Module 4 (Chapters 7-8)

True or false? Outcome expectancy refers to development of a program that is in accordance with the client's stage of change.

False - Outcome expectancy refers to how much the individual values the expected outcome. Program tailoring refers to development of a program that is in accordance with the client's stage of change. See Chapter 8.

True or false? "SMART" goals refer to goals that are specific, meaningful, articulated, relevant, and time-sensitive.

False - SMART goals are specific, measurable, achievable, relevant, and time-sensitive See Chapter 8.

Barriers to exercise include many potential obstacles, including all of the following EXCEPT: Select one: a. Lack of time b. Ability to prioritize one's needs over that of others c. Scheduling conflicts between work and exercise time d. Low level of confidence coupled with limited social support

b. Ability to prioritize one's needs over that of others

Which of the following would NOT help to build rapport with a client? Select one: a. Dress and act professionally b. Empathize with client's feelings c. Avoid eye contact d. Affirm client strengths that you have noted

c. Avoid eye contact

Which if the following is the BEST example of a long-term SMART goal? Select one: a. To get in shape b. To lose weight for my high school reunion next month c. To complete a 5K race fund-raiser for a charity in 4 months d. To improve my fitness and to feel better about myself

c. To complete a 5K race fund-raiser for a charity in 4 months

Which of the following is NOT an exercise self-regulation strategy? Select one: a. Completing pre-and posttraining assessments with a Personal Trainer b. Setting exercise-related goals c. Self-monitoring exercise behavior d. Planning exercise

a. Completing pre-and posttraining assessments with a Personal Trainer

Which of the following is considered a social barrier to exercise? a. Cultural values regarding gender roles and accepted behaviors b. Lack of access to exercise facilities c. Bad weather d. Lack of time

a. Cultural values regarding gender roles and accepted behaviors

Which of the following is NOT an example of a self-monitoring tool/method? a. Skinfold test for body composition b. Wearing a pedometer c. Using a heart rate monitor d. Keeping a workout log

a. Skinfold test for body composition

A client who has been exercising regularly for the last 4 months is in which stage of change?

Action

True or false? Beating oneself up with negative thoughts can be a powerful motivator for behavior change.

False - Negative thoughts reduce the confidence needed to make changes (these are call traps). See Chapter 7.

Which stage of change would be the LEAST benefited by the behavioral strategy of substituting alternatives?

Contemplation

True or false? Exercise self-regulation tends to lower rates of exercise adherence for female clients.

False - Exercise self-regulation is necessary to increase exercise adherence See Chapter 8.

True or false? Research has shown that valuing weight loss or changes in appearance promotes exercise adherence better than valuing one's self or quality of life.

False - Individual who value themselves or their quality of life are more likely to adhere to exercise than those that value weight loss or changes in appearance. See Chapter 8.

True or false? Research has shown that extrinsic motivation and externalized forms of intrinsic motivation contribute the most to exercise adherence.

False - Intrinsic motivation and more internalized forms of extrinsic motivation contribute to exercise adherence. See Chapter 8.

An action taken to help someone change his/her behavior is called a/an:

Intervention

In which stage of change will it be MOST important to raise awareness related to the benefits of exercise?

Precontemplation

True or false? Adults who do not meet public health recommendations for physical activity are twice as likely to regain weight as those who do meet recommendations.

True - See Chapter 7.

True or false? An eco-map can be used to illustrate the various environmental and interpersonal interactions that impact behavior.

True - See Chapter 7.

True or false? Social Cognitive Theory puts great emphasis on a client's thoughts and feelings.

True - See Chapter 7.

True or false? The Small Changes Model is based on the premise that clients will maintain smaller behavior changes more easily and will continue to build upon them over time.

True - See Chapter 7.

True or false? Approximately 50% of people who being an exercise program drop out within the first 6 months.

True - See Chapter 8.

True or false? Personal Trainers can help clients overcome barriers by ensuring clients understand personal benefits of exercise and perceived barriers to exercise.

True - See Chapter 8.

True or false? Providing clients with opportunities to successfully complete challenging but attainable goals can increase self-efficacy.

True - See Chapter 8.

True or false? Self-determination theory suggests that certain psychological needs have to be satisfied in order to internalize extrinsic motivation and become intrinsically motivated.

True - See Chapter 8.

True or false? Social support can be accessed within social networks or home communities as well as in on-line communities.

True - See Chapter 8.

rue or false? Personal Trainers can help clients increase their intrinsic motivation by improving feelings of autonomy and competence.

True - See Chapter 8.

Which is the LEAST helpful strategy to overcome a barrier related to a client's bad past exercise with exercise? Select one: a. Discuss the past experience before developing a training program b. Consider the client's past experiences to ensure the new program supports self-efficacy c. Develop an exercise program that promotes the client's self-worth d. Avoid discussion of the bad experience in order to keep a positive outlook on exercise

d. Avoid discussion of the bad experience in order to keep a positive outlook on exercise

Which if the following would be the LEAST beneficial strategy used to plan for exercise? Select one: a. Develop backup plans in case of unavoidable conflicts b. Plan workouts before arriving at the gym c. Identify a variety of ways to be active d. Complete the same workout each session

d. Complete the same workout each session

A client who has a physical barrier of obesity can be helped to overcome that barrier by all of the following EXCEPT: a. Increasing the exercise program gradually b. Discuss benefits of exercise to overcome any fears associated with exercise c. Develop goals with the client and discuss a plan of action to meet the goals d. Create a number of extrinsic goals that are given to the client in written form

d. Create a number of extrinsic goals that are given to the client in written form

All of the following are examples of stimulus control EXCEPT: Select one: a. Client who lays out exercise clothes before going to bed b. Reviewing client's schedule to identify points during the day for exercise c. Having a workout buddy d. Increasing the weight routinely during resistance training

d. Increasing the weight routinely during resistance training