Chapter 19

Question 1

Stages of Change

Answer 1

1. Precontemplation 5.
2. Contemplation 4.
3. Preparation 3.
4. Action 2.
5. Maintenance 1.

1- 5 is Progress; 5 - 1 is Relapse

Question 2

Questions to assess a clients stage

Answer 2

1. What experiences with physical activity have you had in the past?
2. What worked best to help you stick to an exercise program?
3. What worked the least? What contributed to you quitting an exercise program?
4. During the last 6 months, what kept you from exercising?
5. How did you keep up with an exercise program when disruptions got in the way? Lack of time? Travel? Holidays?

Question 3

The key to all stages

Answer 3

education

Question 4

What does S.M.A.R.T goals stand for

Answer 4

Specific
Measurable
Attainable
Realistic
Timely

Question 5

What 2 types of goals are there

Answer 5

1. Process (client should focus on this)

2. Product

Question 6

Verbal Communication

Answer 6

1. What speaker means
2. What speaker says
3. What listener hears
4. What listener thinks speaker means

Question 7

What are the types of support?

Answer 7

1. Instrumental
2. Emotional
3. Informational
4. Companionship

Question 8

Behavioral reactants

Answer 8

When family members pressure or make loved ones feel guilty about exercise, that person may actually respond by exercising less

Question 9

Barriers to Exercise

Answer 9

1. Time
2. Unrealistic Goals
3. Lack of Social Support
4. Social Physique Anxiety
5. Convenience

Question 10

Strategies to Enhance Exercise Adherene

Answer 10

Behavioral Strategies:

1. Self-Management
2. Goal Setting
3. Self-Monitoring

Cognitive Strategies

1. Positive Self-Talk
   - psyching up
   - Imagery

Question 11

Exercise imagery

Answer 11

The process created to produce internalized experiences to support or enhance exercise participation

Question 12

Psychological Benefits of Exercise

Answer 12

1. Promotes positive mood
2. Reduces stress
3. Improves sleep
4. Reduces depression & anxiety