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Communication and Behavior ChangeWhat's the difference between pre-contemplation and contemplation?Preparation Pre-contemplation A practical tool the fitness professional can use to determine if someone is in contemplation or pre-contemplation is to ask the following question: "On a scale of 1 to 10 how ready do you believe you are to make this change or adopt this healthy behavior?" If the potential client provides a response below 4, he or she is most likely in the pre-contemplation stage. Contemplation Tools a fitness professional may use with someone in this stage include the evaluation of the pros and cons of making the change and removing barriers to becoming more active, such as offering a free gym trial. How do I apply the Operant Conditioning Learning Process?Operant conditioning is a learning theory that considers how personal actions are influenced by their consequences. As an exercise and health professional, effectively applying this principle may help facilitate changes in clients’ lifestyle behaviors. The key is to identify factors (antecedents) that may trigger a client’s behavior versus addressing only the behavior. Take, for example, a client who is prone to overeating (behavior), which contributes to the client having obesity (consequence). Through motivational interviewing, it is discovered that the client’s job is quite stressful, which leads him or her to seek food for emotional comfort. Consequentially, this results in the client consuming an excess of daily calories, which is a factor in the client having obesity. So, here you learn the stimulus that triggers overeating is stress on the job. Therefore, to facilitate changes in behavior, an exercise and health professional may address the client’s job stress (antecedent). Ideally, once the stress (stimuli) is effectively managed, we would hope that the client’s desire to overeat (behavior) would cease, thus resulting in a decrease in daily caloric intake, ultimately leading to weight loss (consequence). As the client begins to lose weight and recognizes that managing his or her stress decreases the desire to overeat, the stress-management behavior is rewarded, thereby the behavior increases (positive reinforcement). Exercise ScienceHow can I identify in which plane of motion an action takes place?In this activity, we’re going to use a wall to represent the planes, and all motions you make must be parallel to that wall to occur in that plane: Frontal Plane Sagittal Plane: Transverse Plane For more information, please refer to the blog The Planes of Motion Explained and the video The Planes of Motion. I'm confused about the different terminology used for VT1 and VT2. Please help.Many texts use varied terminology related to the metabolic markers used to describe the physiological response to cardiorespiratory exercise. In the ACE manuals, VT1 and VT2 will be used, but it is important to recognize the other commonly used terms when reviewing the literature:
Another potential source of confusion involves the term "anaerobic threshold," which has come to mean different things in various parts of the world based on the way it was used in early research on the topic. This is another reason ACE has chosen to utilize VT1 and VT2 throughout this manual. What's the difference between autogenic and reciprocal inhibition?Autogenic inhibition involves stimulation of the Golgi tendon organ (GTO) during a muscular contraction. The GTO is a proprioceptor responsible for sensing increases in tension during both concentric and eccentric actions. Performing a muscular action activates the GTO causing that muscle’s fibers (specifically, the agonist’s fibers) to relax. Under GTO activation, the agonist muscle is inhibited causing the fibers to lengthen. A practical example of autogenic inhibition is observed during static stretching. During a static stretch muscle tension temporarily increases and after holding the stretch for 7 to 10 seconds the GTO is activated. When the GTO is activated, the muscle spindle is inhibited. The muscle spindle protects us from overstretching, so if this function is inhibited we can move into a deeper stretch. Reciprocal inhibition involves stimulation of the muscle spindle during the stretching of muscle fibers. The muscle spindle wraps around the muscle fibers in a parallel fashion and will stretch as muscle fibers stretch. When a muscle group is stretched, the muscle spindle activates causing the stretched muscle (agonist) to contract and the antagonist muscle group to relax. Reciprocal inhibition is also known as the stretch reflex. A practical example of reciprocal inhibition occurs during proprioceptive neuromuscular facilitation (PNF). During this stretching technique, a low grade muscular contraction of the antagonist muscle (in this case, the muscle group opposite of the muscle group targeted to receive the stretch) is held for 6 to 15 seconds. This low grade muscle contraction inhibits the muscle spindle activity in the agonist muscle (in this case, the muscle targeted to be stretched) allowing that muscle to be stretched further. To further explore this concept, read this blog: GTOs and Muscle Spindles Explained The Three Energy Systems ExplainedPhosphagen System (short-acting) The most immediate source of energy at the onset of activity or upon increased intensity is the phosphagen system, which uses creatine phosphate (CP) to produce ATP. CP is a high-energy compound that is rapidly produced but is quickly depleted during muscular contraction; thus it is available for only a limited amount of time—usually 10-30 seconds—before it is exhausted. How quickly it is used depends on the intensity of the exercise. Activities such as plyometric exercise use the phosphagen system for ATP production. Anaerobic Glycolysis (intermediate) Anaerobic (without oxygen) glycolysis is a process that uses glycogen (stored glucose) for ATP production. Glycogen is available in greater quantities and for longer periods than CP—up to 3 minutes for activities such as moderate-intensity resistance training. During endurance activities, fuel needs are met by anaerobic glycolysis prior to approaching steady-state aerobic metabolism. Aerobic System (long-acting) The aerobic system takes over during endurance activities after the anaerobic systems become depleted, and fats and carbohydrates emerge as the primary sources for ATP production. During aerobic activity, there is an abundance of oxygen readily available to be used in the process of metabolizing carbohydrates and fat. This allows activities to be sustained for 30-60 minutes or more at moderate intensity. Cycling at a moderate intensity for 30 minutes, for example, primarily uses the aerobic system for ATP production. During physical activity, these systems may be used at any time, working together to contribute to the total energy needs of the body. They do not work independently of each other; however, one system will dominate depending on the intensity of the activity and the demands placed on the body. Activities performed for extended periods, which typically rely on the aerobic system, can also utilize the anaerobic system. For example, in distance running, the aerobic system is the most dominant source of ATP production. However, during periods where the runner accelerates, and the intensity increases, one of the anaerobic systems will become more prevalent in ATP production. For further reading, please see The Three Primary Energy Pathways Explained Note: Both the phosphagen and anaerobic glycolysis systems are considered anaerobic, as they both produce energy in the absence of oxygen. Industry Updates for Exam Candidates and Certified ProfessionalsHow do I find the most recent Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) form?This important screening document is regularly updated and revised and there are different versions depending on the clientele with whom you are working. The PAR-Q+ and ePARmed-X (for clients who have had a positive response to the PAR-Q+ or have been referred to use this more comprehensive form by a healthcare professional) were created to reduce barriers for all individuals to become more physically active. These forms are updated on a regular basis. The PAR-Q+ Collaboration makes these publicly available on their website. Visit the following website to find the most up-to-date version of each questionnaire before using it with clients:
Please note: When guidelines are updated, ACE takes steps to ensure that candidates have a fair opportunity to pass an exam that is not negatively impacted by the updates. As a professional standard, all health coaches and exercise professionals should do their best to stay up-to-date on industry guidelines and standards of care. Physical AssessmentsHow do you calculate the ratios for McGill's Torso Test?
Please refer to the McGill's Torso Test video. The McGill's Torso Muscular Endurance Test Battery assesses the endurance of three torso muscle groups and is comprised of the following tests:
Poor endurance of the torso muscles or an imbalance between the three muscle groups can contribute to low back pain and core instability The tests are performed individually and involve a static, timed, isometric contraction of the core muscles stabilizing the spine until the individual exhibits fatigue. The results are evaluated collectively in the following ratios to indicate balanced endurance among the muscle groups: Flexion: Extension
Right-side bridge (RSB): Left-side bridge (LSB)
Side bridge (SB) (either side): Extension
Let's work through an example. A client completed the three tests with the following results: Flexor Test: 120 seconds Scoring and Evaluation Flexion: Extension
RSB: LSB
Side bridge (choose one side at a time, but remember to perform the ratio calculation for both sides): Extension
Side bridge: Extension
The results show that this client has well-balanced torso muscles. What is the difference between the Talk Test and the Submaximal Talk Test?The talk test is a method for monitoring and controlling exercise intensity, using respiration effort, and the ability to speak. An individual, being able to speak comfortably with more than a few words indicates that he or she is likely below the first ventilatory threshold, VT1. When using the talk test, it is not required that the heart rate be measured, as the objective is to observe respiratory (breathing) effort and the ability to speak. The individual is evaluated by having them recite a familiar passage or phrase like the pledge of allegiance, and then asking if they can speak. In contrast to the simplicity of the Talk Test, the Submaximal Talk Test for VT1 is a formal assessment used to determine heart rate at VT1. This test requires preparation and equipment and continuous monitoring of heart rate to avoid missing VT1. The intensity is gradually increased until the ability to talk continuously is compromised, and like the talk test uses a familiar passage or phrase to evaluate effort and ability to speak. In summary, the talk test method is used to measure exercise intensity but does not require the measurement of heart rate. While the submaximal talk test for VT1 is a formal assessment where heart rate is measured at VT1 and requires the use of equipment and preparation, to administer the test. There are so many physiological assessments how do I approach them and is it necessary to know all the content in the tables?For the physiological assessments section, there are numerous amounts of information, from the administration of assessments and accompanying charts, tables, and equations. The key to approaching this section is to be strategic. Since there is no practical component to the exam, you are not expected to memorize the exact protocol of each assessment or all the information presented in the tables and charts. However, understanding what information you are gathering from the assessment concerning the client is essential. One helpful way to tackle the content is to categorize the information. Ask the questions:
Gathering this information will allow you to remain organized as you complete this section of the course. While you are not expected to memorize the chart and table information, you also do not want to disregard them. For example, recognizing that for BMI, a score of ≥ 30 mg/m² places a client in the obesity category, is an essential factor to remember. On the other hand, memorizing all the data on the Rockport Fitness Walking test would not be the most effective use of your time. How do I select the appropriate assessments for my client?The process of selecting assessments is dependent on several factors and is not always a black-and-white or linear process. Different assessments may be administered throughout the course of the client-health and exercise professional relationship and factors like health history, current fitness level, lifestyle factors, and goals determine which assessments may be most appropriate for the client. Prior to performing any physical assessments—in the initial investigation stage—information about the client is gathered via the pre-participation health screening, using forms like a health-history questionnaire and PAR-Q to identify risk factors. This allows the health and exercise professional to determine if a physician’s clearance is needed or if there are any specific programming recommendations to be considered (e.g., considerations related to injury or chronic conditions like diabetes and hypertension). Example of selecting appropriate assessments for a client with a shoulder condition and weight-loss goal: Client: John Age: 45 Pre-participation screen: Generally healthy with no chronic conditions. He previously tore his rotator cuff and has had surgery to repair the injury. He completed physical therapy over the past 4 months. He is not experiencing any pain or discomfort. Physician recommendations: Cleared to exercise. Continue with exercises from physical therapy and improve shoulder mobility. Goals: He has struggled with weight loss and desires to lose 40 pounds and improve strength in his shoulder. Assessments: Prior to developing an exercise program, the following assessments were performed. To establish baseline measurements for his weight loss goal, anthropometric assessments are performed [i.e., body mass index (BMI) and girth measurements]. A skinfold assessment may not be appropriate since John is currently 40 lb. overweight. In addition, a postural assessment and shoulder mobility tests (i.e., internal and external shoulder rotation and Apley’s scratch test) are performed to determine John’s current joint function. The results of these assessments may be used to design a safe and effective, individualized exercise program for John. Generally, health and exercise professionals may choose to perform postural and/or movement-based assessments to determine the client’s level of functionality and/or the presence of any muscular imbalances before designing and implementing an exercise program. Additional assessments such as body composition, cardiorespiratory fitness, and sports skills may also be administered, depending on the client’s goals. These assessments allow the health and exercise professional to establish a baseline to compare against for tracking progress in a client’s program. While assessments may be beneficial initially to create a personalized program for a client, it is important that the appropriate assessment is selected at the appropriate time. Not all clients will need or be receptive to assessments, as they may cause some people to become discouraged and demotivated, particularly if they are severely deconditioned or have overweight or obesity. To minimize client distress, be empathetic when selecting assessments, and consider the needs and goals of the individual. Professional BehaviorsIs giving nutrition advice within a fitness professional's scope of practice?As a certified fitness professional, it is outside of your scope of practice to design and implement nutrition plans or diets. Your role as a fitness professional is to educate your clients on nutrition and share your knowledge of healthy choices to help them adopt more healthful behaviors. This can include showing them how to utilize tools available at www.choosemyplate.gov or educating them about USDA Dietary Guidelines recommendations. If your client needs specific advice or a diet plan, refer them to a registered dietitian. Within Scope of Practice for Fitness Professionals
Outside Scope of Practice for Fitness Professionals
For more information, please read the following:
Program Design, Implementation and ModificationWhat is VT1 and VT2?During submaximal exercise, ventilation (or breathing rate) parallels oxygen uptake, and there is a linear increase between intensity and ventilation. This linear increase continues until exercise approaches the lactate threshold. At this point, ventilation begins to increase in a non-linear fashion, and ventilation is no longer directly linked with oxygen demand. This first disproportionate increase in oxygen consumption represents VT1 and occurs in response to an initial accumulation of metabolic by-products in the blood. As exercise intensity continues to increase, there is a second disproportionate increase in ventilation that is associated with increased lactate production, which coincides with acidosis. Exercise immediately below VT2 represents the highest sustainable exercise intensity. Exercise above VT2 represents an intensity that cannot be sustained for long periods, and speech is not possible other than single words. Follow this link for more information on this topic: What is the Difference Between VT1, VT2, & VO2 max?
Test Taking, Strategies and PreparationHow do I use my ACE eBook?The following information will help you navigate through your eBook by explaining the toolbar functions, the navigation hot keys / shortcut keys and other usability functions. To zoom the publication in and out, either click in the area of the page you wish to zoom in on, or use the zoom button on the toolbar, which will automatically zoom on the center of the pages you are viewing. Then select your preferred level of zoom using the zoom scale, which will appear on the toolbar once the publication is zoomed in. To move the page around, click and drag the publication or use the scroll bars found at the right hand side and the bottom of the page. If you are reading on a PC and you have a wheel on your mouse you can use this to scroll up and down. Click on the publication or zoom icon again to zoom out (a minus sign will appear in the icon for zooming out). PAGE BROWSING HOTKEYS SEARCH STICKY NOTES BOOKMARKING CONTENTS How much math will be on the exam? Which formulas will I have to memorize?The test contains math-based questions to determine if you can use basic mathematics (addition, subtraction, multiplication, and division) to apply what you are learning to real-life scenarios. These questions will require calculations and memorization of some fitness formulas. However, you only need to know a few formulas for the exam, and they can all be found on this Helpful Fitness Formulas sheet. While all of these formulas are useful to know as a fitness professional, they may not all be specific to your test. It is recommended you cross-reference the equations on the handout with what is covered in your text. The exam program itself will have a calculator function, and you will also have access to scratch paper and a pencil. I'm at the end of my studies. What else can I do to prepare?Ask yourself the following questions:
What do I really need to focus on?We highly recommend reviewing your Exam Content Outline, as this is essentially the "blueprint" for the exam. This will divide the information into multiple domains, and each domain has a set list of tasks that you will be expected to understand. Use the "knowledge of" and "skills in" sections to guide you and make sure you feel very comfortable with those sections. An excellent way to tell if you're comfortable with a topic is to try to explain it to someone else. If you feel confident that you could explain it to a client or class participant, then you're probably proficient with that topic; if you're not quite sure, then you'll probably want to review that topic. How do I create an exam retake game plan?
How many times can I take my practice tests?While the practice tests can be completed as many times as you would like, we do not recommend taking them repeatedly, as this may lead to memorization of correct answers, rather than a deeper understanding of the content. Instead, try the tips and strategies shared below to get the most out of your certification exam practice tests.
Sign in for accessAlready have an ACE account? Sign In Don't have an ACE account? Create a FREE account and get access to premium content to best prepare you to get certified. Plus, get valuable tools to use throughout your career. Create an account DemonstrationsKey concepts from the ACE manuals and study materials, demonstrated for you! Our videos on YouTube will teach you important movements, exercises, assessments and more. See More LecturesGet need-to-know answers on your most burning questions from our ACE Study Coaches. Check out our video lectures on YouTube. See More Exercise LibraryWhether you're an ACE Certified Professional or studying to become one, you'll find a variety of total-body exercises and movements you can apply to your clients or your studies in our Exercise Library. View Library Study CenterFacebook Group
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JOIN Live Study WebinarsGet your questions answered by an ACE Study Coach. Topics vary per webinar and questions are always welcome. Available with select Study Programs. Sign in required. Browse & Schedule Tools and CalculatorsDesign the right program that fits the individual needs and goals of your clients by using our tools and calculators. Determine everything from body mass index (BMI) and target heart rate zone to body fat composition and daily caloric needs. Learn More Sign in for accessAlready have an ACE account? Sign In Don't have an ACE account? Create a FREE account and get access to premium content to best prepare you to get certified. Plus, get valuable tools to use throughout your career. Create an account What are the four elements explored in the analysis stage of ACE process quizlet?The first stage of the ACE process is analyzing. Before composing, analyze your purpose, your audience, the content they need, and the best medium for your message.
What is the ACE communication process?The ACE acronym represents the concepts of analyzing, composing, and evaluating, which combine to create an effective process that can be used for both written and oral communication.
Why is analyzing your purpose important to composing an effective message quizlet?what are the benefits of analyzing? analyzing the purpose focuses the message, analyzing the audiences help you meet their needs, analyzing the content ensures a complete message, analyzing the medium helps you choose the best delivery options.
Which sentence is an example of refutation quizlet?Which sentence is an example of refutation? Even if you use a different formula, the number won't reach quota because one branch is still underperforming.
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