Section 2 Review
What term is defined as the generic modifiable factors that impact behavior? Attitudes Determinants Self-efficacy Behavior change techniques
Determinants
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? Affiliation motivation Autonomy motivation Extrinsic motivation Intrinsic motivation
Extrinsic motivation
Which source of social support has been shown to be particularly important for older adults? The community Exercise group Family Exercise leader
Family
Not having someone to exercise with would be an example of which type of barrier? Lack of social support Lack of motivation Lack of convenience Lack of willpower
Lack of social support
Having poor body image is most likely to be associated with which of the following? Low body mass index Low levels of social support Low levels of motivation Low self-esteem
Low self-esteem
What part of a SMART goal involves being able to track progress? Attainable Specific Measurable Timely
Measurable
This is a conversational technique that helps the listener express the supposed meaning of what was just heard. Reflections Active listening Closed-ended questions Open-ended questions
Reflections
If a new client indicates that they are frustrated with their lack of expected results, which barrier are they likely experiencing? Unrealistic goals Lack of social support Social physique anxiety Ambivalence
Unrealistic goals
When a person is ambivalent about changing, what stage of change are they likely in? Contemplation Action Precontemplation Maintenance
Contemplation
The intensity and direction of someone's effort describes which of the following? Motivation Ambition Initiative Aspiration
Motivation
What is the practice of identifying a negative inner narrative and replacing it with positive statements? Reverse listing Stopping Cognitive fusion Imagery
Reverse listing
Which term best describes when someone has mixed feelings about exercise and can see both the pros and cons of participating? Ambiguity Confusion Ambivalence Unequivocal
Ambivalence
The role of psychology in fitness and wellness is strongly rooted in which area? Social physique anxiety Eating disorders Depression Behavioral change
Behavioral change
A community could influence physical activity for its inhabitants by doing which of the following? Creating more green spaces, playgrounds, and walking trails Limiting the number of sports leagues that are using a community center Reducing the number of fast-food restaurants Allowing more permits for fitness facilities to open
Creating more green spaces, playgrounds, and walking trails
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? Exercise is known to improve mood, even with bouts as short as 10 minutes, so exercise is a good remedy. Exercise can only affect mood when done for at least 60 minutes, so it would be best to stay longer than normal. Exercise cannot improve mood, so it would be best to reschedule the session for another day. Exercise is known to exacerbate a bad mood; therefore, stopping the session is a good idea.
Exercise is known to improve mood, even with bouts as short as 10 minutes, so exercise is a good remedy.
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? Certified Personal Trainer Exercise leader Fitness manager General manager
Exercise leader
Social physique anxiety is more prevalent in which population? Males People with a low body fat percentage People with a low body mass index Females
Females
When a client makes a plan, such as, "When I am done with work, I will run for 30 minutes," what are they doing? Forming an implementation intention Creating a coping plan Stating an outcome expectation Self-monitoring
Forming an implementation intention
Self-esteem is defined by which of the following? How someone views their physical self or how they visualize their body How someone conceptualizes their place in society When someone is anxious about how others view their body How someone evaluates their own self-worth physically, emotionally, and socially
How someone evaluates their own self-worth physically, emotionally, and socially
A client wants to improve their deadlift. Which of the following is an outcome goal? I want to deadlift once per week. I want to deadlift 300 pounds. I want to lift 3 times per week. I want to deadlift after work.
I want to deadlift 300 pounds.
A known relationship between sleep and exercise is demonstrated by which statement? In order for exercise to improve sleep, it must be coupled with medication. Resistance training has not been shown to have any positive effect on sleep disturbances. Getting 10 minutes a day of physical activity is all that is needed to improve insomnia. Increasing physical activity to at least 150 minutes per week at a moderate intensity can decrease symptoms of insomnia.
Increasing physical activity to at least 150 minutes per week at a moderate intensity can decrease symptoms of insomnia.
Which type of support is the most common provided by a fitness professional? Emotional support Instrumental support Companionship support Informational support
Informational support
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? Start establishing an emotional support system. Establish short- and long-term goals. Inquire further about what their motives are for participating. Create a plan for overcoming barriers.
Inquire further about what their motives are for participating.
Loaning some exercise bands to a client who is scheduled to go on vacation is an example of which type of social support? Companionship support Informational support Emotional support Instrumental support
Instrumental support
What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence? Reflective listening Motivational interviewing Collecting summaries Affirming
Motivational interviewing
Intentions are a good predictor of behavior, but what has been shown to help translate intentions into behavior? Outcome expectations Action self-efficacy Subjective norms Planning
Planning
Having an informal role in an exercise group is demonstrated by which example? Setting the time for the group to meet Providing modifications during the workout Planning social gatherings for the group Planning the workout for the group
Planning social gatherings for the group
Self-esteem and body image are said to have which type of relationship? Unequal Independent Autonomous Reciprocal
Reciprocal
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? Active listening Nonverbal communication Motivational interviewing Reflective listening
Reflective listening
What type of listening involves making a best guess as to what the speaker means, then stating it back to the speaker? Motivational interviewing Reflective listening Active listening Affirming
Reflective listening
Changing leadership style based on the size of a group would be an example of which component of leadership? Situational factors Leader's qualities Leadership styles Follower's qualities
Situational factors
Which subtopic of psychology deals with how the environment affects exercise behavior? Health psychology Developmental psychology Sport and exercise psychology Social psychology
Sport and exercise psychology
Informational support would be provided by which example? Holding the client accountable to lifting weights 3 days per week Teaching a client how many minutes of cardio they should be accumulating each day Letting a client know they are not alone in the process of losing weight Working out alongside a client
Teaching a client how many minutes of cardio they should be accumulating each day
What type of imagery involves focusing on exercise form? Appearance imagery Energy imagery Technique imagery Cognitive fusion
Technique imagery
Social physique anxiety is best defined by which statement? When someone has general anxiety about physical activity When someone feels insecure about how they think others are viewing their body When someone has anxiety about how their physique looks in the mirror When someone has anxiety about social situations
When someone feels insecure about how they think others are viewing their body
Without a perceived discrepancy between a client's current state and making a change, what is lacking? Self-efficacy Autonomy Positive outcome expectation Motivation
Motivation
When family members are not supportive of exercise-related behaviors, it can be viewed as which of the following? An influence on exercise Ambivalence toward exercise A barrier to exercise Amotivation to exercise
A barrier to exercise
Which communication technique allows the fitness professional to show appreciation of a client's strengths? Transitional summaries Affirmations Collecting summaries Reflections
Affirmations
What type of imagery occurs when a client imagines health-related outcomes? Energy imagery Technique imagery Appearance imagery Positive self-talk
Appearance imagery
When it comes to barriers to exercise, which statement is correct? It is impossible to ever fully overcome all barriers. Barriers to exercise are often cited by people who are sedentary or infrequently active. All individuals have "lack of time" as a barrier. Barriers never change; therefore, individuals need to focus on motives.
Barriers to exercise are often cited by people who are sedentary or infrequently active.
Which of the following is true about body image? Body image is a very stable variable and, once established, rarely changes for an individual. Body image is measured accurately based on an individual evaluating a picture of themselves. Body image may not match reality, and people may view their bodies in a negative way and evaluate themselves inaccurately. Body image is more positive in individuals who regularly exercise in a group setting.
Body image may not match reality, and people may view their bodies in a negative way and evaluate themselves inaccurately.
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? Stopping Acceptance Reverse listing Cognitive fusion
Cognitive fusion
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? Consistency Accountability Intensity Mindlessness
Consistency
What stage of change is a person in if they are planning on exercising within the next 6 months? Maintenance Contemplation Action Precontemplation
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 Lack of time Ambivalence Lack of social support
Convenience
Which scenario best demonstrates companionship support? Taking someone shopping to purchase attire for exercise Creating handouts for clients that cover topics about fitness and wellness Coordinating group events that are centered around physical activities Making time to talk to clients about how their exercise program is going
Coordinating group events that are centered around physical activities
Which of the following is a behavior change technique where clients list potential barriers and make plans to overcome them? Self-monitoring Implementation intentions Resisting social pressure Coping responses
Coping responses
Providing encouragement and being empathetic is an example of which type of social support? Informational support Emotional support Companionship support Instrumental support
Emotional support
When it comes to exercise, older adults find which of the following to be the most motivating? Health and well-being Being a part of a social group Improved physical appearance Competition with others
Health and well-being
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? Politely let the client know that you are transferring them to another trainer. Let the client know that cancelling sessions costs them money without providing any benefits. Help the client determine her barriers, and talk through strategies to overcome them. Refund the remaining sessions and actively search for a new client.
Help the client determine her barriers, and talk through strategies to overcome them.
Which statement best demonstrates empathy? If you spend more time in the gym, you will reach your goals faster. I know that finding time to exercise is hard. I struggle to get it done sometimes as well. I don't understand why you think it's so hard to do 30 minutes of cardio 3 times a week. I think you will feel healthier once you finally lose some weight.
I know that finding time to exercise is hard. I struggle to get it done sometimes as well.
Which of the following most closely resembles a SMART goal? I want to lose 20 pounds in the next month. I want to lose weight. I want to lose 20 pounds over the next 8 months. I want to lose 20 pounds.
I want to lose 20 pounds over the next 8 months.
A client wants to improve their mile time. Which of the following is an outcome goal? I want to run outside. I want to run in the morning before work. I want to run 3 times per week. I want to run a 6-minute mile.
I want to run a 6-minute mile.
What is the practice of identifying a negative inner narrative and replacing it with positive statements? Cognitive fusion Imagery Reverse listing Stopping
Reverse listing
Empathy is best described as? Providing instrumental support to an individual Listening to a client but not providing any support The ability to identify with how another person feels Being positive and outgoing during training sessions
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? The manufactured environment The constructed environment The assembled environment The built environment
The built environment
If a client is using social media to find inspiration, information, or support for their fitness endeavors, it would be an example of which social construct? Social pressure Social connections Social influence Social ambivalence
Social influence
Which of the following is an example of a client's intrinsic motivation for exercise? Exercising because it is fun Exercising because a doctor tells them to Exercising because they feel guilty Exercising because they value the health benefits
Exercising because it is fun
The impact that family members, peers, or coworkers have over someone's decision to exercise describes which of the following terms? Group influence Health influence Peer pressure Societal influence
Group influence
Research has demonstrated that moderate-intensity exercise is best for which of the following? Reducing burnout Developing intrinsic motivation Providing psychological benefits Winning a triathlon
Providing psychological benefits
What behavior change technique is a specific plan that drives behavior by identifying cues toward action? Guided practice Self-monitoring Coping plan Implementation intention
Implementation intention
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? Instrumental support Emotional support Companionship support Informational support
Informational support
Which type of support describes the actions that a person takes to help another person engage in exercise? Informational support Emotional support Companionship support Instrumental support
Instrumental support
Long-term exercise adherence is associated with which type of motivation? Intrinsic motivation Incentive motivation Extrinsic motivation Amotivation
Intrinsic motivation
Which type of motivation would be characterized by a client who enjoys the process of becoming more fit? Achievement motivation Affiliation motivation Intrinsic motivation Extrinsic motivation
Intrinsic motivation
Adjusting daily priorities is a strategy to overcome which of the following barriers? Lack of time Ambivalence Unrealistic goals Convenience
Lack of time
Which barrier is most often cited as a top barrier among most individuals? Lack of social support Lack of time Lack of enjoyment Lack of energy
Lack of time
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? The personality of the leader Leader's style Leader's qualities The requirements of the leader
Leader's qualities
At which stage of change are self-efficacy levels generally the highest? Precontemplation Contemplation Maintenance Preparation
Maintenance
What stage of change is a person in if they have been exercising consistently for 6 months or longer? Contemplation Action Maintenance Precontemplation
Maintenance
Which type of professionals are qualified to counsel individuals who are diagnosed with depression, using exercise as a supplemental treatment? Psychologist or psychiatrist Certified Personal Trainer or certified fitness professional Corrective exercise specialist or certified exercise physiologist Registered dietitian or nutritionist
Psychologist or psychiatrist
What type of communication includes posture, hand gestures, proximity to others, and facial expressions? Reflective listening Motivational interviewing Verbal communication Nonverbal communication
Nonverbal communication
A client is asked, "Why do you want to lose weight?" This is an example of what kind of question? Open-ended Contemplation Closed-ended Directive
Open-ended
What is the difference between open-ended and closed-ended questions? Closed-ended is asked in private; open-ended is not. Open-ended allows for elaboration, while closed-ended allows for one-word answers. Closed-ended allows for elaboration, while open-ended allows for one-word answers. Open-ended is asked by the trainer; closed-ended is asked by the client.
Open-ended allows for elaboration, while closed-ended allows for one-word answers.
Which source of social support for exercise is the most influential for children and adolescents? Exercise groups Parents The community Peers
Parents
A benefit of being part of an exercise group includes comradery, which is described by which of the following statements? When a group or situation is warm and inviting, it brings people together; when people feel welcome, they are likely to return. Participants have people they can compare themselves with. Being able to see what others can do and achieve can serve as further motivation. Participants are forming connections with people who are attempting to achieve similar results, while experiencing feelings of friendship, closeness, and loyalty. Participants are encouraged to push as hard as they can and may work harder in the presence of the group.
Participants are forming connections with people who are attempting to achieve similar results, while experiencing feelings of friendship, closeness, and loyalty.
Extrinsic motivation is characterized by which of the following? A drive to be good at something Being motivated by a fear of failure Being motivated by the process of changing behaviors Participating in an activity or behavior for some type of reward or recognition from others
Participating in an activity or behavior for some type of reward or recognition from others
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 Experience mastery Provide instructions Verbal persuasion
Set specific tasks
Having an informal role in an exercise group is demonstrated by which example? Providing modifications during the workout Planning social gatherings for the group Setting the time for the group to meet Planning the workout for the group
Planning social gatherings for the group
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? Maintenance Action Precontemplation Preparation
Precontemplation
What stage of change is a person in if they are not planning on exercising within the next 6 months? Action Maintenance Contemplation Precontemplation
Precontemplation
What is the correct order of the Stages of Change? Precontemplation, action, preparation, contemplation, maintenance Precontemplation, contemplation, preparation, action, maintenance Contemplation, precontemplation, preparation, action, maintenance Preparation, precontemplation, contemplation, action, maintenance
Precontemplation, contemplation, preparation, action, maintenance
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? Maintenance Preparation Action Precontemplation
Preparation
Individuals in this stage of change may sporadically engage in physical activity but without any form, structure, or consistency. Precontemplation Preparation Maintenance Contemplation
Preparation
What stage of change is a person in if they are planning to begin exercising soon and have taken steps toward it? Action Preparation Maintenance Precontemplation
Preparation
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? Let them know you understand it is a difficult decision to participate and you will give them time to think about it. Probe further to determine other barriers they are experiencing and possible motives to participate. Provide information about the benefits of participating and hope they decide to participate. Let them know that you will not take no for an answer because exercise is good for everyone.
Probe further to determine other barriers they are experiencing and possible motives to participate.
What might a Certified Personal Trainer do for someone in the precontemplation stage of change? Help them identify barriers to exercise Provide them with education and knowledge Encourage them to make plans to exercise Tell them to exercise with a friend
Provide them with education and knowledge
A Certified Personal Trainer wants to improve a client's outcome expectations for resistance training. What behavior change technique might they use? Helping make the exercises fun Providing information on the health benefits Helping them make a plan Improving their confidence for their technique
Providing information on the health benefits
Which of the following would be considered a process goal? Run one mile Run a 10k race Squat 100 pounds Run three times a week
Run three times a week
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? Outcome expectations Self-efficacy Intention Self-regulation
Self-efficacy
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? Intention Self-efficacy Outcome expectations Attitudes
Self-efficacy
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? Self-monitoring Coping planning Action planning Goal setting
Self-monitoring
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? Contemplation Imagery Goal setting Self-monitoring
Self-monitoring
Which behavior change technique allows individuals to identify external triggers that lead them to behave in certain ways? Self-monitoring Action planning Enlisting social support Coping planning
Self-monitoring
Which barrier to exercise is most likely to be associated with body image issues? Social physique anxiety Unrealistic goals Ambivalence Lack of social support
Social physique anxiety
The social standing of a person or group that includes education, income, and occupation describes which term? Social influence Net worth Socioeconomic status Income status
Socioeconomic status
When a client makes a statement that supports their current behavior, what is this called? Change talk An affirmation Sustain talk A collecting summary
Sustain talk
Which of the following describes attitude? A person's confidence in their ability to meet their goal The belief that an important person or persons will support a behavior A construct that captures motivational factors that influence behavior The degree to which a person has a favorable or unfavorable evaluation of a behavior
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? Groups rely only on the leader for support. The group feels distinct from other people. Groups function only when all members are present. Once the group is formed, no other participants are allowed in.
The group feels distinct from other people.
Social support is best described by which statement? Providing counseling sessions with clients who exhibit signs of depression Rearranging a schedule to accommodate a client's availability The intentional things that people do to assist others to achieve a specific behavior Posting on social media about the recent successes of clients
The intentional things that people do to assist others to achieve a specific behavior
The field of psychology focuses on which of the following domains? Neuromuscular adaptations Pathology of disease Physiological systems The mind and behavior
The mind and behavior
Which of the following is an open-ended question? What has prevented you from reaching your goals in the past? Have you experienced barriers to reaching your goals? Did you exercise this week? What do you currently weigh?
What has prevented you from reaching your goals in the past?
Which of the following is a question that may provoke resistance? What makes you think you are not at risk? What might you want to change? If you decided to make a change, what might you do? What might work for you?
What makes you think you are not at risk?
Which of the following is a question that may promote change? What makes you think that you're not at risk? What might you want to change? Why can't you make this change to your schedule? Why don't you just do this?
What might you want to change?
Unrealistic goals can become a barrier when which of the following happens? When goals are not adjusted When process goals are too specific When only one goal is set When outcome goals are objective
When goals are not adjusted
