Ace GFI flash cards

Stages of Change Model

A framework describing the phases people go through when changing behavior: Precontemplation, Contemplation, Preparation, Action, Maintenance, and Relapse.

RRAMP

Respect, Recognition, Alignment, Mistakes, Participant — key principles to create a positive group fitness environment where everyone feels valued and motivated.

OARS

Open-ended questions, Affirmations, Reflective listening, Summarizing — communication techniques used to build rapport and encourage behavior change.

Intrinsic vs Extrinsic Motivation

• Intrinsic: Motivation driven by internal rewards (enjoyment, satisfaction)

• Extrinsic: Motivation driven by external rewards (praise, money, recognition)

ACE ABC Approach

A coaching technique that involves:

• Ask open-ended questions

• Break down barriers

• Collaborate on solutions

Adherence

The continued participation in a fitness program or healthy behavior over time.

Rapport

A positive, trusting relationship between instructor and participant that encourages open communication and motivation.

Decisional Balance

Weighing the pros and cons of changing behavior to help motivate decision-making.

Self-Efficacy

A person’s belief in their ability to successfully perform a specific behavior or task.

Autonomous Motivation

Motivation driven by personal values and interest, leading to greater persistence and satisfaction.

What are pronation and supination, and why are they considered multiplanar?

Pronation and supination involve movement across multiple planes (sagittal, frontal, transverse).

What are examples of multiplanar movements in fitness?

• Rotational exercises (e.g., wood chops)

• Lunges with rotation

• Boxing punches

• Walking/running with torso rotation

• Turkish get-ups and complex yoga or dance movements

What percentage of daily grain intake should be whole grains according to the Dietary Guidelines for Americans?

At least 50% of daily grain intake should come from whole grains to increase fiber, vitamins, and minerals.

What are the 5 basic movement patterns in functional training?

1. Bend-and-Lift (e.g., squats)

2. Single-Leg (e.g., lunges, walking)

3. Upper-Body Pushing (e.g., push-ups)

4. Upper-Body Pulling (e.g., rows)

5. Rotational (e.g., trunk twists, throws)
   These patterns form the foundation of most daily and exercise movements.

What are some basic muscles involved in common movement patterns?

• Quadriceps & Hamstrings – bend-and-lift, single-leg movements

• Gluteus Maximus – hip extension and stabilization

• Core muscles (abs, obliques, erector spinae) – stabilization and rotation

• Pectorals & Deltoids – upper-body pushing

• Latissimus Dorsi & Rhomboids – upper-body pulling
  These muscles support posture, strength, and dynamic movement.