Chapter 8: Exercise Psychology for the Personal Trainer

Question 1

This percent of Americans is sedentary during leisure time, and this percent who begin a regime will quit within 6 months

Answer 1

40%

50%

Question 2

short-term stress related process

Answer 2

state anxiety

Question 3

long-term stress related process

Answer 3

trait anxiety

Question 4

mental state that is characterized by feelings of apprehension or threat and accompanied by increased physiological arousal, particularly as mediated by the autonomic nervous system

Answer 4

state anxiety

Question 5

This type of anxiety is largely characterized by this

Answer 5

flight or fight response

Question 6

dispositional factor relating to the probability that a given person is likely to perceive situations as threatening

Answer 6

trait anxiety

Question 7

reductions in anxiety are typically observed during this form of exercise, but are also seen in low intensity and higher-volume forms of this type of exercise as well

Answer 7

aerobic

resistance

Question 8

a rebound expression of positive affect on termination of a high-intensity exercise bout following the uncomfortable feelings and strain during exertion

Answer 8

opponent-process theory

Question 9

short reason behind the opponent-process theory

Answer 9

increased levels of mood altering central neurotransmitters, persist after the stress of exercise resulting in a sense of satisfaction

Question 10

T/F: the rhythmic nature of the exercise stimulus may quiet the brain, and reduce anxiety

Answer 10

T

Question 11

Activation of this portion of the cerebral cortex is elevated relative to this portion after exertion

Answer 11

left frontal

right

Question 12

the metabolic inefficiency of the human body that results in heat production during exercise causing a cascade of events leading to relaxation

Answer 12

thermogenic effect

Question 13

two external reasons exercise may reduce stress or depression

Answer 13

social setting/interaction

goal accomplishment/mastery

Question 14

T/F: physical exercise isn’t as effective as medication in reducing symptoms of clinical depression

Answer 14

F, is as

Question 15

levels of these are increased during exercise, and have an antidepressive effect

Answer 15

serotonin
norepinephrine
dopamine

Question 16

The cognitive benefits of exercise are most pronounced in this age group

Answer 16

older than 55

Question 17

this has been described as a fundamental index of the overall integrity of the CNS

Answer 17

reaction time

Question 18

T/F: physical fitness decreases the decline in cerebral blood flow that normally occurs with aging, or exerts an angiogenic effect

Answer 18

T

Question 19

T/F: exercise has no effect on increasing the expression of genes that code for neurotrophic factors

Answer 19

F

Question 20

T/F: efficiency of the brain may be due to the maintenance of neurotransmitter function as well as the neurotrophic effect, which likely work in concert with better oxygenation due to angiogenesis to collectively preserve mental function

Answer 20

T

Question 21

The greatest magnitude of cognitive benefit of exercise seems to occur in these types of tasks

Answer 21

executive tasks

Question 22

T/F: exercise and physical activity are of little help to those who are at risk of dementia

Answer 22

F

Question 23

This technique can be defined as a strategic approach to behavioral change by which progressive standards of success are set in an attempt to increasingly approximate a desired standard of achievement

Answer 23

systematic goal setting

Question 24

this in inherent in the completion of or progress toward the short term goal, and leads to the cognitive evaluation of success or failure

Answer 24

Feedback

Question 25

The purpose of this is to provide a meaningful pursuit for the client

Answer 25

long-term goal

Question 26

provides a strategy to achieve the long-term goal via attainable steps

Answer 26

short-term goal

Question 27

a challenging goal is one that has about this percent chance of success

Answer 27

50%

Question 28

upon reaching a goal the client may experience an increase in self-esteem or self-efficacy which is this type of behavior reinformcement

Answer 28

psychological

Question 29

upon reaching a goal the client may experience a release of dopamine, which functions to strengthen synaptic pathways involved in learning a behavior, which is this type of behavior reinforcement

Answer 29

neurobiological

Question 30

Three types of goals

Answer 30

process goals
outcome goals
performance goals

Question 31

goals that clients have a high degree of personal control over

Answer 31

process goals

Question 32

goals that clients have a low degree of personal control over

Answer 32

outcome goals

Question 33

these types of goals have a moderate amount of personal conrol

Answer 33

performance goals

Question 34

these types of goals are exemplified by social comparison

Answer 34

outcome goals

Question 35

T/F: a successful goalsetting program should include a diverse combination of short-term and long-term goals

Answer 35

T

Question 36

clients who gauge their performance improvement on the pasis of previous ability level are said to be this

Answer 36

task involved

Question 37

clients who base their sense of improvement on comparison to the performance of one or more other are said to be this

Answer 37

ego-involved, or other-referenced

Question 38

a psychological construct that arouses and directs behavior

Answer 38

motivation

Question 39

an internal drive or neural process that cannot be directly observed but must be indirectly inferred from observation of outward behavior

Answer 39

construct

Question 40

two dimensions of motivation

Answer 40

time and commitment

intensity

Question 41

This increases the likelihood that a behavior will be repeated, and this decreases the likelihood that a behavior will be repeated

Answer 41

reinforcement

punishment

Question 42

giving someone something as a reward

Answer 42

positive reinforcement

Question 43

taking something away from someone as a reward

Answer 43

negative reinforcement

Question 44

giving someone something as a punishment

Answer 44

positive punishment

Question 45

taking something away form someone as a punishment

Answer 45

negative punishment

Question 46

this style of leadership focuses on the progress of the client

Answer 46

reinforcing style

Question 47

this type of behavior is engaged in for the sense of enjoyment derived from it

Answer 47

intrinsically motivated

Question 48

this type of behavior is engaged to achieve another goal or outcome

Answer 48

extrinsically motivated

Question 49

T/F: the extrinsically motivated client truly loves to exercise, whereas an intrinsically motivated client typically exercises only to acieve an external reward

Answer 49

F, flip them

Question 50

This type of client is much more likely to continue to adhere to an exercise program

Answer 50

intrinsically motivated

Question 51

the client has a total lack of intrinsic or extrinsic motivation

Answer 51

amotivation

Question 52

the client engages in behavior to avoid punishment, not for personal satisfaction

Answer 52

external regulation

Question 53

the client views exercise and training behavior as a means to a valued end

Answer 53

introjected regulation

Question 54

the client accepts the personal trainer’s instructions as beneficial but primarily follows the leadership of the personal trainer instead of initiating exercise behavior

Answer 54

identified regulation

Question 55

the client personally values exercise behavior, internalizes it, and freely engages in it: the client and the personal trainer agree on the goals for the client

Answer 55

integrated regulation

Question 56

T/F: if a strong dependency is formed between behavior and reward, removal of the reward is likely to result in lessening of the behavior

Answer 56

t

Question 57

A persons confidence in his or her own ability to perform specific actions leading to a successful behavioral outcome

Answer 57

self-efficacy

Question 58

performance accomplishments, modeling effects, verbal persuasion, and physiological arousal or anxiety all do this

Answer 58

affect or build self-efficacy

Question 59

This has more impact than anything else on raising a clients self-efficcy

Answer 59

achieving success

Question 60

Minimizing procrastination, identifying false beliefs, identify and modify self talk, use mental imagery and visualization

Answer 60

methods to motivate a client