Chapter 8: Exercise Psychology for the Personal Trainer Flashcards
State Anxiety
The actual experience of anxiety, characterized by feelings of apprehension or nervousness, that is accompanied by an increased physiological arousal.(NSCA CPT, pg. 144)
Trait Anxiety
The potential perception or probability that a certain situation will cause anxiety. (NSCA CPT, pg. 144)
Goal Setting
A strategy for increasing the level of participation or causing a behavioral change. (NSCA CPT, pg. 149)
Feedback
The knowledge of results or awareness of success or failure. (NSCA CPT, pg. 150)
Short-term Goal
An attainable step that brings the client closer to reaching a long-term goal. (NSCA CPT, pg. 150)
Long-term Goal
A strategy of sequencing and combining short-term goals to reach the client’s primary outcome. (NSCA CPT, pg. 150)
Self-efficacy
A perceived self-confidence in one’s own ability to perform specific actions (e.g., reach a short-term goal) that lead to a successful outcome. (NSCA CPT, pg. 151)
Process Goals
A goal that is gauged by the amount or quality of effort during an activity (e.g., the desire to demonstrate perfect exercise technique). (NSCA CPT, pg. 151)
Outcome Goals
A goal that is gauged by social comparison (e.g., the desire to beat an opponent).
(NSCA CPT, pg. 151)
Performance Goals
A goal that is gauged by a self- referenced personal performance standard (e.g., client’s desire to beat his own record).
(NSCA CPT, pg. 151)
Motivation
A psychological construct that influences behavior, commitment, attitude, and the desire to exercise. (NSCA CPT, pg. 153)
Construct
A neural process that cannot be directly observed but must be indirectly inferred through the observation of behavior. (NSCA CPT, pg. 153)
Target Behavior
A behavior that is the focus for change or improvement; also called an operant. (NSCA CPT, pg. 154)
Reinforcement
Any act, object, or event that increases the likelihood of future target behavior (when the reinforcement follows the target behavior).(NSCA CPT, pg. 154)
Punishment
Any act, object, or event that decreases the likelihood of future target behavior (when the punishment follows that behavior). (NSCA CPT, pg. 154)
Self-determination
A desire to participate in an activity for self-fulfillment as opposed to a desire to meet the expectations of others. (NSCA CPT, pg. 154)
A-motivation
The client has a total lack of intrinsic or extrinsic motivation.
(NSCA CPT, pg. 155)
External Regulation
The client engages in behavior to avoid punishment, not for personal satisfaction. (NSCA CPT, pg. 155)
Introjected Regulation
The client views exercise and training behavior as a means to a valued end (e.g., getting into correct starting position for resistance training exercise is partly internalized to please the personal trainer). (NSCA CPT, pg. 155)
Identified Regulation
The client accepts the personal trainer’s instructions as beneficial but primarily follows the leadership of the personal trainer instead of initiating exercise behavior. (NSCA CPT, pg. 155)
Integrated Regulation
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.(NSCA CPT, pg. 155)
Stage of Readiness
The degree or extent to which a client is ready to begin an exercise program. (NSCA CPT, pg. 156)
Pre-contemplation Stage
The person does not intend to increase physical activity and is not thinking about becoming physically active. (NSCA CPT, pg. 156)
Contemplation Stage
The person intends to increase physical activity and is giving it a thought now and then, but is not yet physically active. (NSCA CPT, pg. 156)
Preperation Stage
The person is engaging in some activity, accumulating at least 30 minutes of moderate-intensity physical activity at least one day per week, but not on most days of the week. (NSCA CPT, pg. 156)
Action Stage
The person is accumulating at least 30 minutes of moderate-intensity physical activity on five or more days of the week, but has done so for less than six months.(NSCA CPT, pg. 156)
Maintenance Stage
The person is accumulating at least 30 minutes of moderate-intensity physical activity on five or more days of the week, and has been doing so for six months or more. (NSCA CPT, pg. 156)
Visualization
The ability of the brain to draw and recall mental images that can create positive emotional responses and improve motivation. (NSCA CPT, pg. 159)
SMART goal
Specific, measurable, action oriented, realistic, time bound. (NSCA CPT, pg. 153)
Positive Reinforcement
Positive reinforcement means giving something to the subject when they perform the desired action so they associate the action with the reward and do it more often. The reward is a reinforcing stimulus. (NSCA CPT, pg. 154)
Negative Reinforcement
With negative reinforcement, something uncomfortable or otherwise unpleasant is taken away in response to a stimulus. Over time, the target behavior should increase with the expectation that the unpleasant thing will be taken away. (NSCA CPT, pg. 154)
Intrinsic Motivation
Intrinsic motivation refers to behavior that is driven by internal rewards. (NSCA CPT, pg. 154)
Extrinsic Motivation
Extrinsic motivation refers to behavior that is driven by external rewards such as money, fame, grades, and praise. (NSCA CPT, pg. 154)
Self-talk
Self talk is the way you talk to yourself, or your inner voice. You might not be aware that you’re doing it, but you almost certainly are. Self talk is important because it has a big impact on how you feel and what you do. (NSCA CPT, pg. 158)
Mental Imagery
Mental imagery can be defined as pictures in the mind or a visual representation in the absence of environmental input. (NSCA CPT, pg. 158)
S in SMART goals
Specific (NSCA CPT, pg. 153)
M in SMART goals
Measurable (NSCA CPT, pg. 153)
A in SMART goals
Action oriented (NSCA CPT, pg. 153)
R in SMART goals
Realistic (NSCA CPT, pg. 153)
T in SMART goals
Time bound (NSCA CPT, pg. 153)
