ACE Study Guide Chapter 2

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Table of Contents

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1: Motivation for exercising

Intrinsic motivation: This is where a person truly gets pleasure from working out and exercising. This will increase adherence because of the emotions and pleasure of working out.

Extrinsic motivation: This is where someone is motivated to see the results/benefits of exercise but does not actually like doing it. Some benefits are living a healthier lifestyle, looking good, to lose weight. This is where a feeling of guilt or pressure motivates them to start exercising instead of actually enjoying exercising.

Self-efficacy : is the belief in your capability to partake in an exercise program.

2: Keeping client motivation

Social support: This is having a network of friends, family, work buddies, or any other person close in your life that will support exercise and fitness. These people can help prevent the person from returning to unhealthy/inactive lifestyle choices.

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1: Creating a social support system: strategies

  • Looking for and finding a good workout partner
  • Questioning your family and friends so that they can be encouraging and they can remind you of appointments and goals.
  • Start some “fun” exercise contests.
  • Incorporate friends and family to increase the social aspect of exercise
  • Find a type of exercise that is enjoyable for you

2: Combating negative/bad social influences

  • Spend more time with positive and supportive individuals than negative, unsupportive ones.
  • Give yourself time limits that you can spend with these negative people
  • Prepare yourself mentally
  • Do a mental review
  • Explain to your close ones why fitness and exercise are important for you.

3: Assertiveness

  • This is being straightforward and honest when expressing your beliefs, feelings, and thoughts.

4: Self-regulation

  • This is where you teach your clients how to control their behavior instead of you always doing it for them.

5: Situations that are high risk

  • This is where you teach your client how to deal with plateaus and relapses and how to have a plan for them when they happen. They need education and coping strategies.

3: Influences on participation and adherence

1: Personal attributes

  • Variables in demographics, history of activity, psychological traits, health status, beliefs, attitudes, and knowledge.
  • The locus of control is the belief that one has personal control of their health and its outcome.

2: Environmental factors

  • The ability to access training facilities
  • Having enough time
  • Having social support

3: Factors for physical activity

  • Intensity: The routine can often be too intense, causing the client to drop off altogether.
  • Experiencing injury

4: Feedback

  • Extrinsic feedback: This is the feedback that the trainer, family members, or friends give a client. This can include correcting errors, forms of encouragement, and reinforcement.
  • Intrinsic feedback is how your client feels with their own senses (what they see, hear and feel).
  • Knowledge of results: This provides progress information.

5: A trainer’s leadership qualities

  • Professionalism: Keeping themselves clean, neat, hygienic, non-threatening, prepared, and punctual.
  • Being credible and trustworthy.
  • Shows the ability to listen.
  • Shows excitement for their profession.
  • Continuously showing that they care for their clients.
  • They take the time to see a client’s life experiences through their eyes. Being compassionate.

6: Things a trainer can do to improve adherence

  • Great program design.
  • Maintaining clarity on their role.
  • Setting goals: Avoiding negative goals or too many goals. Setting long-term and short-term goals. Revisiting goals regularly.
  • Organizing agreements and contracts.

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Tyler Read - Certified Personal Trainer with PTPioneer

Tyler Read


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