ACE personal training certification
QUESTIONS & ANSWERS 100%
CORRECT
Define intrinsic and extrinsic motivation - ANSWERIntrinsic is exercising for the pure joy
of working out.
Extrinsic is exercising for any other reason.
Give an example of intrinsic and extrinsic feedback - ANSWERIntrinsic: Client adjusts
his own workout based on his perception of difficulty
Extrinsic: Trainer gives performance feedback
Define situational and contextual motivation - ANSWERSituational: How the client feels
during exercise
Contextual: How the client feels, sees, thinks about exercise
Name 5 strategies for dealing with negative social influencers - ANSWERAvoid, deal
with person after workout, explain to the person how the negativity affects your workout,
anticipate responding to the nsi, get that person involved with your struggle
Name 3 types of high risk relapsers - ANSWERPeople with poor time management
skills, lack of social support, busy schedules
5 personal attributes influencing exercise participation and adherence -
ANSWERDemographic: Age, education, income, gender
Describe where the levetor scapulea is and what its primary functions are -
ANSWERRuns down the neck to the shoulder blade
Primary function: to elevate the scapula
Describe where the pectoralis minor is and what its primary functions are -
ANSWERInternal muscle that connects the tip of the shoulder blade to the front of the
rib cage
Primary functions: depression, downward rotation, and abduction of the scapula
What are the prime movers in the adduction of the scapula? - ANSWERRhomboid
major/minor and trapezius
Health status: sick people or people with heart disease diabetes ect exercise less
Activity history: past exercise participation
,Psychological traits: self motivated
Knowledge attitudes and beliefs: health perception
2 Environmental factors that influence exercise participation and adherence -
ANSWERAccess to facilities: Location
Time: Lack of time is the most common excuse for not exercising
Social interactions that influence exercise participation and adherence - ANSWERIf a
spouse or a friend is on board the client will be more likely to stick with the program
2 Physical activity factors that influence exercise participation and adherence -
ANSWERIntensity of program: drop pout rate is 2x higher with vigorous activity
Injury: program drop out is directly related to injury.
4 stages of the client trainer relationship (RIPA) - ANSWERRapport: 1st impression of
trainer. client evaluates Apperance, environment, interaction, posture, communication
ect.
Investigation: Trainer evaluates client using health and fitness data, medical history,
exercise history ect.
Planning: Give and take. Client and trainer work together to set SMART goals, generate
and discuss alternatives, formulate a plan, and evaluate the exercise program.
Action: Start working out. Usually a combination of exercises for the client to do with the
trainer and at home.
Define motivational interviewing. - ANSWERA way of speaking with people that
motivates them to change their behavior. Usually this is used when clients are not ready
to commit to an exercise program.
Describe how voice quality, eye contact, facial expression, hand gestures, and body
positions should looks and what kind of communication are they? - ANSWERThey are
non-verbal communication.
Eye contact: Direct but friendly.
Voice quality: confident but not too loud
Facial expression: genuine emotion
Hand gestures: flexed, not fidgeting
Body position: open *Aggressive= hands on hips*
4 Styles of communication - ANSWERPreaching: lecture type = bad
Educating: informational
Counseling: working together to find and solve problems
,Directing: during exercise directing works
Give an example of each interviewing technique: Minimal encourager, paraphrasing,
reflecting, probing, clarifying, informing, confronting, questioning, deflecting. -
ANSWERMinimal encourager: "Explain what you mean by.."
Paraphrasing: "I understand your ideal wright is.."
Reflecting: "it sounds like.." Restate the main points
Probing: Ask additional questions to gather more info
Clarifying: Verifying what the client is saying
Confronting: Using mild to strong feedback
Questioning: Open ended questions to information given
Deflecting: Changing the focus to another person if it relates
Define SMART goals.
When do you make SMART goals? - ANSWERSpecific: Clear on what client wants
accomplished
Measurable: How will the client measure progress
Attainable: Can be done with the limits and within time frame
Relevant: Relevant to the interests of the client
Time: Specific time frame/ time line
You make smart goals during the planning stage.
Name and describe the 3 stages of learning (CAA) - ANSWERCognitive: Clients try to
understand a new skill
*Use tell, show, do technique*
Associative: Begin to master the basics and re ready for more specific feedback that will
help them refine the motor skill
Autonomous: Clients are preforming skill naturally, trainer is doing less teaching and
more monitoring.
Define product goals and process goals - ANSWERProduct goals: Outcome. Something
achieved (weight loss, increase in strength ect.)
Process goals: Action. Something a client does (# of workouts per week ect)
Define the health belief model and name the 3 stages - ANSWERThe health belief
model states that people will engage in a healthy behavior based on the perceived
threat they feel regarding a health problem.
Perceived seriousness: How serious they think contracting an illness is basically how
scared they are of health illnesses
Perceived susceptibility: How at risk they think they are for getting an illness.
, Cue to action: an event or symptom that wakes them up and motivates them to change.
*The more scared, at risk or bad the situation is the more likely they are to workout*
Define self efficacy and name 6 sources of it - ANSWERSelf efficacy is the belief in
ones self to be able to succeed
Sources:
Past performance experience: strongly influence feelings
Vicarious experiences: Clients knowledge of success stories ect
Verbal persuasion: Feedback/ statements form others
Physiological state appraisals: clients judgments about abilities
Emotional state appraisals: mood and feelings
Imaginal experiences: perceived notion of what exercise will be like.
Define the 5 stages of change in the transtheoretical model of behavioral change
(stages-of-changes-model) - ANSWER1. Precontemplation: sedentary, not considering
an exercise program, do not see activity as important or relevant to them
2. Contemplation: sedentary, starting to consider exercise important, and have begun to
see the negative consequences of being inactive, they are still not ready to make a
change.
3.Preperation: some sporadic light activity, mentally and physically preparing to adopt
and exercise program and are ready to lead an active lifestyle, but are inconsistent
4.Action: client engages in regular physical activity but are have been doing so for less
then 6 months
5. Maintenance: regular activity for longer then 6 months
For each stage of change describe a goal for the process of change to the next stage. -
ANSWERPrecontemplation: Goal is to make inactivity relevant issue and to make them
start thinking about becoming active.
Contemplation: Goal is to get involved in some type of activity
Preparation: Goal is to get to regular physical activity participation
Action: Goal to maintain regular physical activity
Maintenance: Goal is to prevent relapse and continue activity
Describe decisional balance - ANSWERThe number of pros and cons related to
exercise.
QUESTIONS & ANSWERS 100%
CORRECT
Define intrinsic and extrinsic motivation - ANSWERIntrinsic is exercising for the pure joy
of working out.
Extrinsic is exercising for any other reason.
Give an example of intrinsic and extrinsic feedback - ANSWERIntrinsic: Client adjusts
his own workout based on his perception of difficulty
Extrinsic: Trainer gives performance feedback
Define situational and contextual motivation - ANSWERSituational: How the client feels
during exercise
Contextual: How the client feels, sees, thinks about exercise
Name 5 strategies for dealing with negative social influencers - ANSWERAvoid, deal
with person after workout, explain to the person how the negativity affects your workout,
anticipate responding to the nsi, get that person involved with your struggle
Name 3 types of high risk relapsers - ANSWERPeople with poor time management
skills, lack of social support, busy schedules
5 personal attributes influencing exercise participation and adherence -
ANSWERDemographic: Age, education, income, gender
Describe where the levetor scapulea is and what its primary functions are -
ANSWERRuns down the neck to the shoulder blade
Primary function: to elevate the scapula
Describe where the pectoralis minor is and what its primary functions are -
ANSWERInternal muscle that connects the tip of the shoulder blade to the front of the
rib cage
Primary functions: depression, downward rotation, and abduction of the scapula
What are the prime movers in the adduction of the scapula? - ANSWERRhomboid
major/minor and trapezius
Health status: sick people or people with heart disease diabetes ect exercise less
Activity history: past exercise participation
,Psychological traits: self motivated
Knowledge attitudes and beliefs: health perception
2 Environmental factors that influence exercise participation and adherence -
ANSWERAccess to facilities: Location
Time: Lack of time is the most common excuse for not exercising
Social interactions that influence exercise participation and adherence - ANSWERIf a
spouse or a friend is on board the client will be more likely to stick with the program
2 Physical activity factors that influence exercise participation and adherence -
ANSWERIntensity of program: drop pout rate is 2x higher with vigorous activity
Injury: program drop out is directly related to injury.
4 stages of the client trainer relationship (RIPA) - ANSWERRapport: 1st impression of
trainer. client evaluates Apperance, environment, interaction, posture, communication
ect.
Investigation: Trainer evaluates client using health and fitness data, medical history,
exercise history ect.
Planning: Give and take. Client and trainer work together to set SMART goals, generate
and discuss alternatives, formulate a plan, and evaluate the exercise program.
Action: Start working out. Usually a combination of exercises for the client to do with the
trainer and at home.
Define motivational interviewing. - ANSWERA way of speaking with people that
motivates them to change their behavior. Usually this is used when clients are not ready
to commit to an exercise program.
Describe how voice quality, eye contact, facial expression, hand gestures, and body
positions should looks and what kind of communication are they? - ANSWERThey are
non-verbal communication.
Eye contact: Direct but friendly.
Voice quality: confident but not too loud
Facial expression: genuine emotion
Hand gestures: flexed, not fidgeting
Body position: open *Aggressive= hands on hips*
4 Styles of communication - ANSWERPreaching: lecture type = bad
Educating: informational
Counseling: working together to find and solve problems
,Directing: during exercise directing works
Give an example of each interviewing technique: Minimal encourager, paraphrasing,
reflecting, probing, clarifying, informing, confronting, questioning, deflecting. -
ANSWERMinimal encourager: "Explain what you mean by.."
Paraphrasing: "I understand your ideal wright is.."
Reflecting: "it sounds like.." Restate the main points
Probing: Ask additional questions to gather more info
Clarifying: Verifying what the client is saying
Confronting: Using mild to strong feedback
Questioning: Open ended questions to information given
Deflecting: Changing the focus to another person if it relates
Define SMART goals.
When do you make SMART goals? - ANSWERSpecific: Clear on what client wants
accomplished
Measurable: How will the client measure progress
Attainable: Can be done with the limits and within time frame
Relevant: Relevant to the interests of the client
Time: Specific time frame/ time line
You make smart goals during the planning stage.
Name and describe the 3 stages of learning (CAA) - ANSWERCognitive: Clients try to
understand a new skill
*Use tell, show, do technique*
Associative: Begin to master the basics and re ready for more specific feedback that will
help them refine the motor skill
Autonomous: Clients are preforming skill naturally, trainer is doing less teaching and
more monitoring.
Define product goals and process goals - ANSWERProduct goals: Outcome. Something
achieved (weight loss, increase in strength ect.)
Process goals: Action. Something a client does (# of workouts per week ect)
Define the health belief model and name the 3 stages - ANSWERThe health belief
model states that people will engage in a healthy behavior based on the perceived
threat they feel regarding a health problem.
Perceived seriousness: How serious they think contracting an illness is basically how
scared they are of health illnesses
Perceived susceptibility: How at risk they think they are for getting an illness.
, Cue to action: an event or symptom that wakes them up and motivates them to change.
*The more scared, at risk or bad the situation is the more likely they are to workout*
Define self efficacy and name 6 sources of it - ANSWERSelf efficacy is the belief in
ones self to be able to succeed
Sources:
Past performance experience: strongly influence feelings
Vicarious experiences: Clients knowledge of success stories ect
Verbal persuasion: Feedback/ statements form others
Physiological state appraisals: clients judgments about abilities
Emotional state appraisals: mood and feelings
Imaginal experiences: perceived notion of what exercise will be like.
Define the 5 stages of change in the transtheoretical model of behavioral change
(stages-of-changes-model) - ANSWER1. Precontemplation: sedentary, not considering
an exercise program, do not see activity as important or relevant to them
2. Contemplation: sedentary, starting to consider exercise important, and have begun to
see the negative consequences of being inactive, they are still not ready to make a
change.
3.Preperation: some sporadic light activity, mentally and physically preparing to adopt
and exercise program and are ready to lead an active lifestyle, but are inconsistent
4.Action: client engages in regular physical activity but are have been doing so for less
then 6 months
5. Maintenance: regular activity for longer then 6 months
For each stage of change describe a goal for the process of change to the next stage. -
ANSWERPrecontemplation: Goal is to make inactivity relevant issue and to make them
start thinking about becoming active.
Contemplation: Goal is to get involved in some type of activity
Preparation: Goal is to get to regular physical activity participation
Action: Goal to maintain regular physical activity
Maintenance: Goal is to prevent relapse and continue activity
Describe decisional balance - ANSWERThe number of pros and cons related to
exercise.
