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NASM WLS > Chapter 4 > Flashcards

Chapter 4 Flashcards

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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
Q

Action

A

have been exercising regularly, but for less than six months.
These individuals need to figure out how to adhere to their exercise program

26
Q

Maintenance

A

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
Q

What are the five Cognitive processes of change?

A 
Consciousness raising
Dramatic relief
Environmental reevaluation
Self-Reevaluation 
Social liberation
28
Q

What are the five Behavioral processes of change?

A 
Counter-conditioning
Helping relationships
Reinforcement management
Self-Liberation
Stimulus control
29
Q

Example of Consciousness raising

A

I recall information people have personally given me on the

benefits of exercise

30
Q

Example of Dramatic relief

A

Warnings about health hazards of inactivity move me emotionally

31
Q

Example of Environmental

Reevaluation

A

I feel I would be a better role model for others if I exercised
regularly

32
Q

Example of Self-Reevaluation

A

I am considering the idea that regular exercise would make me a
healthier, happier person to be around

33
Q

Example of Social Liberation

A

I find society changing in ways that make it easier for me to
exercise

34
Q

Example of Counterconditioning

A

Instead of remaining inactive, I engage in some physical activity

35
Q

Example of Helping

Relationships

A

I have someone I can depend on when I’m having problems with

exercising

36
Q

Example of Reinforcement

Management

A

I reward myself when I exercise

37
Q

Example of Self-Liberation

A

I tell myself I’m able to keep exercising if I want to

38
Q

Example of Stimulus Control

A

I put things around my house to remind me to exercise

39
Q

Major Barriers to physical exercise

A

lack of Time
lack of Energy
lack of Motivation

40
Q

Minor Barriers to physical exercise

A 
lack of Safe Places
lack of Childcare
lack of a Partner
Insufficient Programs
lack of Support
lack of Transportation
41
Q

Strategies for enhancing exercise adherence

A 
Reinforcement
Cognitive/behavioral
Decision-Making
Social Support
Intrinsic
42
Q

Reinforcement

A

Approaches can include positive rewards for attendance and

participation, and feedback on participants’ progress in their exercise program

43
Q

Cognitive/Behavioral

A

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
Q

Decision-Making

A

Approaches include making people more aware of the potential

benefits and costs of an exercise program.

45
Q

Social Support

A

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
Q

Intrinsic

A

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
Q

How much is spent on weight loss products each year?

A

$40 Billion

48
Q

How soon before Dieters regain their weight loss back?

A

One-third is gained during next year and within 3-5 years return to their pre-diet baseline

49
Q

Human Behavior is a product of what three factors?

A

Motivation
Ability
Triggers

50
Q

What does FBM stand for?

A

Fogg Behavioral Method

51
Q

What does the Fogg Behavioral Method state?

A

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
Q

What are the three Triggers used to increase Motivation and/or Ability?

A

Spark triggers
Facilitator triggers
Signal triggers

53
Q

Spark triggers

A

They inspire and motivate people to action, and are used best with
individuals demonstrating low motivation levels.

54
Q

Facilitator triggers

A

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
Q

Signal triggers

A

These function best when you have high levels of both motivation
and ability, and the trigger simply serves as a reminder to you

56
Q

Whats a great recommended mentality to guide our assessment of the motivation and ability of an individual for change?

A

‘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
Q

Psychological benefits to exercise

A

Improved self-confidence and self-esteem
Decreased daily and chronic stress
Enhanced mood
Alleviate depression

NASM WLS (12 decks)

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