Ace Flashcards
Intrinsic motivation
This is where a person truly gets pleasure from working out and exercising. This will increase adherence because of the emotions and pleasure one gets from working out.
Extrinsic motivation
This is where someone is motivated to see the results/benefits of exercise but does not actually like doing it. Some benefits are living a healthier lifestyle, to look good, to lose weight. This is where a feeling of guilt or pressure motivates them to start exercising instead of actually enjoying exercising.
Self-efficacy
This is the belief in your own capability to partake in an exercise program.
Strategies to keeping social support
Looking for and finding a good workout partner
Questioning your family and friends so that they can be encouraging and so that they can remind you of appointments and goals.
Start some “fun” exercise contests
Incorporate friends and family to increase the social aspect of exercise
Find a type of exercise that is enjoyable for you
Assertiveness
This is being straightforward and honest when expressing your beliefs, feelings, and thoughts.
Self regulation
This is where you teach your clients how to take their own behavior under control instead of you always doing it for them.
Locus of control
belief that one has personal control of their health and its outcome.
Environmental factors
- The ability to access training facilities
- Having enough time
- Having social support
Rapport stage
A positive first impression is important
Verbal and nonverbal: confidence while speaking (non-hesitant), Friendly eye contact, genuine facial expressions, minimizing hand gestures, good posture/body positioning.
Investigation stage
Demonstrate active and effective listening skills
Encourage your client
Paraphrase
Ask your client open-ended questions
Reflect
Summarize
Respond to your client’s difficult disclosures
SMART goals
SMART goal setting Specific Measurable Attainable Relevant Time-bound
Planning stage
This is when your client is now ready to start exercising. The personal trainer organizes an exercise routine with the client.
Process goals
This is something the client does such as completing four workouts this week.
Product goals
Achieving quantitative goals such as losing 3 pounds or setting a personal record on the squat.
Motivational interviewing
Using probing questions to find out more Listen actively and effectively Give your client educational information Maintain a friendly conversation Increasing self-confidence Encourage your client
Action stage
Your client begins to workout
Safe number for losing weight
2 lbs a week
Cognitive learning
Use the strategies of tell, show and do in order to provide opportunities to practice. This is the stage that your clients are trying to learn and understand a new skill.
Associative learning
This is when your clients have already mastered the basics of the skill and are prepared for specific feedback in order to refine that skill.
Autonomous learning
This is when your client can perform a motor skill naturally and effectively.
The health belief model
This is where the threat of developing health problems motivates individuals to change their behaviors and to start exercising.
Perceived seriousness
The more serious the health threat is, the more likely an individual is to change their habits and start exercising.
Perceived susceptibility
These are the feelings that an individual has about their chances of obtaining a health threat.
Factors that affect self efficacy
Based on past experiences and performance Vicarious experiences Verbal persuasion: feedback Appraisals of physiological states Mood appraisals and emotional states Imaginal experiences
Stages of change
Pre-contemplation Contemplation Preparation Action Maintenance
Pre contemplation
This is a person who is not even thinking about exercising. Very sedentary.
Contemplation
This is a sedentary individual that is considering starting a workout routine as they begin to see the negative outcomes of being sedentary.
Preparation
This is a person who works out sometimes and is physically and mentally preparing themselves to start a program.
Action
This is a person who has been exercising regularly but for less than six months.
Maintenance
This is somebody who has been exercising regularly for more than six months
Operant conditioning
This is the process where one’s behaviors are impacted by their consequences.
Antecedents
This is a stimulus that comes before a behavior and commonly signals the consequences of behavior.
Stimulus control
This is when antecedents are controlled within the environment in order to increase the chance of desirable behaviors.
Shaping
This is crucial for constructing self-efficacy
Gradually increasing the demands for a behavior or a skill after positive reinforcement.
The program is too easy = the client will get bored
The program is too difficult = client will feel overwhelmed, inadequate and discouraged
Both scenarios lead to higher dropout rates
Observational learning
Be conscious of the exercise and health behaviors of the people that surround your client. This directly impacts their success.
Self monitoring
Helps to keep clients on the right path with their program participation as well as the progress (or lack thereof).
Helps to identify barriers
This requires self-reflection as well as honesty from clients
Journaling
