ace chapter 3

Identity the six sources of self-efficacy.

Past performance experience, vicarious experience, verbal persuasion, physiological state appraisals, emotional state and mood appraisals, and/or imaginal experiences

Self-determination theory examines two types of motivation. What are they and how do they differ?

Autonomous motivation and controlled motivation. Autonomous motivation means that people feel as if they are behaving of their own free will. They are doing something because they want to do it. Controlled motivation, on the other hand, means people are doing something because they feel pressured by demands from external forces.

During the initial interview with a new client, you learn the client's desire to exercise regularly was based on the results of a recent medical exam revealing stage 1 hypertension (blood pressure= 137/88 mmHg), dyslipidemia (total serum cholesterol= 240 mg/dL), and a family history of cardiovascular disease. Based on this information, the client's motivation to exercise is MOST likely associated with which of the following components of behavioral change? a. Decisional balance b. Perceived seriousness c. Operant conditioning d. Stimulus control

B. Perceived seriousness

Describe decisional balance

Decisional balance refers to the evaluation of pros and cons about adopting and/or maintaining an activity programs

Which behavioral theory states that at least four variables influence a person's decision to change?

Health belief model

What are the four variables that influence a person's decision to change in the behavioral theory mentioned in question 1?

Perceived susceptibility to an illness, perceived seriousness of the illness, beliefs about benefits of changing, and beliefs about barriers to change

Time is an environmental factor that influences program adherence. Many individuals struggle to balance the many demands they face and, therefore, perceive a lack of time to devote to physical activity. Offer three simple strategies you can use to help a client reframe their thinking related to time. How can you encourage time-efficient activities? How might you coach your client toward lifestyle balance?

Personal trainers may encourage their clients to change their perception of time availability through the use of goal setting, time management, and prioritizing. Further personal trainers should consider implementing time-efficient exercise session (e.g., reduced-exertion high-intensity interval training) or collaborating with clients about opportunities to be physically active throughout their day. If a client considers health and physical activity to be top priorities, it is likely that they will find the time to be active.

Define the following stages of change from the transtheoretical model of behavior change with the appropriate definition. -Precontemplation -Contemplation -Preparation -Action -Maintenance

Precontemplation- During this stage, people are physically inactive and are not even intending to begin an active program. Contemplation- This stage consists of people who are still inactive but are thinking about becoming more active in the near future. (within the next six months) Preparation- This stage is marked by some engagement in physical activity, as individuals are mentally and physically preparing to adopt an activity program. Action- This stage is comprised of people who are engaging in regular physical activity but have been doing so for less than six months. Maintenance- This stage is marked by regular physical-activity participation for longer than six months.

Describe three ways you, as a personal trainer, can create an environment in which the basic physiological needs of your clients are met.

Promoting relatedness, promoting competence, and promoting autonomy

Explain why the concept of self-efficacy is important to exercise-related behavior change.

Self-efficacy is strongly related to program adoption and maintenance

True or False? In reality, most adults experience some amount of controlled motivation.

True

The person sitting next you on a plane asks a number of questions about exercise, nutrition, and health. They say that they do not currently exercise, but have been thinking about joining a gym and ask you for recommendations. Based on this information, this person is MOST likely in which of the following stages of behavioral change? a. Precontemplation b. Contemplation c. Preparation d. Action

b. Contemplation

Which of the following processes is BEST exemplified by a client choosing a gym that is on the direct route between home and work? a. Operant conditioning b. Stimulus control c. Imaginal experience d. Positive reinforcement

b. Stimulus control

Which of following is the BEST question a personal trainer can encourage a client to ask themselves if they are experiencing a cognitive distortion? a. Why are you not thinking more positively about this? b. What is the evidence for and against this thought? c. Why is the world against me? d. Why does nothing seem to work out according to plan?

b. What is the evidence for and against this thought?

According to the principle of operant conditioning, which of the following consequences would be BEST for a personal trainer to use to ensure that a desired client behavior will reoccur in the future? a. Punishment b. positive reinforcement c. Extinction of a positive stimulus d. Providing an aversive stimulus

b. positive reinforcement

which of the following strategies would be MOST likely to enhance a client's willpower? a. making important behavior-change decisions at the end of the day. b. setting many large goals to overhaul one's lifestyle c. Planning in advance for moments of weak self-control d. stating a behavior-change plan while applying for a new jobs and relocating

c. Planning in advance for moments of weak self-control

How are the cognitive and behavioral processes of change different?

cognitive processes result in new ways of thinking and reinforce a client's motivation to change. Behavioral processes, on the other hand, involve action-oriented learning where clients experience the behaviors and adopt those that work for them.

A new client tells you that she used to participate in local 10K and half marathon running events before having twins. Although she wanted to continue running, she had not been active since her children were born two years ago. now that they are in day care three days per week, she has begun walking a bit and wants to begin running, with an eventual goal of completing her first marathon. Based on this information, your client has MOST likely progressed through which of the following stages of behavioral change from pre-pregnancy to meeting with you today? a. Action, precontemplation, action b. Maintenance, contemplation, action c. Action, maintenance, preparation d. Maintenance, contemplation, preparation

d. Maintenance, contemplation, preparation

Discuss how willpower is a mind-body response and not a virtue.

willpower is the ability to ignore temporary pleasure or discomfort to pursue a longer-term goal, and it is a biological function. Anyone using willpower for long periods or for multiple tasks will have less resolve to make better choices. Using willpower is essentially relying on one's rational side to control or dictate what the emotional side wants and it is not really a fair fight, as emotions are a more powerful driver of decisions than reason.