Chapter 19 Flashcards
1
Q
Stages of Change
A
- Precontemplation 5.
- Contemplation 4.
- Preparation 3.
- Action 2.
- Maintenance 1.
1- 5 is Progress; 5 - 1 is Relapse
2
Q
Questions to assess a clients stage
A
- What experiences with physical activity have you had in the past?
- What worked best to help you stick to an exercise program?
- What worked the least? What contributed to you quitting an exercise program?
- During the last 6 months, what kept you from exercising?
- How did you keep up with an exercise program when disruptions got in the way? Lack of time? Travel? Holidays?
3
Q
The key to all stages
A
education
4
Q
What does S.M.A.R.T goals stand for
A
Specific Measurable Attainable Realistic Timely
5
Q
What 2 types of goals are there
A
- Process (client should focus on this)
2. Product
6
Q
Verbal Communication
A
- What speaker means
- What speaker says
- What listener hears
- What listener thinks speaker means
7
Q
What are the types of support?
A
- Instrumental
- Emotional
- Informational
- Companionship
8
Q
Behavioral reactants
A
When family members pressure or make loved ones feel guilty about exercise, that person may actually respond by exercising less
9
Q
Barriers to Exercise
A
- Time
- Unrealistic Goals
- Lack of Social Support
- Social Physique Anxiety
- Convenience
10
Q
Strategies to Enhance Exercise Adherene
A
Behavioral Strategies:
- Self-Management
- Goal Setting
- Self-Monitoring
Cognitive Strategies
- Positive Self-Talk
- psyching up
- Imagery
11
Q
Exercise imagery
A
The process created to produce internalized experiences to support or enhance exercise participation
12
Q
Psychological Benefits of Exercise
A
- Promotes positive mood
- Reduces stress
- Improves sleep
- Reduces depression & anxiety