensure professional stay up-to-date with the latest research in their respective fields and for the protection of the public
What does ACE offer for professionals who go beyond the deadline for recertification?
A six-month extension of the renewal period, but it is merely a grace period for certification, not an extension of the actual certification; the certification is expired and will only become current again once renewed
What percent of American adults engage in physical activity at the minimum recommended level?
45%
Motivation
A complex construct that refers to the psychological drive the gives behavior direction and purpose
Exercise adherence
The voluntary and active involvement in an exercise program
What are the recommendations for aerobic physical activity provided by the Department of Health and Human Services?
Adults should engage in at least 2.5 hours of moderate-intensity aerobic physical activity each week
What are the recommendations for muscle-strengthening activity provided by the Department of Health and Human Services?
It is recommended that adults engage in muscle-strengthening activities that are moderate or high-intensity and involve all major muscle groups on tour more days a week
What percent of people who start a new program will drop out?
50% within the first six months
What are the three categories of potential determinants for physical activity?
- Personal attributes
- Environmental factors
- Physical-activity factors
Locus of control
A belief in personal control over health outcomes and is a consistent predictor of unsupervised exercise activity among healthy adults
What is the most common excuse for not exercising and for dropping out of an exercise program?
A perceived lack of time
What is the dropout rate in vigorous-intensity exercise programs compared to moderate-intensity activity programs
The dropout rate in vigorous intensity programs is almost twice as high as a moderate intensity programs; six times as many women and over twice as many men choose to start moderate intensity programs over vigorous
How many people who engage in high-intensity activities are injured each year?
It is estimated that as many as half of all people engaged in vigorous activity exercise are injured each year
Intrinsic motivation (exercise context)
A person is engaged in exercise activity for the pleasure and experience of the exercise itself
Extrinsic motivation (exercise context)
A person is engaged in exercise for any benefit of it then for the enjoyment of participation
Situational motivation (exercise context)
Motivation during the actual work out
Self-efficacy (exercise context)
The belief in one’s own capabilities to successfully engage in a physical activity program
Feedback
Information about their progress and performance in an exercise program
Extrinsic feedback
The reinforcement, error correction, and encouragement that the personal trainer gives to their clients
Intrinsic feedback
Information that the client provides based on their own sensory systems (what they feel, see, or hear)
Knowledge of results
The type of feedback that provides information on progress
What is role clarity?
Clearly defined expectations leaving no room for misinterpretations or assumptions
SMART goal guidelines
- Specific
- Measurable
- Attainable
- Relevant
- Time-bound
What is the most important tool in dealing with Relapse?
Planning ahead and being prepared to get them back on track with to the program soon after experiencing the relapse
Rapport
A relationship marked by mutual understanding and trust
Stages of the client-trainer relationship
- rapport
- planning
- investigation
- action
Deliberators
Low sociability, low dominance
Directors
Low sociability, high dominance
Collaborators
Hi sociability, low dominance
Expressers
Hi sociability, high dominance
Encouraging
Short words or phrases such as “I see” or “I know what you mean” to encourage the client to continue speaking
Paraphrasing
Demonstrating understanding by restating in a clear and concise way the essence of what the client has been saying, even extending the meaning
Questioning
Open ended questions demonstrating good listening skills and encouraging the client to share relevant information
Reflecting
Trying to restate the main points and feelings, allowing the client to correct if wrong or explore the reflection in more depth
Summarizing
Summarize key points that have a bearing on the exercise program design
Steps of the planning stage
- setting goals
- creating and discussing alternatives
- formulating a plan
- evaluating the exercise program
What is the ultimate goal for every client?
To adhere to the exercise program
Process goal
Something a client does, such as walk 2 miles a certain number of times
Product goal
Something a client achieves, like losing 4lbs
Motivational interviewing
A method of speaking with people in a way that motivates them to make a decision to change their behavior
Motor learning
The process of acquiring and improving motor skills
Goals when providing feedback
- provide reinforcement for what was done well
- correct errors
- motivate clients to continue practicing and improving
Cultural competence
The ability to communicate and work effectively with people from different cultures
Empathy
Demonstrating understanding and acceptance through effective listening with an open, nonjudgemental mind
In the trainer-client relationship when does personal involvement occur?
When the trainer becomes friends with the client or enters into a sexual relationship
Stages of learning
- cognitive stage of learning
- associative stage of learning
- autonomous stage of learning
Health Psychology
A field that examines the causes of illness and studies ways to promote and maintain, health prevent and treat illness, and improve the healthcare system
2008 U.S. Health and Human Services Department physical activity guidelines for adults
150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity each week; more extensive health benefits can be achieved a increasing to 5 hours of moderate-intensity physical activity or 150 minutes of vigorous-intensity physical activity each week.
Health belief model (Becker, 1974)
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
Self–efficacy
A subjective perception of one’s own ability to succeed or in exercise context, successfully be physically active
Transtheoretical Model of Behavior Change (TTM), more commonly called the stages-of-change model, components
- stages of change
- processes of change
- self-efficacy
- decisional balance
The five stages of behavior change
- ) Precontemplation
- ) Contemplation
- ) Preparation
- ) Action
- ) Maintenance
The most powerful predictor of self-efficacy
Past performance experience
Precontemplation stage of the stages of change
People are sedentary and not considering an activity program
Contemplation stage of the stages of change
People are still sedentary, however they are starting to consider activity is important and have begun to identify the implications of being an active
Preparation stage of the stages of change
People are engaged in some physical activity, as individuals are mentally and physically preparing to adopt an activity program
Action stage of the stages of change
People engage in regular physical activity, but of been doing so for less than six months
Maintenance stage of the stages of change
People are engaged in regular physical activity participation for longer than six months
Decisional Balance (the final of the four components of the TTM)
The number of pros and cons perceived about adopting and/or maintaining an activity program
At what stage of the TTM are clients at risk of relapse
Relapse can occur at any stage of the TTM, and can be triggered in any individuals life and can occur on any given day
Operant Conditioning
The process by which behaviors are in fluence by their consequences, more specifically, the relationship between antecedents, behaviors, and consequences
Antecedents
Stimuli that precede a behavior and often signal the likely consequences
Stimulus control
Manipulation of environmental antecedents to maximize the likelihood of desired behavior
Positive reinforcement
The presentation of a positive stimulus that increases the likelihood the behavior will reoccur
Negative reinforcement
The removal or avoidance of aversive stimuli following undesirable behavior increasing the likelihood the behavior will reoccur
Extinction
Occurs when the positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased
Shaping
The process of using reinforcements to gradually achieve a target behavior
Observational learning
All people are influenced by the behaviors of their social environments
Stimulus control
Making adjustments to the environment to increase the likelihood of healthy behaviors, to make being physically active as convenient as possible
Sedentary
Doing or requiring much sitting, minimal activity
Allied Healthcare Continuum
Health professionals who are credentialed through certifications, registrations, and/or licensure and provide services to identify, prevent, and treat diseases and disorders
What is the most important thing that a trainer can do to maximize the effectiveness of the goal setting process?
Revisit the goals on a regular basis.
What is the most important tool in dealing with ?relapse
Planning ahead and being prepared to get clients back on track with their activity programs.
Auditory learners
Clients who prefer auditory learning need more detailed explanation and more frequently asked questions.
Visual learners
Clients who prefer visual learning need longer demonstrations they can intently watch. They will often find reading more beneficial than an explanation.
Kinesthetic learners
Clients who prefer kinesthetic learning need to physically engage themselves, they have to feel a movement before truly catching on.
Tell, Show, Do Model: Tell
Begin with a short clear explanation of what the client is going to do and why. Emphasize safety information along with guidelines for preventing injury. Explain the skill in terms of what the skill accomplishes and why it is important.
Tell, Show, Do Model: Show
Demonstrate the skill accurately and allow clients time to observe, trainers often combine the telling and showing phases of skill introduction.
Tell, Show, Do Model: Do
Motor skills and more strongly related to practice and experience over natural ability alone. Allow clients focused practice, people learn more quickly when they focus on performing the skill without being distracted. In this phase observe clients practice and prepare to give feedback.
Duda & Treasure, 2006 research findings on motivation and exercise
(Duda & Treasure, 2006) Research shows that people who exercise regularly for extended periods of time often do so because of intrinsic motivation.
Behavior contract
Behavior contracts spell out the behavior the client is expected to perform and a reward that will be given to the client upon successful achievement. These offer extrinsic motivation and are typically used for clients who are just starting.
Mindful focus
Keeping one’s awareness in the present moment with an open, nonjudgmental attitude.
