Chapter 8: Exercise Psychology for the Personal Trainer

Question 1

State Anxiety

Answer 1

The actual experience of anxiety, characterized by feelings of apprehension or nervousness, that is accompanied by an increased physiological arousal.(NSCA CPT, pg. 144)

Question 2

Trait Anxiety

Answer 2

The potential perception or probability that a certain situation will cause anxiety. (NSCA CPT, pg. 144)

Question 3

Goal Setting

Answer 3

A strategy for increasing the level of participation or causing a behavioral change. (NSCA CPT, pg. 149)

Question 4

Feedback

Answer 4

The knowledge of results or awareness of success or failure. (NSCA CPT, pg. 150)

Question 5

Short-term Goal

Answer 5

An attainable step that brings the client closer to reaching a long-term goal. (NSCA CPT, pg. 150)

Question 6

Long-term Goal

Answer 6

A strategy of sequencing and combining short-term goals to reach the client’s primary outcome. (NSCA CPT, pg. 150)

Question 7

Self-efficacy

Answer 7

A perceived self-confidence in one’s own ability to perform specific actions (e.g., reach a short-term goal) that lead to a successful outcome. (NSCA CPT, pg. 151)

Question 8

Process Goals

Answer 8

A goal that is gauged by the amount or quality of effort during an activity (e.g., the desire to demonstrate perfect exercise technique). (NSCA CPT, pg. 151)

Question 9

Outcome Goals

Answer 9

A goal that is gauged by social comparison (e.g., the desire to beat an opponent).
(NSCA CPT, pg. 151)

Question 10

Performance Goals

Answer 10

A goal that is gauged by a self- referenced personal performance standard (e.g., client’s desire to beat his own record).
(NSCA CPT, pg. 151)

Question 11

Motivation

Answer 11

A psychological construct that influences behavior, commitment, attitude, and the desire to exercise. (NSCA CPT, pg. 153)

Question 12

Construct

Answer 12

A neural process that cannot be directly observed but must be indirectly inferred through the observation of behavior. (NSCA CPT, pg. 153)

Question 13

Target Behavior

Answer 13

A behavior that is the focus for change or improvement; also called an operant. (NSCA CPT, pg. 154)

Question 14

Reinforcement

Answer 14

Any act, object, or event that increases the likelihood of future target behavior (when the reinforcement follows the target behavior).(NSCA CPT, pg. 154)

Question 15

Punishment

Answer 15

Any act, object, or event that decreases the likelihood of future target behavior (when the punishment follows that behavior). (NSCA CPT, pg. 154)

Question 16

Self-determination

Answer 16

A desire to participate in an activity for self-fulfillment as opposed to a desire to meet the expectations of others. (NSCA CPT, pg. 154)

Question 17

A-motivation

Answer 17

The client has a total lack of intrinsic or extrinsic motivation.
(NSCA CPT, pg. 155)

Question 18

External Regulation

Answer 18

The client engages in behavior to avoid punishment, not for personal satisfaction. (NSCA CPT, pg. 155)

Question 19

Introjected Regulation

Answer 19

The client views exercise and training behavior as a means to a valued end (e.g., getting into correct starting position for resistance training exercise is partly internalized to please the personal trainer). (NSCA CPT, pg. 155)

Question 20

Identified Regulation

Answer 20

The client accepts the personal trainer’s instructions as beneficial but primarily follows the leadership of the personal trainer instead of initiating exercise behavior. (NSCA CPT, pg. 155)

Question 21

Integrated Regulation

Answer 21

The client personally values exercise behavior, internalizes it, and freely engages in it; the client and the personal trainer agree on the goals for the client.(NSCA CPT, pg. 155)

Question 22

Stage of Readiness

Answer 22

The degree or extent to which a client is ready to begin an exercise program. (NSCA CPT, pg. 156)

Question 23

Pre-contemplation Stage

Answer 23

The person does not intend to increase physical activity and is not thinking about becoming physically active. (NSCA CPT, pg. 156)

Question 24

Contemplation Stage

Answer 24

The person intends to increase physical activity and is giving it a thought now and then, but is not yet physically active. (NSCA CPT, pg. 156)

Question 25

Preperation Stage

Answer 25

The person is engaging in some activity, accumulating at least 30 minutes of moderate-intensity physical activity at least one day per week, but not on most days of the week. (NSCA CPT, pg. 156)

Question 26

Action Stage

Answer 26

The person is accumulating at least 30 minutes of moderate-intensity physical activity on five or more days of the week, but has done so for less than six months.(NSCA CPT, pg. 156)

Question 27

Maintenance Stage

Answer 27

The person is accumulating at least 30 minutes of moderate-intensity physical activity on five or more days of the week, and has been doing so for six months or more. (NSCA CPT, pg. 156)

Question 28

Visualization

Answer 28

The ability of the brain to draw and recall mental images that can create positive emotional responses and improve motivation. (NSCA CPT, pg. 159)

Question 29

SMART goal

Answer 29

Specific, measurable, action oriented, realistic, time bound. (NSCA CPT, pg. 153)

Question 30

Positive Reinforcement

Answer 30

Positive reinforcement means giving something to the subject when they perform the desired action so they associate the action with the reward and do it more often. The reward is a reinforcing stimulus. (NSCA CPT, pg. 154)

Question 31

Negative Reinforcement

Answer 31

With negative reinforcement, something uncomfortable or otherwise unpleasant is taken away in response to a stimulus. Over time, the target behavior should increase with the expectation that the unpleasant thing will be taken away. (NSCA CPT, pg. 154)

Question 32

Intrinsic Motivation

Answer 32

Intrinsic motivation refers to behavior that is driven by internal rewards. (NSCA CPT, pg. 154)

Question 33

Extrinsic Motivation

Answer 33

Extrinsic motivation refers to behavior that is driven by external rewards such as money, fame, grades, and praise. (NSCA CPT, pg. 154)

Question 34

Self-talk

Answer 34

Self talk is the way you talk to yourself, or your inner voice. You might not be aware that you’re doing it, but you almost certainly are. Self talk is important because it has a big impact on how you feel and what you do. (NSCA CPT, pg. 158)

Question 35

Mental Imagery

Answer 35

Mental imagery can be defined as pictures in the mind or a visual representation in the absence of environmental input. (NSCA CPT, pg. 158)

Question 36

S in SMART goals

Answer 36

Specific (NSCA CPT, pg. 153)

Question 37

M in SMART goals

Answer 37

Measurable (NSCA CPT, pg. 153)

Question 38

A in SMART goals

Answer 38

Action oriented (NSCA CPT, pg. 153)

Question 39

R in SMART goals

Answer 39

Realistic (NSCA CPT, pg. 153)

Question 40

T in SMART goals

Answer 40

Time bound (NSCA CPT, pg. 153)