Chapter 1 

• Regular benefits of physical activity
  • Kids
    • Increased bone health
    • Increased weight status 
    • Increased cardiorespiratory health
    • Increased cardiometabolic health
    • Increased cognition
    • Decreased depression
  • Adults
    • Decrease in all cause mortality
    • Decrease in cardiovascular disease
    • Decreased hypertension 
    • Decreased occurrence of type 2 diabetes
    • Decreased anxiety 
    • Increased bone health
    • Decreased occurrence of falls
• Role and scope of the personal trainer
  • Something that they seem to hit on quite a bit
  • You cannot provide any advice on nutrition/medical conditions/physical rehabilitation, but you can refer the client to the specialists.
  • They talk about the myplate.gov site being the only thing you can provide as far as nutritional guidance, so know that because I think it is high yield.  

Chapter 2

• Traditional vs. Contemporary training parameters
  • Traditional 
    • Cardiorespiratory
    • Muscular endurance
    • Muscular strength
    • Flexibility
  • Contemporary
    • Health-behavior changes
    • Postural 
    • KInetic chain mobility
    • Movement efficiency
    • Core conditioning
    • Balance
    • Ventilatory thresholds
    • Muscular endurance
    • Muscular strength
    • FLexibility
    • Agility, coordination, and reaction time
    • Speed and power

• They briefly discuss the benefits of physical fitness, and regular exercise in reducing the prevalence of various medical conditions.
  • Postpartum depression
  • Obesity
  • Hypertension
  • Hyperlipidemia
  • Osteoporosis
  • Insulin resistance

• The function-health-fitness-performance continuum is a range of exercise based proficiencies that dictate where the client stands.
  • So if the client is working on basic functioning and daily living activities they would start on the beginner side of the spectrum.
  • If the client can accomplish those daily living activities, the client will fall into the portion of the spectrum where he can begin focusing on general health.
  • When the client begins to improve his health and wellness, the next step is working on fitness, which involves the patient gaining more competence in the gym.
  • On the most proficient, far side of the spectrum falls those who are probably already athletes and are seeking improved performance. These clients will demonstrate strong competencies in the gym and might be seeking a structured plan.

Integrated fitness training model – more personalized than the standard method of training. Uses VT1, VT2 which results in better outcomes with increased vo2 max, and improved muscle fitness.

• Cardio
  • Base competency
    • not the aerobic base that endurance athletes might build in off-season
    • This is building a walk to a jog
  • Fitness 
    • Increasing output to at or above the VT1
    • I like to think of this a Zone 2 training, then incorporating intervals
  • Performance
    • VT2
    • 7-10 level of perceived effort
• Strength training
  • Function
    • Posture, basic core, static and dynamic balance
  • Movement
    • Movement patterns, daily activities
      • Pick up a box from the floor
      • Single leg strength
      • Basic pushing
      • Basic pulling
      • Rotational strength
  • Load/Speed
    • Adding weights – more performance focused

• There is a shift toward talking about a more client focused form of personal training, provides and ABC approach – Associated with making SMART goals
  • Ask open ended questions
  • Break down barriers
  • Collaborate

Chapter 3 – Behavior Change

• Behavioral theory models 
  • Health benefit model
    • Perceived susceptibility – health threat – how likely to contract condition
    • Perceived seriousness – health threat – how dangerous the condition is
    • Benefits – health behavior –  how valuable the benefits are thought to be
    • Barriers – health behavior – barrier of entry
  • self determine theory and strategies – natural interest determine adherence 
    • intrinsic – self-motivated
    • extrinsic motivation – externally motivated 
    • autonomous motivation – free will – They do because they want to  
    • controlled motivation – coerced – doing it for some reason other than enjoyment – not binary there’s a spectrum
    • Three key needs(requirements) to meet intrinsic motivation
      • Autonomy
      • Competence
      • relatedness
  • Transtheoretical model and its components – stages of change model 
    • Precontemplation – inactive and not thinking 
    • Contemplation – inactive and thinking
    • Preparation – some activity
    • Action – sustained activity for less than 6 months
    • Maintenance – lasting longer than 6 months
  • Common behavioral theory models adopt and maintain a healthy lifestyle.
  • principles of behavior change for newly active clients, 
    • consciousness raising – learning
    • dramatic relief – getting rid of negative emotions
    • self-reevaluation and realizing the new behavior adoption is important
    • environmental reevaluation – a new social group might be needed. 
    • Self liberation – finding a new community
  • Strategies to promote adoption, and commitment – 
    • improve self efficacy, the client’s belief that the client can accomplish a goal. 
      • Can draw on the client’s qualities such as a previous performance in any difficult endeavor,
      • help eliminate the vicarious nature of beginning the training process. 
      • verbal persuasion 
      • physiological state appraisals – arousal, pain, fatigue
      • Improve the emotional state/mood
      • eliminate imagined experiences

• behavior change can be achieved through operant conditioning
  • Consists of positive/negative, reinforcement/ punishment
    • positive reinforcement – adding a reward in response to the desired behavior.
    • negative reinforcement – taking away a something negative response to the desired behavior
    • positive punishment – adding a negative to prevent the behavior
    • negative punishment – taking away a positive to prevent the behavior

• Antecedents are events that happen prior to the training session that may have a negative impact on that session. make the event of working out as easy as possible and eliminate as many obstacles as possible.

• replace irrational thoughts. cognitive distortions, basically be that person’s cheerleader
  • Overgeneralizing
  • all-or-nothing thinking
  • Jumping to conclusions
  • Labeling
  • personalization and blame

• set SMART goals
  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-restrained

• It is important to understand the client’s personal attributes
  • demographic variables
  • health status
  • physical activity history
  • psychological traits
  • knowledge, attitudes and beliefs

• Environmental factors
  • Time
  • access to equipment and facilities
  • social support

• physical activity factors 
  • Intensity
  • injury

Chapter 4 – Identify the stages of the client personal trainer relationship

• Open-ended questions are a high yield topic to know for the test. They’re questions that cannot be answered by a “yes” or “no.” 
• The 4 Stages
  • RAPPORT > INVESTIGATION > PLANNING > ACTION

• implement practices to enhance client-patient rappor
  • respecting cultural differences – empathy for someone’s situation, client centered
  • using effective verbal and nonverbal communication techniques
  • maintaining professional boundaries

• Cultural competence – empathy for someone’s situation, client centered
• First impressions

• nonverbal just be warm and inviting…. pretty obvious stuff here eye contact, body position etc. verbal = warm tone, gauge the client

• keep interactions professional, establish and maintain professional boundaries, pretty standard.

• Apply strategies for effective client-patient relationship building, especially difficult patients, in the investigation stage utilizing active listening and motivational interviewing skills

• It is important to gather info via health questionnaire — find out likes and dislikes… active listening…motivational interviewing 

• Support clients in the implementation of their physical activity and exercise plans through effectively collaborating on and setting goals generating ideas and discussing options and evaluating their programs

• Educate clients on self-monitoring techniques to improve program adoption and adherence. An example could be weight loss or taking blood pressure.

• Employ effective teaching techniques, this kind of requires experience and knowing certain cues to help the client with proper form. 

• Something that I saw that was interesting was the change talk vs. sustain talk discussion.  If you ask someone “On a scale of one to ten, ten being the best and one the worst, how would you rank your exercise habits over the past month?” If they respond with something like a “5,” you’d ask them “Well, why not a 3?” This would be an example of change talk. You use change to make them feel like they are above where they actually think they might be in their journey.  As opposed to sustain talk which would be asking why they weren’t at a “7” which would make them feel like they are behind and might lead to a negative spiral and cause them to lose motivation.