Study Guide Flashcards
What is the Transtheoretical Model (TTM)?
A behavior change model focused on the stages of change, the process of changing
behavior, self-efficacy, and the decision balance.
List the stages of change and description for the first two
Pre-contemplation: In denial, or ignorant, that a change is necessary, possible,
or worth the effort within the next six months
- Contemplation: Contemplate making a change in the next six months but
reluctant to commit
List the stages of change and a description for each last 3
Preparation: Committed to make a change in the target behavior within 30
days; engages in preparation activities
- Action: Engaged in change behavior for less than six months; new behavior
is not fully stabilized
- Maintenance: Sustaining their new, healthy behavior for more than six
months
Know the Experiential Processes of Change.
Consciousness-raising, dramatic relief, self-reevaluation, environmental reevaluation,
and social liberation
Know the Behavioral Processes of Change
Self-liberation, helping relationships, counterconditioning, reinforcement
management, and stimulus control.
What is Self-Determination Theory
A general theory of human motivation that suggests a person is motivated to change
by three basic psychological needs of autonomy, competence, and relatedness.
Explain motivation and compare the two forms of motivation
(intrinsic and extrinsic).
Motivation is the reason someone has for behaving in their own particular way. There
are two types of motivation that trainers can use to assist their clients.
1. Intrinsic motivation: The drive for executing behaviors that are driven by
internal and personal rewards.
2. Extrinsic motivation: The drive to perform certain behaviors on external
factors like praise, recognition, and money
What is Self-Determination Theory.
A general theory of human motivation that suggests a person is motivated to change
by three basic psychological needs of autonomy, competence, and relatedness.
What exactly is the OARS model? How can you use each of
its parts?
OARS Model: A communication model for motivational interviewing that includes
open-ended questions, affirmations, reflective listening, and summarizing.
O: Open ended questions - Using “what” or “how” questions instead of “why”
questions to gain clarifying information and avoid the client responding with
justification for behavior
A: Affirmations - Affirming a personal strength or ability of the client; affirming what
the client has already done or done well
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R: Reflective Listening - Listening with the intent to understand, observe client body
language and behavior, and offer a reflection of what was said
S: Summarizing - Providing a collective summary of what was talked about, making
connections between client’s own responses, or summarizing the plan of action
moving forward
Should trainers actively try to fix their clients?
During trainer-client communications, clients often share challenges, problems, or
reasons why they are resistant to make a behavior change. When this happens, a
personal trainer must resist the urge to try to actively “fix” the client’s problems by
telling the client what to do.
What are SMART goals?
Goals that optimally motivate people with more objective set achievements.
SMART goals are goals that are Specific, Measurable, Achievable, Relevant, and
Time-bound.
List the levels of organization in the human body the 1 and 2
Atomic
Molecular
List the levels of organization in the human body the first 3,4
Organelle
Cell
List the levels of organization in the human body the first 4,6
Tissue
Organ
List the levels of organization in the human body the first 7,8
organ system
Organism
What are the 3 systems for human movement?
The nervous system, muscular system, and skeletal system.
Explain the nervous system and its two major parts.
The nervous system is a complex network of cells and tissues that enables communication and coordination between different parts of the body. It is divided into two major parts: the central nervous system (CNS) and the peripheral nervous system (PNS).
The central nervous system (CNS) consists of the brain and spinal cord, which are responsible for processing and interpreting information received from the body and generating appropriate responses. The brain is the body’s control center, where sensory information is integrated, decisions are made, and motor commands are sent out to the muscles and organs. The spinal cord serves as a relay between the brain and the rest of the body, transmitting sensory information from the PNS to the brain and motor commands from the brain to the muscles and organs.
The peripheral nervous system (PNS) consists of all the nerves that lie outside the CNS and connect it to the rest of the body. The PNS can be further divided into the somatic nervous system (SNS) and the autonomic nervous system (ANS). The SNS controls voluntary movements and transmits sensory information from the body to the CNS. The ANS controls involuntary functions such as heart rate, breathing, and digestion, and can be further divided into the sympathetic and parasympathetic nervous systems, which work together to maintain a balance between different bodily functions.
What are the two divisions of the nervous system?
Central Nervous System: The part of the nervous system consisting of the brain
and spinal cord.
Peripheral Nervous System: The nerves and ganglia (relay areas for nerve signals)
outside of the brain and spinal cord.
What are the responsibilities of the left hemispheres
of the brain?
Language
Logical processing
Science and math
Controls muscles on right side
What are the responsibilities of the right hemispheres
of the brain?
Spatial perception
Creativity
Intuition
Controls muscles on left side
Explain motor function.
Motor function includes both voluntary and involuntary muscle contractions. These
contractions occur in part because of the firing of a motor unit.
What is the motor unit pool? How does a motor unit function?
Essentially, the motor unit pool is a group of motor units that work together. The
physiological process the motor units must go through to turn an electrical impulse
into a mechanical response is called excitation-contraction coupling. A nerve
impulse sent to skeletal muscle fibers is called an action potential. The action
potential causes an interaction between a motor neuron and its associated muscle
fibers
Know what the All-or-None principle is and give an example
for its use.
All-or-none principle: This principle states that the strength of a neural electrical
signal is independent of the magnitude of the stimulus if the neural threshold is
reached.
If you were to do a bicep curl with 5 pounds, which represents the external stimulus,
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this would initiate a nervous system response to fire as many motor neurons as
would be needed to move this weight. If that 5-pound weight were exchanged with a
heavier one, then more motor neurons would need to fire to move the added weight.
All motor neurons fire at max strength regardless of recruitment needs.
List the three types of muscle in the body.
Skeletal: these are voluntary muscles which attach to bones via tendons and help to
produce human movement.
Smooth: these will be muscle tissues of the gut and internal organs that work
involuntarily.
Cardiac: the striated involuntary muscle tissue of the heart