Chapter 6: Creating Memorable Movement Experiences

Question 1

According to the Transtheoretical Model of Behavioral Change, you should assist in identifying social support and establishing personal goals for people in which stage?

a. Action
b. Contemplation
c. Maintenance
d. Precontemplation
e. Preparation

Answer 1

e. Preparation

Question 2

According to the Transtheoretical Model of Behavioral Change, you should increase awareness of inevitable lapses and bolster self-efficacy in coping with lapses to people in which stage?

a. Action
b. Contemplation
c. Maintenance
d. Precontemplation
e. Preparation

Answer 2

a. Action

Question 3

According to the Transtheoretical Model of Behavioral Change, you should provide information about different types of activity options, fitness facilities, programs, and classes to people in which stage?
a. Action
b. Contemplation
c. Maintenance
d. Precontemplation
e, Preparation

Answer 3

b. Contemplation

Question 4

According to the Transtheoretical Model of Behavioral Change, you should provide information about the risks of being inactive and the benefits of being active for people in which stage?

a. Action
b. Contemplation
c. Maintenance
d. Precontemplation
e. Preparation

Answer 4

d. Precontemplation

Question 5

According to the Transtheoretical Model of Behavioral Change, you should reinforce the need to transition from external to internal rewards, and encourage program variety to people in which stage?

a. Action
b. Contemplation
c. Maintenance
d. Precontemplation
e. Preparation

Answer 5

c. Maintenance

Question 6

As a GFI, what is the BEST piece of guidance you might give to participants in the Action stage of behavior change?

a. Assist in identifying social support and establishing personal goals.
b. Provide opportunities to ask questions and to express apprehensions.
c. Encourage program variety.
d. Reiterate the long-term benefits of adherence.

Answer 6

d. Reiterate the long-term benefits of adherence.

Question 7

As a GFI, what is the BEST piece of guidance you might give to participants in the Contemplation stage of behavior change?
a. Provide information about different types of activity options, fitness facilities, programs, and classes
b. Validate that making a change is their decision
c. Assist in identifying social support and establishing
personal goals.
d. Encourage small steps toward building self-efficacy

Answer 7

a. Provide information about different types of activity options, fitness facilities, programs, and classes.

Question 8

As a GFI, what is the BEST piece of guidance you might give to participants in the Precontemplation stage of behavior change?
a. Provide opportunities to ask questions and to express
apprehensions.
b. Encourage program variety
c. Provide information about the risks of being inactive
and the benefits of being active
d. Assist in identifying social support and establishing
personal goals

Answer 8

c. Provide information about the risks of being inactive

and the benefits of being active

Question 9

As a GFI, what is the BEST piece of guidance you might give to participants in the Preparation stage of behavior change?
a. Increase awareness of inevitable lapses and bolster
self-efficacy in coping with lapses
b. Encourage small steps toward building self-efficacy
c. Reinforce the need to transition from external to internal rewards.
d. Provide opportunities to ask questions and to express apprehensions.

Answer 9

b. Encourage small steps toward building self-eficacy

Question 10

As a GFI, what is the BEST piece of guidance you might give to participants in the preparation stage of behavior change?
a. Provide them with information about the risks of being
inactive and the benefits of being active.
b. Identify early signs of staleness to prevent burnout.
c. Advise them initially to perform only one type of exercise activity.
d. Provide them with opportunities for success in class and positive feedback about their progress

Answer 10

d. Provide them with opportunities for success in class and positive feedback about their progress

Question 11

As a group fitness instructor (GFI), your desire is for your clients to benefit from an exercise program. What should your primary goal be?
a. For each participant to adhere maximally to an exercise
program
b. For each participant to enjoy their exercise program and be engaged in it
c. For each participant to master the routine
d. For each participant to have an ideal body mass index (BMI).

Answer 11

b. By maximizing participant enjoyment and engagement, exercise participants can develop intrinsic motivation to adhere to a fitness program. Since individuals have different levels of intrinsic motivation, the GFI can play a role in increasing intrinsic motivation to exercise by offering strong choreography, compelling music, energetic cueing, and positive reinforcement.

Question 12

Assisting in identifying social support and establishing personal goals is an appropriate strategy when working with someone in which stage of the Transtheoretical Model of Behavioral Change?

a. pre-contemplation
b. contemplation
c. preparation
d. action
e. maintenance

Answer 12

c. Preparation

Question 13

The belief in one’s own capabilities to successfully engage in a physical activity program, along with one’s ability for self-management, goal achievement, and effectiveness is called what?

Answer 13

Self-efficacy

Question 14

Deb has been engaging in regular physical
activity for the past 4 months. In which stage of the Transtheoretical Model of Behavior Change would Deb be in?
a. Contemplation
b. Preparation
c. Precontemplation
d. Action

Answer 14

d. Action
Deb has gone beyond the preparation stage and is now engaging in regular physical activity and has been
doing so for less than 6 months. After 6 months of physical activity, she would be in the maintenance stage.

Question 15

Exercising for the enjoyment and longterm
health benefits describe which type of motivation?
a. social
b. extrinsic
c. environmental
d. intrinsic

Answer 15

d. Intrinsic

Question 16

Individuals start and stick with an exercise program
for a multitude of reasons. Which attribute is NOT a
positive predictor of exercise adherence and
participation?
a. Bodyweight
b. Past and current participation in physical activity
c. Self-motivation
d. Perception and knowledge of one’s health

Answer 16

a. Bodyweight
Individuals who are overweight, especially those with morbid obesity, are typically less active than those of normal weight and are less likely to adhere to an exercise program.

Question 17

Intrinsic motivation is a major factor in exercise adherence. How can your feedback as a Group Fitness Instructor help foster intrinsic motivation in your class members?
a. By encouraging participant involvement and self-sufficiency
b. By providing a role model for members to follow
c. By keeping in control of the exercise program
d. By ensuring that participants will continue to require
your services

Answer 17

a. By encouraging participant involvement and self-sufficiency, each individual can gain ownership over his or her exercise programs. When participants have a sense of control over their personal exercise participation, they are more likely to develop intrinsic motivation and adhere to their programs.

Question 18

In which stage of the Transtheoretical Model of Behavior Change is a client ready to adopt and live a healthy lifestyle?

a. Contemplation
b. Preparation
c. Precontemplation
d. Action

Answer 18

b. Preparation
A person in the preparation phase may be somewhat
sporadic in their activity level, but is ready to make the change to a healthy lifestyle.

Question 19

“I will go to FitWell gym with my wife for a cycling class on Monday, Wednesday, and Friday at 6:30 pm after work.” is an example of which type of goal?

a. Specific
b. Measurable
c. Attainable
d. Relevant
e. Time-bound

Answer 19

a. Specific

Question 20

“I will increase the amount of physical activity I do by going to a boot-camp class twice per week.” is an example of which type of goal?

a. Specific
b. Measurable
c. Attainable
d. Relevant
e. Time-bound

Answer 20

d. Relevant

Question 21

“I will lose 20 pounds in the next 4 months at a reasonable rate of 1 to 2 lbs per week.” is an example of which type of goal?

a. Specific
b. Measurable
c. Attainable
d. Relevant
e. Time-bound

Answer 21

e. Time-bound

Question 22

“I will perform a plank with proper form for 30 seconds.” is an example of which type of goal?

a. Specific
b. Measurable
c. Attainable
d. Relevant
e. Time-bound

Answer 22

c. Attainable

Question 23

“I will row at an RPE of 6 for 10 minutes.” is an example of which type of goal?

a. Specific
b. Measurable
c. Attainable
d) Relevant
e) Time-bound

Answer 23

b. Measurable

Question 24

John understands that his family has a history of heart disease and that being overweight can increase his risk for such conditions. He has no intention of being on any kind of exercise program since he believes he has never had any weight loss success in the past. According to the Transtheoretical Model of Behavioral Change (TTM), what stage of change is John in?

a. Contemplation
b. Preparation
c. Pre-contemplation
d. Action

Answer 24

c. - In the pre-contemplation phase, people are beginning to understand the implications of being inactive, but are not quite ready to commit to a change yet. They have no intention of starting to exercise in the foreseeable future (within 6 months) and tend to focus on the negatives of changing their behavior.

Question 25

Many participants in a group fitness class will be in this stage of change.

a. pre-contemplation
b. contemplation
c. preparation
d. action
e. maintenance

Answer 25

c. Preparation

Question 26

People in this stage have been regularly
participating in physical activity for longer than 6 months.
a. pre-contemplation
b. contemplation
c. preparation
d. action
e. maintenance

Answer 26

e. maintenance

Question 27

SMART goals are Specific, Measureable, Attainable, Relevant, and Time-bound. Which of the following is the BEST example of a well written SMART goal?

a. Participant will attend as many exercise classes as possible in any given month.
b. Participant will attend 2 hour-long exercise classes per week for 3 out of 4 weeks.
c. Participant will attend 1 hour-long exercise class per week and achieve his/her target heart rate for 80% of the session and will report a decreased rate of perceived exertion as the program progresses.
d. Participant will initiate an exercise program and by week 12 will have reduced his/her BMI by 10%.

Answer 27

b. Participant will attend 2 hour-long exercise classes per week for 3 out of 4 weeks.

Question 28

What is an example of non-verbal
communication?
a. Tone of voice.
b. Facial expression.
c. Body language.
d. All of the above.
e. Both B and C only

Answer 28

d - Tone of voice, facial expressions, and body language

can all affect how a client views and hears you, regardless of what you are saying.

Question 29

What is a “process goal”?

Answer 29

A goal someone achieves by doing something, such as completing a certain number of workouts each week

Question 30

What is a “product goal”?

Answer 30

A goal that is achieved such as weight loss or an increase in
strength.

Question 31

What is “decisional balance”?

Answer 31

The perceived pros and cons one has about adopting and/or
maintaining behavior change. The individual must come to this
decision themselves.

Question 32

What style of listening is considered most
effective when building rapport with your
clients?
a. Indifferent listening
b. Selective listening
c. Passive listening
d. Active listening

Answer 32

d - Active listening is when you are able to listen carefully while
also showing empathy for the client.

Question 33

When communicating a message, 55% consists of:

a. spoken words?
b. tone of voice?
c. body language?

Answer 33

c. Body language

Question 34

When participating in a fitness program, it is important to help participants set SMART goals for themselves. What do the letters in SMART stand for?
A. Specific, Moderate, Appropriate, Redundant, Targeted
B. Selective, Moderate, Accessible, Renewable, Targeted
C. Selective, Minimal, Appropriate, Repetitive, Time-tested
D. Specific, Measureable, Attainable, Relevant, Time-bound

Answer 34

D. Specific, Measureable, Attainable, Relevant, Time-bound

Question 35

Which component of the transtheoretical model of behavioral change (TTM) is strongly related to program adoption, program maintenance, and the belief in one’s own capabilities to successfully engage in an exercise program?

a. Self-efficacy
b. Decisional Balance
c. Processes of Change
d. Precontemplation

Answer 35

a - Self-efficacy is critical for people in the contemplation and preparation stages, as they are thinking about or wanting to be active and working toward the point where they can be regularly active. By specifically trying to increase these individuals’ levels of self-efficacy, a personal trainer may be able to help them progress to the action stage more quickly.

Question 36

Which is the LEAST appropriate method for a Group Fitness Instructor (GFI) to use in order to increase the self-efficacy levels of class members?
A. Design the class in a way that each participant will be able to master
B. Be aware of the type and frequency of feedback each individual participant requires
C. Give each participant the same feedback to keep things consistent
D. Teach class participants how to "read" their bodies in terms of fatigue, soreness, and intensity of exercise

Answer 36

C. Give each participant the same feedback to keep things consistent

Question 37

Which of the following demographic factors does not affect adherence to physical activity programs?

a. Age
b. Income
c. Gender
d. Education

Answer 37

a - Income, education, and gender are all related to
adherence when it comes to physical activity. The only factor
that has been shown to be unrelated is age.

Question 38

Which of the following is an example of a
good open-ended question?
a. Do you feel that you are ready to begin a
fitness program?
b. Do you have any questions about the
class?
c. Are there any exercises that you dislike?
d. What made you decide to take this class?

Answer 38

d. Any question that requires an answer other than “yes” or “no” is an open-ended question and keeps the conversation going.

Question 39

Which of the following is the MOST appropriate way to solicit feedback from participants?

a. encourage them to post comments on social media
b. prepare and hand out a quarterly survey to all participants
c. in the closing statement, ask participants if they have any concerns
d. ask that all comments and concerns go directly to management

Answer 39

b. Prepare and handout a quarterly survey to all
participants
Instructors should always solicit feedback from participants in order to create enjoyable experiences. Not all participants are comfortable addressing concerns in a group manner or individually with the instructor. Providing a regular opportunity for
participants to provide feedback, whether it is about the facility, class, or instructor, is important.

Question 40

Which of the following statements is not true regarding participation and adherence in an exercise program?
a. A client’s past exercise history is a predictable
behavior with exercise.
b. Social support plays an important role in maintaining
an exercise program.
c. A client’s location relative to the exercise facility can
have an influence.
d. Clients who perform moderate-intensity exercises are almost twice as likely to drop out.

Answer 40

d - Clients tend to drop out twice as much when they do high

intensity workouts compared to moderate-intensity programs.

Question 41

Which one of the following is NOT a major environmental factor contributing to exercise adherence?
A. Time
B. Family or friend support
C. Access to facilities
D. Weather conditions

Answer 41

d. Weather conditions

Question 42

Which personal factor is MOST likely to facilitate a new participant’s adherence to regularly attending a group fitness class?

a. prior participation in a similar exercise class
b. the energy and music used in the new class
c. joining a new facility
d. easy access to the exercise facility

Answer 42

a. Prior participation in a similar exercise class

Question 43

Your client expresses the difficulty he has with sticking with an exercise program. What would be a strategy of social support that will help prevent relapse?

a. Have him keep to himself about his goals.
b. Have him find an activity in a group that is difficult but burns a lot of calories.
c. Have him ask for reminders from friends about physical-activity goals or appointments.
d. Have him pair up with an exercise partner who is inconsistent with their workouts.

Answer 43

c - Asking for reminders from friends and family members is a great way for your client to add social-support and help adhere to his program.

Question 44

Your client has a sedentary lifestyle and has noticed her health steadily declining. In what stage of the Transtheoretical Model of Behavior Change would your client begin to consider activity and identify implications of inactivity while remaining sedentary?

a. Contemplation
b. Preparation
c. Precontemplation
d. Action

Answer 44

a - The contemplation stage is when a person is still sedentary
but starts to consider activity. They are, however, still not ready to commit to making change.

Question 45

Your client has told you that she is only
working out in order to lose weight before
summertime. Which type of motivation does
your client most likely have?
a. Extrinsic
b. Social
c. Intrinsic
d. Achievement

Answer 45

a - Extrinsic motivation is derived from factors that differ from the joy of participation in exercise. Examples would include losing
weight, to make a spouse happy, to look good, or to meet new people.

Question 46

Your client tells you that she has really enjoyed staying active and looks forward to coming to the gym because she truly enjoys it. Which type of motivation does your client most likely have?

a. Extrinsic
b. Social
c. Intrinsic
d. Achievement

Answer 46

c - There are two primary forms of motivation that are either intrinsically or extrinsically represented. Your client is more intrinsically motivated due to truly enjoying being physically active and associating the gym with a positive attitude.