Goal Setting

Question 1

• Define goal setting and list 2 benefits
• Definte long term goal
• Define short term goal, success rate of challenging short term goal
  
  • What should do in event short term goal not met?
• What is feedback?

Answer 1

• Goal setting = strategic approach to behavioural change by which progressive standards of success (i.e., goals) are set in an attempt to increasingly approximate a desired standard of achievement (i.e., the long-term goal).
  
  • Fosters a sense of mastery and success as people pursue the desired standard or target of achievement.
  • Feelings of success and competency promote commitment and help maintain exercise behavior.
• Long-term goal = meaningful pursuit for the client, sets the direction for short-term goals
• Short term goal = strategy to achieve long-term goal via attainable steps. Challenging short term goals = 50% success rate
  
  • If a short-term goal is not attained in a specified time period, needs to be adjusted or replaced with another
• Feedback = knowledge of the results, in completion of short-term goals

Question 2

Define process goals (in terms of agency), give example and explain importance/benefit

Answer 2

• Process Goals = clients have high degree of personal control
  
  • Exercise form and technique, positive attitude during exercise routine
  • Such goals may be important for maintenance of exercise behavior as success or goal accomplishment defined in other ways becomes difficult

Question 3

Define outcome goals, give example, and explain difficulty in relation to other goals

Answer 3

• Outcome Goals = Accomplishments as gauged by personal comparison.
  
  • Less probability of success compared to process goals b/c can only control their effort, but not the outcome

Win the race, be the fastest walker

Question 4

Define performance Goals, give examples, and describe dificulty related to other goals.

Answer 4

• Performance Goals = stated in terms of self-referenced personal performance standard for client, rather than another client/opponent
  
  • More difficult that process goals

Increase 1RM, lose 5 pounds, interval goals

Question 5

What are interval goals and give example of how they are established.

Answer 5

• Interval goals are a type of performance goal. Limits of goal are established with lower and upper boundary of success.
  
  • Lower boundary = previous best 1RM.
  • Upper boundary = take average of recent performances, determine difference between averages and previous best, add difference to previous best to generate highly challenging self-referenced level of success

Question 6

What are Smart goals?

What are 7 principles of goal setting?

Answer 6

• Smart Goals = Specific - Measurable - Action oriented - Realistic - Time bound

1. Make goals specific, measurable, and observable.
2. Clearly identify time constraints.
3. Use moderately difficult goals.
4. Record goals and monitor progress.
5. Diversify process, performance, and outcomes.
6. Set short-range goals to achieve long-range goals.
7. Make sure goals are internalized (clients should participate or set their own)

Question 7

Why is it important to understand the goals identified by a client

How can personal trainer handle those that are unrealistic?

Answer 7

• Understanding goals identified by client can help PT understand values and how the client perceives themselves, help identify the client’s true wants and needs.
• Work on short term goals to help establish habits needed to point in direction of the unrealistic goals. Reaching short term goals will enhance commitment

Question 8

Why is education regarding client nutritional habits essential to client success?

How can understand of client knowledge be used?

Answer 8

• Absence of required knowledge can often hinder the achievement of long-term goals.
• Evaluating the client’s present level of knowledge will help to set a complementary knowledge-based goal

Question 9

Define the following:

• Target behavior
• Reinforcement
  
  • Positive Reinforcement + example
  • Negative Reinforcement + example
• Punishment
  
  • Positive punishment + example
  • Negative punishment + example

Answer 9

• Target behavior = operant. Probability that operant repeated in future increases when behavior reinforced
• Reinforcement = any act, object, or event that increases likelihood of future operant behavior when reinforcement follows that behavior
  
  • Positive reinforcement = gives something in response to behavior (e.g social approval for completing a workout)
  • Negative reinforcement = takes away something aversive in response to behavior (e.g relieving client of disliked chore for doing b/c achieved task)
• Punishment = any act, object, or event, that decreases likelihood of future operant behavior when punishment follows that behavior
  
  • Positive punishment = presentation of something aversive such as disapproval (e.g. telling client my grandma can lift more than you)
  • Negative punishment = removal of a privilege because of poor exercise technique or failure to complete exercise goal

Question 10

Define self determination theory.

Describe 5 stages of self-determination theory

Answer 10

• Self-determination = desire to participate in an activity for self-fulfillment as opposed to a desire to meet the expectations of others.
• Self-determination exists on a continuum
  
  1. Amotivation: The client has a total lack of intrinsic or extrinsic motivation.
  2. External regulation: The client engages in behavior to avoid punishment, not for personal satisfaction.
  3. Introjected regulation: The client views exercise and training behavior as a means to a valued end (e.g., getting into correct starting position for resistance training exercise is partly internalized to please the personal trainer).
  4. Identified regulation: The client accepts the personal trainer’s instructions as beneficial but primarily follows the leadership of the personal trainer instead of initiating exercise behavior.
  5. Integrated regulation: The client personally values exercise behavior, internalizes it, and freely engages in it; the client and the personal trainer agree on the goals for the client.

Question 11

Define Stages of Readiness.

What are 5 stages of readiness?

Answer 11

• Stage of Readiness = transtheoretical model that describes process client goes through to get ready to start exercise
  
  1. Precontemplation = individual does not intent to increase physical activity and is not thinking about it
  2. Contemplation = individual intends to increase physical activity and is thinking about it, but not yet physically active
  3. Preparation = individual is engaging in some activity, accumulating > 30 min moderate intensity exercise at least 1 day a week, but not most days
  4. Action = individual accumulates at least 30 min exercise 5 or more days of week, but has done so for less than six months
  5. Maintenance = individual accumulates at least 30 min exercise 5 or more days of week, and has done so for less than six months

Question 12

What is self-efficacy?

What are 4 influences that affect/build self-efficacy?

Which influence has greatest impact?

Answer 12

• Self-Efficacy: building Confidence
  
  • Achieving success has more impact than anything else on raising client’s self-efficacy
  • Self-efficacy is related to persistence in striving for goal achievement. 4 types of influences affect or build self-efficacy

1. Performance accomplishments
   
   • Underscores relationship of goal accomplishment to building confidence
2. Modelling Effects
   
   • Observing others perform target behavior can increase self-efficacy by enhancing imitative behavior
3. Verbal persuasion
   
   • A person who is respected and is known to possess expertise in given area (e.g personal trainer) can significantly influence client’s self-efficacy by offering encouragement
4. Physiological arousal or anxiety
   
   • Individual’s own interpretation of physiological state before or during exercise influences self-efficacy. (E.g when performing 1RM judging level of arousal negatively (I’m too nervous) or positively (I’m ready))

Question 13

Identify 10 motivational techniques can use with client

(MMEDOPFFUL)

Answer 13

1. Model appropriate behavior of a fitness lifestyle
2. Motivational affirmation for client
3. Exercise log/journal to document
4. “do your best” instead of “be perfect”
5. Offer choices
6. Prepare client for low momentum periods
7. Familiar exercises @ beginning
8. Feedback = often and look for small achievements
9. Use social support resources/network
10. Let past go, focus on future goals, not failures

Question 14

Identify techniques to:

1. Minimize procrastination: why do people procrastinate and how can you remove this obstacle?
2. Identify false beliefs (using 4 questions)
3. Identify and modify self-talk (4 steps)

Answer 14

• Minimize Procrastination
  
  • People procrastinate when they have too many options that they must decide between.
  • Remove the number of choices and simplify the decision-making process
• Identify False Beliefs
  
  1. What is your ideal approach to getting in shape
  2. What have you tried int he past to achieve the fitness results you want
  3. What exercise/nutrition strategies do you feel are important
  4. What do you feel you need to do to reshape your body and improve your health and fitness?
• Identify and Modify self-talk
  
  1. Ask to notice self-talk
  2. Following general awareness of inner voice, identify it at the same point in time each day just before personal training session
  3. Record self-talk and identify what could be saying that would be more supportive/motivating
  4. After identifying 3 common self-talk phrases and 3 better phrases, write them as affirmations

Question 15

What are 2 methods of mental imagry practice?

Describe how each method can be used by client.

Answer 15

• Relaxation exercise for mental imagery
  
  • Progressive relaxation = individual tightens each muscle group, one at a time and follows contraction with full relaxation
• Teaches to differentiate between sensations of muscle tension/relaxation
  
  • Often our muscles are tense even when we are sitting.
• Visualization
  
  • Witness past success
  • Witness future success
  • Witness value (e.g. see the result/valued outcome immediately before, during, or after workout)