Section 2 - Chapter 4 Flashcards
Physical Activity
Bodily movement that results in energy expenditure and encompasses many modes and intensities. Movement that is not structured exercise such as recreational pursuits (e.g., golfing, gardening, and walking a dog).
Adherence
The level of commitment to a behavior or plan of action.
Autonomy
Acting in accordance with how one wants to behave.
Intrinsic motivation
When people engage in an activity or behavior because they feel a sense of satisfaction.
Third space
A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.
Behavior Change Techniques (BCTs)
Client interventions that are used to change some determinant of behavior.
Self-efficacy
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Ambivalence
Describes a person’s state of mixed feelings about a situation.
Self-monitoring
Observing, measuring, & evaluating one’s own behavior, often in the form of a diary or log.
Determinants of Behavior
Refers to the psychological, social, or environmental factors that influence behavior.
Intention
A construct that captures motivational factors that influence behavior. It indicates how hard people are willing to try & how much effort they are planning to exert.
Self-determination theory
A broad theoretical framework for the study of human motivation.
Autonomous motivation
When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.
Planning
A concrete representation of when and where exercise will occur.
Attitudes
The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.
Outcome expectations
The expected positive + negative consequences of a behavior.
Stress
The state of mental or emotional tension from demanding circumstances.
Perceived behavioral control
An evaluation of whether one has the means, resources, and opportunities to perform a behavior.
Affective judgment
Referred to expected pleasure or enjoyment
Subjective norms
Belief that an important person or group of people will approve and support a behavior.
Which of the following is one of the strongest determinants of physical activity in adults?
Self-efficacy
Precontemplation
Client does not exercise and is not planning to start exercising within 6 months.
Contemplation
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.
Preparation
The client intends to act in the near future, usually within the next month.
Action
The client has made specific modifications in their exercise routine within the past 6 months.
Maintenance
The client has been exercising for more than 6 months and is working to prevent relapse.
What are the 6 stages of change?
Pre-contemplation, Contemplation, Preparation, Action, + Maintenance
Decisional Balance
Reflects the clients’ weighing of the pros + cons of changing
Which type of goals helps those in the contemplation stage?
Small achievable goals help people in contemplation build self-efficacy and gain momentum.
Which type of goals helps those in the preparation stage?
Motivational Interviewing, which is discussed later in this chapter, can be a highly beneficial BCT to use with all new potential clients, helping to uncover their underlying desires and turn a plan into action.
Action
specific plans should be put in place in advance if a client misses a scheduled session with suggestions for maintaining progress, such as supplying preplanned “emergency” workouts that they can do from home.
If a client happens to cancel a session, the fitness professional should do at least one of the following two things:
- Ask the client when they would like to reschedule the session.
- Prompt the client to make a plan for continuing to exercise in the interim, if the rescheduled session is not soon (within 24–48 hours).
Maintenance
Inviting other people to exercise with them or making plans to make up missed sessions, to avoid relapsing back to earlier stages.
Maintenance
Inviting other people to exercise with them or making plans to make up missed sessions, to avoid relapsing back to earlier stages.
Maintenance Stage
Have you been routinely exercising for more than 6 months?
Action Stage
Have you been routinely exercising for less than 6 months?
Preparation Stage
Are you making set plans to begin an exercise program within the next 6 months?
Contemplation Stage
Do you think you need to increase the amount you exercise?
What does the term decisional balance refer to?
The client’s weighing of the pros and cons of changing a behavior
Empathy
The ability to identify with another person’s feelings, attitudes, or thoughts.
Rapport
A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well.
Reflective listening
The process of seeking to understand the meaning of the speaker’s words and restating the idea back to the speaker to confirm that they were understood correctly.
Active Listening
Listening style that involves having genuine interest in what the speaker is saying; requires the listener to fully concentrate to understand the speaker’s message.
Close-ended questions
Directive questions that can be answered with one word, typically a yes or no.
Open-ended questions
Non-directive questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.
Reflective Listening
The process of seeking to understand the meaning of the speaker’s words + restating the idea back to the speaker to confirm that they were understood correctly.
Active Listening
Listening style that involves having genuine interest in what the speaker is saying; requires the listener to fully concentrate to understand the speaker’s message.
Close-ended questions
Directive questions that can be answered with one word, typically a yes or no.
Open-ended questions
Non-directive questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.
Collecting summaries
Short sentences that continue the client’s thoughts and add momentum to the conversation.
Linking summaries
Summaries that tie together information the client has presented, perhaps even from previous sessions.
Transitional summaries
Summaries used to wrap up a session or announce a shift in focus.
What are the three types of summaries?
Collecting summaries, linking summaries, + transitional summaries
Affirmations
Positive statements about character strengths
Nonverbal Communication
Information derived from bodily cues, not speaking.
Motivational Interviewing
Client-centered, directive method for enhancing intrinsic motivation to change by exploring + resolving ambivalence.
Self-discrepancy
An internal conflict that occurs when an individual compares their actual self with their ideal self.
Sustain talk
Talk that represents and predicts movement away from change.
Change talk
Talk that reflects movement of the person toward behavior change.
Questions that promote change?
What might you want to change?
What do you think might happen if you didn’t make any changes?
Do you think this could work for you?
If you decided to make this change, what would be different in your life?
Questions that provoke resistance?
Why don’t you want to change?
What makes you think that you’re not at risk?
Why don’t you just do this?
Why can’t you make this change to your schedule?
What is the defining feature of the contemplation phase?
Ambivalence
SMART Goals
Specific, Measurable, Attainable, Realistic, + Timely
What are the four goal functions?
- Directing attention and effort toward relevant activities and away from counterproductive activities
- Energizing action and effort
- Influencing persistence of effort
- Leading people to seek out goal-relevant information (Locke & Latham, 2002)
Specific
E.g., “I want to lose 5 pounds (2.2 kg),” which precisely details that the goal will be achieved when 5 pounds are lost.
Measurable
Regularly scheduled weigh-ins can track a weight loss goal by recording the date and the client’s scale weight each time
Attainable
Challenging, yet achievable
Outcome goals
Goals focused on the end result