Behavior Changing Principles

Question 1

What are the three main categories of determinants for participation and adherence to physical activity?

Answer 1

Personal Attributes
Environmental Factors
Physical-activity Factors

Question 2

What are some examples of personal attributes that influence participation and adherence to physical activity?

Answer 2

Demographics
Health Status
Physical Activity History
Psychological Traits
Knowledge, Attitude and Beliefs

Question 3

What are some examples of environmental factors that influence participation and adherence to physical activity?

Answer 3

Access to facilities
Time
Social Support

Question 4

What are some examples of physical-activity factors that influence participation and adherence to physical activity?

Answer 4

Intensity
Injury

Question 5

How many adults in America (out of 10) have a chronic disease?

Answer 5

6

Question 6

How many adults in America (out of 10) have two or more chronic diseases?

Answer 6

4

Question 7

What demographics are associated with lower levels of physical activity?

Answer 7

Increasing age
Fewer years of education
Low income

Question 8

How does gender affect adherence to exercise?

Answer 8

In general, males tend to adhere to exercise more than females. Females tend to find the psychological benefits, physical conditioning, and physical appearance most important reasons for exercising.

Question 9

What affect does age have on adherence levels relating to group fitness?

Answer 9

Age is unrelated to adherence to exercise for group fitness environments.

Question 10

How is health perception related to adherence to physical exercise?

Answer 10

Individuals who perceive their health to be poor are unlikely to be physically active or adhere to a fitness plan

Question 11

How may the intensity of an exercise program influence a person’s adherence level?

Answer 11

For some, as intensity increases, enjoyment declines. This is not true for all.

Question 12

What does OARS stand for?

Answer 12

Open Questions
Affirming
Reflecting
Summarizing

Question 13

What are some important nonverbal skills for GFIs?

Answer 13

Voice Quality (firm & confident)
Eye Contact
Facial Expressions
Hand Gestures
Body Position

Question 14

What is important about hand gestures for GFIs?

Answer 14

People are most comfortable when instructor uses relaxed, fluid hand gestures. Fidgeting hands, clenched fists, abrupt gestures, and finger pointing can be distracting.

Question 15

What is cultural competence?

Answer 15

The ability to understand and interact effectively with people from other cultures.

Question 16

What is the health belief model?

Answer 16

States that people’s ideas and underlying emotions about illnesses, prevention, and treatments may influence health behaviors and decisions about changing health behaviors. At least four variables influence the decision to change.

Question 17

According to the Health Belief Model, what are the four general variables that influence a person’s decision to change?

Answer 17

Health Threat - Perceived Susceptibility
Health Threat - Perceived Seriousness
Health Behavior - Benefits
Health Behavior - Barriers

Question 18

What are the two components of the health behavior belief in the health belief model?

Answer 18

Benefits
Barriers

Question 18

What are the two components of the health threat belief in the health belief model?

Answer 18

Perceived Susceptibility
Perceived Seriousness

Question 19

What is the Transtheoretical Model of Behavior Change also known as?

Answer 19

TTM
Stages of Change Model

Question 20

What are the five stages of behavioral change according to TTM?

Answer 20

Precontemplation
Contemplation
Preparation
Action
Maintenance

Question 21

What is the Precontemplation stage according to the stages-of-change model?

Answer 21

The stage where individuals are inactive and not intending to become more active.

Question 22

What is the Contemplation stage according to the TTM?

Answer 22

Where people are still inactive, but thinking about becoming more active in the near future.

Question 23

What is the Preparation stage according to TTM?

Answer 23

Marked by some engagement in physical activity. Still is inconsistent.

Question 24

What is the Action stage in the Stages-of-Change model?

Answer 24

Where individuals are engaging in physical activity but have been doing so for less than 6 months.

Question 25

What is the Maintenance stage in the TTM?

Answer 25

Regular physical activity for longer than 6 months.

Question 26

What are six sources of Self-Efficacy?

Answer 26

Past performance experience Vicarious experience Verbal persuasion Physiological state appraisals Emotional state and mood appraisals Imaginal experiences.

Question 27

What is Self-Efficacy?

Answer 27

The perceived abiiity to successfully achieve a particular goal.

Question 28

What is Decisional Balance?

Answer 28

The evaluation of the pros and cons of adopting/maintaining an activity program

Question 29

What is self-determination theory?

Answer 29

It examines two basic types of motivation - autonomous and controlled.

Question 30

What are the three needs for supporting intrinsic motivation according to Self-Determination Theory?

Answer 30

Autonomy Competence Relatedness

Question 31

What is a task-involving environment in the exercise setting?

Answer 31

Promotes a focus on individual effort and improvement where everyone is made to feel valued and welcomed and cooperation is fostered among everyone in the setting.

Question 32

What is an ego-involving environment in the exercise setting?

Answer 32

Highlights the most skilled or fit participants in a group and rivalry is encouraged.

Question 33

What are some ways to create a task-involving climate?

Answer 33

Emphasizing process goals over outcome goals Not comparing participants Celebrating accomplishments

Question 34

What are the tenets of the ACE Mover Method?

Answer 34

Each professional interaction is participant centered, they are experts on themselves. Open-ended questions and active listening used during every interaction with class participants. Each participant viewed as resourceful and capable of change.

Question 35

What is the ACE ABC approach?

Answer 35

Ask open-ended questions Break down barriers Collaborate

Question 36

What are the tenets of the ACE RRAMP approach?

Answer 36

Respect Recognition Alignment (cooperation) Mistakes (part of learning) Participant (unique)

Question 37

What are the SMART guidelines for setting goals?

Answer 37

Specific Measurable Attainable Relevant Time-bound

Question 38

What are some cognitive distortions that reinforce irrational and harmful thoughts?

Answer 38

Jumping to conclusions All-or-nothing thinking Magnification Overgeneralizing Personalization and Blame Labeling

Question 39

What is the Jumping to Conclusions cognitive disorder?

Answer 39

Mindreading and fortune telling.

Question 40

What is Overgeneralizing?

Answer 40

Seeing one single event as a never-ending pattern of defeat or disappointment.

Question 41

What is magnification (Catastrophizing) and Minimization

Answer 41

Blowing things out of proportion, or shrinking something to make it seem less important.

Question 42

What is Personalization and Blame as a Cognitive Disorder?

Answer 42

Blaming yourself or taking responsibility for something that was not your fault, or blaming other people for something that was at least partially your fault.

Question 43

What is All-or-Nothing Thinking sometimes called?

Answer 43

Black and white thinking.

Question 44

What is rapport?

Answer 44

A relationship of trust and mutual understanding.