NASM (Section 2)

A client wants to improve their deadlift. Which of the following is an outcome goal? A. I want to lift 3x a week B. I want to deadlift after work C. I want to deadlift once a week D. I want to deadlift 300 Lb

D. I want to deadlift 300 Lb. Deadlifting 300 pounds is an outcome goal. It would be the result of process goals such as lifting 3 times per week or getting better sleep.

What stage of change is a person in if they have been exercising but for less than 6 months?

Action

When family members are not supportive of exercise-related behaviors, it can be viewed as what?

Barrier to exercise. If family members are not supportive of exercise behavior, it can become a significant barrier.

When a client indicates that she finds it difficult to complete a workout on her own, she is likely in need of which type of support?

Companionship Support

Long-term exercise adherence is associated with which type of motivation?

Intrinsic motivation

Having poor body image is most likely to be associated with...

low self-esteem

When family members are not supportive of exercise-related behaviors, it can be viewed as which of the following? A. A barrier to exercise B. An influence on exercise C. Ambivalence toward exercise D. Amotivation to exercise

A. A barrier to exercise

Which of the following reasons for group exercise participation is described as having a schedule and being able to anticipate what the exercise experience will be like? A. Consistency B. Mindlessness C. Intensity D. Accountability

A. Consistency. (Consistency refers to having a schedule and being able to anticipate what the experience will be like, which will help form habits.)

Which of the following is a behavior change technique where clients list potential barriers and make plans to overcome them? A. Coping responses B. Self-monitoring C. Resisting social pressure D. Implementation intentions

A. Coping responses

Which of the following is a behavior change technique where clients list potential barriers and make plans to overcome them? A. Coping responses B. Implementation intentions C. Self-monitoring D. Resisting social pressure

A. Coping responses involve making plans to work around barriers.

At the beginning of an exercise session, a client has shared that they are in a bad mood and would rather skip the session. Which of the following observations should the fitness professional share with the client? A. Exercise is known to improve mood, even with bouts as short as 10 minutes, so exercise is a good remedy. B. Exercise is known to exacerbate a bad mood; therefore, stopping the session is a good idea. C. Exercise can only affect mood when done for at least 60 minutes, so it would be best to stay longer than normal. D. Exercise cannot improve mood, so it would be best to reschedule the session for another day.

A. Exercise is known to improve mood, even with bouts as short as 10 minutes, so exercise is a good remedy.

When a client makes a plan, such as, "When I am done with work, I will run for 30 minutes," what are they doing? A. Forming an implementation intention B. Self-monitoring C. Creating a coping plan D. Stating an outcome expectation

A. Forming an implementation intention. Implementation intentions link goal-directed behaviors with good opportunities to act.

When it comes to exercise, older adults find which of the following to be the most motivating? A. Health and well-being B. Competition with others C. Improved physical appearance D. Being a part of a social group

A. Health and well-being

A new client has indicated that they are exercising due to advice from their physician, but they are generally amotivated. What would be the best choice for the personal trainer in their initial meeting? A. Inquire further about what their motives are for participating. B. Establish short- and long-term goals. C. Create a plan for overcoming barriers. D. Start establishing an emotional support system.

A. Inquire further about what their motives are for participating

Adjusting daily priorities is a strategy to overcome which of the following barriers? A. Lack of time B. Ambivalence C. Convenience D. Unrealistic goals

A. Lack of Time. (When lack of time is a barrier, reprioritizing daily tasks can help overcome this. Some ways to reclaim time for exercise can include rearranging schedules so that exercise becomes more of a priority.)

Adjusting daily priorities is a strategy to overcome which of the following barriers? A. Lack of time B. Unrealistic goals C. Convenience D. Ambivalence

A. Lack of time (When lack of time is a barrier, reprioritizing daily tasks can help overcome this. Some ways to reclaim time for exercise can include rearranging schedules so that exercise becomes more of a priority.)

A Certified Personal Trainer wants to improve a client's outcome expectations for resistance training. What behavior change technique might they use? A. Providing information on the health benefits B. Improving their confidence for their technique C. Helping them make a plan D. Helping make the exercises fun

A. Providing information on the health benefits

Research has demonstrated that moderate-intensity exercise is best for which of the following? A. Providing psychological benefits B. Winning a triathlon C. Developing intrinsic motivation D. Reducing burnout

A. Providing psychological benefits. (Most psychological benefits are realized with moderate-intensity exercise.)

Which type of professionals are qualified to counsel individuals who are diagnosed with depression, using exercise as a supplemental treatment? A. Psychologist or psychiatrist B. Registered dietitian or nutritionist C. Corrective exercise specialist or certified exercise physiologist D. Certified Personal Trainer or certified fitness professional

A. Psychologist or psychiatrist

What type of listening involves making a best guess as to what the speaker means, then stating it back to the speaker? A. Reflective listening B. Active listening C. Affirming D. Motivational interviewing

A. Reflective listening. Reflective listening involves restating what the client has said in order to truly understand what they mean.

A client is asked to record what exercises they perform, how much they eat, and how much they sleep. Which of these strategies is the client using? A. Self-monitoring B. Imagery C. Goal setting D. Contemplation

A. Self-monitoring. This is a technique used to help a client record specific behaviors, which helps enhance adherence

Informational support would be provided by which example? A. Teaching a client how many minutes of cardio they should be accumulating each day B. Letting a client know they are not alone in the process of losing weight C. Working out alongside a client D. Holding the client accountable to lifting weights 3 days per week

A. Teaching a client how many minutes of cardio they should be accumulating each day

Informational support would be provided by which example? A. Teaching a client how many minutes of cardio they should be accumulating each day B. Letting a client know they are not alone in the process of losing weight C. Holding the client accountable to lifting weights 3 days per week D. Working out alongside a client

A. Teaching a client how many minutes of cardio they should be accumulating each day. (Informational social support is when someone receives accurate information about a behavior or topic.)

Which of the following describes attitude? A. The degree to which a person has a favorable or unfavorable evaluation of a behavior B. A construct that captures motivational factors that influence behavior C. A person's confidence in their ability to meet their goal D. The belief that an important person or persons will support a behavior

A. The degree to which a person has a favorable or unfavorable evaluation of a behavior

An important aspect of an established exercise group includes which of the following? A. The group feels distinct from other people. B. Once the group is formed, no other participants are allowed in. C. Groups function only when all members are present. D. Groups rely only on the leader for support.

A. The group feels distinct from other people.

Which communication technique allows the fitness professional to show appreciation of a client's strengths?

Affirmations are positive statements about a client's character strengths.

Which term best describes when someone has mixed feelings about exercise and can see both the pros and cons of participating?

Ambivalence. Ambivalent people feel indifferent about a behavior.

Ambivalent people may be reluctant to start an exercise program. What should the fitness professional focus on when helping a potential client overcome this barrier?

Ambivalent people will need to be probed further to determine their view of benefits versus barriers for a behavior.

What type of imagery occurs when a client imagines health-related outcomes?

Appearance imagery

Which scenario best demonstrates companionship support? A. Taking someone shopping to purchase attire for exercise B. Coordinating group events that are centered around physical activity C. Making time to talk to clients about how their exercise program is going D. Creating handouts for clients that cover topics about fitness and wellness

B. Coordinating group events that are centered around physical activity (Companionship support involves people being able to exercise together.)

The role of psychology in fitness and wellness is strongly rooted in which area?

Behavorial Change (One of the most important things about psychology and its relationship with fitness and wellness is the role it plays in the behavioral change process.)

Which of the following reasons for group exercise participation is described as having a schedule and being able to anticipate what the exercise experience will be like? A. Intensity B. Accountability C. Consistency D. Mindlessness

C. Consistency (Consistency refers to having a schedule and being able to anticipate what the experience will be like, which will help form habits.)

Which of the following would be considered a process goal? A. Run 1 mile B. Run a 10k C. Run 3x a week D. Squat 100Lb

C. Run 3x a week. a process goal is something that is pursued overtime to reach a final outcome, like planning to run multiple times a week.

A client has been journaling their behavior. They find that if they get home and sit on the couch to watch television, they do not end up exercising. But if they bring their gym clothes to work with them and change before leaving the office, they are more likely to exercise. Which behavior change technique are they using? A. Goal Setting B. Action Plan C. Self-Monitoring D. Coping Planning

C. Self-Monitoring (With this technique, the client observes which conditions lead to them being sedentary and which conditions lead to them being physically active.)

A client is asked to record what exercises they perform, how much they eat, and how much they sleep. Which of these strategies is the client using? A. Goal setting B. Imagery C. Self-monitoring D. Contemplation

C. Self-monitoring

Changing leadership style based on the size of a group would be an example of which component of leadership? A. Follower's qualities B. Leadership styles C. Situational factors D. Leader's qualities

C. Situational factors

Which of the following is a question that may provoke resistance? A. What might you want to change? B. If you decided to make a change, what might you do? C. Why don't you want to change? D. What might work for you?

C. Why don't you want to change? This question may lead the person to defend the status quo.

A client has thoughts that they cannot exercise on their own, that they look silly doing it, and that other people are watching them. They believe these thoughts to be true. What is occurring?

Cognitive Fusion

When a person is thinking about implementing change but has not yet taken any steps to get started, what stage of change are they likely in?

Contemplation

A client who has been training for 6 months has recently moved farther from the fitness facility. Which barrier should she be preparing to overcome?

Convenience. Living farther from a fitness facility can make exercise less convenient.

A community could influence physical activity for its inhabitants by doing what?

Creating safe places that are free of cost is one way a community can encourage physical activity.

Which of the following is true about body image? A. Body image is stable, and once established, rarely changes for an individual B. Body image is more positive in individual who regularly exercise in group setting C. Body image is measured accurately based on an individual evaluating a picture of themselves D. Body image may not match reality, and people may view their bodies in a negative way and evaluate themselves inaccurately

D. Body image may not match reality, and people may view their bodies in a negative way and evaluate themselves inaccurately

What term is defined as the generic modifiable factors that impact behavior?

Determinants. Determinants are things that cause behavior.

Providing encouragement and being empathetic is an example of which type of social support?

Emotional support includes the encouragement and positive reinforcement that is provided by one individual to another. It includes being caring and empathetic and showing concern.

In a group exercise setting within a fitness facility, which person should greet all members, make everyone feel welcome, and ensure that participants have the right equipment and attire to participate safely?

Exercise leader

Which of the following is an example of a client's intrinsic motivation for exercise?

Exercising because it is fun

A long-term client has recently indicated that she wants to start training for a fitness competition and, due to her competitive nature, she indicates that she wants to win. Which type of motivation is driving her?

Extrinsic Motivation. Extrinsic motivation is centered around rewards and recognition. It relies on looking forward to something if a specific behavior is achieved.

Extrinsic motivation is characterized by which of the following?

Extrinsic motivation is centered around rewards and recognition. It relies on looking forward to something if a specific behavior is achieved.

Which source of social support has been shown to be particularly important for older adults?

Family

The impact that family members, peers, or coworkers have over someone's decision to exercise describes which of the following terms?

Group Influence

An important aspect of an established exercise group includes?

Groups feel distinct from others.

A new client is having trouble managing her busy schedule and has cancelled her last 3 personal training sessions. What is the best option for the fitness professional?

Help the client overcome barriers and talk through strategies to overcome them. he role of the fitness professional is to help clients strategize to overcome barriers.

When a client makes a plan, such as, "When I am done with work, I will run for 30 minutes," what are they doing?

Implementation intentions link goal-directed behaviors with good opportunities to act.

A known relationship between sleep and exercise is demonstrated by which statement? A. Getting 10 minutes a day of physical activity is all that is needed to improve insomnia. B. In order for exercise to improve sleep, it must be coupled with medication. C. Increasing physical activity to at least 150 minutes per week at a moderate intensity can decrease symptoms of insomnia. D. Resistance training has not been shown to have any positive effect on sleep disturbances.

Increasing physical activity to at least 150 minutes per week at a moderate intensity can decrease symptoms of insomnia.

A client who has been training consistently for over a year has indicated that he wants to find more efficient ways to exercise at home. Which type of social support does he need?

Informational Support. When a client needs more information about strategies about how to improve their exercise routine, the fitness professional is providing informational support.

Loaning some exercise bands to a client who is scheduled to go on vacation is an example of which type of social support?

Instrumental Support

Loaning some exercise bands to a client who is scheduled to go on vacation is an example of which type of social support?

Instrumental Support. Providing someone with workout bands is a tangible way to support their exercise behavior, and it is considered an example of instrumental support.

Which type of support describes the actions that a person takes to help another person engage in exercise?

Instrumental support

Which type of motivation would be characterized by a client who enjoys the process of becoming more fit?

Intrinsic motivation

Not having someone to exercise with would be an example of which type of barrier?

Lack of Social Support

Which leadership component refers to the leader being a great example for how to live a healthy and balanced life, which includes being optimistic, empathetic, and knowledgeable?

Leaders qualities. These are qualities of the leader. The leader should offer a great example in how to lead a healthy and balanced life, which includes being optimistic, empathetic, and knowledgeable.

At which stage of change are self-efficacy levels generally the highest?

Maintenace

What part of a SMART goal involves being able to track progress?

Measurable

The intensity and direction of someone's effort describes which of the following?

Motivation

Without a perceived discrepancy between a client's current state and making a change, what is lacking?

Motivation

What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?

Motivational Interviewing (The purpose of motivational interviewing is to help clients resolve ambivalence.)

What type of communication includes posture, hand gestures, proximity to others, and facial expressions?

Nonverbal Communication. (Nonverbal communication includes the use of things such as body language and facial gestures.)

A client is asked, "Why do you want to lose weight?" This is an example of what kind of question?

Open-Ended. An open-ended question allows a client to give more information.

Which source of social support for exercise is the most influential for children and adolescents?

Parents. Parents are the most important source of social support for children and adolescents. If parents have a positive relationship with exercise, then their children will be more likely to have a positive outlook on regular exercise, which can carry on into adulthood.

What stage of change is a person in if they are not planning on exercising within the next 6 months?

Precontemplation

A Certified Personal Trainer asks a client who is not currently doing any aerobic training how ready they are to do aerobic training one time per week for 30 minutes using a scale of 1 through 10, with 1 representing not at all ready and 10 representing completely ready. They say they are at a 1; what stage of change are they in?

Precontemplation Stage. This person does not do any aerobic training and is not ready to do so; therefore, they are in the precontemplation stage.

What is the order of the Stages of Change?

Precontemplation, Contemplation, Preparation, Action, and Maintenace

A Certified Personal Trainer is speaking with a client who is not currently doing any consistent aerobic training. They ask how ready the client is to do aerobic training once a week for 30 minutes, using a scale of 1 to 10, with 1 representing "not at all ready" and 10 representing "completely ready." If the client is at a 9, what stage of change are they in?

Preparation

Individuals in this stage of change may sporadically engage in physical activity but without any form, structure, or consistency.

Preparation. People in preparation may exercise here and there, but they are not consistent.

What might a Certified Personal Trainer do for someone in the precontemplation stage of change?

Providing people with the knowledge of the health benefits of exercise may move them toward contemplation.

Self-esteem and body image are said to have which type of relationship?

Reciprocal. (Self-esteem and body image are known to influence each other.)

This is a conversational technique that helps the listener express the supposed meaning of what was just heard.

Reflections give the Certified Personal Trainer a chance to ensure they understand what the client is saying.

What type of listening involves making a best guess as to what the speaker means, then stating it back to the speaker?

Reflective Listening

A Certified Personal Trainer has been listening to a client's goals. After the client is done speaking, the trainer restates the goals back to the client. What best describes the approach the trainer is using?

Reflective listening involves restating what the client has said in order to truly understand what they mean.

What is the practice of identifying a negative inner narrative and replacing it with positive statements?

Reverse Listing

If a Certified Personal Trainer helps a client make an action plan to enhance their confidence that they can exercise on their own, what determinant of behavior are they targeting?

Self-Efficiency refers to confidence to perform a given behavior.

If a Certified Personal Trainer helps a client improve their technique by using guided practice to enhance confidence, what determinant of behavior are they targeting?

Self-efficacy

Which behavior change technique allows individuals to identify external triggers that lead them to behave in certain ways?

Self-monitoring

When a Certified Personal Trainer wants to enhance a client's self-efficacy by breaking down exercises or goals into easier-to-achieve tasks, what behavior change technique are they using?

Set Specific Tasks. Breaking down tasks into manageable subcomponents is a feature of setting specific tasks.

Changing leadership style based on the size of a group would be an example of which component of leadership?

Situational Factors

Which barrier to exercise is most likely to be associated with body image issues?

Social Physique Anxiety. Body image issues can be associated with social physique anxiety.

Social support is best described by which statement?

Social support refers to the intentional actions taken by people to assist others in achieving a specific behavior.

The social standing of a person or group that includes education, income, and occupation describes which term?

Socioeconomic status refers to the social standing of a person or group that includes education, income, and occupation.

Social physique anxiety is best defined by which statement?

Someone with social physique anxiety has anxiety about their physical appearance or is insecure about how they look to others or how they believe others perceive their body.

Which subtopic of psychology deals with how the environment affects exercise behavior?

Sport and exercise psychology

When a client makes a statement that supports their current behavior, what is this called?

Sustain talk. Sustain talk is when a client argues for the status quo.

What type of imagery involves focusing on exercise form?

Technique Imagery

Empathy is best described as?

The ability to identify with how another person feels

The number of sidewalks available in a community is an example of which of the following? A. The manufactured environment B. The assembled environment C. The built environment D. The constructed environment

The built environment

The field of psychology focuses on which of the following domains?

The mind and behavior. (Psychology is an area of science that focuses on people. In particular, it is focused on how the mind and feelings may influence different behaviors.)

If a new client indicates that they are frustrated with their lack of expected results, which barrier are they likely experiencing?

Unrealistic Goals. When goals are unrealistic, they can become a barrier by causing frustration and disappointment.

Which of the following is an open-ended question? A. What has prevented you from reaching your goals in the past? B. What do you currently weigh? C. Did you exercise this week? D. Have you experienced barriers to reaching your goals?

What has prevented you from reaching your goals in the past?

Unrealistic goals can become a barrier when which of the following happens?

When Goals are not Adjusted.

Social physique anxiety is more prevalent in which population?

Women