CHPT 3 Flashcards
Psychology is an important component to behavioral change and plays a key role in
adopting a regular habit to exercise
Extrinsic motivation happens when
someone does something for rewards or recognition
Intrinsic motivation describes
the motivation to do something that comes from within an individual; it is strongly related to long-term adherence
Common barriers to exercise include (6)
lack of time
unrealistic goals
lack of social support
social physique anxiety
lack of convenience
ambivalence
Lack of time can be minimized by
improving time management and reevaluating daily priorities
fitness professional should assist clients with setting appropriate
outcome and process goals
Social physique anxiety refers to
people feeling anxious about how others perceive their bodies and can be a barrier to exercise participation
Ambivalence to exercise occurs when
someone has mixed feelings about exercise and likely sees pros and cons to participation
Social support consists of
of a source and a type
Instrumental support includes
the tangible things that assist people with the ability to exercise
Emotional support comes
from being caring, empathetic, and concerned about someone’s experience with exercise
Showing empathy includes the ability to
relate to the way another person feels or views a
situation
Informational support is
providing accurate and current information about fitness and
exercise
Companionship support is when
someone exercises with another person
Group influences on exercise refer to the
influence held by other people over whether or
not someone exercises and can come from family members, parents, exercise leaders,
exercise groups, or the surrounding community
Parental influence is important for
children and adolescents, whereas instrumental support is often cited as the most influential type of support
Examples of extrinsic motiation for exercise
Social recognion
Rewards from competionsons (trophy or award)
Improvement of physical appearance
Examples of Intrinsic motivation for exercise
Stress relief
Increasing energy
Finding new ways to be challenged physically
Examples of outcome goals
Place in top 10 in a 10K race
Achieving a certain level of body fat
Achieving a certain level of strength improvement
Examples of process goals
Jog for 45 minutes, starting at 6:30 a.m. Monday–Friday to assist with weight loss efforts
Eating 1600 calories per day of mostly whole, unprocessed foods to assist with weight loss efforts
Strength training 5 days per week, targeting each muscle group to increase gains in muscle mass
