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ACE personal training certification with complete solutions
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ACE personal training certification with complete solutions
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ACE personal training certificationDefine intrinsic and extrinsic motivation - correct answer ✔✔Intrinsic is exercising for the pure joy of
working out.
Extrinsic is exercising for any other reason.
Give an example of intrinsic and extrinsic feedback - correct answer ✔✔Intrinsic: Client adjusts his own
workout based on his perception of difficulty
Extrinsic: Trainer gives performance feedback
Define situational and contextual motivation - correct answer ✔✔Situational: How the client feels during
exercise
Contextual: How the client feels, sees, thinks about exercise
Name 5 strategies for dealing with negative social influencers - correct answer ✔✔Avoid, 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 - correct answer ✔✔People with poor time management skills, lack
of social support, busy schedules
5 personal attributes influencing exercise participation and adherence - correct answer
✔✔Demographic: Age, education, income, gender
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 - correct answer ✔✔Access
to facilities: Location
Time: Lack of time is the most common excuse for not exercising
Social interactions that influence exercise participation and adherence - correct answer ✔✔If 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 - correct answer
✔✔Intensity 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) - correct answer ✔✔Rapport: 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. - correct answer ✔✔A 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? - correct answer ✔✔They 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 - correct answer ✔✔Preaching: 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. - correct answer ✔✔Minimal 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? - correct answer ✔✔Specific: 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) - correct answer ✔✔Cognitive: 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 - correct answer ✔✔Product 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 - correct answer ✔✔The 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*
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