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ACE Personal Trainer
Planning ahead and being prepared - What is the most important tool when dealing with a client who is at risk for relapse? Rapport - The foundation of the ACE Integrated Fitness Training Model Rapport Stage - The personal trainer sets the scene for establishing understanding and trust Physical appearance, facial expressions, attire & self-confidence - Factors that influence clients' first impressions Sense of caring, respect, clear communication & professionalism - Characteristics of positive experiences with personal trainers Voice quality - develop a voice that is firm and confident to communicate professionalism Hand gestures - fluid hand gestures while explaining something and when listening hands should be quiet Investigation stage - gather information such as medical concerns, fitness assessment results, body weight & exercise history Investigation stage - Use this stage not only to learn about a client's current health & fitness but also to understand and client's exercise likes and dislikes
effective listening - Occurs when you listen to a client carefully, empathetically and with an open mind, trying to put yourself in their shoes Specific - Goals must be clear & unambiguous, stating specifically what should be accomplished Measurable - Clients can see whether they are making progress Attainable - Goals should be realistically attainable by the individual client Relevant - Goals must be relevant to the particular interests, needs and abilities of the individual client Time bound - Goals must contain estimated timelines for completion SMART goals - Specific Measurable Attainable Relevant Time-bound Process goal - A goal a person achieves by doing something, such as completing an exercise session or attending a talk on stress management. Product goal - something achieved, like weight loss or a resistance lifted on a strength training machine
Tell, show, do - Introduce new skills slowly & clearly Feedback - Should provide reinforcement for what was done well; correct errors & motivate clients to continue practicing & improving 3 stages of motor learning - Cognitive, associative, autonomous Cognitive stage of learning - Clients try to understand a new skill Associative learning - Clients begin to master the basics & are ready for more specific feedback that will help them refine motor skill Autonomous stage of learning - Clients are performing motor skills effectively and naturally; the personal trainer is doing less teaching and more monitoring Rapport stage - Personal trainers begin to establish trust & understanding with their clients Investigation stage - Personal trainers use good listening skills to gather information from clients Planning stage - Personal trainers use both good listening and teaching skills to design an exercise program in partnership with the client Action stage -
Personal trainers use effective, individualized teaching techniques to help clients learn motor skills and increase self-confidence Ultimate success of a trainer - Based on how well she understands each individual client 2008 US Dept of Health & Human Services physical activity guidelines - 150 minutes a week of moderate intensity aerobic physical activity or 75 minutes of vigorous physical activity; additionally, it was recommended adults incorporate muscle-strengthening activities at least 2 days a week The goal - Help teach & inspire each individual client to adopt a life long activity program Health belief model - The most accepted theory focusing on health beliefs; predicts people will engage in a health behavior based on perceived threat they feel regarding a health problem & the pros/cons of adopting the behavior Perceived seriousness - The feelings one has about the seriousness of contracting an illness or leaving an illness untreated Perceived susceptibility - Based on a person's subjective appraisal of the likelihood of developing the problem Cues to action - Events, either bodily or environmental, that motivate people to make a change Self-efficacy - Subjective perception of one's own ability to succeed; believed to influence thought patterns, emotional responses & behavior; also positively related to motivation
An important factor in the successful adoption of any exercise program Transtheoretical model of behavior change (TTM) - Most commonly called the stages of change model has 4 components: Stages of change, processes of change, self-efficacy & decisional balance First component of Transtheoretical model of behavior change (TTM) made up of 5 stages - Precontemplation, contemplation, preparation, action and maintenance Precontemplation - First stage of the stages of change; people are sedentary & are not even considering an activity program Contemplation - 2nd stage of the stages of change; still sedentary, however, they are starting to consider activity as important & have begun to identify the implications of being inactive Preparation - 3rd stage of the stages of change: Marked by some physical activity, as individuals are mentally & physically preparing to adopt an activity program Action - 4th stage of the stages of change: people engage in regular physical activity but have been doing so for less than 6 months Maintenance - Final stage of the stages of change: marked by regular physical activity participation for longer than six months Processes of change - 2nd component of Transtheoretical model of behavior change; Most important for personal trainers to understand as it entails the processes of change that people use to get from one stage to the next
1st step of processes of change - Identify the current stage of the client Self-efficacy - 3rd component of Transtheoretical model of behavior change (TTM): There is a circular relationship between self- efficacy & behavioral change, such that a person's self-efficacy is related to whether he or she will participate in an activity & a person's participation in activity influences his or her self-efficacy level. Self-efficacy - Acts as both a determinant and an outcome of behavioral change Past performance experience - Most important & powerful predictor of self-efficacy Decisional balance - Final of the 4 components of the Transtheoretical model of behavioral change: refers to the number of pros & cons perceived about adopting and/or maintaining an activity program Relapse - Can occur at any stage of Transtheoretical model behavioral change (TTM), including during the maintenance stage Triggers of relapse - Any change that may occur in an individual's life, such as moving, starting school, family changes or suffering an injury One of the biggest mistakes a health & fitness professional can make - Assuming that starting and sticking with an activity program is easy or simple Process of behavioral change - A gradual progression that requires effort, dedication & commitment
Punishment - Decreases the likelihood of the behavior reoccuring and consists of an aversive stimulus following an undesirable behavior Shaping - Refers to the process of using reinforcements to gradually achieve a target behavior; this process begins with the performance of a basic skill that the client is currently capable of doing Why is shaping so effective? - It starts with having the client execute a task at an appropriate skill level Cognitions (thoughts) - Can serve as great motivational tools but they can also handicap an individual from achieving success if they are negative or discouraging in nature Stimulus control - Refers to making adjustments to the environment to increase the likelihood of healthy behaviors Simple & effective stimulus control strategies - Choosing a gym that is in the direct route between home & work; having workout clothes, socks, & shoes laid out for early morning workouts; & writing down workout time as part of a weekly schedule Willpower - The ability to ignore temporary pleasure or discomfort to pursue a longer term goal and it is a biological function Written agreements - Should be developed first and can be between the personal trainer and the client or just involve the client on his or her own terms; important that this document is reviewed & adjusted at all program-modification points
Cognitive behavioral techniques - Effective tools that influence behavioral change by targeting how people think and feel about being physically active First step in using cognitive techniques - Identify problematic beliefs that are barriers to change; the next step is to change the obstructive thoughts Effective cognitive behavioral techniques - Goal setting, feedback, decision making & self monitoring Goal setting - One of the most widely used and straightforward cognitive behavioral techniques Extrinsic feedback - Most common type of feedback; which includes the reinforcement and encouragement that personal trainers give to their clients Feedback - It is important for personal trainers to not give too much feedback. Instead, as efficacy & ability build, trainers should taper off the amount of external feedback they provide, encouraging the clients to start providing feedback for themselves Decision making - Reflective of a client's ability to control a situation and choose appropriately among alternative courses of action Self monitoring - Helps a client keep track of program participation and progress or lack thereof; this is an information-gathering process that will help clients & trainers identify potential barriers to success; requires honesty & self-reflection FITT-VP - Frequency, Intensity, Time, Type, Volume, Progression
Clients progress to higher levels of fitness through load training and the development of anaerobic endurance, with programming at the advanced stages of phase 3 moving into the performance area of the function-health-fitness- performance continuum Phase 4 ACE IFT Model - Focused entirely on improving performance through training for power, speed, agility, reactivity and anaerobic power; only clients with performance-oriented goals will reach this phase To help a client transition to the action stage of behavioral change - The trainer should make exercise fun & emphasize regular adherence to a program first before switching the primary focus toward any other specific goals such as weight loss or changes in body composition Functional movement & resistance training - Individuals who have weak core muscles, muscle imbalances, and/or postural deviations are in poor postural health & at increased risk for injury when external loads are applied to movements 4 phases of functional movement & resistance training components - Stability & mobility, movement, load & performance; are based on the principles of specificity, overload & progression Phase 1 of ACE IFT Model of the functional movement & resistance training component: Stability & Mobility training - The training focus is on the introduction of low-intensity exercise programs to improve muscle balance, muscular endurance, core function, flexibility and static & dynamic balance to improve the client's posture Exercise selection in Phase 1: Stability & Mobility training - Focus on core and balance exercises that improve the strength and function of the tonic muscles responsible for stabilizing the spine and COG during movement Principle goal of Phase 1: Stability & Mobility training - To develop postural stability throughout the kinetic chain without compromising mobility at any point in the chain
Phase 2 of ACE IFT Model of the functional movement & resistance training component: Movement Training - Primary focus is training on movement patterns Movement training focuses on the five primary movements - Bend & lift movements; single leg movements, pushing movements, pulling movements and rotational movements Bend & lift movements - Squatting movements are performed many times throughout the day as a person sits down, stands up, or squats down to lift an object off of the floor Single leg movements - Single leg balance & movements are a critical part of walking. In addition, lunging movements are performed when a person steps forward to reach down with one hand to pick something small up off the floor Pushing movements - Occur in four directions: forward, overhead, lateral and downward Pulling movements - Occur during an exercise such as a bent over row or pull-up or when opening a car door or picking up a child Rotational (spiral) movement - Occurs during many common movements, such as the rotation of the thoracic spine during walking or when reaching across the body to pick up an object on the left side & placing it to the right side Phase 3 of ACE IFT Model of the functional movement & resistance training component: Load Training - The exercise program is advanced with the addition of an external force or increasing the external load, placing emphasis on muscle force production where the variables of training can be manipulated to address a variety of exercise goals; goals may include positive changes in body composition, muscular strength, muscle hypertrophy, or muscular endurance or simply looking more "toned"; assessments of muscular strength & endurance are introduced to facilitate program design
have little to no base at the time of their first personal training session, steady state exercise is recommended. No assessments are recommended during the aerobic base phase, since many of the clients who start in this phase will be unfit and may have difficulty completing an assessment of this nature Phase 2 of ACE IFT Model of cardiorespiratory training: Aerobic-efficiency Training - Dedicated to enhancing the client's aerobic efficiency by progressing the program through increased duration of sessions, increased frequency of sessions when possible & the introduction of aerobic intervals Aerobic intervals - The goal of these intervals will be to improve aerobic endurance by raising the intensity of exercise performed at VT1 and to improve the client's ability to utilize fat as a fuel source Phase 3 of ACE IFT Model of cardiorespiratory training: Anaerobic endurance Training - The primary focus is on designing training programs that help improve performance in endurance events or to train fitness enthusiasts for higher levels of cardiorespiratory fitness; sometimes referred to as lactate threshold or tolerance training and is designed to increase the amount of sustained work that an individual can perform at or near VT Second ventilatory threshold (VT2) - Exercise at or near this level cannot be sustained for extended periods during multiple training sessions per week Phase 4 of ACE IFT Model of cardiorespiratory training: Anaerobic power training - Many clients will never reach this phase of cardiorespiratory training; primary focus in this phase is to build on the training done in the previous three phases, while also introducing new intervals that are designed to enhance anaerobic power Special population client - Transitioning into the action stage and then on to the maintenance stage of behavioral change will have a significant impact on that client's health and overall quality of life and may even have a positive impact on the client's state of physical and mental well-being Empathy - The ability to experience another person's world as if it were one's own
Warmth - An unconditional positive regard or respect for another person regardless of his or her individuality and uniqueness Genuineness - Authenticity or the ability to be honest and open Rapport-building - Considered one of the four essential states of a successful client-trainer relationship Rapport - Involves the personal interaction a trainer establishes and maintains with a client, as well as the ability to communicate effectively with clients The rapport stage - Impressions of professionalism, developing trust, demonstrating warmth and genuineness & exhibiting empathy Investigation - Involves the collection of all relevant information to identify the client's comprehensive needs The investigation stage - Identifying readiness to change behavior, identifying the client's stage of behavioral change & personality style, collecting health & safety information, learning about lifestyle preferences, interests & attitudes, understanding previous experiences & conducting assessments Planning - Involves collaborative goal setting with the client after the investigation is complete to design an effective and comprehensive program Planning stage - Goal setting: Programming considerations, designing motivation and adherence strategies
Reflecting - Restating the feelings and/or content of what the speaker conveys but with different words, this verifies information and displays empathy & understanding Clarifying - Verifying an understanding of the content of the client's communication. Trainers must be careful not to interpret or analyze based on their own opinions or experiences Informing - Expanding upon shared information Confronting - Using mild to strong feedback with a client Questioning - Directing both open-ended & close-ended questions to a client Deflecting - Changing the focus of one individual onto another, usually to devalue and diminish the content of the communication Intrinsic motivation - Motivation that comes from internal states such as enjoyment or personal satisfaction The purposes of pre-participation screening - Identifying the presence, absence or signs/symptoms of known cardiovascular, pulmonary, and/or metabolic disease; identifying individuals with medical contraindications who should be excluded from exercise or physical activity until those conditions have been corrected or are under control; detecting at-risk individuals who should first undergo medical evaluation & clinical exercise testing before initiating an exercise program; identifying those individuals with medical conditions who should participate in medically supervised programs Contraindication -
Any condition that renders some particular movement, activity, or treatment improper or undesirable Pre-Participation Screening - Must be performed on all new participants, regardless of age, upon entering a facility that offers exercise equipment or services Physical Activity Readiness Questionnaire (PAR-Q) - Minimal pre-exercise screening for low-moderate but not vigorous activity; quick, easy & non- invasive to administer; limited by lack of detail such as conditions, medications and past injuries Basis for performing a risk stratification prior to engaging in a physical activity program - To determine the presence or absence of known cardiovascular, pulmonary and/or metabolic disease; the presence or absence of cardiovascular risk factors; the presence or absence of signs or symptoms suggestive of cardiovascular, pulmonary and/or metabolic disease Risk Stratification - Is important because someone with only one positive risk factor will be treated differently than someone with several positive risk factors Risk stratification process - 3 basic steps should be followed chronologically: identifying CAD risk factors, performing a risk stratification based on CAD risk factors and determining the need for a medical exam/clearance & medical supervision Positive risk factors for atherosclerotic cardiovascular disease - Age, family history, cigarette smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia & prediabetes Negative risk factor for atherosclerotic cardiovascular disease - HDL cholesterol Informed consent or assumption of risk -
