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NASM WLS > Chapter 4 > Flashcards

Chapter 4 Flashcards

1
Q

What does a SMART goal stand for?

A 
Specific
Measurable
Attainable
Realistic
Time-oriented
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2
Q

Common Barriers to exercise

A

Not enough time
Lack of energy
Family and friend’s don’t exercise
Boredom or lack of enjoyment

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3
Q

Common psychological stresses for overweight/obese individuals

A

unfavorable body image
low self esteem
low self confidence

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4
Q

Factors that influence body image and negative behaviors associated with this image

A 
Sensations in what they feel
Perception/image of one's own body
emotion
Behaviors:
Avoiding mirrors
Avoiding physical activity
Avoiding social situations
Placing blame on others
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5
Q

Self-Esteem definition

A

encompassing the favorable views one hold regarding one’s self and is generally a stable variable
It can refer to a general feeling or refer to specific aspects of a person

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6
Q

What perceptions regarding self-esteem are linked to poor exercise behaviors?

A

Poor exercise behaviors are associated with poor perceptions of exercise self-efficacy with stems from poor perception of physical competence and physical acceptance.

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7
Q

Self-confidence definition

A

Belief that you can successfully perform a desired behavior, or achieve a certain level of performance

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8
Q

Benefits of having high levels of confidence

A

Positive emotions
Better concentration
Set more challenging goals and pushing to reach them
Increases in effort to reach the goals

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9
Q

Self-efficacy

A

Refers to the conviction that one can successfully execute the behavior required to produce a certain outcome

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10
Q

Self-efficacy can be influenced by what?

A

Mastery experiences
Social modeling
Social persuasion
Physical and emotional states

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11
Q

Trigger to eating

A

Stressful situations

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12
Q

Types of responses to a stressful situation using food to cope

A

Hormonal response
-Cortisol release which prompts food cravings salty and sweet things

Food with feelings
-Some people associate food with feeling good in the past and can solicit a comfort from that food

Social eating
-People will use friends and family to help cope but most/all social gatherings involve food and drink for comfort

Oral Fixation
-Some people feel an oral fixation when nervous or use food to fill an emptiness they may be feeling

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13
Q

Types of eating disorders

A

Anorexia Nervosa

Bulimia Nervosa

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14
Q

Anorexia

A

Severe food restriction

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15
Q

Bulimia

A

Regular binge and purge process

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16
Q

Psychological benefits of physical activity

A 
Improved self-confidence
Improved body image
Decrease daily and chronic stress
Enhanced moods
Alleviate depression
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17
Q

Strategies for working with weight loss clients

A

Communication

Motivation

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18
Q

Effective Verbal and Non-verbal communication strategies

A 
Physical appearance
   -Dress appropriately
Posture
   -Carry yourself erect and in control
Be clear and consistent
   -Don't mumble, speak clearly; don't change exercise protocols for exercises or drills
Be supportive
   -Don't be sarcastic and don't use negative comparisons or judgments
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19
Q

Motivation strategies: the four basic guidelines

A

People are motivated by situations and personal traits
People have different motives for exercising
-revisit theses motives frequently; use these motives to keep focus and to help adjust goals
Create an environment your client wants to be in

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20
Q

What are the different kinds of social support a PT can provide a client?

A

Informational
Emotional
Appraisal

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21
Q

What are the five stages of change?

A 
Precontemplation
Contemplation
Preparation
Action
Maintenance
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22
Q

Precontemplation

A

neither exercise nor plan to start in the next six months. They need
a major event to occur in their lives to get them to start thinking about exercise

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23
Q

Contemplation

A

currently do not exercise, but are planning to start in the next six
months. They need to know what’s in it for them.

24
Q

Preparation

A

exercise, but not regularly.

25
Action
have been exercising regularly, but for less than six months. These individuals need to figure out how to adhere to their exercise program
26
Maintenance
have been exercising regularly for more than six months. Once they have stayed in the maintenance stage for five years they are likely to maintain regular exercise throughout their life
27
What are the five Cognitive processes of change?
``` Consciousness raising Dramatic relief Environmental reevaluation Self-Reevaluation Social liberation ```
28
What are the five Behavioral processes of change?
``` Counter-conditioning Helping relationships Reinforcement management Self-Liberation Stimulus control ```
29
Example of Consciousness raising
I recall information people have personally given me on the | benefits of exercise
30
Example of Dramatic relief
Warnings about health hazards of inactivity move me emotionally
31
Example of Environmental | Reevaluation
I feel I would be a better role model for others if I exercised regularly
32
Example of Self-Reevaluation
I am considering the idea that regular exercise would make me a healthier, happier person to be around
33
Example of Social Liberation
I find society changing in ways that make it easier for me to exercise
34
Example of Counterconditioning
Instead of remaining inactive, I engage in some physical activity
35
Example of Helping | Relationships
I have someone I can depend on when I’m having problems with | exercising
36
Example of Reinforcement | Management
I reward myself when I exercise
37
Example of Self-Liberation
I tell myself I’m able to keep exercising if I want to
38
Example of Stimulus Control
I put things around my house to remind me to exercise
39
Major Barriers to physical exercise
lack of Time lack of Energy lack of Motivation
40
Minor Barriers to physical exercise
``` lack of Safe Places lack of Childcare lack of a Partner Insufficient Programs lack of Support lack of Transportation ```
41
Strategies for enhancing exercise adherence
``` Reinforcement Cognitive/behavioral Decision-Making Social Support Intrinsic ```
42
Reinforcement
Approaches can include positive rewards for attendance and | participation, and feedback on participants’ progress in their exercise program
43
Cognitive/Behavioral
Approaches assume that internal events have an important role in behavior changes. One cognitive/behavior approach to help keep people motivated and on track is goal setting.
44
Decision-Making
Approaches include making people more aware of the potential | benefits and costs of an exercise program.
45
Social Support
Approach is important in determining an individual’s attitude about other people’s involvement in their exercise program. Social and family networks may work as an influence on physical activity, depending on the needs of the individual.
46
Intrinsic
Approaches work to empower the individual to think about the positive aspects of physical activity from an internal perspective, and this includes focusing on the experience itself rather than trying to obtain an external goal or reward.
47
How much is spent on weight loss products each year?
$40 Billion
48
How soon before Dieters regain their weight loss back?
One-third is gained during next year and within 3-5 years return to their pre-diet baseline
49
Human Behavior is a product of what three factors?
Motivation Ability Triggers
50
What does FBM stand for?
Fogg Behavioral Method
51
What does the Fogg Behavioral Method state?
Desirable behaviors require: 1. ) one to be sufficiently Motivated 2. ) the Ability to execute a desired behavior 3. ) the appropriate Trigger to perform the behavior They must occur at the same instant for the behavior to occur
52
What are the three Triggers used to increase Motivation and/or Ability?
Spark triggers Facilitator triggers Signal triggers
53
Spark triggers
They inspire and motivate people to action, and are used best with individuals demonstrating low motivation levels.
54
Facilitator triggers
They are best used with individuals demonstrating high levels of motivation, but struggling more with ability (low ability. The intent is to trigger the desired behavior by helping the individual believe the task is simple and easy to complete
55
Signal triggers
These function best when you have high levels of both motivation and ability, and the trigger simply serves as a reminder to you
56
Whats a great recommended mentality to guide our assessment of the motivation and ability of an individual for change?
'Ready-Willing-Able' Readiness reflects commitment for change Willingness reflects their desire to change Ability reflects the individuals belief that they can complete the desired behavior
57
Psychological benefits to exercise
Improved self-confidence and self-esteem Decreased daily and chronic stress Enhanced mood Alleviate depression

NASM WLS (12 decks)

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