Chapter 3 Ace

Question 1

Behavioral theory that states that at least four variables influence a persons decision to change — people’s ideas and underlying emotions about illness, prevention, and treatments may influence behaviors to change or not

Answer 1

Heath belief model

Question 2

The Heath beliefs model has these four things that lead to a decision to change— what are they?

Answer 2

Perceived susceptibility
Perceived seriousness
Benefits
Barriers

Question 3

Hypertension is what range?

Answer 3

High BP or elevation of resting BP above 130/80

Question 4

A cluster of factors associated with increased risk for coronary heart disease and diabetes—

abdominal obesity by waist
 >40in in men and >35in in women. 
Triglyceride levels >150mg/dL 
High density lipoprotein levels<40 and 50mg/dL
Blood pressure >130/85 
Fasting glucose >110mg/dL

Answer 4

Metabolic syndrome (MetsS)

Question 5

Theory that says different types of ______ influence the extent to which a person will seek out new activities and persevere at the task?

Answer 5

Self- determination theory

Question 6

Autonomous motivation or ______ motivation?

Answer 6

Intrinsically motivated —-> Client feels as if they are doing it out of OWN free will, because they want to

Question 7

Controlled motivation?

Answer 7

doing it because or pressure by demands or external forces

Question 8

Intrinsic motivation

Answer 8

Internal states, like enjoyment or personal satisfaction

Question 9

What are the 3 psychological needs that need to be met in the ‘self determination theory’ to have favorable conditions for supporting intrinsic motivation?

What are the key terms for describing them?

Answer 9

Competence: self-perception and successfully performing a task
Autonomy: self- determined, not coerced, or controlled.
Relatedness: belongingness, connected with others

Question 10

What is the difference between process and outcome goals?

Answer 10

Process goal is competing something but outcome goal can be assessed by measured outcome

Examples are completing an exercise vs losing 5lbs

Question 11

Behavioral change based Individuals readiness defined by FOUR components

Stages of change
Process of change
Self-efficacy
Decisional balance

Answer 11

Transtheoretical model of behavior change (TTM) or stages of change model

Question 12

TTM

Stages of change
Process of Change
Self-efficacy
Decisional balance

Answer 12

Transtheoretical model or behavior or stages of change

Question 13

5 stages of behavioral change

Answer 13

Precontemplation 
Contemplation 
Preparation 
Action
Maintenance

Question 14

(TTM) What is the stage that people are physically inactive and are not even intending to begin activity?

Answer 14

Precontemplation

Question 15

(TTM) Stage with some engagement in activity but inconsistent, they are ready to adopt and live an active lifestyle- mentally and physically getting ready

Answer 15

Preparation

Question 16

(TTM) Stage that person is doing regular activity but less that six months

Answer 16

Action

Question 17

(TTM) Stage that is marked by regular physical activity for longer than six months

Answer 17

Maintenance

Question 18

(One of two processes) It is defined by new ways of thinking?
Reinforces a client motivation to change

Answer 18

Cognitive process

Question 19

(One of two processes) This process involves action oriented learning.
Where clients experience the ______ and adopt those that work for them

Answer 19

Behavioral process

Question 20

Processes of Change (TTM)

1. Finding and learning new facts, ideas, and tips that support healthy behavior change is ___?

Answer 20

Consciousness raising

Question 21

Process of change (TTM)

2. Experiencing negative emotions bc of the negative behavior that is perceived to be problematic, then feeling relief when deciding to change (IE: being physically inactive or eating fast food) this is ?

Answer 21

Dramatic relief

Question 22

Process of change (TTM)

Realizing behavioral change is an important part of ones identity as a person

Answer 22

Self- re-evaluation

Question 23

Process of change (TTM)

Realizing how the behavior influences the environment, especially socially

Answer 23

Environmental re-evaluation

Question 24

Process of change (TTM)

Deciding to change and experiencing a new belief in the ability to change

Answer 24

Self liberation

Question 25

Process of change (TTM)

Deciding to change and experiencing a new belief in the ability to change

Answer 25

Self-liberation

Question 26

Process of change (TTM)

Substituting healthier behaviors and cognitions for the unhealthy behavior

Answer 26

Counter conditioning

Question 27

Process of change (TTM)

Removing reminders/cues to engage in unhealthy behaviors and replacing them with reminders/cues for healthy behavior

Answer 27

Stimulus control

Question 28

Process of change (TTM)

Taking advantage of opportunities to be with people who model the new behavior, not omg the social norms that reinforce the new behavior

Answer 28

Social liberation

Question 29

Starting and maintaining a behavior change

Stages of change

Process of change

Self-Efficacy

Decisional balance

These are all in what model?
Two names and abbreviation

Answer 29

Transtheoretical model of behavior

Stages of change model

TTM

Question 30

Third component of TTM - The degree to which an individual believes they can successfully perform a given behavior - it is related to program adoption and maintaince

Answer 30

Self- efficacy

Question 31

What are the six sources of self-efficacy?

Answer 31

Past performance experience

Vicarious experience

Verbal persuasion

Physiology state appraisals

Emotional state and mold appraisals

Imaginal experiences

Question 32

This has to do with the number of pros and cons your client perceives exercise will provide them

Answer 32

Decisional balance

Question 33

This is the ability to ignore temporary pleasure or discomfort to pursue a long-term goal, and it is a biological function. It is a mind- body response, not a virtue. Anyone using this for long periods or for multiple task will have less resolve to make better choices

Answer 33

Willpower

Question 34

This is the Principle if behavioral change

It is the process where one’s behaviors are impacted by their consequences?

This principle states that behaviors are strengthened when they are reinforced, positive reinforcement means that the positive or healthy behaviors have consequences that are going to increase the likelihood of the behavior happening again

Answer 34

Operant conditioning

Question 35

This is linked to operant conditioning, this is a stimulus that comes before a behavior and commonly signals the consequences of behavior

Answer 35

Antecedents

Question 36

This is linked to operant conditioning-
This refers to adjusting the environment to increase the likelihood of healthy behaviors.

And example of this would be choosing a gym and the director out between home and work, keeping a gym bag in the car, riding down work out times as a part of the schedule

Answer 36

Stimulus control

Question 37

This is linked to operant conditioning-

Non-occurrence, presentation or complete removal of a aversive or positive stimulus

Answer 37

Consequences

Question 38

This is linked to operate conditioning-

Providing positive stimulus that increases the chances that behavior will happen again

Answer 38

Positive reinforcement

Question 39

This is linked to operant conditioning-

It is avoiding or removing aversive stimulus after an undesirable behavior. It increases the chances that behavior will happen again

Answer 39

Negative reinforcement

Question 40

This is linked to operate conditioning—

This happens when a positive stimulus that used to follow her behavior is taken away. This reduces the chance that it will reoccur

Answer 40

Extinction

Question 41

This is linked to operate conditioning—

This reduces the chances of behavior reoccurring

Answer 41

Punishment

Question 42

These six things are all what type of distortion?

Jumping to conclusions

Magnification and minimization

Labeling

Overgeneralizing

Personalization and blame

All or nothing thinking

Answer 42

Cognitive distortions

Question 43

What is a SMART Goal? And what are the 5 characteristics of it?

Answer 43

A collaborative process between the client in trainer

Specific
Measurable 
Attainable
Relevant
Time bound

Question 44

What are the 3 categories for potential Determine it’s for physical activity and adherence?

Answer 44

Personal attributes
Environmental factors
Physical activity factors

Question 45

What are the four stages of client training relationships starting from the beginning?

Answer 45

Rapport, Investigation, Planning, Action

Question 46

Describe motivational interviewing. Also, when would a trainer need to use this technique?

Answer 46

It’s designed to show supportive concern while challenging a client’s current behavior.

1. Ask probing questions
2. Listen effectively
3. Provide educational information
4. Keep the conversation friendly
5. Build self-confidence
6. Encourage clients to generate ideas

A trainer would need to use this technique with a client who is on the fence about taking action to start exercising

Question 47

What is stimulus control?

Answer 47

Stimulus control is linked to behavioral change. The goal is to make being physically active as convenient as possible. Examples of this would be finding a gym that’s on the way home from work, or laying workout clothes out the night before.

Question 48

What are some behavior change strategies that will encourage adherence to a workout program?

Answer 48

Stimulus control, written agreements and behavioral contracting, goal setting, feedback, self monitoring, and decision making.

*The most important of these is decision-making. Clients need to be involved in The process of designing and altering their program when necessary. This will give them ownership and the knowledge they need to be successful on their own.