Section 2 Flashcards
what is an important component to behavioral change and plays a key role in
adopting a regular habit to exercise?
Psychology
Who are are trained and licensed professionals who treat people with
mental illnesses?
Psychologists and psychiatrists
when someone does something for rewards or recognition.
Extrinsic motivation
the motivation to do something that comes from within an
individual; it is strongly related to long-term adherence.
Intrinsic motivation
Lack of time, unrealistic goals, lack of social support,
social physique anxiety, lack of convenience, and ambivalence are all examples of what?
Barriers to exercise
people feeling anxious about how others perceive their bodies and can be a barrier to exercise participation is an example of what?
Social physique anxiety
when someone has mixed feelings about exercise and likely sees pros and cons to participation.
Ambivalence
Other people, the internet, or the environment; these influences can lead people both toward and away from exercise.
Social influences on exercise
the tangible things that assist people with the ability to exercise, such as providing transportation to a fitness facility, assisting with childcare, or packing someone’s gym bag.
Instrumental support
comes from being caring, empathetic, and concerned about someone’s experience with exercise.
emotional support
the ability to relate to the way another person feels or views a situation.
Empathy
one of the main reasons why someone will seek out a fitness professional; it includes providing accurate and current information about fitness and exercise.
informational support
when someone exercises with another person.
companionship support
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.
group influences
important for children and adolescents, whereas instrumental support is often cited as the most influential type of support
parental support
sets the tone of the class and is responsible for creating an inviting and
inclusive exercise environment.
The exercise leader
what feels distinct from others and can lead to additional accountability and encouragement?
Exercise groups
opportunities for exercise, which includes sidewalks, green spaces, playgrounds,
and walking trails?
community influences
What type of motivation are these?
* Social recognition
* Rewards from competitions (trophy or award)
* Improvement of physical appearance
Extrinisic Motivation
What type of motivation are these?
* Stress relief
* Increasing energy
* Finding new ways to be challenged physically
Intrinsic Motivation
What type of goals are these?
* Place in top 10 in a 10K race
* Achieving a certain level of body fat
* Achieving a certain level of strength improvement
Outcome Goals
What type of goals are these?
* 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.
Process Goals
What should be based on the clients’ abilities and should address their health
concerns and goals?
Program Designs
one of the strongest determinants of physical activity in adults; most
coaching efforts are directed at increasing a person’s what?
Self-efficacy
what are important l techniques to developing a self-regulatory
strategy to improve self-efficacy?
Planning and self-monitoring
What can impact a person’s readiness to perform resistance training?
Affective judgments and subjective norms.
The stages of change include…
precontemplation
contemplation
preparation
action
maintenance.
a genuine interest in understanding the client’s health and
fitness goals. It involves asking appropriate questions, avoiding distractions and inner
dialogue, and providing appropriate feedback.
active listening
a style of coaching that is used to enhance intrinsic motivation for change. CPTs can use some techniques from motivational interviewing, such as developing a discrepancy between a client’s current state and ideal state, promoting change talk, and assessing readiness, willingness, and perceived ability to change
motivational interviewing
can help change behaviors include positive self-talk, imagery, and the practice of psyching up before activity.
cognitive strategies
What are SMART goals?
specific, measurable, attainable, realistic, and timely.
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Self-efficacy
Observing, measuring, and evaluating one’s own behavior, often in the
form of a diary or log.
Self-monitoring
Client does not exercise and is not planning to start exercising within 6 months
Precontemplation
When a person is thinking about implementing change but has not yet taken any steps to get started; an individual
may take action within the next 6 months.
contemplation
The client intends to act in the near future, usually within the next month.
Preparation
The client has made specific modifications in their exercise routine within the past 6 months.
Action
The client has been exercising for more than 6 months and is working to prevent relapse.
Maintenance
Reflects the clients’ weighing of the pros and cons of changing.
Decisional balance
