Random ACE Personal Trainer Content
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| Transtheoretical Model of Behavioral Change: 1st Component (Pg. 71,72) STAGES | 1) Precomtemplation: People are sedentary and are not considering an activity program. Don't see activity as relevant
2) Contemplation: Still sedentary, however are starting to consider activity as important and began to id implications of bad health
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| Transtheoretical Model of Behavioral Change: 1st Component (Pg. 71,72) STAGES (CONT) | 3) Preparation: Some physical activity, as individuals are preparing to adopt a program. Sporadic physical activity.
4) Action: People engage in regular physical activity.
5)Maintenance: Regular physical activity more than >6 months.
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| Transtheoretical Model of Behavioral Change: 2nd Component (Pg. 71) PROCESSES OF CHANGE | Trainer needs to listen to the types of questions an individual is asking and hesitations he or she has in an effort to identify the CURRENT STAGE OF CHANGE and choose the appropriate program option(s). GOAL is to advance client to next the stage.
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| Transtheoretical Model of Behavioral Change: 3rd Component (Pg. 73) SELF EFFICACY | Is the beliefs in one's own capabilities to successfully engage in an exercises program. Strongly related to program adoption and maintenance. Circular relationship between self efficacy and behavioral change.
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| Transtheoretical Model of Behavioral Change: 4th Component (Pg. 73) DECISIONAL BALANCE | Refers to the number of pros and cons perceived about adopting and/or maintaining an activity program. Precontemplators and Contemplators perceive more cons than pros. Balance will shift as people progress through stages (pros>cons).
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| Stages of Learning (Pg.62) COGNITIVE STAGE | Client trying to understand new skill. Trainers should use "Tell, show. do" teaching technique and allow ample practice time.
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| Stages of Learning (Pg.62) ASSOCIATIVE STAGE | Clients begin to master basics and are ready for more specific feedback.
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| Stages of Learning (Pg.62) AUTONOMOUS | Clients are performing motor skill effectively and naturally, and the persona trainer is doing less teaching and more watching.
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| Becker Health Belief Model (Pg.68) | Predicts that people will engage in a health behavior based on the perceived threat they feel regarding a health problem and the pros and cons of adopting the behavior.
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| Becker Health Belief Model (Pg.68) PERCEIVED THREAT | The degree to which a person feels threatened or worried about the prospect of a particular health problem.
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| Becker Health Belief Model (Pg.68) PERCEIVED SERIOUSNESS | The feelings one has about the seriousness of contracting an illness or leaving it untreated.
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| Becker Health Belief Model (Pg.68) PERCEIVED SUSCEPTIBILITY | Is based on a person subjective appraisal of the likelihood of developing the problem. People have more of a likelihood to engage in healthy activity if they felt vulnerable to the particular health problem.
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| Becker Health Belief Model (Pg.68) CUES TO ACTION | Events either bodily or environmental that motivate themselves to make a change.
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| Motor Learning: "Tell, Show, Do" (Pg. 56) | The process of acquiring and improving motor skills. Remind clients it takes time and practice to improve motor skills. Good athletic skill and coordination come with PRACTICE. Ok to be a beginner.
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| Motor Learning: (Pg.56) "TELL,SHOW" | Introduce new skill slowly and clearly. Begin with a very short explanation of what she/he is going to do and why. Emphasize safety information. Focus on explaining/showing the GOAL of movement, NOT limb position ((excludes strength training)).
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| Motor Learning: (Pg.57) "DO,FEEDBACK" | Allow clients the opportunity for focused practice. PT should provide the following feedback:
-Reinforcement of what's been done well
-Correct errors
-Motivate clients to continue practicing and improving.
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| Stages of Client-Trainer-Relationship ""R.i.p.a"" (Pg.44) RAPPORT | PT sets the scene for establishing understanding and trust. Must make positive first impression.
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| Stages of Client-Trainer-Relationship ""r.I.p.a"" (Pg.47) INVESTIGATION | Rapport continues to build as PT gathers information from client. Ask clients to complete forms like "health-history and lifestyle questionnaires. Gather info like; medical concerns, body weight, exercise history, etc. Demonstrate effective listening.
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| Stages of Client-Trainer-Relationship ""r.i.P.a"" (Pg.49-54) PLANNING | Moves through the following steps:
1). Setting goals
2). Generating and discussing alternatives
3). Formulating a plan
4). Evaluating the exercise program
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| SMART Goals (Pg.50) | (S)pecific - Clear and unambiguous, states specifically what's to be accomplished.
(M)easurable - Must be measurable to show client progress.
(A)ttainable - Should be realistically attainable by client. Attainment of a goal reinforces commitment.
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| SMART Goals CONT (Pg.50) | (R)elevant - Must be relevant to particular needs, interest, and the abilities of the client.
(T)ime-bound - Must contain estimated timelines for completion. Clients should be evaluated regularly
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| Stages of Client-Trainer-Relationship ""r.i.p.A"" (Pg.49-54) ACTION | Once exercise is complete, client is ready to begin exercising. Help client design progress tracking system.
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| Ace Integrated Fitness Model (IFT) (Pg.97-106) | A comprehensive system for exercise programming that pulls together the multifaceted training parameters required to be a successful PT.
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| Ace IFT Model Phase 1: Functional Movement and Resistance Training (Pg.97) | The functional movement and resistance training component begins in phase 1 with assessments and training for postural and joint stability and mobility.
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| Ace IFT Model - Functional Movement and Resistance Training : Phase 1 - STABILITY & MOBILITY TRAINING | Training is focused on the introduction of low-intensity exercise to improve muscle balance & endurance, core function, flexibility, and static and dynamic balance to improve posture. Assessments should be conducted EARLY: Posture, Balance, Movement, ROM
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| Ace IFT Model - Functional Movement and Resistance Training : Phase 2 - MOVEMENT TRAINING | Primary focus is on training movement patterns. Five Primary movements: Bend&Lift, Single-leg, Pushing,Pulling, and Rotational. Programs should emphasize the proper sequencing of movements and control of the body's COG throughout normal ROM.
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| Ace IFT Model - Functional Movement and Resistance Training : Phase 3 - LOAD TRAINING | Exercise program is advanced w/ the addition of an external force or increasing the external load, placing emphasis on muscle force production where the training variables can be manipulated based on clients goals.
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| Ace IFT Model - Functional Movement and Resistance Training : Phase 4- PERFORMANCE TRAINING | Emphasizes specific training to improve speed, agility, quickness, reactivity,and power.
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| Ace IFT Model Phase 2: Cardiorespiratory Training (Pg.102-106) | Focuses on steady state training to improve cardiorespiratory fitness, with progressions based on increased duration and intensity.
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| Ace IFT Model - Cardiorespiratory Training : Phase 1 - AEROBIC-BASE TRAINING | Focused on developing an initial aerobic base in clients who have been sedentary or near-sedentary. Use the Talk Test to monitor intensity classified by ratings of perceived exertion (RPE).
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| Ace IFT Model - Cardiorespiratory Training : Phase 2 - AEROBIC-EFFICIENCY TRAINING | Dedicated to enhancing the clients aerobic efficiency by progressing the program through increased frequency of sessions, duration, and the intro of aerobic intervals. Intervals are introduced at a lvl at or just above VT1 or an RPE of 5.
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| Ace IFT Model - Cardiorespiratory Training : Phase 3 - ANAEROBIC-ENDURANCE TRAINING | Designing programs that improve performance in endurance events or to train fitness enthusiast to higher levels of cardiorespiratory fitness.
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| Ace IFT Model - Cardiorespiratory Training : Phase 4 - ANAEROBIC-POWER TRAINING | Build on to the training done in the three previous phases, while also introducing new intervals to build anaerobic power. Many clients won't reach this phase. Intervals are performed well above VT2 or an RPE of 9.
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| Static vs. Dynamic Posture | Dynamic posture is the alignment of your body while you are moving. Static posture usually refers to the standing or sitting position.
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