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Flashcards in Chapter 2 Deck (58):
1

What percentage of US adults meet their aerobic and resistance activity reccomendations?

20%

2

The likelihood that someone will stick with a program once they start.

Adherence

3

The voluntary and active involvement in an exercise program.

Exercise Adherence

4

What is the best tactic for creating exercise adherence?

Maximizing experience of current clients

5

What are some factors which effect adherence?

Environment, support, leadership, knowledge

6

Exercise adoption is mainly based on what concept?

Behavior change

7

Behavior change requires clients to do what?

Break old habits and develop new ones

8

Psychological drive that gives behavior direction and purpose.

Motivation

9

What are some examples of sources of motivation

Concern for health, upcoming events, better looks, peer pressure

10

What is the most important factor of motivation?

The individual

11

What method is employed In the transtheoretical model of behavior change?

Using methods of intervention specific to an individual's stage of change

12

In order to make a change the individual must:

Be at least somewhat ready for change

13

Motivation to start is ____ as motivation which keeps people going.

Not the same

14

What are some ways a trainer can support motivation?

Practicing awareness, communication, consistency

15

Recommendations for PA can be _____ to a new exerciser

Intimidating

16

What is the best way to introduce guidelines for PA to a new exerciser?

Break them down into manageable and achievable programs

17

What is the flaw in following PA guidelines too closely?

Can limit individuality of programs

18

True or False? A "one size fits all" approach is typically effective.

False

19

What percentage of individuals who begin a new program drop out within 6 months?

50%

20

What skills must a trainer use to create a well rounded program?

Interpersonal, communication, and program design

21

Motivation is also described as

A personality trait

22

Where are some places which motivation can come from?

Encouragement, guidance, support, things, ideas, events

23

It Is ______ to motivate someone who does not want to be motivated.

almost impossible

24

In order to be an effective motivator, the trainer must ensure that the individual:

buys into the process and the motivator

25

True or False? Attitude towards exercise is the factor of motivation.

False

26

A person is engaged in exercise activity for the inherent pleasure and experience that comes from the engagement itself.

Intrinsic Motivation

27

What are some reasons for intrinsic motivation?

Social engagement, challenge, skill development

28

Which type of motivation is associated with greater exercise participation?

Intrinsic motivation

29

People who report being active because they enjoy it are typically what type of motivation?

Intrinsic

30

Intrinsic motivation is associated with what during training sessions?

Positive attitudes and emotions, maximum efforts, and persistence

31

Is intrinsic motivation common?

No

32

A person is engaging in exercise for any benefit other than for the joy of participation.

Extrinsic Motivation

33

What are some types of motivation which are associated with extrinsic motivation?

Lose weight, be health, make spouse happy, look good, meet new people

34

What negative feelings are sometimes associated with extrinsic motivation?

Tension, guilt, or pressure

35

True or False? People are often both intrinsically and extrinsically motivated.

True

36

What are some ways which a trainer can maximize the clients experience and situational motivation?

Creating mastery, providing consistent and clear feedback, including client in aspects of client design, creating an aesthetically pleasing workout environment

37

Motivation while people are actually exercising.

Situational Motivation

38

What are some ways to increase situational motivation using control?

Empowering the client with the perception of control over his/her participation, and actually give the client control over some aspects.

39

Trainers should _____ not _____.

Teach
Control

40

What are some things that can diminish intrinsic motivation?

Controlling or manipulating the client

41

Poor client independence =

less motivated clients

42

What are people more likely to do when they enjoy their experience?

Continue with the trainer despite independence. Stick with an exercise program.

43

The belief in one's own capabilities to successfully engage in a physical-activity program.

Self-efficacy

44

What are some things a person's self-efficacy can influence?

Thought patterns, emotional responses, and behavior

45

What is a precursor for motivation?

Self-Efficacy

46

When people ____ they can do it, they do so with _____ and _____ and ____.

Believe, positive attitude, more effort, more persistence.

47

What two things can be used to gauge a client's self-efficacy?

Communication and awareness

48

What is a good way to increase a clients self-efficacy?

Empower them with short term success, like mastery a workout.

49

Returning to an inactive state and discontinuing PA program.

Relapse

50

What are some possible causes of relapse?

Vacation, illness, scheduling, etc.

51

Major key to avoiding a relapse =

Planning and preparing for the possibility.

52

A great way to prepare a client for the possibility of a relapse is:

Educating the client on the possibility so they are prepared and know how to get back on track.

53

What are some barriers to recovering from a relapse?

Time, finances, priority, scheduling, support issues, dislikes, etc.

54

What is an important thing to remember when considering client relapse?

Training is only one aspect of the clients life.

55

What is one of the most important coping strategies for a relapse?

Social support

56

A good way to increase a clients social support is:

To increase support from family and friends, get creative and involve the clients home life somehow

57

What are two ways a 1st degree relative or spouse can help increase adherence.

Joint participation
Demonstration of a positive attitude

58

What are some ways a trainer can create a support system for a client?

Maximize group involvement. Make clients feel like they belong. Make clients part of the team.