ACE Personal Training Manual 5th Edition Questions and Answers 2023, graded A+

ACE Personal Training Manual 5th Edition Questions and Answers 2023, graded A+ Health benefits occur with at least ___ minutes per week? 150 Health Benefits Associated with regular physical activity in Adults and Older Adults? - lower risk of early death - lower risk of CAD (coronary artery disease) - lower risk of stroke - lower risk of high blood pressure - lower risk of adverse blood lipid profile - lower risk of type 2 diabetes - lower risk of metabolic diseases (syndrome) - lower risk of colon cancer - lower risk of breast cancer - prevention of weight gain - weight loss, when combined with proper diet - improved cardiorespiratory and muscular fitness - prevention of falls - reduced symptoms of depression - better cognitive function - increased bone density (type of training) - improve sleep quality Allied Healthcare Continuum Composed of health professionals who are credentialed through certifications and or licences. Physicians/Doctors are the top of the pyramid - Acupuncturist - Chircopractor - Dietians - Naturopathic physicians - Nurses - physicans - Behavioral medicine practitioners - physical therapists - occupational therapists - athletic trainers ACE CPT can work with who? - Apparent healthy individuals - clients with special needs (with doctors clearance for exercise) - and small groups with minimal supervision Personal trainers job make safe effective exercise-programming decisions in a variety of practical situations, while minimizing client risk and exposure to harm (e.g. physical, emotional, psychological, financial or other harm) Scope of practice legal range of services that professional can provide, the setting in which those services can be provided and the guidelines or parameters that must be followed study time for test 3-4 months certification purpose? protect public from harm ACE code of ethics? governs ethical and professional conduct Certification Valid for? 2 years To Keep Certification? - 20 hours of C.EC - CPR certification (cardiopulmonary resuscitation) - AED certification (Automated external Defibrillator) grace period after expiration? 6 months what percent of adults meet both aerobic and muscle strengthening guidelines? 20% job of a personal trainer (adherence)? increasing the likelihood that people will adhere to a program once they have started Adults should engage in how many minutes per week of physical activity ? 75 minutes of vigorous or 150 minutes of moderate Muscle strengthening activities per week? moderate to high intensity and involve every major muscle group 2 or more days per week 50% of people who start a program? will drop it within 6 months Assertivness honest straightforward expression of one's thoughts and feelings and beliefs self regulators? effective at self regulation - time - priorities - schedules - behaviours Factors affecting adherence? - personal attributes - environmental attributes - physical-activity attributes Personal attributes? - demographic variables (gender/age) - health status (illness/disease) - activity history - physiological traits (self-efficacy) - knowledge attitudes and beliefs (locus of control = belief that they have control over their health outcomes) (perceived barriers = lack of time) Environmental factors - access to facilities (no gyms close by) - time - social support (family and friends) physical activity factors - intensity (vigorous intensity workouts high dropout rate) - injury (sore back) Leadership - professionalism - trust - listen to client - excitement in their craft - innovate and educated - interested in their progress Role clairty - expectations no clearly defined - clarify your role clearly - responsibilities and roles Goal setting? - avoid too many goals - avoid negative goals - set short and long term - process and performance goals - revisit goals regularly Stages of client trainer relationship? 1. rapport 2. investigation 3. planning 4. action rapport? - first time meeting - relationship and trust - first impressions (important) investigation? - review clients health and fitness data - any available tests - medical clearance info - clients goals and exercise history - good listening skills Planning? - designs exercise plan in partnership with client - generating discussions and alternatives - formulating a plan - evaluate the exercise program - ready to begin working out Action? - ability to teach new motor skills - setting up self-motivating systems - Individualizing teaching techniques Verbal and nonverbal communication? - voice quality - eye contact - facial expression - hand gestures - body position Listening skills - encouraging (I know what you mean) - paraphrasing (demonstrate understanding) - questioning (open ended questions) - reflecting (understanding or seek clarification) - summarizing (confirm accuracy) response to difficult disclosures? short concise "im so sorry" Process goals? something a client does - completing a certain number of workouts per week product goals? is something achieved - weight loss achieved - or resistance (weight) achieved Motivational interviewing? a method of speaking with people in a way that motivates them make a decision or change a behaviour - ask probing questions - listen effectively - provide educational info - keep convo friendly - build self confidence - encourage clients to generate ideas learning styles 1. visual 2. auditory 3. kinesthetic (tactile) tell show do method? tell them, show them, have them do it - motor learning - remind them takes time to improve motor skills - introduce new skills slowly - allow for focused practice Feedback - start with what was done well - then correct errors - motivate clients to continue practicing and improving Cultural competence? working with people of various backgrounds Stages of learning? 1. Cognitive (new motor skills are being learned, movements usually uncoordinated and clumsy) 2. Associative (client begins to master basics, and are ready for more specific feedback 3. Autonomous (clients are performing motor skills effectively and naturally) Health Belief Model? Most accepted theory - predicts that people will engage in a health behaviour based on the perceived threat that they feel regarding a health problem and the pros and cons of adopting that behaviour - perceived seriousness - perceived susceptibility (likelihood of developing it) - cues to action (symptoms) 6 sources of self-efficacy? 1. past performance (most important) 2. vicarious experiences (seen someone similar have success) 3. Verbal persuasion (feedback) 4. physiological state appraisals (pain, fatigue) 5. emotional state (mood) 6. imaginal experiences (positive/negative views of exercise) High self-efficacy? - more likely to adhere to a program than lower self-efficacy - high will also choose harder tasks than low Transtheoretical model of behavioural change? (stages of change model) A individuals readiness for change 1. stages of change 2. process of change 3. self-efficacy 4. decisional balance Stages of change? 1. precontemplation (sedentary and not even considering activity) 2. contemplation (Sedentary but starting to consider activity) 3. preparation (marked by some physical activity, may be a sporadic walk or even a visit to the gym but it is inconsistent) 4. action (people engage in regular activity but have been doing so for less the 6 months) 5. maintenance (regular activity for more than 6 months) Process of change? 1. make inactivity a relevant issue and start thinking about being active 2. to get involved in some type of activity 3. regular activity particapation 4. maintain activity 5. prevent relapse and maintain Self Efficacy? try and give quick successes to increase their belief they can successfully adopt this behaviour Decisional Balance? - pros and cons of adopting Relapse? set back into old behaviour/habits - due to various variables (work, school ,family health) biggest mistake for behavioural change? that PT think it is easy Operant Conditioning? process by which behaviours are influenced by their consequences - behaviour chains that lead to the engagement of certain behaviours and the avoidance of others, taking into account the consequences Antecedents? variables or factors that precede and influence a clients exercise participation, including the decision to not exercise as planned Stimulus control? controlling the environment - making changes to the environment - a means to break the connection between events or other stimuli and a behaviour (cue extinction) Consqeuences Negative or positive reinforcement - positive = increase likelihood that behaviour will occur in the future Shaping refers to the process of using reinforcements to gradually achieve a target behaviour cognitions? thoughts willpower the ability to delay gratification (short term discomfort to pursue long term goal) Effective behaviour change techniques? - goal setting - feedback - decision making - self monitoring Decision making? clients ability to control a situation and choose appropriately among alternative courses of action ADL Activities of daily living - what PT try to enhance through programs (easier and more fun) Contemporary Training parameters? - health behaviour change - postural (kinetic chain) stability - kinetic chain mobility - movement efficiency - core conditioning - balance - cardiorespiratory fitness (aerobic + anaerobic) - metabolic markers (ventilatory thresholds) - muscular endurance - muscuale strength - flexibility - agility, coordination, and reactivity - speed and power Chronic Continuing for a long time Acute occurs suddenly exercise prevents? - type 2 diabetes - CAD (coronary arteries disease) - hypertension (high blood pressure) - health risks associated with obesity