HPE304 Exam 3 (Ch. 7,8,9)

Your client sets a goal of losing 25 pounds before her high school reunion in a month. An appropriate response would be:

"That's a specific and time-oriented goal. Let's talk about how realistic that goal is with such a short time frame."

Approximately 50% of people who start an exercise program will drop out within the first:

6 months.

True or false: Once a strong rapport is developed, there should be no problems between the Personal Trainer and client

False

A client who states that he or she can participate confidently in an exercise program:

Has good self-efficacy related to exercise.

In general, behaviors are so difficult to change because the client:

Has maintained this behavior over time and has reinforced it in his or her environment.

Which of the following provides emotional support for a new client?

Having family and friends encourage regular attendance

Asking clients to document how they use their time for one week and identify areas where they can incorporate exercise is an example of:

Strategy of overcoming a personal barrier.

During an appointment with a Personal Trainer, an obese client says, "I'm here because I want to be healthier." A good response would be:

"Help me understand what being healthy means to you."

Winning is typically the primary focus of what type of goal? a. outcome goal b. process goal c. optimal goal d. master goal

a. outcome goal

True or false: Communication includes both the words and the total meaning of the message the client is attempting to convey

True

True or false: Motivational interviewing uses client-centered counseling to help clients commit to changing unhealthy behavior

True

True or false: Personal Trainers should be sensitive to the client as well as to demonstrate a strong sense of self-awareness

True

True or false: Unintended misunderstandings may result from differences in language style, vernacular, and popular culture

True

According to Goal Setting Theory research, the most effective type of health goals are:

Self-selected by the client.

Which of the following BEST promotes exercise adherence with your new client?

Sending text messages that provide feedback following training sessions

Which of the following BEST fosters exercise adherence and progression toward the client's goal?

Setting a few attainable short-term goals

During the initial interview, your client discusses her exercise background. You carefully observe her body language in order to:

Understand feelings and attitudes that relate to her spoken words.

Your new client is training 4 to 6 times a week for an annual 5K run and is not progressing as fast as she planned. To help her improve her performance, you should:

Understand her attitude towards training, and address the established goal.

Which strategy is LEAST appropriate for a client who is at risk of relapsing during vacation?

"You just have to exercise whenever you can."

Which of the following statements provides the MOST specific feedback?

"Your ankle joint is much more stable."

A weight loss of what percent is associated with a reduction in health risks?

10%

Approximately 95% of adults who successfully lose weight regain their weight within:

5 years.

Which of the following is an example of tangible support?

A friend offering to pick up your client's dry cleaning to give your client more time to work out

Which of the following is an example of emotional support?

A friend periodically calling to encourage sticking with a workout program

What personal barrier is the MOST cited as a barrier for exercise?

A lack of time

Which individual is MOST likely to adhere to a given physical activity program?

A middle-aged man who has prehypertension but believes he has personal control over his health

Which of the following is an example of appraisal support?

A spouse who praises your client on the progress that has been made

Which of the following is an example of emotional support? A) A friend periodically calling to encourage sticking with a workout program B) A client's spouse offering to cook dinner while that client works out C) Handouts from a Personal Trainer on new exercise routines D) A magazine subscription that provides your client with monthly information on exercise

A) A friend periodically calling to encourage sticking with a workout program

What personal barrier is the MOST cited as a barrier for exercise? A) Lack of time B) Limited access to the exercise facility C) Culturally inappropriate activities D) Lack of social support

A) Lack of time

The five stages of changes from the Transtheoretical Model include precontemplation, contemplation, maintenance, action, and A) Preparation B) Modification C) Relapse D) Resistance

A) Preparation

Which of the following is an example of stimulus control? A) Preparing a gym bag with workout clothes the night before B) Creating a back-up exercise plan C) Exercising with a partner D) Charting completed exercise sessions

A) Preparing a gym bag with workout clothes the night before

RE-AIM is a model of public health impact; RE-AIM stands for A) Reach, efficacy, adoption, implementation, and maintenance B) Research, efficiency, action, impact, and motivation C) Results, effort, attitude, instruction, and management D) Realistic, effective, active, intrinsic, and manageable

A) Reach, efficacy, adoption, implementation, and maintenance

Physical assessments should be designed to provide the Personal Trainer with information on the client's:

Abilities and limitations.

A new client tells you that he was an avid tennis player before he hurt his back a year ago. He often thought about it when he would bring his son to tennis lessons. Now that he no longer has symptoms, he is ready to get in shape for tennis. Based on the sequence of these events, what was the progression for the stages of change?

Action, precontemplation, action

As the Personal Trainer is conducting the initial interview, she identifies one of the client's statements that can be used for teaching and learning opportunities. In doing so, she is demonstrating:

Active listening

Which of the following conveys encouragement to a client?

Affirming client strengths you have noted

To measure progress toward goals, reassessments should be performed:

After approximately 4 to 6 weeks to better reflect a training effect.

Your client is a self-motivated teenager who focuses on achieving her goals; however, she does not like sports or exercise and has come to you for help losing weight. The best way to motivate her in order to build self-efficacy would be to:

Allow her to choose her own activities in order to give her ownership of something she previously "did not like."

Which of the following best defines the precontemplation stage?

An overweight individual does not value the benefits of exercise

Psychological problems associated with eating disorders include low self-esteem, depression, and:

Anxiety disorders

The Theory of Planned Behavior model suggests successful behavior change is dependent on the client's subjective norms, perceived control, and:

Attitude

Sending a reminder of a training session via an e-mail to your client may help with:

Avoiding relapse.

Within the 5 A's model of behavior change, which of the following is NOT included? A) Assessing B) Anticipating C) Advising D) Arranging

B) Anticipating

Which of the following is MOST accurate regarding the socioecological model? A) Gradual changes in behavior are linked to social support B) Behavior change is linked to relationships, environment, and community C) Support is mainly provided through knowledge and skills D) Ecological mapping often discourages physical activity

B) Behavior change is linked to relationships, environment, and community

Which of the following is the LEAST effective strategy in helping a client get past barriers in his exercise program? A) Helping the client to develop an intrinsic motivation for exercise B) Helping the client predict how he or she will respond to the plateau C) Helping the client to find activities that are enjoyable D) Utilizing "teaching moments" during the client's exercise program to increase knowledge of fitness concepts

B) Helping the client predict how he or she will respond to the plateau

A novice client who is here for the summer plans to work with you to get fit and lose weight. The MOST effective way to help her to become regularly active and work toward her goal would be to A) Design a challenging program so she can experience the positive benefits of exercise B) Provide an initial positive exercise experience focusing on various modes C) Lead her through a challenging workout to tap into her intrinsic motivation D) Inform her about different types of exercise, and invite her to attend a group strength class

B) Provide an initial positive exercise experience

Which of the following is ideal for promoting exercise adherence? A) Distribution of newsletters and promotions B) Support behavior change strategies via Web-based tools C) Cueing via e-mail for proper exercise technique during strength training D) Video-based live fitness assessments

B) Support behavior change strategies via Web-based tools

Which of the following is MOST accurate regarding the socioecological model?

Behavior change is linked to relationships, environment, and community.

Which type of goals should be avoided when creating a SMART goal?

Broad

Which of the following is an example of appraisal support? A) A group fitness instructor encouraging your client's attendance in more classes B) A family member who offers to watch the client's kids so your client can work out C) A spouse who praises your client on the progress that has been made D) Handouts from a Personal Trainer on new exercise routines

C) A spouse who praises your client on the progress that has been made

Which of the following is MOST accurate regarding Goal Setting Theory? A) Goals become secondary to the process of reaching them B) Goals actually provide little intrinsic and extrinsic motivation C) Goals bring focus and energy toward the desired behavior D) Goals provide guidance to trainers on the type of expert guidance required

C) Goals bring focus and energy toward the desired behavior

Which of the following would be considered a good nonverbal cue to build client rapport? A) Affirm client strengths B) Sharing a story C) Good eye contact D) Being sincere

C) Good eye contact

Sending an e-mail to your client concerning strategies to keep active while at work and traveling is an example of A) Appraisal support B) Emotional support C) Informational support D) Tangible support

C) Informational support

Motivational interviewing should be performed during which stage of the client-contact?

Coaching

Which of the following is TRUE regarding active listening? A) Personal Trainers should actively impose personal points of view on their clients B) Personal Trainers should make assumptions of commonly accepted behaviors C) Personal Trainers should give clients oral and nonverbal feedback to show they are paying attention and understanding D) Personal Trainers should actively demonstrate exercises that they feel the client is doing incorrectly

C) Personal Trainers should give clients oral and nonverbal feedback to show they are paying attention and understanding

During the interview with your client, you ask, "So what you're saying is that you feel supported by your spouse but not by your kids when you need to make time to exercise?" You ask this in order to:

Clarify the client's statements.

An overweight individual expresses motivation to lose weight after the birth of his son. He is in which stage of change?

Contemplation

Because of recent death in his family, a client begins to consider beginning an exercise program. This is known as:

Contemplation

Approximately 50% of people who start an exercise program will drop out within the first A) 12 months B) 3 months C) 9 months D) 6 months

D) 6 months

Which of the following conveys encouragement to a client? A) Reminding the client to remain task oriented B) Providing correct cues during exercise C) Performing the workout with the client D) Affirming client strengths you have noted

D) Affirming client strengths you have noted

Sending a remind of a training session via an e-mail to your client may help with A) Social barriers B) Self-monitoring C) Goal setting D) Avoiding relapse

D) Avoiding relapse

When a client keeps a daily workout log, this helps with ___. A) Environmental barriers B) Social barriers C) Fear of injury D) Exercise adherence

D) Exercise adherence

In general, behaviors are so difficult to change because the client A) Lacks the knowledge on how to start an exercise program B) Is not fully committed to modifying the required behaviors C) Usually lacks will power to engage in exercise D) Has maintained this behavior over time and has reinforced it in his or her environment

D) Has maintained this behavior over time and has reinforced it in his or her environment

Which of the following predicts that people engage in a health behavior depending on the perceived threat they feel regarding a health problem? A) Transtheorectical model of behavioral change B) Stages of change model C) Self-efficacy model D) Health belief model

D) Health belief model

Which of the following is NOT an element of active listening? A) Listening to spoken statements B) Observing nonverbal cues C) Understanding contextual anxiety D) Offering personal examples from one's own life

D) Offering personal examples from one's own life

Regarding the goal setting theory, a client that has more ___ selected goals will have greater ___ motivation. A) Self-directed, extrinsic B) Trainer, extrinsic C) Trainer, intrinsic D) Self-directed, intrinsic

D) Self-directed, intrinsic

A client is exercising once a week and slowly increases to twice a week over the course of a month. This is consistent with which theory of behavior change? A) Socioecological model B) Social cognitive theory C) Health belief model D) Small changes model

D) Small changes model

Empathy can be made more complex due to all of the following EXCEPT A) Age B) Ability C) Religion D) Understanding

D) Understanding

For a client who appears to be ready to work with a personal trainer and make other necessary changes, which of the following tools can be utilized to help a client move toward the next stage of change?

Decisional balance

Which of the following assesses the number of pros and cons perceived about adopting and maintaining an activity?

Decisional balance

What are the five stages of appreciative inquiry?

Define, discover, dream, design, and deliver

What is the most important strategy when working with a client who is at risk for relapse?

Developing a system of social support

Which of the following is an example of informational support?

E-mails from health Web sites about how to incorporate exercise into your client's life

Which of the following strategies is LEAST effective in promoting client ownership of the exercise program?

Educate the client about the risks of being inactive and the associated increase in morbidity and mortality.

Which of the following is related to behavior change as it relates to the health belief model?

Education

To help your client transition from the contemplation stage of change to the preparation stage of change, you should intervene using:

Educational materials.

When a client keeps a daily workout log, this helps with ______.

Exercise adherence

Active listening allows a Personal Trainer to do which of the following effectively?

Gain a better understanding of the client in order to facilitate rapport and program design Correct response:

Behavior Change Theory is important because it allows for interventions that are replicable, sustainable, and:

Generalizable.

Many Personal Trainers use ________ as it gives clients concrete plans for change.

Goal Setting Theory

Which of the following is MOST accurate regarding Goal Setting Theory?

Goals bring focus and energy toward the desired behavior

Which of the following would be considered a good nonverbal cue to build client rapport?

Good eye contact

Which of the following best summarizes the Small Changes Model of behavior change?

Gradual and cumulative behavior change is achieved relative to baseline activity.

Which of the following predicts that people engage in a health behavior depending on the perceived threat they feel regarding a health problem?

Health Belief Model

Clients will have an understanding of their risk factors based on what theory of behavior change?

Health belief model

During your initial meeting, you learn that your client's motivation was based on a hypertension diagnosis by her physician. This is consistent with the:

Health belief model

Which of the following predicts behavior change depending on the perceived threats to one's well-being?

Health belief model

Which of the following is the LEAST effective strategy in helping a client get past barriers in his exercise program?

Helping the client predict how he or she will respond to the plateau Correct response:

What is an example of a SMART goal?

I will run 4 days per week, gradually progressing my run time from 10 to 40 minutes, to prepare for a 5K in four months.

A client with strong social support is associated with:

Improved program adherence.

Sending an e-mail to your client concerning strategies to keep active while at work and traveling is an example of:

Informational support.

Which of the following best describes active listening?

Listening to verbal and observing non-verbal language

Which of the following includes all components of a well-stated exercise goal?

Lose 1 to 2 pounds per week over the next ten weeks, through a program of diet, aerobic exercise, and strength training.

Which of the following is ideal for building rapport?

Maintain good and appropriate eye contact.

A potential client has been walking two miles, several times a week, for the past several months and would like to continue progress toward her goals. You suggest that she train with you for several sessions to teach her things she can do on her own. This would help reinforce which stage of change?

Maintenance

In what way can a Personal Trainer demonstrate interest and compassion?

Make eye contact and take notes.

Which of the following demonstrates that the Personal Trainer is actively listening to the client?

Nodding the head and making appropriate eye contact

Which of the following allied health professionals may provide medical clearance for exercise participation?

Nurse practitioner

An informal way to continually reevaluate the health status of clients would be:

Observation.

Which of the following is an element of active listening?

Observing nonverbal cues

Which of the following can help promote exercise adherence?

Online and print newsletters

Social Cognitive Theory states that the most important factors in behavior change are self-efficacy and:

Outcome expectations.

What is the MOST influential source of self-efficacy information related to exercise?

Past exercise performance

What is the most influential source of self-efficacy?

Past performance experience

To prevent your client from experience a relapse while out of town for a few weeks, you should:

Plan ahead and discuss alternative strategies to remain active.

The five stages of change from the Transtheoretical Model include precontemplation, contemplation, maintenance, action, and:

Preparation

With a New Year's resolution to become more active, a 32-year-old male wants to get your feedback before he begins the exercise program he drafted for himself. He is in which stage of change?

Preparation

Which of the following is an example of stimulus control?

Preparing a gym bag with workout clothes the night before

Which of the following is the MOST reliable predictor for exercise participation?

Previous and positive exercise experiences

A novice client who is here for the summer plans to work with you to get fit and lose weight. The MOST effective way to help her to become regularly active and work toward her goal would be to:

Provide an initial positive exercise experience focusing on various modes.

The first step a Personal Trainer should take with a client who is overtraining is:

Provide empathy.

Which of the following is an appropriate method for helping motivate a client to lose weight?

Provide links of news articles of individuals who have similar background as your client.

Research shows that one of the key factors in behavior change is:

Self-monitoring.

Personal Trainers must work with the client's health care team. When problems arise that are beyond the Personal Trainer's scope of practice, the Trainer should:

Refer clients to other members of the health care team.

When a client's muscle or joint problem is brought on or aggravated by exercise, the Personal Trainer should:

Refer the client to a health care professional.

Almost all adults will encounter which of the following at some time during their participation in exercise?

Return to sedentary behavior

Deborah recently went through menopause and is finding that maintaining her weight isn't as easy as it used to be and she would like to lose weight. Her husband is not supportive of exercise, and Deborah is not motivated without his support. What is the best exercise-self regulation strategy for helping Deborah begin a successful exercise program?

Revisit Deborah's motivations for exercise, and encourage her to replace her weight loss goals with goals related to meeting new people, relieving stress, and feeling good.

Optimal client goals should be ________.

S.M.A.L.L.

Which of the following is a strategy for relapse prevention for a client?

Scheduling workouts on a personal and work calendar

Which of the following theories of behavior change places a great emphasis on the client's thoughts and feelings?

Self cognitive theory

Regarding the goal setting theory, a client that has more ________ selected goals will have greater _________ motivation.

Self-directed, intrinsic

Sharing a story of a struggle you have had in the past with weight loss is an example of:

Self-disclosure.

The belief of your clients in their ability to succeed is defined as:

Self-efficacy

Which of the following can help a client transition from one stage of change to the next in order to complete a specific behavior?

Self-efficacy

A client is exercising once a week and slowly increases to twice a week over the course of a month. This is consistent with which theory of behavior change?

Small changes model

Behaviors are shaped by interpersonal interactions, the surrounding environment, community, policy, and law according to which of the following?

Socioecological model

A 40-year-old homemaker has come to you to lose weight and reduce back pain. You realize she uses her pain to get attention from her family. Which statement would best motivate her to begin a strengthening program?

Starting a strengthening program will reduce your back pain and improve your quality of life, enabling you to spend more positive time with your family.

When lacking, which of the following is considered the strongest barrier to exercise?

Strong support from family and friends

Restating the main points and feelings in a client's communication is using which method of active listening?

Summarizing

Which of the following is ideal for promoting exercise adherence?

Support behavior change strategies via Web-based tools

A strategy that will help increase physical activity levels in novice clients would be to encourage them to:

Take the stairs instead of the elevator.

A great resource for providing feedback to clients on their exercise sessions is:

The Internet

With respect to social cognitive theory, which of the following will result in the desired behavior change?

The client believes he can lose .5-1.0 pounds a week for the next two months.

Asking your client to complete a one-week diary of their activity is an example of which model or theory?

The small changes model

According to the ________, clients will be more likely to change if they have a positive attitude about change, feel it's enjoyable and controllable, and recognize the value of change.

Theory of Planned Behavior

Which of the following theories of behavior change has been shown to increase an individual's intention to exercise?

Theory of planned behavior

With everything being equal, which of the following groups are MOST LIKELY to continue exercise participation in the long term?

Those who are intrinsically motivated

Thoughts can shape both feelings and behaviors. Positive self-talk can promote confidence to make positive lifestyle change, while negative thoughts reduce the confidence needed to make change. These are called:

Thought traps.

Which of the following is a component of a well-stated goal that will help ensure program satisfaction?

Time-oriented

Your client has a set a goal of running 3 times per week, for 2 months, in order to increase his fitness level and lose weight. What is the best way to measure this goal?

Track the duration and intensity for each workout in a daily log.

As it relates to behavior modification, which of the following does NOT require a client to be committed to behavior change?

Transtheoretical model of change

The best way to address all types of learning styles when teaching a new resistance training exercise is to:

Use the tell-show-do method.

When employing active listening skills, you should avoid:

Using metaphors

Active listening involves ________ and ________.

Verbal; nonverbal skills

What is another example of a SMART goal?

Walk the dog twice a day, for at least 15 minutes, for two weeks.

According to Hull's drive theory, which of the following factors affect an athlete's level of arousal and, consequently, the athlete's performance? a. skill level, task complexity b. stress, adrenaline production c. arousal, attention to detail d. experience level, cognition

a. skill level, task complexity

Which of the following is a relaxation technique that has been shown to be useful in injured and older athletes? a. progressive muscular relaxation b. autogenic training c. systematic desensitization d. counterconditioning

b. autogenic training

All of the following describe the ideal performance state EXCEPT a. strong sense of personal control b. effective analysis of the performance c. distortion of time and space d. narrow focus of attention

b. effective analysis of the performance

_______ feedback is provided to the athlete by the athlete from the senses, while _______ feedback is provided to the athlete by an observer or other external source. a. Observational, segmented b. Personal, team c. Intrinsic, augmented d. Guided, explicit

c. Intrinsic, augmented

Which of the following describes how the individual zones of optimal functioning theory differs from the inverted-U theory? a. Athletes experience poor performance when feeling flat or underaroused. b. A specific emotion generates enhanced performance in all athletes. c. Athletes experience poor performance when feeling too "amped up." d. Ideal performance does not always occur at the midpoint of the arousal continuum.

d. Ideal performance does not always occur at the midpoint of the arousal continuum.

______ anxiety is the actual experience of apprehension and uncontrolled arousal and ______ anxiety is a personality characteristic, which represents a latent disposition to perceive situations as threatening. a. Somatic, cognitive b. Trait, state c. Cognitive, somatic d. State, trait

d. State, trait

A coach informs the team running a 40-yard (37 m) sprint that she would like everyone to complete the first trial in under 4.8 seconds. This coach is providing what kind of feedback to her athletes? a. intrinsic b. instructional c. analysis of practice d. knowledge of results

d. knowledge of results

A coach informs his athletes that at the beginning of the competitive season he will be testing the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She likely is experiencing what type of motivation? a. motive to avoid failure b. motivation to protect her ego c. motivation to avoid shame d. motive to achieve success

d. motive to achieve success

What are the five main primary methods of incorporating a practice structure and schedule into an athlete's program? a. segmentation, whole, repetitive part, random, observational b. part, random, pure-part, observational, progressive-part c. observational, explicit, fractionalization, random, variable d. whole, part, random, variable, observational

d. whole, part, random, variable, observational

When communicating or discussing any sensitive or private topic with a client, you should do so:

in person