Behavior Change

Question 1

Name the two categories of the processes of change.

Answer 1

1. Experiential

2. Behavioral

Question 2

Name the Experiential processes of change.

Answer 2

1. Consciousness Raising (Getting the facts)
2. Dramatic Relief (Invoking emotions)
3. Self Reevaluation (Creating a new self-image)
4. Environmental Reevaluation (Realizing the effect on others)
5. Social Liberation (Noticing social acceptance)

Question 3

Name the Behavioral processes of change.

Answer 3

1. Self Liberation (Committing with confidence)
2. Helping Relationships (Generating social support)
3. Counterconditioning (Making substitutions)
4. Reinforcement Management (Using rewards and feedback)
5. Stimulus Control (Managing the environment)

Question 4

What is defined as, “A general theory of human motivation that suggests a person is motivated to change by three basic psychological needs of autonomy, competence, and relatedness”?

Answer 4

Self-Determination Theory (SDT)

Question 5

Define motivation.

Answer 5

The reason(s) one has for behaving in a certain way.

Question 6

What are the two key components of motivation?

Answer 6

1. Direction of effort.

2. Intensity of effort.

Question 7

What is defined as, “The basic need for self-governance and control over one’s own behaviors and goals”?

Answer 7

Autonomy

Question 8

What is defined as,
A. The need to feel a sense of mastery and operate effectively within the environment.
B. The need to feel effective and capable in one’s actions?

Answer 8

Competence

Question 9

What is defined as,
A. The basic need to feel a sense of belonging and connection to others
B. The need to feel connected to and supported by others as well as a sense of belonging within a group

Answer 9

Relatedness

Question 10

What does the acronym OARS stand for?

Answer 10

Open-ended questions.
Affirmations
Reflective listening
Summarizing

Question 11

What are the four guiding principles of Motivational Interviewing that can assist a personal trainer in using the method effectively?

Answer 11

1. Not trying to “fix” a client or their behavior
2. Understanding the client’s motivations
3. Listening to the client
4. Empowering the client

Question 12

What is defined as, “The force of blood pushing against the walls of the arteries during the two phases of the cardiac cycle”?

Answer 12

Blood Pressure

Question 13

Define Hypertension

Answer 13

High blood pressure reading more than 140/90 mm Hg.

Question 14

Define Metabolism.

Answer 14

Chemical processes within the body that convert food into energy.

Question 15

What is a behavior change model focused on the stages of change, the process of changing behavior, self-efficacy, and the decision balance?

Answer 15

The Transtheoretical Model (TTM)

Question 16

What are the components of effective goal setting?

Answer 16

1. Complementary long-term and short-term goals.
2. SMART goal intentions.
3. Implementation intentions
4. Monitoring
5. Feedback

Question 17

What is referred to as a goal where the end result is a specific desired outcome?

Answer 17

Outcome Goal.

Question 18

What is referred to as a goal where the focus is on the process or action that will lead to the desired end result?

Answer 18

Process Goal.

Question 19

What is a SMART goal?

Answer 19

A goal that is:
Specific
Measurable
Achievable
Relevant
Timed-bound

Question 20

What is Implementation Intention?

Answer 20

A preset plan that links critical situations to pre-determined, goal directed responses (e.g., when/then statements).