Chapter 19 Flashcards

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1
Q

Stages of Change

A
  1. Precontemplation 5.
  2. Contemplation 4.
  3. Preparation 3.
  4. Action 2.
  5. Maintenance 1.

1- 5 is Progress; 5 - 1 is Relapse

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2
Q

Questions to assess a clients stage

A
  1. What experiences with physical activity have you had in the past?
  2. What worked best to help you stick to an exercise program?
  3. What worked the least? What contributed to you quitting an exercise program?
  4. During the last 6 months, what kept you from exercising?
  5. How did you keep up with an exercise program when disruptions got in the way? Lack of time? Travel? Holidays?
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3
Q

The key to all stages

A

education

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4
Q

What does S.M.A.R.T goals stand for

A
Specific
Measurable
Attainable
Realistic
Timely
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5
Q

What 2 types of goals are there

A
  1. Process (client should focus on this)

2. Product

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6
Q

Verbal Communication

A
  1. What speaker means
  2. What speaker says
  3. What listener hears
  4. What listener thinks speaker means
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7
Q

What are the types of support?

A
  1. Instrumental
  2. Emotional
  3. Informational
  4. Companionship
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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

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9
Q

Barriers to Exercise

A
  1. Time
  2. Unrealistic Goals
  3. Lack of Social Support
  4. Social Physique Anxiety
  5. Convenience
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10
Q

Strategies to Enhance Exercise Adherene

A

Behavioral Strategies:

  1. Self-Management
  2. Goal Setting
  3. Self-Monitoring

Cognitive Strategies

  1. Positive Self-Talk
    - psyching up
    - Imagery
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11
Q

Exercise imagery

A

The process created to produce internalized experiences to support or enhance exercise participation

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12
Q

Psychological Benefits of Exercise

A
  1. Promotes positive mood
  2. Reduces stress
  3. Improves sleep
  4. Reduces depression & anxiety
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