Section 2 - Chapter 4 Flashcards
1
Q
Physical Activity
A
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).
2
Q
Adherence
A
The level of commitment to a behavior or plan of action.
3
Q
Autonomy
A
Acting in accordance with how one wants to behave.
4
Q
Intrinsic motivation
A
When people engage in an activity or behavior because they feel a sense of satisfaction.
5
Q
Third space
A
A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.
6
Q
Behavior Change Techniques (BCTs)
A
Client interventions that are used to change some determinant of behavior.
7
Q
Self-efficacy
A
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
8
Q
Ambivalence
A
Describes a person’s state of mixed feelings about a situation.
9
Q
Self-monitoring
A
Observing, measuring, & evaluating one’s own behavior, often in the form of a diary or log.
10
Q
Determinants of Behavior
A
Refers to the psychological, social, or environmental factors that influence behavior.
11
Q
Intention
A
A construct that captures motivational factors that influence behavior. It indicates how hard people are willing to try & how much effort they are planning to exert.
12
Q
Self-determination theory
A
A broad theoretical framework for the study of human motivation.
13
Q
Autonomous motivation
A
When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.
14
Q
Planning
A
A concrete representation of when and where exercise will occur.
15
Q
Attitudes
A
The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.
16
Q
Outcome expectations
A
The expected positive + negative consequences of a behavior.
17
Q
Stress
A
The state of mental or emotional tension from demanding circumstances.
18
Q
Perceived behavioral control
A
An evaluation of whether one has the means, resources, and opportunities to perform a behavior.
19
Q
Affective judgment
A
Referred to expected pleasure or enjoyment
20
Q
Subjective norms
A
Belief that an important person or group of people will approve and support a behavior.
21
Q
Which of the following is one of the strongest determinants of physical activity in adults?
A
Self-efficacy
22
Q
Precontemplation
A
Client does not exercise and is not planning to start exercising within 6 months.
23
Q
Contemplation
A
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.
24
Q
Preparation
A
The client intends to act in the near future, usually within the next month.
25
Action
The client has made specific modifications in their exercise routine within the past 6 months.
26
Maintenance
The client has been exercising for more than 6 months and is working to prevent relapse.
27
What are the 6 stages of change?
Pre-contemplation, Contemplation, Preparation, Action, + Maintenance
28
Decisional Balance
Reflects the clients' weighing of the pros + cons of changing
29
Which type of goals helps those in the contemplation stage?
Small achievable goals help people in contemplation build self-efficacy and gain momentum.
30
Which type of goals helps those in the preparation stage?
Motivational Interviewing, which is discussed later in this chapter, can be a highly beneficial BCT to use with all new potential clients, helping to uncover their underlying desires and turn a plan into action.
31
Action
specific plans should be put in place in advance if a client misses a scheduled session with suggestions for maintaining progress, such as supplying preplanned “emergency” workouts that they can do from home.
32
If a client happens to cancel a session, the fitness professional should do at least one of the following two things:
1. Ask the client when they would like to reschedule the session.
2. Prompt the client to make a plan for continuing to exercise in the interim, if the rescheduled session is not soon (within 24–48 hours).
33
Maintenance
Inviting other people to exercise with them or making plans to make up missed sessions, to avoid relapsing back to earlier stages.
33
Maintenance
Inviting other people to exercise with them or making plans to make up missed sessions, to avoid relapsing back to earlier stages.
34
Maintenance Stage
Have you been routinely exercising for more than 6 months?
35
Action Stage
Have you been routinely exercising for less than 6 months?
36
Preparation Stage
Are you making set plans to begin an exercise program within the next 6 months?
37
Contemplation Stage
Do you think you need to increase the amount you exercise?
38
What does the term decisional balance refer to?
The client’s weighing of the pros and cons of changing a behavior
39
Empathy
The ability to identify with another person’s feelings, attitudes, or thoughts.
40
Rapport
A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well.
41
Reflective listening
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.
42
Active Listening
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.
43
Close-ended questions
Directive questions that can be answered with one word, typically a yes or no.
44
Open-ended questions
Non-directive questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.
45
Reflective Listening
The process of seeking to understand the meaning of the speaker's words + restating the idea back to the speaker to confirm that they were understood correctly.
46
Active Listening
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.
47
Close-ended questions
Directive questions that can be answered with one word, typically a yes or no.
48
Open-ended questions
Non-directive questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.
49
Collecting summaries
Short sentences that continue the client’s thoughts and add momentum to the conversation.
50
Linking summaries
Summaries that tie together information the client has presented, perhaps even from previous sessions.
51
Transitional summaries
Summaries used to wrap up a session or announce a shift in focus.
52
What are the three types of summaries?
Collecting summaries, linking summaries, + transitional summaries
53
Affirmations
Positive statements about character strengths
54
Nonverbal Communication
Information derived from bodily cues, not speaking.
55
Motivational Interviewing
Client-centered, directive method for enhancing intrinsic motivation to change by exploring + resolving ambivalence.
56
Self-discrepancy
An internal conflict that occurs when an individual compares their actual self with their ideal self.
57
Sustain talk
Talk that represents and predicts movement away from change.
58
Change talk
Talk that reflects movement of the person toward behavior change.
59
Questions that promote change?
What might you want to change?
What do you think might happen if you didn’t make any changes?
Do you think this could work for you?
If you decided to make this change, what would be different in your life?
60
Questions that provoke resistance?
Why don’t you want to change?
What makes you think that you’re not at risk?
Why don’t you just do this?
Why can’t you make this change to your schedule?
61
What is the defining feature of the contemplation phase?
Ambivalence
62
SMART Goals
Specific, Measurable, Attainable, Realistic, + Timely
63
What are the four goal functions?
1. Directing attention and effort toward relevant activities and away from counterproductive activities
2. Energizing action and effort
3. Influencing persistence of effort
4. Leading people to seek out goal-relevant information (Locke & Latham, 2002)
64
Specific
E.g., "I want to lose 5 pounds (2.2 kg)," which precisely details that the goal will be achieved when 5 pounds are lost.
65
Measurable
Regularly scheduled weigh-ins can track a weight loss goal by recording the date and the client’s scale weight each time
66
Attainable
Challenging, yet achievable
67
Outcome goals
Goals focused on the end result
68
Process goals
Tasks that are pursued to reach a final outcome
69
Realistic goals
who works 10 or more hours per day, to lose 100 pounds (45 kg) in 6 months
70
Timely
Specific timeframes with frequent check ins.
71
SMART Goal
I will gain 5 pounds (2.27 kg) of muscle within 5 months, starting today, by weight lifting a minimum of 4 days per week for 1 hour each session.
I will reduce my blood pressure by five points within 6 months by walking a minimum of 30 minutes each day and reducing my daily salt intake to no more than 2,300 milligrams per day.
I will lose 10 pounds (4.53 kg) of body fat within 3 months by reducing my daily calories from 3,000 to 2,000 per day and exercising at a moderate intensity at a minimum of 150 minutes per week.
72
Individualizing goals f/clients
What are your biggest concerns about your health and exercise habits?
What work are you prepared to do to reach your goal?
How motivated are you to reach your goal?
What have you tried in the past to reach your goal?
Did it succeed? Why or why not?
What has prevented you from reaching your goal in the past?
Have you already started making changes to your exercise or dietary habits?
73
Enhancing self-efficacy
Including action planning, reinforcing effort or progress toward exercise, providing instructions, self-monitoring, and social support
74
Implementation Intentions
A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.
75
Coping plans
A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.
76
Self-monitoring
provides information needed for setting realistic goals and assessing progress toward those goals. Self-monitoring allows individuals to identify external triggers that lead them to behave in certain ways
77
Self-talk
Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.
78
Self-monitoring logs provide the client with several benefits, including the following:
Opportunity to observe progress over time, which can enhance confidence
Accountability if the client knows that the fitness professional is going to ask to see the log
Awareness of precursors to behavior, which can serve to identify barriers or facilitators of exercise
79
Reverse Listing
Replacing negative statements with positive statements.
80
Stopping
The act of saying “stop” out loud to undesired statements.
81
Cognitive Fusion
When people believe the exact content of their own thoughts.
82
Imagery
The process created to produce internalized experiences.
83
Appearance Imagery
When a person imagines appearance or health related outcomes.
84
Energy Imagery
When a person creates mental images that increase energy and/or relieve stress.
85
Technique Imagery
When individuals mentally rehearse their technique
86
Psyching up
The process to get oneself into a state of psychological readiness for performance.
87
What do the health benefits of exercise depend on?
A long-term commitment
88
What are cognitive strategies intended to do?
Alter the way someone thinks about an activity
89
What is another term for vague goals?
Subjective goals
90
At what point should a client’s first exercise program be designed?
After the initial consultation
91
A client is asked to record what exercises they perform, how much they eat, and how much they sleep. Which of these strategies is the client using?
Self-monitoring
92
What behavior change technique is a specific plan that drives behavior by identifying cues toward action?
93
A client is asked, "Why do you want to lose weight?" This is an example of what kind of question?
Open-ended
94
What type of imagery occurs when a client imagines health-related outcomes?
95
Intentions are a good predictor of behavior, but what has been shown to help translate intentions into behavior?
96
When a Certified Personal Trainer wants to enhance a client's self-efficacy by breaking down exercises or goals into easier-to-achieve tasks, what behavior change technique are they using?
Set specific tasks
97
What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?
Motivational Interviewing
98
When a client makes a statement that supports their current behavior, what is this called?
Sustain talk
99
Which of the following describes attitude?
The degree to which a person has a favorable or unfavorable evaluation of a behavior
100
A Certified Personal Trainer is speaking with a client who is not currently doing any consistent aerobic training. They ask how ready the client is to do aerobic training once a week for 30 minutes, using a scale of 1 to 10, with 1 representing "not at all ready" and 10 representing "completely ready." If the client is at a 9, what stage of change are they in?
Preparation
101
A Certified Personal Trainer asks a client who is not currently doing any aerobic training how ready they are to do aerobic training one time per week for 30 minutes using a scale of 1 through 10, with 1 representing not at all ready and 10 representing completely ready. They say they are at a 1; what stage of change are they in?
Precontemplation
102
"When I am done with work, I will run for 30 minutes," what are they doing?
103
What term is defined as the generic modifiable factors that impact behavior?
Determinants
104
BCT
Behavior Change Techniques
105
Unrealistic goals can become a barrier when which of the following happens?
When goals are not adjusted
106
A Certified Personal Trainer has been listening to a client's goals. After the client is done speaking, the trainer restates the goals back to the client. What best describes the approach the trainer is using?
Reflective listening
107
What stage of change is a person in if they are planning on exercising within the next 6 months?
Contemplation
108
Which subtopic of psychology deals with how the environment affects exercise behavior?
Sport + exercise psychology
109
A client has thoughts that they cannot exercise on their own, that they look silly doing it, and that other people are watching them. They believe these thoughts to be true. What is occurring?
Cognitive Fusion
110
Providing encouragement and being empathetic is an example of which type of social support?
Emotional Support
111
A client is asked to record what exercises they perform, how much they eat, and how much they sleep. Which of these strategies is the client using?
Self-monitoring
112
Ambivalent people may be reluctant to start an exercise program. What should the fitness professional focus on when helping a potential client overcome this barrier?
Probe further to determine other barriers they are experiencing and possible motives to participate.
113
Social physique anxiety is best defined by which statement?
When someone feels insecure about how they think others are viewing their body
114
What behavior change technique is a specific plan that drives behavior by identifying cues toward action?
Implementation Intention
115
A long-term client has recently indicated that she wants to start training for a fitness competition and, due to her competitive nature, she indicates that she wants to win. Which type of motivation is driving her?
Extrinsic motivation
116
A Certified Personal Trainer asks a client who is not currently doing any aerobic training how ready they are to do aerobic training one time per week for 30 minutes using a scale of 1 through 10, with 1 representing not at all ready and 10 representing completely ready. They say they are at a 1; what stage of change are they in?
Precontemplation
117
A benefit of being part of an exercise group includes camaraderie, which is described by which of the following statements?
Participants are forming connections with people who are attempting to achieve similar results, while experiencing feelings of friendship, closeness, and loyalty.
118
Extrinsic motivation is characterized by which of the following?
Participating in an activity or behavior for some type of reward or recognition from others.
119
Which statement best demonstrates empathy?
I know that finding time to exercise is hard. I struggle to get it done sometimes as well.
120
Social support is best described by which statement?
The intentional things that people do to assist others to achieve a specific behavior
121
Which of the following is an example of a client's intrinsic motivation for exercise?
Exercising because it is fun
122
Which type of support describes the actions that a person takes to help another person engage in exercise?
Instrumental support
123
A client has been journaling their behavior. They find that if they get home and sit on the couch to watch television, they do not end up exercising. But if they bring their gym clothes to work with them and change before leaving the office, they are more likely to exercise. Which behavior change technique are they using?
Coping planning
124
Long-term exercise adherence is associated with which type of motivation?
Intrinsic motivation
125
Informational support would be provided by which example?
Teaching a client how many minutes of cardio they should be accumulating each day
126
Social support is best described by which statement?
The intentional things that people do to assist others to achieve a specific behavior
127
Which of the following most closely resembles a SMART goal?
I want to lose 20 pounds over the next 8 months.
128
When a client makes a statement that supports their current behavior, what is this called?
Sustain talk
129
A new client has indicated that they are exercising due to advice from their physician, but they are generally amotivated. What would be the best choice for the personal trainer in their initial meeting?
Inquire further about what their motives are for participating.
130
Empathy is best described as?
The ability to identify with how another person feels
131
At which stage of change are self-efficacy levels generally the highest?
Maintenance
132
Not having someone to exercise with would be an example of which type of barrier?
Lack of social support
133
Informational support would be provided by which example?
Teaching a client how many minutes of cardio they should be accumulating each day
134
A Certified Personal Trainer has been listening to a client's goals. After the client is done speaking, the trainer restates the goals back to the client. What best describes the approach the trainer is using?
Reflective listening
135
An important aspect of an established exercise group includes which of the following?
Once the group is formed, no other participants are allowed in.
136
Intentions are a good predictor of behavior, but what has been shown to help translate intentions into behavior?
Planning
137
Loaning some exercise bands to a client who is scheduled to go on vacation is an example of which type of social support?
Instrumental Support
138
The impact that family members, peers, or coworkers have over someone's decision to exercise describes which of the following terms?
Group Influence
139
A new client is having trouble managing her busy schedule and has cancelled her last 3 personal training sessions. What is the best option for the fitness professional?
Help the client determine her barriers, and talk through strategies to overcome them.
140
A benefit of being part of an exercise group includes comraderie, which is described by which of the following statements?
Participants are forming connections with people who are attempting to achieve similar results, while experiencing feelings of friendship, closeness, and loyalty.
141
Which of the following is an example of a client's intrinsic motivation for exercise?
Exercising because it is fun
142
What stage of change is a person in if they have been exercising consistently for 6 months or longer?
Maintenance
143
What behavior change technique is a specific plan that drives behavior by identifying cues toward action?
Implementation Intention
144
Self-esteem is defined by which of the following?
How someone evaluates their own self-worth physically, emotionally, and socially
145
At the beginning of an exercise session, a client has shared that they are in a bad mood and would rather skip the session. Which of the following observations should the fitness professional share with the client?
Exercise is known to improve mood, even with bouts as short as 10 minutes, so exercise is a good remedy.
146
Which type of professionals are qualified to counsel individuals who are diagnosed with depression, using exercise as a supplemental treatment?
Psychologist or psychiatrist
147
If a Certified Personal Trainer helps a client improve their technique by using guided practice to enhance confidence, what determinant of behavior are they targeting?
Self-efficacy
148
Which of the following is an open-ended question?
What can you tell me about your past exercise experiences?
149
What stage of change is a person in if they are not planning on exercising within the next 6 months?
Precontemplation
150
Which term best describes when someone has mixed feelings about exercise and can see both the pros and cons of participating?
Ambivalence
151
Having an informal role in an exercise group is demonstrated by which example?
Planning social gatherings for the group
152
Social physique anxiety is more prevalent in which population?
Females
153
Which of the following reasons for group exercise participation is described as having a schedule and being able to anticipate what the exercise experience will be like?
Consistency
154
Social physique anxiety is best defined by which statement?
When someone feels insecure about how they think others are viewing their body
155
When a Certified Personal Trainer wants to enhance a client's self-efficacy by breaking down exercises or goals into easier-to-achieve tasks, what behavior change technique are they using?
Set specific tasks
156
Which of the following is true about body image?
Body image may not match reality, and people may view their bodies in a negative way and evaluate themselves inaccurately.
157
A client who has been training for 6 months has recently moved farther from the fitness facility. Which barrier should she be preparing to overcome?
Convenience
158
A community could influence physical activity for its inhabitants by doing which of the following?
Creating more green spaces, playgrounds, and walking trails
159
When it comes to barriers to exercise, which statement is correct?
Barriers to exercise are often cited by people who are sedentary or infrequently active
160
What is the difference between open-ended and closed-ended questions?
Open-ended allows for elaboration, while closed-ended allows for one-word answers.
161
If a client is using social media to find inspiration, information, or support for their fitness endeavors, it would be an example of which social construct?
Social Influence
162
When family members are not supportive of exercise-related behaviors, it can be viewed as which of the following?
Barrier to exercise
163
Research has demonstrated that moderate-intensity exercise is best for which of the following?
Dev intrinsic motivation?
164
A Certified Personal Trainer is speaking with a client who is not currently doing any consistent aerobic training. They ask how ready the client is to do aerobic training once a week for 30 minutes, using a scale of 1 to 10, with 1 representing "not at all ready" and 10 representing "completely ready." If the client is at a 9, what stage of change are they in?
Preparation
165
A client is asked to record what exercises they perform, how much they eat, and how much they sleep. Which of these strategies is the client using?
Self-monitoring
166
Which scenario best demonstrates companionship support?
Coordinating group events that are centered around physical activities
167
What part of a SMART goal involves being able to track progress?
Measurable
168
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