NASM > Chapter 4 > Flashcards

Chapter 4 Flashcards

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1
Q

Name three expectations of a CPT

A

Design fitness programs
Give effective advice
Create environments that encourage adherence to fitness routines

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2
Q

Autonomy

A

Acting in accordance with how one wants to behave

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3
Q

Third space

A

A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others

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4
Q

Behavior change techniques

A

Client interventions that are used to change a determinant of behavior

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5
Q

What is another term for self confidence?

A

Self-efficacy

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6
Q

List four BCT to improve self confidence

A

Set specific tasks
Provide instructions
Practice for mastery
Communicate positively

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7
Q

List three BCT for positive outcome expectations

A

Supply information
Prompt anticipated regret
Apply motivational interviewing

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8
Q

List two BCT that manage social influence

A

Encourage social support
Foster discipline vs social pressure

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9
Q

List four BCT to promote self-regulation

A

Make a plan
Identify coping responses
Set SMART goals
Promote self-monitoring

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10
Q

Self-monitoring

A

Observing, measuring and evaluating one’s own behavior, often in a diary or a log

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11
Q

Determinants of Behavior

A

Psychological, social or environmental factors that influence behavior

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12
Q

Name ten determinants of exercise participation

A

Motivation
Self-confidence
Self-regulation
Exercise history
Body weight
Stress
Social support
Access
Time

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13
Q

What is one of the strongest determinants of physical activity in adults?

A

Self-confidence

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14
Q

Perceived behavior control

A

An evaluation of whether one has the means, resources, and opportunities to perform a behavior

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15
Q

Stress

A

The state of mental or emotional tension from demanding circumstances

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16
Q

Planning

A

A concrete representation of when and where exercise will occur

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17
Q

Subjective norms

A

Belief that an important person or group of people will approve and support a behavior

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18
Q

List the six levels of the Stages of Change Model

A

Pre contemplation (no change)
Contemplation (? change in 6 mo)
Preparation (? change in 1 mo or less)
Action (exercising < 6 mo)
Maintenance (exercising > 6 mo)
Relapse

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19
Q

Decisional balance

A

Reflects the clients’ weighing of the pros and cons of changing

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20
Q

One of the best BCT to use for clients in precontemplation and contemplation phases

A

Education to provide more information

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21
Q

One of the best BCT techniques for Preparation

A

Motivational interviewing

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22
Q

One of the best BCT for Action

A

Foster discipline
Make a plan (to prevent relapses)

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23
Q

Name two actions to take if a client cancels a session

A

Ask client when they wish to reschedule

Prompt client to make a plan to continue exercise in the interim if next session not within 48 hrs

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24
Q

Name the four types of social support

A

Instrumental (Logistical)
Emotional
Informational
Companionship

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25
Instrumental support
The actions that directly facilitate a behavior to happen. For exercise, this could be arranging transport or payment for a gym membership
26
What is one of the most important influences for most behaviors including exercise?
Family
27
List four components of leadership
Leadership qualities Leadership styles Situational factors Follower qualities
28
List ten benefits of group exercise
Accountability Comparison Competition Comradery Consistency Energy Intensity Planned, Motivation, & Sociability
29
List five psychological benefits of exercise
Improved mood Decreased depression/anxiety Increased self-esteem Improved body image Better sleep
30
Even short bouts of ten minutes of exercise can improve mood.
True
31
Self-esteem
The way someone evaluates their own self worth physically, emotionally, and socially
32
Body image
The way someone views their physical self or visualizes their body
33
Body image and self esteem have a mutual and reciprocal relationship
True
34
How many minutes of moderate exercise have been shown to reduce insomnia?
150 minutes a week
35
Name two sleep disorders improved by exercise
Insomnia Sleep apnea
36
Exercise may be effective for preventing depression across all ages
True
37
What intensity of exercise is generally best for depression and anxiety?
Moderate
38
It’s not what the fitness professions say, it’s . . .
How they say it
39
Name five aspects of good communication
Create a safe environment Clear away distractions and focus Ask clarifying questions Observe body language Provide empathy and validation
40
Rapport with client can contribute to adherence to the exercise program
True
41
Rapport
A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well
42
Nonverbal communication
Exchange of information through bodily cues other than words
43
Two key forms of nonverbal communication
Posture Facial expressions
44
Reflective Listening
Making a best guess as to what the speaker means and stating it back to the speaker for confirmation
45
Active listening
Listening style that involves having genuine interest in what the speaker is saying, requiring the listener to fully concentrate on understanding the speaker’s message
46
47
List five aspects of active listening
Asking questions Reflecting Summarizing Affirming Asking permission
48
Two types of questions
Open ended Closed ended
49
Describe the technique of “Accentuate the Positive”
Ask a client to rate the importance of making change from 1-10. Then ask the client “Why didn’t you rate this lower” to direct the client to identify and describe the positives
50
Reflections
Conversational techniques that express the supposed meaning of what was just heard
51
Three types of summaries
Collecting (Client thoughts) Linking (Tie information together) Transitional (Wrap up or shift focus)
52
Affirmations
Positive statements about the client’s character strengths (“You” statements)
53
List five benefits of affirmations
Improve self-confidence Encourage persistence Decrease defensiveness Support momentum for change Enhance clients feelings of support
54
Asking permission to share information allows clients to retain their autonomy while making it easier for them to hear what a CPT has to say
True
55
Motivational interviewing
Client centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence (in contemplation phase)
56
Self-discrepancy
Internal conflict that occurs when an individual compares their actual self with their ideal self
57
Sustain talk
Talk the represents and predicts sustaining the status quo and moving away from change
58
Change talk
Talk that expresses dissatisfaction with status quo and reflects movement toward behavior change
59
What is one strategy to help combat resistance while avoiding arguments?
Present a variety of exercise options and solutions for driving change that the client can choose from until options that are manageable and appealing are found
60
Three components of a Change Commitment Check 1-10 scale
Importance Confidence Readiness
61
What level on the Change Commitment Check indicates the client is in a good place to makes changes and stick with them?
7 or higher
62
Two strategies to reach goals
Create subgoals Write down goals
63
*** goals lead the way toward completing an *** goal
Process Outcome
64
Five techniques to enhance self-efficacy
Action planning Reinforcing effort Providing instructions Self-monitoring Social support
65
Implementation intentions
BCT that links a goal directed response to situational cues by specifying when, where and how to act
66
Coping plans
BCT that anticipated barriers to goals and proactively prepares strategies to avoid counterproductive habitual responses
67
Name two strategies to move past negative self-talk
Reverse listing Stopping
68
Reverse listing
Replacing negative statements with positive ones
69
Stopping
The act of saying STOP out loud to undesired statements
70
Cognitive fusion
When people identify with and believe fully the exact content of their thoughts
71
Imagery
Mental process that can produce internalized experiences
72
Appearance imagery
A person imagines appearance or health related outcomes
73
Energy imagery
A person imagines increased energy or reduced stress
74
Technique imagery
A person mentally rehearses an exercise technique
75
The process to get oneself into a state of psychological readiness for performance
Psyching up
76
Name four topics that should be covered in the initial session
Health concerns Fitness goals Prior exercise experience Comprehensive fitness assessment
77
Goals energize performance by motivating people to?
Exert effort Persist over time Pay attention to behaviors and information relevant to achieving the goal
NASM
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