GFI Chapter 6

Which of the following is the MOST appropriate way to solicit feedback from participants? a) encourage them to post comments on social media b) prepare and hand out a quarterly survey to all participants c) in the closing statement, ask participants if they have any concerns d) ask that all comments and concerns go directly to management

b) Prepare and handout a quarterly survey to all participants Instructors should always solicit feedback from participants in order to create enjoyable experiences. Not all participants are comfortable addressing concerns in a group manner or individually with the instructor. Providing a regular opportunity for participants to provide feedback, whether it is about the facility, class, or instructor, is important.

When communicating a message, 55% consists of: a) spoken words? b) tone of voice? c) body language?

body language

"I will perform a plank with proper form for 30 seconds." is an example of which type of goal? a) Specific b) Measurable c) Attainable d) Relevant e) Time-bound

c

According to the Transtheoretical Model of Behavioral Change you should reinforce the need to transition from external to internal rewards; and encourage program variety to people in which stage? a) Action b) Contemplation c) Maintenance d) Precontemplation Preparation

c

Your client expresses the difficulty he has with sticking with an exercise program. What would be a strategy of social support that will help prevent relapse? a. Have him keep to himself about his goals. b. Have him find an activity in a group that is difficult, but burns a lot of calories. c. Have him ask for reminders from friends about physicalactivity goals or appointments. d. Have him pair up with an exercise partner who is inconsistent with their workouts.

c - Asking for reminders from friends and family members is a great way for your client to add social-support and help adhere to his program. Other examples would be to find an enjoyable activity that is based on being active with a group or having friends and family members be encouraging and be positive about the exercise program.

John understands that his family has a history of heart disease and that being overweight can increase his risk for such conditions. He has no intention of being on any kind of exercise program since he believes he has never had any weight loss success in the past. According to the Transtheoretical Model of Behavioral Change (TTM), what stage of change is John in? a. Contemplation b. Preparation c. Precontemplation d. Action

c - In the precontemplation phase, people are beginning to understand the implications of being inactive, but are not quite ready to commit to a change yet. They have no intention of starting to exercise in the foreseeable future (within 6 months) and tend to focus on the negatives of changing their behavior

Your client tells you that she has really enjoyed staying active and looks forward to coming to the gym because she truly enjoys it. Which type of motivation does your client most likely have? a. Extrinsic b. Social c. Intrinsic d. Achievement

c - There are two primary forms of motivation that are either intrinsically or extrinsically represented. Your client is more intrinsically motivated due to truly enjoying being physically active and associating the gym with a positive attitude

Many participants in a group fitness class will be in this stage of change. a) pre-contemplation b) contemplation c) preparation d) action e) maintenance

c)

What style of listening is considered most effective when building rapport with your clients? a. Indifferent listening b. Selective listening c. Passive listening d. Active listening

d - Active listening is when you are able to listen carefully while also showing empathy for the client.

Which of the following is an example of a good open-ended question? a. Do you feel that you are ready to begin a fitness program? b. Do you have any questions about the class? c. Are there any exercises that you dislike? d. What made you decide to take this class?

d - Any question that requires an answer other than "yes" or "no" is an open-ended question and keeps the conversation going.

Which of the following statements is not true regarding participation and adherence in an exercise program? a. A client's past exercise history is a predictable behavior with exercise. b. Social support plays an important role in maintaining an exercise program. c. A client's location relative to the exercise facility can have an influence. d. Clients who perform moderate intensity exercises are almost twice as likely to drop out.

d - Clients tend to drop out twice as much when they do high intensity workouts compared to moderate intensity programs

Deb has been engaging in regular physical activity for the past 4 months. In which stage of the Transtheoretical Model of Behavior Change would Deb be in? a. Contemplation b. Preparation c. Precontemplation d. Action

d - Deb has gone beyond the preparation stage and is now engaging in regular physical activity and has been doing so for less than 6 months. After 6 months of physical activity, she would be in the maintenance stage.

The belief in one's own capabilities to successfully engage in a physicalactivity program, along with one's ability for self management, goal achievement, and effectiveness is called what?

self-efficacy

"I will go to Fitwell gym with my wife for a cycling class on Monday, Wednesday, and Friday at 6:30pm after work." is an example of which type of goal? a) Specific b) Measurable c) Attainable d) Relevant e) Time-bound

A

According to the Transtheoretical Model of Behavioral Change you should increase awareness of inevitable lapses and bolster self-efficacy in coping with lapses to people in which stage? a) Action A. Action B. Contemplation C. Maintenance D. Precontemplation E. Preparation

A

Intrinsic motivation is a major factor in exercise adherence. How can your feedback as a Group Fitness Instructor help foster intrinsic motivation in your class members? A. By encouraging participant involvement and selfsufficiency B. By providing a role model for members to follow C. By keeping in control of the exercise program D. By ensuring that participants will continue to require your services

A - By encouraging participant involvement and self-sufficiency, each individual can gain ownership over his or her exercise programs. When participants have a sense of control over their personal exercise participation, they are more likely to develop intrinsic motivation and adhere to their programs.

Individuals start and stick with an exercise program for a multitude of reasons. Which attribute is NOT a positive predictor of exercise adherence and participation? A. Body weight B. Past and current participation in physical activity C. Self-motivation D. Perception and knowledge of one's health

A - Individuals who are overweight, especially those with morbid obesity, are typically less active than those of normal weight and are less likely to adhere to an exercise program. Prior participation in physical activity is the most reliable predictor of participation in an exercise program. Individuals with positive attitudes and beliefs are also more likely to continue to exercise, as are those with strong social support, access to a nearby facility and the time to participate

What is a "process goal"?

A goal someone achieves by doing something, such as completing a certain number of workouts each week

What is a "product goal"?

A goal that is achieved such as weight loss or an increase in strength

As a GFI, what is the BEST piece of guidance you might give to participants in the Preparation stage of behavior change? a) Increase awareness of inevitable lapses and bolster self-efficacy in coping with lapses b) Encourage small steps toward building self-efficacy c) Reinforce the need to transition from external to internal rewards. d) Provide opportunities to ask questions and to express apprehensions.

B

As a group fitness instructor (GFI), your desire is for your clients to benefit from an exercise program. What should your primary goal be? A. For each participant to adhere maximally to an exercise program B. For each participant to enjoy their exercise program and be engaged in it C. For each participant to master the routine d. For each participant to have an ideal body mass index (BMI).

B - By maximizing participant enjoyment and engagement, exercise participants can develop intrinsic motivation to adhere to a fitness program. Since individuals have different levels of intrinsic motivation, the GFI can play a role in increasing intrinsic motivation to exercise by offering strong choreography, compelling music, energetic cueing and positive reinforcement.

SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound. Which of the following is the BEST example of a well written SMART goal? A. Participant will attend as many exercise classes as possible in any given month. B. Participant will attend 2 hour-long exercise classes per week for 3out of 4 weeks. C. Participant will attend 1 hour-long exercise class per week and achieve his/her target heart rate for 80% of the session and will report a decreased rate of perceived exertion as the program progresses. D. Participant will initiate an exercise program and by week 12 will have reduced his/her BMI by 10%.

B - Goal B ("Participant will attend 2 hour-long exercise classes per week for 3 out of 4 weeks") is the best example of a SMART goal, as it is Specific, Measurable, Attainable, Relevant, and Time-bound. Goal A is not specific or time-bound. Goal C is not specific, is difficult to measure, and may not be attainable. Goal D is not specific, may not be attainable, and may not be relevant to the participant's goals.

According to the Transtheoretical Model of Behavioral Change you should provide information about different types of activity options, fitness facilities, programs and classes to people in which stage? a) A. Action b) Contemplation c) Maintenance d) Precontemplation Preparation

B.

in which stage of the Transtheoretical Model of Behavior Change is a client ready to adopt and live a healthy lifestyle? a. Contemplation b. Preparation c. Precontemplation d. Action

B:- A person in the preparation phase may be somewhat sporadic in their activity level, but is ready to make the change to a healthy lifestyle.

As a GFI, what is the BEST piece of guidance you might give to participants in the Precontemplation stage of behavior change? a) Provide opportunities to ask questions and to expressapprehensions. b) Encourage program variety c) Provide information about the risks of being inactiveand the benefits of being active d) Assist in identifying social support and establishingpersonal goals

C

Assisting in identifying social support and establishing personal goals is an appropriate strategy when working with someone in which stage of the Transtheoretical Model of Behavioral Change? a) pre-contemplation b) contemplation c) preparation d) action e) maintenance

C

Which is the LEAST appropriate method for a Group Fitness Instructor (GFI) to use in order to increase the self-efficacy levels of class members? A. Design the class in a way that each participant will be able to master B. Be aware of the type and frequency of feedback each individual participant requires C. Give each participant the same feedback to keep things consistent D. Teach class participants how to "read" their bodies in terms of fatigue, soreness, and intensity of exercise

C - Feedback needs to be given in the appropriate form and the appropriate frequency for each individual participant. As participants receive manageable, individualized feedback, demonstrate progress in their exercise programs and learn how to "read" their body, their confidence will rise. One of the most under-used opportunities for education is the closing moments of the class. The wise GFI will use this opportunity to reemphasize the purpose of the class and to bring it to an inspirational ending

"I will increase the amount of physical activity I do by going to a boot-camp class twice per week." is an example of which type of goal? a) Specific b) Measurable c) Attainable d) Relevant e) Time-bound

D

As a GFI, what is the BEST piece of guidance you might give to participants in the preparation stage of behavior change? a) Provide them with information about the risks of being inactive and the benefits of being active. b) Identify early signs of staleness to prevent burnout. c) Advise them initially to perform only one type of exercise activity. d) Provide them with opportunities for success in class and positive feedback about their progress

D

Exercising for the enjoyment and long term health benefits describes which type of motivation? a) social b) extrinsic c) environmental d) intrinsic

D

People in this stage have been regularly participating in physical activity for longer than 6 months. a) pre-contemplation b) contemplation c) preparation d) action e) maintenance

D

When participating in a fitness program, it is important to help participants set SMART goals for themselves. What do the letters in SMART stand for? A. Specific, Moderate, Appropriate, Redundant, Targeted B. Selective, Moderate, Accessible, Renewable, Targeted C. Selective, Minimal, Appropriate, Repetitive, Time-tested D. Specific, Measurable, Attainable, Relevant, Time-bound

D - The acronym SMART stands for Specific, Measurable, Attainable, Relevant, and Timebound, all which are key components of an effective goal.

Which one of the following is NOT a major environmental factor contributing to exercise adherence? A. Time B. Family or friend support C. Access to facilities D. Weather conditions

D - Time, social support, and access to facilities are the three primary environmental factors which influence whether or not an individual will start and stick to an exercise regime. A lack of time for exercise is the most common reason given for exercise non-adherence. Social support, especially from a spouse, is a reliable predictor of exercise adherence. If an individual has access to any kind of exercise facility, especially if it is a short distance away from home or work, he/she remains more likely to adhere to an exercise program.

According to the Transtheoretical Model of Behavioral Change you should provide information about the risks of being inactive and the benefits of being active for people in which stage? a) Action b) Contemplation c) Maintenance d) Precontemplation Preparation

D.

As a GFI, what is the BEST piece of guidance you might give to participants in the Action stage of behavior change? a) Assist in identifying social support and establishing personal goals. b) Provide opportunities to ask questions and toexpress apprehensions. c) Encourage program variety. Reiterate long-term benefits of adherence.

D.

According to the Transtheoretical Model of Behavioral Change, you should assist in identifying social support and establishing personal goals for people in which stage? A. Action B. Contemplation C. Maintenance D. Precontemplation E. Preparation

E.

What is "decisional balance"?

The perceived pros and cons one has about adopting and/or maintaining behavior change. The individual must come to this decision themselves.

"I will lose 20 pounds in the next 4 months at a reasonable rate of 1 to 2 lbs. per week." is an example of which type of goal? a) Specific b) Measurable c) Attainable d) Relevant e) Time-bound

Time-bound

What is an example of non-verbal communication? a. Tone of voice. b. Facial expression. c. Body language. d. All of the above. e. Both B and C only

What is an example of non-verbal communication? a. Tone of voice. b. Facial expression. c. Body language. d. All of the above. e. Both B and C only

As a GFI, what is the BEST piece of guidance you might give to participants in the Contemplation stage of behavior change? a) Provide information about different types of activityoptions, fitness facilities, programs, and classes b) Validate that making a change is their decision c) Assist in identifying social support and establishing personal goals. d) Encourage small steps toward building self-efficacy

a

Your client has told you that she is only working out in order to lose weight before summertime. Which type of motivation does your client most likely have? a. Extrinsic b. Social c. Intrinsic d. Achievement

a - Extrinsic motivation is derived from factors that differ from the joy of participation of exercise. Examples would include losing weight, to make a spouse happy, to look good or to meet new people.

Which of the following demographic factors does not affect adherence to physical activity programs? a. Age b. Income c. Gender d. Education

a - Income, education and gender are all related to adherence when it comes to physical activity. The only factor that has been shown to be unrelated is age

Which component of the transtheoretical model of behavioral change (TTM) is strongly related to program adoption, program maintenance, and the belief in one's own capabilities to successfully engage in an exercise program? a. Self-efficacy b. Decisional Balance c. Processes of Change d. Precontemplation

a - Self-efficacy is critical for people in the contemplation and preparation stages, as they are thinking about or wanting to be active and working toward the point where they can be regularly active. By specifically trying to increase these individuals' levels of self-efficacy, a personal trainer may be able to help them progress to the action stage more quickly.

Your client has a sedentary lifestyle and has noticed her health steadily declining. In what stage of the Transtheoretical Model of Behavior Change would your client begin to consider activity and identify implications of inactivity while remaining sedentary? a. Contemplation b. Preparation c. Precontemplation d. Action

a - The contemplation stage is when a person is still sedentary, but starts to consider activity. They are, however, still not ready to commit to making change.

Which personal factor is MOST likely to facilitate a new participant's adherence to regularly attending a group fitness class? a) prior participation in a similar exercise class b) the energy and music used in the new class c) joining a new facility d) easy access to the exercise facility

a)

"I will row at an RPE of 6 for 10 minutes." is an example of which type of goal? a) Specific b) Measurable c) Attainable d) Relevant e) Time-bound

b)