Chapter 3 SC, ACE Personal Training Exam Prep 3

·Which behavioral theory states that at least four variables influence a person's decision to change?

Health belief model

What are the four variables that influence a person's decision to change in the behavioral theory mentioned in question1?

Perceived susceptibility to an illness, perceived seriousness of the illness, beliefs about benefits of changing, and beliefs about barriers to change.

Self-determination theory examines two types of motivation. What are they and how do they differ?

Autonomous motivation and controlled motivation. Autonomous motivation means that people feel as if they are behaving of their own free will. They are doing something because they want to do it. Controlled motivation, on the other hand, means people are doing something because they feel pressured by demands and external forces.

T/F: in reality, most adults experience some amount of controlled motivation.

True

Describe three ways, you as a personal trainer, can create an environment in which the basic physiological needs of your client are met?

Promoting relatedness, promotion competence, and promoting autonomy.

Precontemplation:

during this stage, people are physically inactive and are not even intending to begin an activity program.

Contemplation:

this stage consists of people who are still inactive but are thinking about becoming more active in the near future, within the next six months.

Preparation:

this stage is marked by some engagement in physical activity, as individuals are mentally and physically preparing to adopt an activity program.

Action:

this stage is comprised of people who are engaging in regular physical activity but have been doing so for less than six months.

Maintenance:

this stage is marked by regular physical-activity participation for longer than six months.

Explain why the concept of self-efficacy is important to exercise-related behavior change.

Self-efficacy is strongly related to the program adoption and maintenance.

Identify the six sources of self-efficacy.

Past performance experience, vicarious experience, verbal persuasion, physiological state appraisals, emotional state and mood appraisals, and/or imaginal experiences.

Describe the decisional balance.

Decisional balance refers to the evaluation of pros and cons about adopting and/or maintain an activity program.

Discuss how willpower is a mind-body response and not a virtue.

Willpower is the ability to ignore temporary pleasure or discomfort to pursue a longer-term goal, and it is a biological function. Anyone using willpower for long periods or for multiple tasks will have less resolve to make better choices. Using willpower is essentially relying on one's rational side to control or dictate what the emotional side wants- and it is not really a fair fighting, as emotions are a more powerful driver for decisions than reason.

How are cognitive and behavioral processes of change different?

Cognitive processes result in new ways of thinking and reinforce a client's motivation to change. Behavioral processes, on the other hand, involve action-oriented learning where clients experience the behaviors and adopt those that work for them.

Time is an environment factor that influences program adherence. Many individuals struggle to balance the many demands they face and, therefore, perceive a lack of time to devote to physical activity. Offer three simple stratifies you can use to help a client reframe his or her thinking related to time. How can you encourage time-efficient activities? How might you coach your client toward lifestyle balance?

Personal trainers may encourage their clients to change their perception of time availability through the use of goal setting, time management, and prioritizing. Further, personal trainers should consider implementing time-efficient exercise sessions or collaborating with clients about opportunities to be physical active throughout their day. If a client considers health and physical activity to be top priorities, it is likely that he or she will find the time to be active.

A client you've been working with for the past year is in the maintenance stage of change for engaging in regular physical activity. He reveals to you that in a month he will be starting a new job that requires a considerable amount of travel-something that was not required for his previous job. As you know, you can't assume permanency with any stage of change, so it is important to consider how to prepare for and prevent potential lapses and relapses. Your client will be traveling up to four times a month, staying in hotels, and "eating on the road." Create a plan by first identifying the high-risk situation your client is likely to face and then come up with three strategies to help your client stay on track and avoid a derailment of his progress thus far.

o High risk situation: traveling four times per month, eating on the road, and staying in hotels.

o Strategy 1: address the situation before it happens. You may inform your client about the likelihood of a lapse and prepare him in advance so that he is are able to get back on track with his activity programs soon after experiencing a lapse.

o Strategy 2: collaborate on ways to stay active and make healthy dietary choices while on the road. Ideas for staying physically active may include staying at hotels that provide a fitness center and are in walkable communities and creating a body-weight exercise program that can be completed within a hotel room. Options for making healthy dietary choices while traveling may include discussing healthier options when eating out, eating a healthy meal or snack before going out to eat with colleagues, and being mindful of portion control, especially if physical activity is decreased. The ACE ABC Approach can be used during this conversation to allow the client to remain in control of his program and behavior-change journey.

o Strategy 3: enhance social support. You can offer support outside of the training session, whether in the form of a phone call, email, text message, or social media platform. Further, you may explore with the client enhanced support at home, as it is important to get family members and/or friends involved to some degree when a client is embarking on a behavior-change plan.

Jill is a new client of yours who has been active off and on for years. She followed exercise routines before but once the newness wore off, she became bored and didn't enjoy her sessions. In gathering more information, you learn that Jill likes variety and becomes bored easily if she's "bored in" to a specific program. As you know lack of enjoyment can negatively influence adherence to a workout program. Create a list of ideas you have for making activity fun and enjoyable. Consider how you can challenge clients. Think about ways you might be able to add variety to a workout.

o Strategy 1: ask questions to find out what types of activities Jill has enjoyed in the past.

o Strategy 2: use interval training and varied equipment while staying focused on training goals.

o Strategy 3: collaborate with the client on creating the exercise program and consider the client's stage of change in that she perceives boredom as a con to becoming a regular exerciser.

o Strategy 4: evaluate goals and come up with a plan for adding challenges and showing progress.

You have a new client who is seeking your services to lose wight, increase her energy level, and reduce stress. After evaluating her stage of change, you note she is in the preparation stage. What strategies and processes of change would apply to this stage? How might you start coaching this client?

o The goal with this stage is to collaborate on an action plan that includes frequent positive feedback and reinforcements on the client's progress. Some strategies might include the following: (1) verifying that the individual has the skills necessary to change his or her behavior and encouraging small steps toward building self-efficacy; (2) identifying and assisting with overcoming/addressing obstacles the client may face; (3) assisting the client in identifying necessary social support and developing goals.

How does understanding the concept of willpower help you prepare clients to avoid a relapse?

Understanding willpower may help personal trainers empathize with their clients and help define strategies to employ when willpower is limited or diminished. For example, when a client makes food choices when he or she is hungry or tired, the choices made are often poorer nutritional quality. A better strategy is to organize meals for the day in advance when the client has higher resolve.

During the initial interview with a new client, you learn the client's desire to exercise regularly was based on the results of a recent medical exam revealing stage 1 hypertension, dyslipidemia, and a family history of cardiovascular disease. Based on this information, the client's motivation to exercise of most likely associated with which of the following components of behavioral change?

Perceived seriousness

The gentleman sitting next to you on a plane asks a number of questions about exercise, nutrition, and health. He says that he does not currently exercise, but he has been thinking about joining a gym and asks you for recommendations. Based on this information, this gentleman is most likely in which of the following stages of behavioral change?

Contemplation

A new client tells you that she used to participate in local 10K and half marathon running events before having twins. Although she had wanted to continue running, she has not been active since her children were born two years ago. Now that they are in daycare three days per week, she has begun walking a bit and wants to begin running, with an eventful goal of completing her first marathon. Based on this information, your client has most likely progressed through which of the following stages of behavior change from pre-pregnancy to meeting with you today?

Maintenance, contemplation, preparation

According to the principle of operant condition, which of the following consequences would be best for a personal trainer to use to ensure that a desired client behavior will reoccur in the future?

Positive reinforcement

Which of the following is the best question a personal trainer can encourage a client to ask him- or herself if he or she is experiencing a cognitive distortion?

What is the evidence for and against this thought?

Which of the following processes is best exemplified by a client choosing a gym that is on the direct route between home and work?

Stimulus control

Which of the following strategies would be most likely to enhance a client's willpower?

Planning in advance for moments of weak self-control

Explain the function-health-fitness-performance continuum.

o The function-health-fitness performance continuum is based on the premise that human movement and fitness can progress and regress along a spectrum that starts with developing or reestablishing basic functional movements and extends to performing highly advanced and specialized motions and physical work seen in athletics.

o Each individual is at a unique point on this continuum based upon factors that include health status and physical limitations, frequency, intensity, and types of physical activities and any participation in, and goals for athletic performance.

o Both lifecycle and lifestyle factors can influence where an individual currently falls on the continuum.

Describe how personal trainers can use and apply the function-health-fitness-performance continuum.

o Personal trainers can utilize this concept to understand that clients ebb and flow along this continuum based on where they are in their lifecycle and lifestyle factors that are impacting, positively or negatively, their opportunities for, and participation in, physical activity.

o Personal trainers can help clients progress along this continuum by meeting them where they are and providing personalized exercise programs and coaching based on each client's current health, fitness, and goals.

Discuss how lifecycle factors and lifestyle factors are interrelated.

Lifestyle factors disrupt natural human development along the lifecycle, which results in individuals regressing doing the function-health-fitness-performance continuum.

The ACE IFT Model includes two training components:

Cardiorespiratory training and muscular training.

The greatest impact personal trainers can regularly have on the lives of their clients is to:

Help clients positively change health-related behaviors and establish positive relationships.

Describe how personal trainers can apply the ACE Mover Method.

Personal trainers can apply the ACE Mover Method through use of the ACE ABC Approach, which includes asking open ended questions, breaking down barriers, and collaborating with clients.

Base training

§ Focus on moderate-intensity cardiorespiratory exercise (RPE = 3 to 4), while keeping an emphasis on enjoyment.

§ Keep intensities below the talk—test threshold (below VT1).

§ Increase duration and frequency of exercise bouts.

§ Progress to Fitness Training when the client can complete at least 20 minutes of cardiorespiratory exercise below the talk test threshold.

Fitness training

§ Progress cardiorespiratory exercise duration and frequency based on the client's goals and available time.

§ Integrate vigorous-intensity (RPE = 5 to 6) cardiorespiratory exercise intervals with segments performed at intensities below, at, and above VT1 to just below VT2.

Performance training

§ Progress moderate and vigorous intensity cardiorespiratory exercise.

§ Program sufficient volume for the client to achieve goals.

§ Integrate near maximal and maximal intensity (RPE = 7 to 10) intervals performed at and above VT2 to increase aerobic capacity, speed, and performance.

§ Periodized training plans can be used to incorporate adequate training time below VT1, from VT1 to just below VT2, and at or above VT2.

Functional training

§ Focus on establishing/reestablishing postural stability and kinetic chain mobility.

§ Exercise programs should improve muscular endurance, flexibility, core function, and statistic and dynamic balance.

§ Progress exercise volume and challenge as function improves.

Movement training

§ Focus on developing good movement patterns without compromising postural or joint stability.

§ Program should include exercises for all five primary movement patterns in varies planes of motion.

§ Integrate Functional Training exercises to help clients maintain and improve postural stability and kinetic chain mobility.

Load/speed training

§ Focus on application of external loads to movements to create increased force production to meet desired goals.

§ Integrate the five primary movement patterns through exercises that load them in different planes of motion and combinations.

§ Integrate Functional Training exercises to enhance postural stability and kinetic chain mobility to support increased workloads.

§ Programs should focus on adequate resistance training loads to help clients reach muscular strength, endurance, and hypertrophy goals.

§ Clients with goals for athletic performance will integrate exercises and drills to build speed, agility, quickness, and power.

Five primary movements

Bend-and-lift, single-leg, pushing, pulling, rotation

Linda is a new client who has been physically inactive for a number of years prior to seeking the services of a personal trainer. Her primary goals in hiring you are to lose weight, lower her blood pressure, and reduce stress. Based on this information, in what phase of the Cardiorespiratory Training component of the ACE IFT Model would Linda begin? What, if any assessments, are recommended? And how should you respond if Linda, given her physically inactive status, is only able to initially complete five minutes of activity during the cardiorespiratory training segment of planned workouts?

o Linda is in the base training phase.

o Any client who is not consistently performing moderate-intensity cardiorespiratory exercise for bouts of at least 20 minutes on at least three days per week should begin with Base Training.

o No cardiorespiratory assessments are recommended during the Base Training phase, since many clients who start in this phase will be unfit and may have difficulty completing an assessment of this nature.

o In this case, you should give the client positive feedback for completing the five-minute exercise bout, remind the client that bouts of physical activity of any length are beneficial in reducing health risks, and document the total time completed.

o This would serve as the client's baseline cardiorespiratory fitness data and the starting point for cardiorespiratory training progressions to build an aerobic base.

o Regardless of the initial duration, the goal for all clients in Base Training is to gradually increase exercise duration and frequency until the client is performing cardiorespiratory exercise three to five days per week for a duration of 20 minutes or more.

o The easiest method for monitoring intensity with clients during Base Training is to use the talk test.

Functional training focuses on core and balance exercises that improve the strength and function of the muscles that stabilize the spine and center of gravity during static positions and dynamic movements. You have a client who has progressed from the Movement Training phase to the Load/Speed Training phase. List ways you could still incorporate Functional training exercises in this phase. Where in a session might you add them? Why?

Exercises for Functional Training use primarily body-weight resistance. As clients progress to Movement Training and Load/Speed Training. It is important to still include Functional Training exercises in their workouts. These can be included as part of either the warm-up or cool-down, or by incorporating progressions that increase the challenge of the Functional Training exercise by increasing the resistance or balance challenges.

Examples of questions:

§ What motivated you to seek the services of a personal trainer?

§ What do you hope to gain or accomplish by working with a personal trainer?

§ What has worked for you in the past?

§ What do you need to start doing now to move closer to your goals?

§ What do you need to stop doing that will enable you to reach your goals?

Examples of strategies for collaborating:

§ Work together to identify SMART goals and establish specific action-oriented steps to take.

§ Allow the client to lead the discussion of how to monitor and measure progress (this fosters client ownership in the process).

Upon what foundational element is the ACE IFT Model built?

Developing rapport

What assessments are essential according to the ACE IFT Model and should be completed prior to a client beginning an exercise program?

Collecting health-history data to identify limitations for exercise and the need for referral.

Which of the following is MOST likely to create a barrier to fitness-related behavioral change for some clients?

Conducting initial comprehensive assessments of fitness and body composition.

In what phase of the Muscular Training component of the ACE IFT Model would a person be categorized if he has lumbar lordosis and limited range of motion in the hips and shoulders?

Functional training

Strength training, body building, and training for muscular endurance all fall under which Muscular Training phase of the ACE IFT Model?

Load/speed training

Load/speed training includes speed, agility, quickness, and power drills that would be most appropriate for which client?

A 45-year-old male competitive tennis player

A regular group exercise participant who works at a moderate intensity for 20 to 30 minutes, three times per week, and with no competitive goals is ready to progress to which phase of the Cardiorespiratory Training component of the ACE IFT Model?

Fitness training

During which phase of the Cardiorespiratory Training component of the ACE IFT Model will intervals be introduced at intensities at and above the VT2 heart rate?

Performance training

Cardiorespiratory exercise in the fitness training phases includes training at which intensities?

Below, at, and above VT2 to just below VT2

Which of the following is a known health benefit associated with physical activity for children and adolescents?

Reduced risk of depression

Which of the following is a known health benefit associated with physical activity for adults and other adults?

Improved sleep

Noncommunicable diseases are referred to as:

Chronic diseases

Describe in your own words, the overall purpose and intent of the Physical Activity Guidelines for Americans.

These guidelines are intended to provide individuals throughout the lifespan, women during pregnancy and postpartum period, and adults with chronic conditions with specific physical-activity recommendations to follow in an effort to improve multiple aspects of health-related fitness. These aspects include cardiorespiratory fitness muscular strength, balance, and flexibility.

True or false: personal trainers can prescribe dietary supplements to clients interested in improving performance.

False

True or false: to truly affect chronic disease on a global level, health equity must be a priority for professionals across the full spectrum of healthcare in all communities.

True

The role of personal trainers has changed over time. Explain what factors have contributed to the change and in what ways the role has changed.

Initially, the role of personal trainers was primarily focused on working with fitness enthusiasts in traditional fitness facilities. The role has changed due to the increasing number of adults and children who have overweight or obesity, are insufficiently physically active, and have related health uses stemming from physical inactivity. Personal trainers must now be prepared to work with clients ranging in age from youth to older adults and ranging in health and fitness statis from physically inactive to athletic.

Define "Scope of practice"

A scope of practice defines the legal range of services that professionals in a given field can provide, the settings in which those services can be provided, and the guidelines for parameters that must be followed.

What is the purpose of the ACE Code of Ethics?

This code serves as a guide for ethical and professional practices for all ACE Certified Professionals.

Diagnosing illness or disease

o Following accepted guidelines for exercise programming for diseases and disorders as presented by the appropriate governing body.

o Assessing for exercise limitations.

o Identifying potential risk factors through health screening and fitness assessment.

o Referring clients to appropriate healthcare professionals as needed.

o Adhering to guidance and limitations outlined in a medical release form provided by a client's physician or other healthcare professional.

Prescribing diets or nutritional supplements

o Referring clients to a registered dietician for meal planning or a specific diet plan.

o Providing general information or health, evidence-based nutrition.

Treating injury or disease or rehabilitating clients following injury

o Using exercise programming to help clients improve overall health.

o Helping clients adhere to advice from a physician or physical therapist.

o Designing an exercise program after a client has been release from rehabilitation.

o Referring clients to appropriate healthcare professionals as needed.

Monitoring clinical progress for medically referred clients

o Documenting progress and reporting it to the appropriate healthcare professional or physician after receiving the client's permission to do so.

o Following recommendations from a physician, physician therapist, registered dietitian, or other healthcare professional.

Counseling clients

o Using coaching techniques to support clients through behavior change.

o Providing general health and wellness information.

o Referring clients to appropriate healthcare professionals as needed.

Jenny, your personal-training client, has some questions about nutritional practices and health eating. Although Jenny gas tried to identify healthy foods and prepare nutritious meals, she still feels a bit loss in her process. She approaches you about her concerns. She feels what she really needs is a weekly meal plan, a specific shopping list, and recipes to follow. As Jenny's personal trainer, how would you approach this situation?

Validate jenny's concerns and desires and explain that you can refer her to the appropriated allied healthcare professional who can help address her concerns more specifically. Creating meal plans and menus is outside the scope of practice of a certified personal trainer. If a client wants specific nutritional direction, it is best to refer the client to registered dietician in your network.

The primary purpose of professional certifications is to:

Protect the public from harm by assessing if candidates meet established levels of minimum competence.

Which of the following is within the scope of practice for personal trainers?

Assessing clients for exercise limitations to facilitate exercise program design.

Which of the following is outside the ACE Certified Personal Trainer scope of practice?

Creating an individualized nutritional program with specific meal plans based on physician recommendations.

At what point does a candidate for the personal trainer certification agree to uphold the ACE Code of Ethics?

While registering for an ACE certification exam.

The primary reason ACE has established to a minimum continuing education requirement for 20 hours every two years in order to maintain a certification is to help ACE Certified Personal Trainers:

Stay current with the latest exercise science research and guidelines for fitness and health.

Which of the following is within the ACE Certified Personal Trainer scope of practice?

Helping clients gain a better understanding of portion sizes and healthful foods so they can make better choices.

A personal trainer who wants to provide massage to help clients who have tight or sore muscles can do so only if:

The personal trainer becomes a licensed massage therapist.

What do most allied health certification programs, such as the credentials for registered dietitians, occupational therapists, and nurse practitioners, have in common with certifications from the American Council on Exercise?

They are accredited by the National Commission for certifying Agencies

Which of the following is most accurate regarding personal trainers recommending supplements tot their clients?

Unless the personal trainer has other credentials, he or she does not possess the qualifications to legally recommend supplements.

Which of the following is not part of the knowledge, skills, and abilities assessed by the ACE exam?

Building nutritional plans

Which of the following is the primary biological purpose of the hormone leptin?

Facilitate energy intake when energy storage is too low.

Which of the following is the recommended daily caloric deficit range needed to achieve a weekly weight-loss goal of 1 to 2 pounds?

500 to 1,000 kcal

An ACE Certified Personal Trainer is working with a very active adult client who has asked about guidelines for protein intake. The client currently weighs 210 pounds. According to the Recommended Dietary Allowance (RDA), how much protein is most appropriate for this client to consume daily?

133 to 163 g

Which of the following is the most appropriate cardiorespiratory assessment to determine intensity levels for a deconditioned client?

Talk test

A client with obesity is participating in an exercise session and states that it is beginning to become difficult to talk during exercise and that the exercise has become somewhat hard. Using the 0 to 10 rating of perceived exertion (RPE) scale, to which of the following intensity ratings if the client most likely referring?

4

Which of the following is the most important factor for an ACE Certified Personal Trainer to consider when designing an initial exercise program for a client with overweight or obesity?

Selecting exercises that the client will enjoy

Which of the following would be the most appropriate amount of weekly exercise time to prevent significant weight gain, reduce associated chronic disease risk factors, and produce modest weight loss for individuals with overweight or obesity?

150 to 200 minutes

When increased too much or too soon, which of the following factors most increases the risk of potential musculoskeletal injury in a client with overweight or obesity?

Intensity

Which of the following types of exercise would be contraindicated for a client with overweight or obesity?

Jumping

An ACE Certified Personal Trainer is conducting an interview with a new client with obesity who has a physician referral to begin an exercise program. Which of the following best demonstrates a motivational interviewing approach?

"what steps do you feel would be best to take to improve your health?

A client has recently lost a significantly amount of weight and is looking for recommendations for maintaining the weight loss. Which of the following is the most appropriate recommendation?

Maintain a food diary, record exercise activity, and monitor weight

During a client's preparticipation health screening, an ACE Certified Personal Trainer learns that the client has some existing medical conditions. Who is most appropriate to provide approval before beginning an exercise program?

The client's healthcare professional

In which section of a SOAP note would it be most appropriate to document a client's reporting of his or her own fitness levels as well as your notes regarding how the client feels about the exercise program?

Subjective

A new client with low-risk coronary artery disease wants to start muscular-training program with an ACE Certified Personal Trainer. Which of the following is the best initial program design?

Using free weights (40-60% of 1-RM), complete one set of exercises for all major muscle groups.

According to the 2017 American College of Cardiology and American Heart Association guidelines, which of the following blood pressure readings would be categorized as stage 2 hypertension?

140/82 mmHg

Which of the following would be recommended muscular-training program for a client with osteoarthritis?

Frequency: 2-3 days/week, Intensity: 50-80% of 1-RM, Time 2-4 sets of 8-12 exercises.

Which of the following is a primary goal of an exercise program for a client with rheumatoid arthritis?

Strengthen the muscles around affected joints

Clients with arthritis are at increased risk for which of the following conditions?

Cardiovascular disease

Which of the following is the recommended initial frequency of muscular training for a client with osteoporosis?

1-2 nonconsecutive days/week

Which of the following best defines exercise-induced bronchoconstriction?

Temporary narrowing of the airways following moderate to vigorous exercise

Which of the following is the recommended exercise time for a client diagnosed with metabolic syndrome who has a weight-loss goal?

50-60 minutes per session

Which of the following describes a way an ACE Certified personal trainer can have a positive impact on a child's perception of exercise?

Make the activities fun