Chapter 2 Flashcards
What percentage of US adults meet their aerobic and resistance activity reccomendations?
20%
The likelihood that someone will stick with a program once they start.
Adherence
The voluntary and active involvement in an exercise program.
Exercise Adherence
What is the best tactic for creating exercise adherence?
Maximizing experience of current clients
What are some factors which effect adherence?
Environment, support, leadership, knowledge
Exercise adoption is mainly based on what concept?
Behavior change
Behavior change requires clients to do what?
Break old habits and develop new ones
Psychological drive that gives behavior direction and purpose.
Motivation
What are some examples of sources of motivation
Concern for health, upcoming events, better looks, peer pressure
What is the most important factor of motivation?
The individual
What method is employed In the transtheoretical model of behavior change?
Using methods of intervention specific to an individual’s stage of change
In order to make a change the individual must:
Be at least somewhat ready for change
Motivation to start is ____ as motivation which keeps people going.
Not the same
What are some ways a trainer can support motivation?
Practicing awareness, communication, consistency
Recommendations for PA can be _____ to a new exerciser
Intimidating
What is the best way to introduce guidelines for PA to a new exerciser?
Break them down into manageable and achievable programs
What is the flaw in following PA guidelines too closely?
Can limit individuality of programs
True or False? A “one size fits all” approach is typically effective.
False
What percentage of individuals who begin a new program drop out within 6 months?
50%
What skills must a trainer use to create a well rounded program?
Interpersonal, communication, and program design
Motivation is also described as
A personality trait
Where are some places which motivation can come from?
Encouragement, guidance, support, things, ideas, events
It Is ______ to motivate someone who does not want to be motivated.
almost impossible
In order to be an effective motivator, the trainer must ensure that the individual:
buys into the process and the motivator
True or False? Attitude towards exercise is the factor of motivation.
False
A person is engaged in exercise activity for the inherent pleasure and experience that comes from the engagement itself.
Intrinsic Motivation
What are some reasons for intrinsic motivation?
Social engagement, challenge, skill development
Which type of motivation is associated with greater exercise participation?
Intrinsic motivation
People who report being active because they enjoy it are typically what type of motivation?
Intrinsic
Intrinsic motivation is associated with what during training sessions?
Positive attitudes and emotions, maximum efforts, and persistence
Is intrinsic motivation common?
No
A person is engaging in exercise for any benefit other than for the joy of participation.
Extrinsic Motivation
What are some types of motivation which are associated with extrinsic motivation?
Lose weight, be health, make spouse happy, look good, meet new people
What negative feelings are sometimes associated with extrinsic motivation?
Tension, guilt, or pressure
True or False? People are often both intrinsically and extrinsically motivated.
True
What are some ways which a trainer can maximize the clients experience and situational motivation?
Creating mastery, providing consistent and clear feedback, including client in aspects of client design, creating an aesthetically pleasing workout environment
Motivation while people are actually exercising.
Situational Motivation
What are some ways to increase situational motivation using control?
Empowering the client with the perception of control over his/her participation, and actually give the client control over some aspects.
Trainers should _____ not _____.
Teach
Control
What are some things that can diminish intrinsic motivation?
Controlling or manipulating the client
Poor client independence =
less motivated clients
What are people more likely to do when they enjoy their experience?
Continue with the trainer despite independence. Stick with an exercise program.
The belief in one’s own capabilities to successfully engage in a physical-activity program.
Self-efficacy
What are some things a person’s self-efficacy can influence?
Thought patterns, emotional responses, and behavior
What is a precursor for motivation?
Self-Efficacy
When people ____ they can do it, they do so with _____ and _____ and ____.
Believe, positive attitude, more effort, more persistence.
What two things can be used to gauge a client’s self-efficacy?
Communication and awareness
What is a good way to increase a clients self-efficacy?
Empower them with short term success, like mastery a workout.
Returning to an inactive state and discontinuing PA program.
Relapse
What are some possible causes of relapse?
Vacation, illness, scheduling, etc.
Major key to avoiding a relapse =
Planning and preparing for the possibility.
A great way to prepare a client for the possibility of a relapse is:
Educating the client on the possibility so they are prepared and know how to get back on track.
What are some barriers to recovering from a relapse?
Time, finances, priority, scheduling, support issues, dislikes, etc.
What is an important thing to remember when considering client relapse?
Training is only one aspect of the clients life.
What is one of the most important coping strategies for a relapse?
Social support
A good way to increase a clients social support is:
To increase support from family and friends, get creative and involve the clients home life somehow
What are two ways a 1st degree relative or spouse can help increase adherence.
Joint participation
Demonstration of a positive attitude
What are some ways a trainer can create a support system for a client?
Maximize group involvement. Make clients feel like they belong. Make clients part of the team.
