Chapter 3 SC, ACE Personal Training
Exam Prep 3 Questions and Answers
·Which behavioral theory states that at least four variables influence a person's decision
to change? - Correct Answers -Health belief model
What are the four variables that influence a person's decision to change in the
behavioral theory mentioned in question1? - Correct Answers -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? - Correct Answers -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. - Correct
Answers –True
Which of the following would be the best example of a healthy eating pattern? - Correct
Answers -A diet that includes a variety of vegetables, fruit, grains, low-fat dairy, and
protein-rich foods.
What is the goal of a dietary intervention to decrease weight? - Correct Answers -To
create a caloric deficit so that fewer calories are consumed than are expended.
Which of the following eating plans is recommended to optimize health and decrease
blood pressure in individuals with hypertension? - Correct Answers -DASH eating plan
Describe three ways, you as a personal trainer, can create an environment in which the
basic physiological needs of your client are met? - Correct Answers -Promoting
relatedness, promotion competence, and promoting autonomy.
Precontemplation: - Correct Answers -during this stage, people are physically inactive
and are not even intending to begin an activity program.
Contemplation: - Correct Answers -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: - Correct Answers -this stage is marked by some engagement in physical
activity, as individuals are mentally and physically preparing to adopt an activity
program.
Action: - Correct Answers -this stage is comprised of people who are engaging in
regular physical activity but have been doing so for less than six months.
Maintenance: - Correct Answers -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. - Correct Answers -Self-efficacy is strongly related to the program adoption and
maintenance.
Identify the six sources of self-efficacy. - Correct Answers -Past performance
experience, vicarious experience, verbal persuasion, physiological state appraisals,
emotional state and mood appraisals, and/or imaginal experiences.
Describe the decisional balance. - Correct Answers -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. - Correct Answers -
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? - Correct Answers -
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? - Correct Answers
-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. - Correct Answers -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. - Correct
Answers -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.
Exam Prep 3 Questions and Answers
·Which behavioral theory states that at least four variables influence a person's decision
to change? - Correct Answers -Health belief model
What are the four variables that influence a person's decision to change in the
behavioral theory mentioned in question1? - Correct Answers -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? - Correct Answers -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. - Correct
Answers –True
Which of the following would be the best example of a healthy eating pattern? - Correct
Answers -A diet that includes a variety of vegetables, fruit, grains, low-fat dairy, and
protein-rich foods.
What is the goal of a dietary intervention to decrease weight? - Correct Answers -To
create a caloric deficit so that fewer calories are consumed than are expended.
Which of the following eating plans is recommended to optimize health and decrease
blood pressure in individuals with hypertension? - Correct Answers -DASH eating plan
Describe three ways, you as a personal trainer, can create an environment in which the
basic physiological needs of your client are met? - Correct Answers -Promoting
relatedness, promotion competence, and promoting autonomy.
Precontemplation: - Correct Answers -during this stage, people are physically inactive
and are not even intending to begin an activity program.
Contemplation: - Correct Answers -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: - Correct Answers -this stage is marked by some engagement in physical
activity, as individuals are mentally and physically preparing to adopt an activity
program.
Action: - Correct Answers -this stage is comprised of people who are engaging in
regular physical activity but have been doing so for less than six months.
Maintenance: - Correct Answers -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. - Correct Answers -Self-efficacy is strongly related to the program adoption and
maintenance.
Identify the six sources of self-efficacy. - Correct Answers -Past performance
experience, vicarious experience, verbal persuasion, physiological state appraisals,
emotional state and mood appraisals, and/or imaginal experiences.
Describe the decisional balance. - Correct Answers -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. - Correct Answers -
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? - Correct Answers -
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? - Correct Answers
-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. - Correct Answers -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. - Correct
Answers -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.
