Chapter 1-4

Question 1

Most health benefits occur within at least _____ minutes a week of moderate-intensity physical activity

Answer 1

150

Question 2

Agency composed of healthcare professionals who are credentialed through certifications, registrations, and/or licensure and provide services to identify, prevent, and treat diseases and disorders.

Answer 2

Allied Healthcare Continuum

Question 3

The makeup of the body in terms of the relative percentage of fat-free mass and body fat.

Answer 3

Body composition

Question 4

How long are ACE certifications valid?

Answer 4

2 years

Question 5

Requirements for maintaining ACE certification?

Answer 5

20 hours of continuing education credits (CECs) and maintain current certificate of CPR and AED.

Question 6

ACE has earned third party accreditation from _____ for their fitness certification programs.

Answer 6

NCCA (National Commission for Certifying Agencies)

Question 7

Adults should engage in ____ minutes of moderate-intensity or ____ minutes of vigorous-intensity aerobic physical activity each week

Answer 7

150; 75

Question 8

Motivation that comes from internal states, such as enjoyment or personal satisfaction

Answer 8

Intrinsic motivation

Question 9

Motivation that comes from external reward,such as material or social rewards (lose weight, be healthy, look good, meet new people)

Answer 9

Extrinsic motivation

Question 10

The belief in one’s own capabilities to successfully engage in an exercise program

Answer 10

Self-efficacy

Question 11

Potential determinants for physical activity can be broken down into 3 categories:

Answer 11

Personal attributes (demographic, health status, history, psychological traits, knowledge, attitudes, beliefs)
Environmental factors (access to facilities, time, social support)
Physical-activity factors (intensity, injury)

Question 12

The reserve capacity of the heart; the difference between maximal heart rate and resting heart rate. It reflects the heart’s ability to increase the rate of beating and cardiac output above resting level to maximal intensity.

Answer 12

Heart-rate reserve (HRR)

Question 13

A scale that provides a standard means for evaluating a participant’s perception of exercise effort. Ranges from 0 to 10.

Answer 13

Ratings of perceived exertion (RPE)

Question 14

4 stages of the client-trainer relationship

Answer 14

Rapport
Investigation
Planning
Action

Question 15

SMART goals

Answer 15

Specific
Measurable
Attainable
Relevant
Time-bound

Question 16

Process goal

Answer 16

Something a client does, such as completing a certain number of workouts per week

Question 17

Product goal

Answer 17

Something achieved, like weight loss or a resistance lifted

Question 18

3 ways in which clients learn

Answer 18

Visual
Auditory
Kinesthetic

Question 19

3 things feedback should do

Answer 19

Provide reinforcement for what was done well
Correct errors
Motivate clients to continue practicing and improving

Question 20

3 stages of learning a motor skill

Answer 20

Cognitive
Associative
Autonomous

Question 21

The first stage of learning a motor skill when performers make many gross errors and have extremely variable performances

Answer 21

Cognitive stage of learning

Question 22

The second stage of learning a motor skill, when performers have mastered the fundamentals and can concentrate on skill refinement

Answer 22

Associative stage of learning

Question 23

The third stage of learning a motor skill, when the skill has become habitual or automatic for the performer

Answer 23

Autonomous stage of learning

Question 24

What is a good way to introduce a new skill to a client?

Answer 24

Tell, show, do

Question 25

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

Answer 25

Health belief model

Question 26

A theory of behavior that examines one's readiness to change; also called Stages-of-change model

Answer 26

Transtheoretical Model of Behavioral Change (TTM)

Question 27

5 stages of the Transtheoretical Model of Behavior Change

Answer 27

Precontemplation: sedentary, not considering exercise Contemplation: sedentary, considering exercise Preparation: some physical activity, sporadic Action: regular physical activity less than 6 months Maintenance: regular physical activity more than 6 months

Question 28

4 components of TTM

Answer 28

Stages of change Processes of changes Self-efficacy Decisional balance

Question 29

What is the most important and powerful predictor of self-efficacy?

Answer 29

Past performance experience

Question 30

The number of pros and cons perceived about adopting an activity program; the 4th component of TTM

Answer 30

Decisional Balance

Question 31

The process by which behaviors are influenced by their consequences

Answer 31

Operant conditioning

Question 32

Stimuli that precede a behavior and often signal the likely consequences of the behavior. They can be manipulated to maximize the likelihood of desired behaviors (Example: an alarm that reminds you it's time to workout)

Answer 32

Antecedents

Question 33

The presentation of a positive stimulus following a desired behavior, increasing the likelihood that the behavior will occur again

Answer 33

Positive reinforcement

Question 34

The removal or absence of aversive stimuli following an undesirable behavior, increasing the likelihood that the behavior will occur again

Answer 34

Negative reinforcement

Question 35

A positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased.

Answer 35

Extinction

Question 36

The process of using reinforcements to gradually achieve a target behavior

Answer 36

Shaping

Question 37

Making adjustments to the environment to increase the likelihood of healthy behaviors

Answer 37

Stimulus control

Question 38

BMI

Answer 38

Body Mass Index; a relative measure of body height to body weight used to determine levels of weight, from underweight to extreme obesity

Question 39

What percent of the US population meets both aerobic activity and muscle strength guidelines

Answer 39

20%

Question 40

A method of speaking with people in a way that motivates them to make a decision to change their behavior. It is done in the planning stage.

Answer 40

Motivational interviewing