NASM Chapter 4

Question 1

Physical activity

Answer 1

Bodily movement that results in energy expenditure and encompasses many modes and intensities. Movement that is not structured exercise such as recreational pursuits (e.g., golfing, gardening, and walking a dog).

Question 2

Adherence

Answer 2

The level of commitment to a behavior or plan of action.

Question 3

Autonomy

Answer 3

Acting in accordance with how one wants to behave.

Question 4

Intrinsic motivation

Answer 4

When people engage in an activity or behavior because they feel a sense of satisfaction.

Question 5

Third Space

Answer 5

A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.

Question 6

Behavior Change Techniques (BCTs)

Answer 6

Client interventions that are used to change some determinant of behavior.

Question 7

Self-efficacy

Answer 7

One’s belief that they can complete a task, goal, or performance; also known as self-confidence.

Question 8

Self-monitoring

Answer 8

Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.

Question 9

Determinants of Behavior

Answer 9

Refers to the psychological, social, or environmental factors that influence behavior.

Question 10

Intention

Answer 10

A construct that captures motivational factors that influence behavior. It indicates how hard people are willing to try and how much effort they are planning to exert.

Question 11

self-determination theory

Answer 11

A broad theoretical framework for the study of human motivation.

Question 12

Autonomous motivation

Answer 12

When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.

Question 13

Planning

Answer 13

A concrete representation of when and where exercise will occur.

Question 14

Attitudes

Answer 14

The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.

Question 15

Outcome

Answer 15

The expected positive and negative consequences of a behavior.

Question 16

Stress

Answer 16

The state of mental or emotional tension from demanding circumstances.

Question 17

Perceived Behavioral Control

Answer 17

An evaluation of whether one has the means, resources, and opportunities to perform a behavior.

Question 18

Affective Judgement

Answer 18

Referring to expected pleasure or enjoyment.

Question 19

Subjective Norms

Answer 19

Belief that an important person or group of people will approve and support a behavior.

Question 20

Stages of Change Model

Answer 20

Model to help change habits.

Question 21

Pre-contemplation

Answer 21

Client does not exercise and is not planning to start exercising within 6 months.

Question 22

Contemplation

Answer 22

When a person is thinking about implementing change but has not yet taken any steps to get started; an individual may take action within the next 6 months.

Question 23

Preparation

Answer 23

The client intends to act in the near future, usually within the next month.

Question 24

Action

Answer 24

The client has made specific modifications in their exercise routine within the past 6 months.

Question 25

Maintenance

Answer 25

The client has been exercising for more than 6 months and is working to prevent relapse.

Question 26

Decisional Balance

Answer 26

Reflects the clients’ weighing of the pros and cons of changing.

Question 27

Empathy

Answer 27

The ability to identify with another person’s feelings, attitudes, or thoughts.

Question 28

Rapport

Answer 28

A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well.

Question 29

Reflective Listening

Answer 29

The process of seeking to understand the meaning of the speaker’s words and restating the idea back to the speaker to confirm that they were understood correctly.

Question 30

Active Listening

Answer 30

Listening style that involves having genuine interest in what the speaker is saying; requires the listener to fully concentrate to understand the speaker’s message.

Question 31

Close-ended questions

Answer 31

Directive questions that can be answered with one word, typically a yes or no.

Question 32

Open-ended questions

Answer 32

Nondirective questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.

Question 33

Collecting Summaries

Answer 33

Short sentences that continue the client’s thoughts and add momentum to the conversation.

Question 34

Linking Summaries

Answer 34

Summaries that tie together information the client has presented, perhaps even from previous sessions.

Question 35

Transitional Summaries

Answer 35

Summaries used to wrap up a session or announce a shift in focus.

Question 36

Affirmations

Answer 36

Positive statements about character strengths.

Question 37

Motivational Interviewing

Answer 37

Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.

Question 38

Self-discrepancy

Answer 38

An internal conflict that occurs when an individual compares their actual self with their ideal self.

Question 39

Sustain Talk

Answer 39

Talk that represents and predicts movement away from change.

Question 40

Change Talk

Answer 40

Talk that reflects movement of the person toward behavior change.

Question 41

SMART Goals

Answer 41

Specific Measurable Attainable Realistic Timely

Question 42

Outcome Goals

Answer 42

Goals focused on the end result.

Question 43

Process Goals

Answer 43

Tasks that are pursued to reach a final outcome.

Question 44

Implementation Intentions

Answer 44

A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.

Question 45

Coping plans

Answer 45

A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.

Question 46

self-talk

Answer 46

Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.

Question 47

Reverse listening

Answer 47

Replacing negative statements with positive statements.

Question 48

Stopping

Answer 48

The act of saying “stop” out loud to undesired statements.

Question 49

Cognitive Fusion

Answer 49

When people believe the exact content of their own thoughts.

Question 50

Imagery

Answer 50

The process created to produce internalized experiences.

Question 51

Appearance Imagery

Answer 51

When a person imagines appearance or healthrelated outcomes.

Question 52

Energy Imagery

Answer 52

When a person creates mental images that increase energy and/or relieve stress.

Question 53

Technique Imagery

Answer 53

When individuals mentally rehearse their technique.

Question 54

Psyching Up

Answer 54

The process to get oneself into a state of psychological readiness for performance.