LESSON 3

Question 1

Define relapse in the context of behavioral change.

Answer 1

The return of an original problem or unhealthy behavior pattern after a period of improvement.

Relapse often occurs after lapses or slips.

Question 2

According to the Health Belief Model, what are the two main factors influencing an individual’s decision to adopt healthy behaviors?

Answer 2

Perceived susceptibility to an illness and the probable severity of that illness.

Question 3

What type of motivation stems from internal satisfaction and enjoyment?

Answer 3

Intrinsic motivation.

Question 4

List the five stages of the Transtheoretical Model (TTM) of Behavioral Change.

Answer 4

Precontemplation, contemplation, preparation, action, and maintenance.

Question 5

What are antecedents in the context of client behavior?

Answer 5

Variables or factors that precede and influence a client’s behavior.

Question 6

Explain the principle of operant conditioning.

Answer 6

Behaviors are influenced by their consequences.

Question 7

What is the goal of stimulus control in behavioral therapy?

Answer 7

To break the connection between specific stimuli and a behavior.

Question 8

How does negative reinforcement influence behavior?

Answer 8

It increases the likelihood of a desired behavior by removing or avoiding an aversive stimulus after the behavior occurs.

Question 9

Define cognitive distortions and their potential impact on behavioral change.

Answer 9

Unproductive thought processes that can hinder a client’s ability to make positive and lasting behavioral changes.

Question 10

What is locus of control and how does an internal locus of control typically affect behavior?

Answer 10

Locus of control is the degree to which people attribute outcomes to internal or external factors. An internal locus of control is associated with a greater tendency to initiate action.

Question 11

Describe the key characteristics of Reduced-Exertion High-Intensity Interval Training (REHIT).

Answer 11

Short work intervals (<1 minute), longer recovery periods, and often supramaximal intensity.

Question 12

What does body composition refer to?

Answer 12

The relative percentages of fat-free mass and body fat in the body.

Question 13

Which behavioral theory states that at least four variables influence a person’s decision to change?

Answer 13

Health Belief Model.

Question 14

What are the four variables that influence a person’s decision to change in the behavioral theory mentioned in the previous question?

Answer 14

Perceived susceptibility to an illness, perceived seriousness of the illness, beliefs about benefits of changing, and beliefs about barriers to change.

Question 15

Self-determination theory examines two types of motivation. What are they and how do they differ?

Answer 15

Autonomous motivation and controlled motivation. Autonomous motivation arises from free will, while controlled motivation arises from external pressure.

Question 16

True or False: In reality, most adults experience some amount of controlled motivation.

Answer 16

True.

Question 17

List three ways a personal trainer can create an environment to meet clients’ basic psychological needs.

Answer 17

Promoting relatedness, competence, and autonomy.

Question 18

Label the following stages of change from the transtheoretical model of behavior change with the appropriate definition: Precontemplation.

Answer 18

The stage during which people are physically inactive and are not even intending to begin an activity program.

Question 19

Label the following stages of change from the transtheoretical model of behavior change with the appropriate definition: Contemplation.

Answer 19

People who are still inactive but are thinking of becoming more active in the next six months.

Question 20

Label the following stages of change from the transtheoretical model of behavior change with the appropriate definition: Preparation.

Answer 20

Marked by some engagement in physical activity as individuals prepare to adopt an activity program.

Question 21

Label the following stages of change from the transtheoretical model of behavior change with the appropriate definition: Action.

Answer 21

People engaging in regular physical activity for less than six months.

Question 22

Label the following stages of change from the transtheoretical model of behavior change with the appropriate definition: Maintenance.

Answer 22

Regular physical activity participation for longer than six months.

Question 23

Explain why the concept of self-efficacy is important to exercise-related behavior change.

Answer 23

Self-efficacy is strongly related to program adoption and maintenance.

Question 24

Identify the six sources of self-efficacy.

Answer 24

• Past performance experience
• Vicarious experience
• Verbal persuasion
• Physiological state appraisals
• Emotional state and mood appraisals
• Imaginal experiences

Question 25

Describe decisional balance.

Answer 25

The evaluation of pros and cons about adopting and/or maintaining an activity program.

Question 26

Discuss how willpower is a mind-body response and not a virtue.

Answer 26

Willpower is a biological function that allows ignoring temporary pleasure or discomfort for long-term goals.

Question 27

What is a high-risk situation for a client traveling frequently regarding their fitness goals?

Answer 27

Traveling four times per month, eating on the road, and staying in hotels.

Question 28

List three strategies to help a client stay on track while traveling.

Answer 28

* Address the situation before it happens * Collaborate on ways to stay active and make healthy dietary choices * Ensure social support

Question 29

What approach can be taken to make activity fun and enjoyable for a client who gets bored easily?

Answer 29

* Ask questions about past enjoyable activities * Use interval training and varied equipment * Collaborate on creating the exercise program

Question 30

What strategies and processes of change would apply to a client in the preparation stage?

Answer 30

* Frequent positive feedback * Identifying necessary skills * Overcoming obstacles * Developing goals

Question 31

During the initial interview with a new client, what is the client's motivation to exercise likely associated with if they reveal stage 1 hypertension?

Answer 31

Perceived seriousness.

Question 32

Which stage of behavioral change is someone likely in if they are thinking about joining a gym but do not currently exercise?

Answer 32

Contemplation.

Question 33

What stage of behavioral change is a client who has started walking for exercise but has not yet registered for a race likely in?

Answer 33

Action.

Question 34

According to operant conditioning, which consequence is best for ensuring desired behavior recurrence?

Answer 34

Positive reinforcement.

Question 35

What is the best question for a client experiencing cognitive distortion to ask themselves?

Answer 35

What is the evidence for and against this thought?

Question 36

What process is exemplified by a client choosing a gym on their route between home and work?

Answer 36

Stimulus control.

Question 37

What strategy would enhance a client's willpower?

Answer 37

Planning in advance for moments of weak self-control.

Question 38

What is the precontemplation stage?

Answer 38

A stage where individuals are not considering being active and may have negative views about exercise. ## Footnote Direct confrontation or arguing can reinforce their position and damage rapport.

Question 39

How should you educate someone in the precontemplation stage about exercise?

Answer 39

Focus on listening and understanding, share information neutrally, find common ground, and be patient. ## Footnote Use open-ended questions to encourage discussion.

Question 40

What characterizes the contemplation stage?

Answer 40

Individuals recognize the need for physical activity but are ambivalent and experiencing barriers. ## Footnote They may feel nervous or lack knowledge about how to start.

Question 41

What is an appropriate response for a potential client in the contemplation stage?

Answer 41

Acknowledge her feelings, provide clear information, offer a low-pressure introduction, and emphasize support. ## Footnote Addressing concerns directly can help ease anxiety.

Question 42

What is the preparation stage?

Answer 42

A stage where individuals engage in physical activity inconsistently and seek help to establish a routine. ## Footnote They are ready to adopt a more active lifestyle.

Question 43

What is the first command to identify barriers for a client in the preparation stage?

Answer 43

'What are some of the biggest challenges or obstacles you are facing in sticking with a regular workout routine?' ## Footnote This encourages clients to openly discuss their barriers.

Question 44

What is the second command to help a client in the preparation stage?

Answer 44

'Let's brainstorm some specific strategies and solutions together that could help you overcome these challenges.' ## Footnote This invites collaboration in finding solutions.

Question 45

What strategies can be used to support clients in the action stage?

Answer 45

* Collaborate on an action plan * Provide frequent positive feedback * Assist with overcoming obstacles * Help identify social support * Develop goals ## Footnote Small steps toward building self-efficacy can be effective.

Question 46

What is perceived seriousness in the health belief model?

Answer 46

Feelings about the seriousness of contracting an illness or leaving it untreated. ## Footnote More serious perceived consequences increase the likelihood of engaging in healthy behavior.

Question 47

What are the characteristics of the action stage?

Answer 47

Individuals are consistently training and seeing results, but may face challenges like changes in schedule. ## Footnote It is important to remind clients of their accomplishments.

Question 48

What should be discussed in a meeting with a long-time client in the maintenance stage?

Answer 48

* Remind them of their progress * Discuss new goals * Anticipate and overcome potential obstacles ## Footnote Keeping clients motivated is key to continued success.

Question 49

What is the principle of operant conditioning in personal training?

Answer 49

Behaviors are strengthened when reinforced, increasing the likelihood of the behavior happening again. ## Footnote Reinforcements can include positive outcomes from healthy behaviors.

Question 50

What does stimulus control refer to?

Answer 50

Making adjustments to the environment to increase the likelihood of healthy behaviors. ## Footnote Examples include choosing a gym on the route between home and work.

Question 51

Fill in the blank: The contemplation stage consists of people who are still inactive but are thinking of becoming more active in the next _______.

Answer 51

six months

Question 52

True or False: Willpower is unlimited and does not require conservation strategies.

Answer 52

False ## Footnote Clients should have strategies to conserve willpower.

Question 53

How can personal trainers help clients replace irrational cognitions?

Answer 53

By asking reflective questions about their thoughts and responses to situations. ## Footnote This can lead to healthier, more productive thinking.