ACE CPT

Transtheoretical Model of Behavior Change

A behavior theory that is used to examine a clients preparedness to change. There are five stages: Precontemplation, contemplation, preparation, action and maintenance

Asthma

A chronic disorder characterized by inflammation of the airways. The disorder is typically genetic and can be in a response to environmental triggers such as allergens, viral infections, exercise, cold weather, and stress

Product goals

A goal like losing a certain amount of weight or hitting a new personal best on weight lifted in an exercise. This is something a client achieves

low-density lipoprotein (LDL)

A lipoprotein that carries excess cholesterol and triglycerides from both the liver and small intestines, to the body's other cells and tissues. This one is known as the "bad cholesterol". A large amount of LDL's can lead to atherosclerosis

Punishment

A negative action intended to decrease the likelihood of a behavior reoccurring

Claudication

A pain in the calves that is similar to having cramps. It is caused by poor circulation to the leg muscles. This condition is most often associated with peripheral vascular disease

Acute

A rapid onset condition. The condition is very short but can be severe. This is the opposite of chronic.

Feedback

A response that is internal for the learner. Happens during the processing of information, the correctness and the incorrectness of the internal response is stored as memory and will be used in the future for that activity or movement. Both verbal and nonverbal info can be stored and used in the future

Ratings of perceived exertion (RPE)

A scale that provides a standard means for evaluating a participant's perception of exercise effort. scale us measured from 0-10

Behavior Chain

A series of events where variables before and after a target behavior help in explaining and reinforcing the target behavior

Syncope

A state of unconsciousness that occurs when a person passes out and falls to the floor. This is due to a lack of oxygen received by the brain. The more common name is simply fainting.

Motivational interviewing

A technique taken to get clients to feel the need to be more active and desire to start a new workout program. Ask probing questions, listen effectively, provide educational info, keep the convo friendly, build self-confidence, and encourage clients to generate ideas

Health Belief Model

A theory of health behaviors; the model predicts that whether a person practices a particular health habit can be understood by knowing the degree to which the person perceives a personal health threat and the perception that a particular health practice will be effective in reducing that threat.

Why do we have our clients sign an informed consent form? What is the importance of also having them sign the Release of Liability Waiver?

Also known as an "assumption of risk" form, the informed consent is used to acknowledge to the trainers that the client has been informed of the specific risks that are associated with the activity being discussed. The informed consent for does not provide legal immunity like a liability waiver. The liability waiver is used to release the personal trainer from being responsible for injuries that may occur during an exercise program. None of these forms prevents the trainer from being sued due to negligence

What are the limitations of an informed consent form?

An informed consent form is also called an assumption of risk form. It has some limitations. It is not a liability waiver; thus, it does not grant legal immunity. It is also intended to communicate the dangers of the exercise program or the test. The trainer should also verbally review its information to promote the person understanding it.

Cultural competence

An understanding of how a clients cultural background shapes his beliefs, values, and expectations for the exercise program

Negligence

Any case of a professional failing to perform up to the guidelines and rules

Edema

Any swelling that results from fluid building up in the body.

What are the 3 stages of learning? Know the stage's relationship with levels of motor skills and the type of feedback that i recommended. Due to uncoordinated movements and mistakes, what stage needs the most feedback?

Cognitive stage of learning - learning a new skill, don't introduce too many at once. Most feedback needs to be done here because that's where you learn the basics Associative stage of learning - basic skills are being mastered, now just add more specific fixes that will help perfect the skill Autonomous stage of learning - clients are performing naturally and near perfect. A lot less teaching here, instead they monitor the client

Angina

Commonly seen in people with coronary heart disease, this symptom is characterized by pain, tightness, or radiating pain in the chest caused by a lack of blood flow to the heart.

What is the importance behind the use of contracts and agreements?

Create clarity in programs. They show the expectations and goals, and this can be the difference between success and failure. Clarity is given on the entire training process by saying what the client should expect, what the program entails and the rationale for designing programs

Personal Attributes Include:

Demographic variables such as education, income, age and gender Health Status Activity History - past program participation Psychological traits - set goals, self-reinforce and monitor progress Knowledge, attributes and beliefs

What strategies have been successful and are commonly used for weight management?

Engaging in regular physical activity of a least one hour per day Eating low calorie and low fat diets Eating daily breakfasts Self-monitoring body weight on a regular basis. Maintain consistent eating patterns every day on weekdays and weekends.

What are Positive Client Experiences? (Table 3-1)

Environment: neat, clean and well organized Appearance of the Trainer: professional attire, friendly, interested in client, positive attitude, positive first impression Interactions with the personal trainer: confident in trainers skills, time to express concerns, trainer listen carefully, respect, maintain confidentiality, instructions are clearly explained and questions answered

How hard is it to adopt healthy new behaviors? Clients that are new to exercising need to emphasize goals, regular exercise participation and the adoption of the good behaviors.

Exercise is a complicated behavior due to people perceiving it as taking too much time and effort than it does. Adopting healthy new behaviors is more challenging depending on the person

What are the parts that make up the investigation stage?

Gather info Demonstrate effective listening to learn about the potential client Respond to difficult disclosures

What are the 4 cognitive behavioral techniques? What do you do after identifying problematic beliefs? Guilty feelings about your weight can lead to overeating

Goal Setting - most widely used. It is often used ineffectively. SMART goals Feedback - Intrinsic and extrinsic feedback Decision Making - give control over their program and participation in them Self-monitoring - self-reflection and honesty

Relapse

Going back to your old ways, stop exercising

Posture

How the body is arranged. The limbs included. Important when we introduce movement through the planes

How can we develop active listening skills?

Identify areas that need improvement Measure these improvements you make in specific ways Take active steps to achieve these improvements

What are the risks factors for Low-Risk, Moderate-Risk, and High-Risk classifications? Which of these classifications warrant the need of a medical exam?

In order for a client to be considered low risk, the client must be asymptomatic and have less than two of the risk factors in the table. For a moderate risk classification, a client must be asymptomatic and have 2 or more risk factors. A high-risk classification is a client that is symptomatic, or has a known cardiovascular, pulmonary, renal or metabolic disease. A medical exam is warranted for individuals that are high risk but also for moderate risk individuals who are wanting to partake in vigorous exercise

Physical Activity Factors

Intensity - high intensity has a higher drop out rate Injury - the higher intensity increases exercise related injuries

What is the difference between someone that is intrinsically motivated and someone that is extrinsically motivated?

Intrinsic: Exercise because of joy and feeling that comes from partaking in the activity. Being socially engaged, challenged, and developing skills Extrinsic: Other than the pleasure. Looking good for personal reasons, looking good for a partner, losing weight or meeting people. These are less fulfilling and lead to guilt and pressure. Most people have a combination of the 2 motivations.

Eating Disorder

Irregular eating behaviors that put a persons health and safety at risk. refer client to professional

What is the anatomical position? What are the 3 planes of movement and the joint movements for each plane?

Is what we use to describe a region or part of the body that is in a specific stance. In a perfect anatomical position, our body us upright, it faces the observer directly, the feet are flat on the floor, and they also face the observer. Upper limbs are down at the side of the body, and the palms face directly forward, too. There are three planes we move in. The Transverse plane essentially divides the body in top and bottom halves. Movements in this plane are rotational joint movements. The Sagittal plane divides the body into left and right halves. The movements that occur in this plane are flexion and extension of the body and its joints. The Frontal plane. Here we have the body split into front and back. In this plane we have any movement caused by abduction or adduction, such as a lateral shoulder raise.

What signs and symptoms of CAD should only be interpreted by a licensed professional?

It is highly recommended that personal trainers seek the advice of other professionals to assess CAD risks in the Health History section, the Exercise history and attitude questionnaire, the medical release section, and the testing forms section.

Loss of Control

Level at which people will attribute outcomes to internal factors, instead of external factors. Internal factors would be things like their effort and ability. External factors would be luck or maybe the actions of others

Environmental Factors include:

Location to facilities Time Social Support

How do we define Moderate Exercise?

Moderate exercise = 40 - 60% of VO2R, or 3 - 6 METs. This intensity causes a notable increase in heart rate and breathing.

what is PAR-Q? Why do we use them? What do we do when a client answers yes to any of the questions on the PAR-Q? Which of the following are more thorough in their evaluation of Cardiovascular disease factors in clients: A PAR-Q or a Health Risk Appraisal?

PAR-Q stands for Physical Activity Readiness Questionnaire. We use these forms to get simple medical and health information to determine the client's ability to exercise. Even if someone is doing their own self-guided workouts, they should still complete a PAR-Q as it is very beneficial in determining health status. The PAR-Q is quick and easy to administer, but it also lacks many details that may overlook other important health conditions, medications, or past injuries. When a client answers yes to any of the questions on the PAR-Q, it is important for them to have a more detailed health-risk appraisal done. A health risk appraisal is more detailed and involves gathering more in-depth details and a thorough review of health information, medical history, and lifestyle habits. This information allows the trainer to determine the need for medical examination and the current status of their risk stratification. A health risk appraisal is always going to be more thorough than a PAR-Q form.

What are the 3 factors that influence exercise adherence and participation?

Personal attributes, Environmental factors, Physical activity factors

At what stages of the stages of change is someone working out in?

Physical activity is present starting at the preparation stage, but it is more sporadic and not a normal routine for the person yet. Exercise is present and more regular in the action and the maintenance stages.

What is the definition of positive and negative reinforcement? Which type of reinforcement would be more likely to increase both continuation and adherence of the client's exercise program. Good behavior forms when specific information is provided for clients.

Positive reinforcement is when someone gives a positive stimulus that will increase the likelihood of a behavior occurring again in the future. Negative reinforcement is the subtraction or complete avoidance of aversive stimuli following an undesirable behavior, thus increasing the chances a behavior will reoccur. A combination of these two types of reinforcement will achieve the most optimal results, but the most effective way to increase adherence and continuation is through positive reinforcement. Too much positive feedback and letting clients do things without consequences can lead to you being taken advantage of, but too many consequences may lead to the client becoming more fearful of the training sessions

What is self-efficacy? Describe the relationship self-efficacy has with both adherence and motivation of exercise

Positive thinking. The belief that someone has their ability to be successful in a program. When someone believes they can succeed in a program, they put more effort into it.

What are the stages of Change (The Transtheoretical model, TTM)?

Precontemplation: sedentary and not ready for change Contemplation: considers exercise to be important Preparation: consider mentally and physically adopting an activity program. Begin walking or going to the gym Action: Physically active in a program for less than 6 months Maintenance: Regular exercise for more than 6 months

What is probing? How can we use probing to encourage clients to talk about themselves more with trainers? Good example of a question?

Probing is an interviewing technique in which the trainer asks additional questions in order to gain more information on the client. By asking more questions, we are inviting the client to talk about themselves and also feel more comfortable doing so because they feel we care. One example of a probing question would be, "Tell me more about what you did over the weekend?"

What does Feedback do for you and the client?

Provide reinforcements for what has been done well, correcting errors, and motivating clients to continue practicing and improving

What is RPE? What do we use for it? In the Borg scale, what numbers are typically used to represent heart rates. Is there a type of medication that can affect HR responses?

Ratings of Perceived Exertion, or RPE, are used to subjectively measure a client's overall feelings and sensations during the stress of physical activity. It is up t the client and their sense of feelings and pain during exercise, so one person's measurement may not be the same for another. The Borg Scale is a typically used scale for measuring RPE. There are two available scale, one goes from 6-20 and the other from 1-10. In the 6-20 scale, each value corresponds to a heart rate. So, if a client chooses an RPE of 10, they would consider themselves to be working at about a heart rate of 100. If they chose a 15, they would often consider that they are working at about a 150-bpm heart rate. This scale is more difficult to use and should only be accepted if you are trying to estimate their heart rate with exercise. The 1-10 Borg scale is used more often and tends to be a better measure of exercise intensity, in this scale the client chooses a number form 1-10 based on 0 being nothing at all, and10 being very strong and possibly maximal work. So, someone choosing a 4 would consider their work intensity to be somewhat strong. There are many medications that affect heart rate, the typical ones that decrease HR are all found in question number 9. In addition to those, some medications will increase heart rate. These medications and drugs include Antihistamines, Antidepressants, alcohol, diet pills, caffeine and nicotine

What is reflecting? How can we use reflecting to get them to talk more about themselves?Good example of a statement?

Reflecting is an interviewing technique where trainers will restate the feelings or expressions of the client. This technique is used to verify information while also displaying empathy and understanding for your client. It also gives them a chance to either confirm what you've said or correct it by adding more information. A good example for this would be in the statement, "I hear you haven't been losing weight at the rate you want, but you seem to be uncomfortable talking about your previous weight loss attempts."

Extinction

Removing a positive stimulus tht used to follow a behavior

List the training components and phases of the ACE-IFT Model.

See Chart

Define self-monitoring

Self-monitoring can help clients track their progress or lack of progress in programs. Only committed clients will be able to successfully self-monitor. Keeping a log of both food and exercise can assist with adherence to a nutrition and exercise program. This self-monitoring techniques allows people to look back on their activity and food intake and really monitor what they are doing.

What is shaping? Why is shaping effective?

Shaping is a process that requires the use of reinforcements in order to achieve a gradual increase of target behavior. You begin with a skill the client can currently do, and gradually trainers increase demands and positive reinforcement. This process leads to the client executing that desired behavior. This increases self-efficacy as they gradually reach goals for the movements and skills.

What are the parts of the SMART goals and what does each part mean? SMART Goals can promote further motivation and adherence. SMART goals are specific and measurable terms

Specific - clear, write what you want achieved Measurable - to see if theyre making progress Attainable - realistic Relevant - gives client drive and personal interest Time-bound - adds to trainer credibility

What are 4 components of the TTM?

Stages of Change Process of change: used when going from one stage to the next Self-Efficacy Decisional Balance: Weighs out pros and cons

What is stimulus control? How can this influence behavior modifications?

Stimulus control is an effective behavior-change strategy that involves adjusting the environment in order to increase the chance of healthy behaviors. There are some very simple stimulus controls to implement like. Laying out your workout clothes for an early morning routine, making a schedule for weekly workouts, carrying a gym bag every day with your required items and clothes, and choosing a gym that is close to your home or route from work to home. One of the best stimulus control techniques is to surround yourself with like-minded people with goals that are similar to yours. This can lead to having natural support systems and create a positive workout environment.

What is the difference between diastolic and systolic blood pressure? What is considered normal for blood pressure numbers? What is considered a high blood pressure result? What is the recommended procedure we should do for taking someone's' blood pressure? Take into account the position of their feet and arms.

Systolic blood pressure is defined by the amount of pressure exerted by the blood on the blood vessel walls (or systole) during a ventricular contraction. Diastolic Blood Pressure is defined as the pressure within the arteries during the phase of relaxation (or the diastole) in the cardiac cycle. This indicates the total peripheral resistance. Normal blood pressure numbers are seen as a systolic blood pressure of less than 120 mmHg and a diastolic blood pressure of less than 80 mmHg. Someone is considered as having prehypertension when they have a systolic number between 120 and 139, and a diastolic number between 80-89. Stag 1 hypertension is between 140 and 159 for systolic, and 90- 99 for diastolic. Anything past those numbers is stage 2 hypertension. When taking someone's blood pressure, we use a sphygmomanometer, a stethoscope, and a chair. The client sits in the chair with their feet flat on the floor for a full two minutes prior to testing, this brings the blood pressure to a more natural level. After that we pave the cuff of the monitor on the preferred arm of the client, but typically the right arm is preferred due to the proximity of the heart. We wrap the cuff around the arm about one inch from the elbow. The tubes should cross the front of the elbow. The client's arm is supported on the armchair. When measuring we: 1. Inflate the cuff to around 160 mmHg. 2. Place the stethoscope on the brachial artery with minimal pressure to it. (arm is relaxed he whole time.) 3. Release the pressure by turning the knob to the left at a rate of 2 mmHg per second. The systolic blood pressure is found on the dial then you have the first perception of sound. The diastolic blood pressure is found on the dial when you cease to hear sounds, or they are mostly muffled. 4. If you need to repeat the blood pressure test, you must wait for 60 seconds. 5. Lastly, you must share the results with the client as well as their classification.

What info should be included in the Health-History Questionnaire? What info about lifestyle should also be included in this questionnaire?

The health history questionnaire is important in our health-risk assessment. The form includes a more detailed amount of information both medical and health related. The information expands upon the CAD risk factor screen. The information included is: - current and previous physical activity information - client's medications and supplements - current and recent injuries and illnesses they have had. These include both chronic and acute. - surgeries and history of injuries. -family medical history. -lifestyle information. This includes nutrition, stress, work, and sleep related questions

What are the medications that are known to decrease resting HR and exercising HR? If you have a client that is on one of these medications, would your results during the cardiovascular assessment be accurate? What should trainers do in order to monitor the intensity of workouts with clients on these medications?

The medications that may reduce both resting heart rate and/or exercising heart rate are Beta adrenergic blocking agents, Antihypertensives, Calcium channel blockers, and Tranquilizers. Your results would not be as accurate If someone is on any of these medications affecting heart rate, thus the Ratings of Perceived exertion start to become more useful during cardiovascular exams of clients.

Empathy

The misunderstanding of what a person is going through from their own perspective

Knowledge of Results

The motivational impact of feedback provided to a person learning a new task or behavior indicating the outcomes of performance

Coronary artery disease

The other name for Coronary heart disease (CHD). This is the most major cardiovascular disease, and it is a result of the hearts' arteries narrowing.

Perfusion

The passing of fluids through any tissue. This is best shown through the passage of blood from the blood vessels to an organ, tissue, or muscle in the body. Blood perfuses through the vessels

Heart-rate reserve

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.

autonomous stage of learning

The skills have become natural for the client. trainer can teach less and monitor more. once learned and mastered, the trainer should begin to introduce new exercise into the routines.

What is the talk test?

The talk test is something we use for measuring intensity in aerobic phase training. It is one of the easiest methods. It involves having the client perform exercise and paying attention to their ability to talk to you comfortably. This means that they get complete sentences out and it represents them being in the first ventilatory threshold. Exercising below would mean an RPE of 3 - 4 on the 1 - 10 scale.

What is included within a health history questionnaire?

These heath history questionnaires include: - Past and current exercise and physical activity info. - Medications and supplements. - Recent or current illnesses or injuries. These include chronic and acute pain. - Surgery and injury history. - Family medical history. - Lifestyle information

High-density lipoprotein (HDL)

This is a lipoprotein that carries the excess cholesterol from arteries to the liver. This one is known as the "good cholesterol".

Ischemia

This is defined as a decrease in how much blood is supplied to an organ, tissue, or other body part. The cause of Ischemia is either blocking or constriction of blood vessels. If this occurs in the brain, it is known as an Ischemic Stroke.

Cognition

Thoughts and feelings which can be either antecedents or consequences for overt behaviors

How can touching a client be effective? How do we ensure that a client is not uncomfortable?

Touching a client is effective when trying to show where they need to feel a movement or change their body position. If need be, ask clients for permission to touch and explain why.

Discuss how goal setting can benefit adherence to an exercise program. Why should we reassess, revisit, and reset goals regularly

Use goals as a way to gather info for the programs and track progress. Understand what the client expects to gain, what they desire, and what they doubt about themselves. Create conversations, listen to clients and build rapport. Revisit,reassess and reset often. These processes help direct attention, increase and continue client effort, and promote persistence with their exercise.

Antecedents

Variables that come before exercise participation by a client. This can include deciding not to exercise

Conseqences

Variables that happen after the target behavior and influence a future behavior-change decisions and efforts

How do we define vigorous exercise?

Vigorous exercise = greater than 60% of VO2R, or 6 or more METs of activity. This intensity causes a substantial increase in both breathing and heart rate.

What are the Preferred Learning Styles from Table 3-4? when a client responds poorly to a learning style, try another style and test their understanding

Visual - long and less talking Auditory - verbal explanations, ask a lot of specific questions Kinesthetic - doing activities themselves. They need to get a feel for the movement on their own

What are the types on non-verbal communication? How should trainers show their interest in a client using their body positioning?

Voice quality - firm, not too soft but not too tense Eye contact - friendly and direct eye contact Facial Expressions - no fake smiles or fidgeting Hand Gestures - Fluid and relaxing hand motions Body Position - good posture

List the three primary reasons that we give a Risk Stratification. Memorize the Positive Risk Factors within Table 6-1. It is very important for trainers to go through all of a clients' information and identify all possible risk factors. This will let the trainer and client know if they need to partake in a medical exam prior to beginning their exercise program

We give risk stratifications in order to determine the three following things: - The presence, or lack of, known cardiovascular, pulmonary, and/or metabolic diseases. -The presence of cardiovascular risk factors. -The presence, or lack of, signs or symptoms that suggest cardiovascular, pulmonary, and/or metabolic disease. SEE CHART

What specifics should you ask about in the pre-exercise interview?

What does a typical week look like in your life? - What types of activity are in your daily routine? - Do you partake in consistent business activities like traveling or entertaining? (these may extend your hours of work) - How do you spend time away from work? - Do you have pain when doing any movements?

Relapse

When you go backwards on some progress that was made

Define willpower

Willpower is our ability ignore our pleasure in the short term and pursue a long term goal. It is a mind-body response, not a virtue.

In order for a trainer to communicate most effectively, what is the recommended distance and body position that you should take in

You can only get so far with verbal communication. The rest of communication comes in nonverbal messages. Two important factors of communication are our body positioning and posture. A Trainer should face their clients square and maintain an ideal distance of about 1.5-4 feet. In some cultures, 1.5 feet can be considered rather intimate. For our posture, we should have a relaxed, op, but well-balanced posture leaning slightly toward the client to show interest. Leaning on anything or crossing your arms shows disinterest.

Process goals

a goal as simple as completing a certain amount of workouts a week. broader than product goals and is something the client does

Tachycardia

a heart rate that is elevated past 100 beats per minute

Motivation

a psychological drive that gives people their purpose and direction in terms of their behavior

Depression

a serious health problem effecting the mental state of clients. if noticed, refer to other appropriate professionals

Chronic

any condition that is present over a long period of time. The opposite of acute.

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

Arthritis

inflammation of a joint

Rapport

mutual trust and understanding

What is a decisions balance and what is it a component of?

part of the transtheoretical model and it is referring to the number of pros and cons that are perceived when someone is adopting and.or maintaining an activity program. Pre-contemplation and contemplators perceive more cons than pros. As people progross through stages of change, their balance will shift in the pros and cons

health psychology

reasons for illness and ways to promote health, treat illnesses, and improve our healthcare system

Linear Periodization

resistance based training and provides a consistent protocol for training within the micro cycles. The training variable changes following the micro cycle

Undulating Periodization

resistance training and has different training protocols during each micro cycle along with changing training variables also after each micro cycle.

What is reflecting, and how is it an effective listening technique?

restate the primary feelings and points in a client's conversation. Gives the option to correct or add on to the statement "So your favorite type of workout is HIIT?"

Liability

simply a legal obligation

Operant Conditioning

someones behaviors are influenced by their consequences . It examines the relationship btw antecedents, behaviors and consequences

Adherence

the point to which a person will stick to a given program. The extent that a person will go to continue their plan

Palpitations

the use of someone's hands and/or fingers to detect the pulse of themselves or another person

Cognitive stage of learning

trying to understand a new skill. Explaining an upcoming skill is a way to start the process of learning