ACE Lesson 6

What are the 5 common goal setting mistakes?

1. Avoid setting too many goals. 2. Avoid negative goals. 3. Set short and longterm goals. 4. Set process goals and performance goals. 5. Revisit goals on a regular basis.

What are the 3 stages of motor learning?

1. Cognitive: learning/understanding 2. Associative: ready for more specific feedback to master a skill. 3.Autonomous: trainer is doing more monitoring and less teaching.

What are 5 components of non-verbal communication?

1. Eye Contact 2. Body Language/Position 3. Hand Gestures 4. Facial Expressions 5. Voice Quality

What are the 6 sources of efficacy?

1. Past performance experience, vicarious experience, verbal persuasion, physiological state appraisals, emotional state & mood, and imaginal experiences.

What are the 3 components of a perceived threat?

1. Perceived seriousness: how serious a person is due to the contraction of a potential contraction of an illness. 2. Perceived susceptibility: based on the appraisal of the likelihood of developing a problem. 3. Cues to action: how often one is reminded via an event, something bodily, or something environmentally.

What are the 5 components of stages of change in the TTM?

1. Pre-contemplation. 2. Contemplation. 3. Preparation. 4. Action. 5. Maintenance.

What are the 4 components of leadership that trainers should adhere to?

1. Professionalism: looking and acting the part. 2. Maintain client trust. 3. Demonstrate listening skills. 4. Show clients you care by goal setting and relapse prevention.

What are the 4 stages of the client-trainer relationship?

1. Rapport 2. Investigation 3. Planning 4. Action

What are the 4 steps of the planning stage of the client-trainer relationship?

1. Setting Goals 2. Generating and Discussing Alternatives 3. Formulating a Plan 4. Evaluating the Exercise Program

What percent of U.S. adults meed the aerobic and muscle-strengthening guidelines?

20%.

What percent of individuals who start a new program will drop out in the first six months?

50%.

Define locus of control.

A belief in personal control over health outcomes is a consistent predictor of unsupervised exercise activity among healthy adults.

Define process goals.

A process goal is something a client does such as completing a certain number of workouts per week.

Define product goals.

A product goal is something a client with an end goal.

What is the TTM (transtheoretical model of behavioral change)?

Also known as the states of change model, examines the individual readiness for change. Divided into 4 parts: 1. states of change, processes of change, self-efficacy, decisional balance.

Which personal attribute is the most influential in determining one's likelihood of exercise?

An individuals activity history is most influential.

It is recommended that adults spend how many times per week incorporating muscle-strengthening activities?

At least 2.

Explain the 'A' of SMART goals?

Attainable; Goals should be attainable and realistic.

Punishment

Decreases likelihood of a behavior reoccurring and occurs with an aversive stimulus following an undesirable behavior.

Define cultural competence.

Defined as the ability to communicate and work effectively with people from different cultures.

What are the 3 primary categories of potential determinants of physical activity?

Personal attributes, environmental factors, and physical-activity factors.

Feedback should accomplish what three things?

Feedback should provide reinforcement for what was done well, correct errors, and motivate the client to continue.

Define intrinsic feedback.

Information clients provide to themselves based on their own sensory systems (important for long-term adherence).

Social Network Support

It is important to get family members, friends, etc., involved, to some degree, in a program. Group involvement ensures clients feel as though they belong to a team with common interests and goals.

Explain the 'M' of SMART goals?

Measurable; Goals should be measurable so that clients can see whether they are making progress.

Define intrinsic motivation.

Motivation derived from inherent pleasure, a true enjoyment of an experience from the engagement itself.

Define extrinsic motivation.

Motivation determined by any external factor.

Define motivation.

Motivation is a complex construct that refers to the psychological drive that gives behavior direction and purpose.

Define motivational interviewing and the steps of it.

Motivational interviewing is a way of speaking with people in a way that motivates them to make a decision to change their behavior. Occurs during the planning stage of the client-trainer relationship. Steps of motivational interviewing: 1. Ask probing questions. 2. Listen effectively. 3. Provide information. 4. Be friendly. 5. Build confidence. 6. Encourage clients to generate ideas.

Extinction

Occurs when a positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased.

What is the biggest dictator of self-efficacy?

Past Exercise Perfomance

What variable demonstrates a negative relationship with physical-activity program adherence?

Perceived barriers, such as lack of time.

Positive v. Negative Reinforcements

Positive is the presentation of a positive stimulus that increases the chance of a certain behavior. Whereas the negative consists of the removal or avoidance of aversive stimuli following an undesirable behavior.

What is the health belief model?

Predicts that people will engage in a health behavior based on the perceived threat they feel regarding a health problem and the pros/cons of adopting that behavior.

Define decisional balancing.

Refers to the number of pros/cons perceived about adopting and/or maintaining an activity program.

Define rapport.

Refers to the relationship marked by mutual understanding and trust.

Explain the 'R' of SMART goals?

Relevant; Goals should be relevant to the interests, needs, and abilities of the client.

What trait has been shown to have a positive relationship with physical activity adherence?

Self-motivation: which is reflective of one's abilities to set goals, monitor progress, and self-reinforce.

What does SMART goals stand for?

Specific, measurable, attainable, relevant, and time-bound.

Explain the 'S' of SMART goals?

Specific; Goals should be specific and unambiguous concisely stating what is to be achieved.

Define self-efficacy.

The belief in one's own capabilities to successfully engage in a physical activity program.

Define stimulus control.

The influence of antecedents on behavior; a valuable tool in behavioral modification.

How do demographics relate to physical activity adherence?

The only demographic that does not relate to physical activity adherence in an unsupervised setting is age. Men tend to have the highest levels of adherence in unsupervised settings. Lower levels of activity are seen with increasing age, fewer years of education, and lower income.

Define operant conditioning.

The process by which behaviors are influenced by their consequences. Examines the relationship between antecedents, behaviors, and consequences. Studies what leads to the engagement of certain behaviors and avoidance of others, taking into account the consequences of each.

Define extrinsic feedback.

The reinforcement, error correction, and encouragement that personal trainers give to their clients.

Relapse

The return to a sedentary state.

What are the 3 main determinants of physical activity?

The three main determinants of physical activity are environmental factors, personal attributes, and physical-activity factors.

Explain the 'T' of SMART goals?

Time; Goals should be achievable within a certain timeline.

Shaping

Using reinforcements to gradually achieve a target behavior.

How is self-efficacy related to motivation?

When people believe they can effectively engage in exercise behavior, they do so with a positive attitude, more effort, and persistence.