Ace
exercise programming using ACE IFT Model resulted in significantly
greater improvements in VO2 max, muscular fitness and key cardiometabolic risk factors when compared to standardized exercise programming following 13 weeks of training
hypertension =
high blood pressure
In secondary ventilatory threshold (VT2), there's __ intensity with RPE of __ and __ duration.
high; 7-10; short
The Health Belief Model states that people's ideas and underlying emotions about __, __, and __ may influence health ___ and decisions about changing or not changing health behaviors
illnesses, prevention, and treatments behaviors
Trainer can promote autonomy by
including the client in aspects of goal setting and program design
The Transtheoretical Model of Behavioral Change or Stages of Change Model focuses on
individual's readiness to make a change
HIIT can improve
insulin sensitivity, blood pressure, and body comp
Recommended Dietary Allowance (RDA) represents level of
intake of a nutrient that is adequate to meet the known needs of practically ALL healthy people
physical activity factors for potential determinants 4 physical activity include
intensity and injury
Self determination theory states that
intrinsic and extrinsic (controlled) motivation will influence the extent to which a person will seek out new activities and persevere at a given task
behavioral contracts will help with both
intrinsic and extrinsic motivation
righting reflex is bad cause it's definition is
it relies heavily on directing people to "fix" what seems to be wrong with them to get them on a better path
Additional forms (other than the PAR-Q+) include
lifestyle and healthy-history questionnaire and medical release forms
Trainer promote competence by ...
making the correct level of challenging exercises and consistent positive feedback
for food info refer clients to __ and a licensed __
myplate.gov and registered dietitian
tobacco use, poor nutrition, lack of physical activity, excessive alcohol use can lead to ...
noncommunicable diseases
vicarious experience
observation or knowledge of someone else who has or is also doing the same thing
Trainers can enhance function for activities __ __ __ (___)
of daily living (ADL)
Extinction occurs when a
positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased
the Physical Activity Readiness Questionnaire (PAR-Q+) for Everyone is a __ screening w/ a goal of reducing __ __ to exercise
pre-participation; unnecessary barriers
Trainer should emphasize __ goals like ___ over ___ goals like __. Don't compare to others their age. Positive feedback and introduce clients to other people at the gym
process; making it to gym 4 times a week; outcome; looking ready for beach
2nd pt of TTM is Processes of Change which entails the
processes of change one uses to move through the stages
Info not enough 4 people to make lifestyle changes. Client trainer relationship must be built on __, __, and client's __ to ___.
rapport, mutual trust, and readiness to change
for somebody on beta blockers, using ___ of ___ __ or the __ test versus target __ __ can be used to ensure a safe and effective cardiorespiratory exercise intensity
rating of perceived exertion talk test heart rate
When exercising below VT1, clients should be exercising at a moderate intensity classified by a ____ (__) of 3 to 4
rating of perceived exertion (RPE)
trainer can enhance client success in these ways during the ACTION Stage
self-monitoring approaches, effective teaching techniques, stages of learning, learning styles, "tell, show, do", provide feedback, and model
the planning stage generally moves thru the following steps
setting goals, generating/discussing alternatives, formulating a plan, and evaluating the exercise program
diuretics increase elimination of __ and __ through the kidneys so trainers need to pay attention to __ of client
water; electrolytes; dehydration
health equity
when all people have the opportunity to attain their full health potential and no one is disadvantaged from achieving this potential because of their social position or other socially determined circumstance
structure/fxn claims are regulated by the ____ (5 words) which typically apply to ___ and don't need to be preapproved by the ____
-Dietary Supplement Health and Education Act (DSHEA) -supplements -FDA
the Core Communication Skills of Motivational Interviewing (OARS) include
-Open-ended questions (asking them) -Affirmations (offering them good job!) -Reflective listening -Summarizing
Health Belief Model leads to Decision to change and has 6 parts
-Perceived Susceptibility -Perceived Seriousness lead to Health Threat which leads to decision to change -Benefits -Barriers lead to Health Behavior which lead to decision to change
client can employ following tips while grocery shopping to reduce risk of foodborne illness
-check 4 bruises -smell for ripeness -sell by date -no tear -separate fish/poultry -pick up refrigerated and frozen foods last
Components of Personal Attributes include
-demographic variables -health status -physical activity history -psychological traits -knowledge, attitudes, and beliefs
Base training main goals
-developing initial aerobic base in clients who are pretty inactive -moderate cardio for 20 mins 3x a week should start here
trainers can "meet people where they are" by paying attention to
-food access -household food insecurity -acculturation (moving towards more American dietary patterns)
investigation stage includes
-gathering info from lifestyle & health-history questionnaires -active listening -motivational interviewing
motivational interviewing includes ____ while directing style includes __
-guiding style and change talk -trainer takes charge and tells client what to do
claims that can be utilized on food and dietary supplement labels include (3 types of) claims
-health -nutrient content -structure/function
some examples of cognitive distortions are
-jumping to conclusions (fortune telling and mind reading) -magnification (catastrophizing) and minimization -overgeneralizing -all or nothing thinking -labeling -personalization and blame
Processes of change are listed, you tell me what they mean: Consciousness raising Dramatic relief Self-reevaluation Environmental reevaluation Self liberation Helping relationships counter-conditioning reinforcement management stimulus control social liberation
-learning new facts that support healthy behavior change -feeling bad bout inactivity or eating unhealthy so u feel relief when u decide to change -realizing behavior change = impo pt of 1's identity as a person -realizing how behavior influences enviro -deciding to change and experiencing a new belief in the ability to change -seeking and using social support 4 behavior change -substituting healthier behaviors and cognitions 4 the unhealthy behavior -increasing and decreasing rewards based on healthy or unhealthy behavior -removing reminders and cues to engage in unhealthy behaviors and replacing them w/ reminders/cues for healthy behavior -taking advantage of opportunities to be with people who model the new behavior, noticing the social norms that reinforce the new behavior
rapport stage includes
-mutual trust/understanding -empathy -cultural competence -verbal (& nonverbal) communication
2 goals of pre-exercise snack are to
-optimize glucose availability and glycogen stores -provide the fuel needed to support exercise performance
the 3 categories that potential determinants 4 physical activity can be broken down into
-personal attributes -enviro factors -physical activity factors
lapses = relapse =
-slips in a program -return of original behavior like being inactive
The socio-ecological model can show how each level influences food choices. The levels of it are
-social and cultural norms and expectations -government regulations and supports -built enviro -social networks -close relationships -individual characteristics
3rd pt of TTM is self-efficacy which means... It is described by Bandura in his social cognitive theory which states...
-the degree to which a person believes they can successfully perform a given behavior -how people think abt things exerts a strong influence on their behavior
usually outer aisles in grocery stores have _____ (except ___) while center aisles have _____ foods
-whole, fresh foods -whole grains, beans and legumes -highly processed and nutrient deficient
4 pts of decisional balance worksheet
1 and 2. perceived gains/losses associated with adopting desired behaviors 3 and 4. strategies to max/min potential for achieving gains/losses
3 phases of cardiorespiratory training
1. Base Training 2. Fitness Training 3. Performance Training Below VT1 VT1 to VT2 and RPE 5-6 Above VT2
the 5 movement patterns in the Pt. 2 Movement Training in Muscular Training are...
1. Bend and lift movement 2. Single leg movement 3. Pushing movement 4. Pulling movement 5. Rotational movement
the ACE Integrated Fitness Training (IFT) Model has 2 training components:
1. Cardiorespiratory Training 2. Muscular Training
goal-setting theory says goals impact people's performance or inspire behavioral change through 4 primary mechanisms
1. Directed attention 2. Mobilized effort 3. persistence 4. Strategy
Pt. 2 Movement Training in Muscular Training model includes...
5 movement patterns that control COG thru normal range of motion (ROM)
ACE ABC Approach
A - Ask open ended questions B - Break down barriers C - Collaborate
Adequate Intake (AI)
a recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people
operant conditioning
a type of learning in which behavior is strengthened if followed by a reinforcer or diminished if followed by a punisher; all abt CONSEQUENCES
Some social support strategies to help increase activity are
find a reliable exercise partner, ask family to be supportive and give reminders, set up fun contests, etc.
people w/ hypertension are advised to follow the low-sodium __ (4 words) eating plan which is low in __ (3 things)
-Dietary Approaches to Stop Hypertension (DASH) -saturated fat, cholesterol, and total fat
2018 Physical Activity Guidelines for Americans said Behavior change is complicated by 3 things
1. Enviro influences 2. Ongoing process over long periods of time 3. Intention and action are not the same
The 4 Key Dietary Guidelines
1. Follow a Healthy Dietary Pattern at Every Life Stage -MyPlate -NIH Body Weight Planner 2. Customize/Enjoy foods & beverages to reflect personal preferences, cultural traditions, and budgetary considerations 3. focus on meeting food group needs with nutrient dense foods and drinks (AND stay w/in CALORIE needs) 4. limit foods and drinks higher in sugars, saturated fat, sodium and alc
ACE Integrated Fitness Model for Muscular Training has 3 pts which are
1. Functional 2. Movement 3. Load/Speed
The 4 parts of the Transtheoretical Model of Behavioral Change are
1. Stages of Behavior Change 2. Processes of Change 3. Self-efficacy 4. Decisional change
whats the ACE Mover Method Philosophy? 3 pts.
1. every interaction is CLIENT CENTERED 2. powerful open ended questions and active listening 3. clients = resourceful and capable of change
stages of the client-personal trainer relationship
1.) Rapport 2.) Investigation 3.) Planning 4.) Action
In Self determination theory these 3 factors help support intrinsic motivation
Autonomy, Competence, and Relatedness
The ACT IFT Cardiorespiratory Training includes 3 pts:
Base, Fitness, Performance
The F-H-F-P Continuum stands for
Function, Health, Fitness, Performance Continuum
antihistamines don't impact __ or __ but do produce ___ effect on upper airways and may cause ___
HR BP drying drowsiness
angiotensin-converting enzyme inhibitors shouldn't impact __ but will cause a decrease in __ at rest & exercise
Heart rate blood pressure
All parts of muscular training includes stuff from before ie:
Load/Speed Training includes stuff from movement training which includes stuff from functional training
Past Performance Experience
Most influential source of self-efficacy information and abt previous experience with fitness, trainers, etc.
Sources of self-efficacy
Past Performance Experience Vicarious Experience Verbal Persuasion Physiological state appraisals emotional state and mood appraisals imaginal experiences
Pre, During, and Post Exercise fueling strategies
Pre: -Fueling and hydration -carb loading, hydration During: -Fueling, and maintaining hydration -Sustained fuel: Carbs, maintaining hydration Post: -Recovery, refueling, and rehydration -rehydration, glycogen/protein synthesis
The 4 stages of change in the first stage of the Transtheoretical Model of Behavioral Change are
Precontemplation (inactive and no think bout exercise) Contemplation (weighing pro vs. cons but don't know how to go abt changing) Preparation (sum, inconsistent activity) Action (regular activity but 4 less than 6 months) Maintenance (longer than 6 months)
Dietary Reference Intakes (DRIs) refers to 4 values
Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Tolerable Upper Intake Level (UL) Adequate Intake (AI)
effective goals are SMART goals which means they are
Specific Measurable Attainable Relevant Time-bound
U can monitor intensity with clients during Base Training by using the __ __. If they can talk while exercising they are likely below the __ __ __ (__).
Talk Test. 1st Ventilatory Threshold (VT1).
environmental factors for potential determinants 4 physical activity include
access to facilities, time, and social support
people w/ cardiovascular disease (CVD) performing unaccustomed vigorous exercise are at the greatest risk 4 activity associated
acute myocardial infraction (AMI) and sudden cardiac death (SCD)
Pt. 3 Load/Speed Training in Muscular Training model focuses on...
adding external loads to movements to meet goals of muscular strength, endurance, and hypertrophy goals and even speed, agility, quickness, and power
Legislation also requires food manufacturers to list all potential food __ on food packaging
allergens
beta-blockers are a type of ___ drug that
antihypertensive block beta-adrenergic receptors and limit sympathetic nervous system stimulation by blocking effects of epinephrine and norepinephrine
Intrinsic motivation is also known as ___ motivation because it has to do with the client's __
autonomous motivation; autonomy
Calcium Channel Blockers are a type of antihypertensive drug that prevent ___-____ contraction of the smooth muscles in the arteries causing them to dilate, which lowers or has no effect on __ __
calcium-dependent blood pressure
percentage of deaths due to low __ __ was higher than deaths from obesity, smoking, high cholesterol, and diabetes
cardiorespiratory fitness
stages of motor learning
cognitive, associative, autonomous
Spirit of Motivational Interviewing (CACE)
collaboration, acceptance, compassion, evocation
Pt. 1 Functional training in Muscular Training model includes ...
core, balance, stabilizing spine, and center of gravity (COG) during static and dynamic movement. Usually just body-weight resistance
antihypertensive
drug that lowers blood pressure
Trainer can promote relatedness by
encouraging a sense of camaraderie among the client and others in the fitness setting
spirit of motivational interviewing and OARS are put into practice throughout the following overlapping processes
engaging, focusing, evoking, and planning
4th pt of TTM is decisional balance which refers to the
evaluation of pros and cons abt adopting/maintaining an activity program
the DASH eating plan lowers both __ and __ blood pressure
systolic and diastolic
Acceptable Macronutrient Distribution Range (AMDR)
the % of calories that should come from carbs, protein, and fat for both optimal health and reduction of chronic disease risk
Estimated Average Requirement (EAR)
the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage or gender group
Tolerable Upper Intake Level (UL)
the maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects
locus of control
the tendency for people to assume that they either have control or do not have control over events and consequences in their lives
the ACSM Pre-participation guidelines are designed to remove any
unnecessary barriers to becoming more physically active
learning styles
visual, auditory, kinesthetic
