C2: Principles of Motivation and Adherence Flashcards
What is the psychological drive that gives behavior direction and purpose?
Motivation
What is the recommended amount of physical activity each week?
At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity
What is the recommendation for muscle-strengthening activities?
Engage in muscle-strengthening activities that are moderate/high intensity and involve all major muscle groups on two or more days a week
What should the goal of physical trainers be?
Physical trainers should strive to enhance the feelings of enjoyment and accomplishment that come with program participation instead of trying to make their clients more intrinsically motivated.
What else should physical trainers do?
Foster development of motivation at the contextual level, which means how the client generally views exercise and physical activity - empower client with the perception of control of his/her own participation in the programme, and give the client control.
What is self-efficacy?
The belief in one’s capabilities to successfully engage in a physical-activity program.
How is self-efficacy related to motivation?
When people believe they can effectively engage in exercise behavior, they do so with a positive attitude and more effort and persistence.
How can trainers help clients reevaluate appraisals of their physiological states?
Teach clients to appropriately identify muscle fatigue, soreness, and tiredness.
What is the most important tool in dealing with a relapse?
Personal trainers should educate their clients in advance about the potential occurrence of a relapse and prepare them in advance, so that they are able to bounce back to the activity programs soon after experiencing a relapse.
What is another important coping strategy for relapse prevention?
Personal trainers must be creative in increasing their clients’ support systems at home, as it is important to get family and/or friends involved to some degree in the programme. (join participation/demonstration of positive attitude towards participation)
What are the potential determinants for physical activity?
Personal attributes, Environmental Factors and Physical-activity factors.
What are one of the demographic variables not related to adherence levels?
Age
What is the most important and influential personal attribute variable?
Past program participation - consistent across gender, obesity and coronary heart disease status
What are all the personal attributes that will affect program participation?
Demographic variables Health Status Activity History Psychological traits Knowledge, Attitudes, Beliefs
How can personal trainers teach their clients to change their perception of time availability?
Through the use of goal setting, time management and prioritizing.
What are the environmental factors that will affect program participation?
Access to Facilities
Time
Social Support
What are the physical activity factors that will affect program participation?
Intensity
Injury
What is the relationship between physical activity and injury?
The higher the level of physical activity, the higher the risk of developing an activity-related injury.
What is the extrinsic feedback a trainer gives his/her client?
The reinforcement, error correction and encouragement that trainers give to their clients.
What is the intrinsic feedback that a client receives?
Information that client provides himself based on his own sensory systems. PTs should taper off extrinsic feedback as client motivation, efficacy and ability develop.
What is the personal trainer’s role in building program adherence?
Program Design
Role Clarity - what are the client and trainer’s roles?
Goal Setting (SMART)
Contracts/Agreements
What are the issues to keep in mind during goal setting?
Avoid setting negative goals
Reword negative goals into positive goals
Set short and long term goals
Revisit the goals on a regular basis (may need adjusting)
