Chapter 4: Behavioral Coaching

Self-regulation provides the basis for what? A. autonomy B. self-regulation C. goal-directed action D. self-determination

C

A client saying "I'm afraid I may not be able to play with my kids if I don't get into better shape" is displaying what example? A. change talk B. sustain talk C. self-discrepency D. motivation

A

Convincing a client that they can lift a certain weight is a behavior change that encourages what? A. improved self-efficacy B. improved self-regulation C. improved extrinsic motivation D. improved perceived nutritional guides

A

Intentions are a good predictor of behavior, but what has been shown to help translate intentions into behavior? A. Planning B. Subjective norms C. Outcome expectations D. Action self-efficacy

A

Self-discrepency encourates what? A. motivation B. determination C. self-efficacy D. none of the above

A

The third space of a fitness facility should improve upon which of the following categories? A. Intrinsic motivation B. Extrinsic motivation C. Green space D. Affirmation motivation

A

What is a coping plan? A. A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses. B. A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act. C. Goals focused on the end result. D. Tasks that are pursued to reach a final outcome.

A

What is a good strategy for encouraging clients to exercise independently? A. identify cues toward action, such as working out during a lunch break or after work B. provide praise when the client does a workout properly C. anticipate barriers to eliminate plans for working out D. none of the above

A

What is another term for vague goals? A. subjective goals B. lofty goals C. objective goals D. short-term goals

A

What is the relationship between outcome goals and process goals? A. Once an outcome goal has been set, process goals are created to achieve the outcome B. Once a process goal has been set, outcome goals are created to achieve the outcome C. An outcome goal is designed with the end goal in mind, the process goal is designed to continue from the end goal. D. Neither outcome goal nor process goal are related.

A

What stage of change is a person in if they have been exercising consistently for 6 months or longer? A. Maintenance B. Contemplation C. Action D. Precontemplation

A

When an individual does not exercise and is not planning to start within the next 6 months, which stage are they in? A. precontemplation B. contemplation C. preparation D. action

A

When is it particularly important to include positive feedback and praise of a client's behavior change? A. in the beginning stages B. after the beginning stages C. haflway through the stages D. at the end result only

A

Which of the following describes one's belief that they can complete a task, goal, or performance? A. Self-efficacy B. Self-monitoring C. Self-determination D. Self-worth

A

Which of the following is NOT a strategy to reduce negative self-talk? A. perpetuate the inner dialogue that critiques a person's own abilities B. reverse listing, which identifies a negative inner narrative and replace it with positive statements C. stopping, which we say "stop" out loud when undesired negative thought patterns are identified D. Help clients become aware of negative thought process by making a list of any negative thoughts in a journal

A

Which of the following is a time management technique that a fitness professional may provide to clients? A. Assigning priorities to daily tasks and completing the more important ones first B. endorsing positive self-talk C. endorsing negative self-talk D. develop accountability and awareness of sabotaging behavior

A

Which of the following is the shared positive statements about character strengths? A. affirmations B. linking summaries C. transitional summaries D. collecting summaries

A

Which of the following reflects movement of the person TOWARD behavior change? A. change talk B. sustain talk C. self-discrepency D. motivation

A

Which of the following ways helps individuals who are in the preparation stage of the transtheoretical model of behavior change build intrinsic motivation for exercise? A. motivational interview to develop consistency B. develop small achievable goals to help self-efficacy and gain momentum C. overcome feelings of ambivalence D. discuss barriers to exercise and help clients anticipate potential roadblocks that could arise

A

Which of the following ways is the best strategy for a Certified Personal Trainer to help an individual in the preparation stage? A. Create a plan for workouts B. Establish days for working out C. Discuss barriers to exercise D. Create small, achievable goals to build self-effiocacy and gain momentum

A

Which of the following would be considered an individual in the preceontemplation stage of the transtheoretical model of behavior change? A. individuals who are not informed about the consequences of inactivity B. individuals who are informed about the consequences of activity, and make some change C. individuals who have a consistent workout plan D. individuals who had a workout plan, but terminated it after the holidays

A

Which stage of the transtheoretical model of behavior change includes individuals who may be ambivalent to exercise? A. precontemplation B. contemplation C. maintenance D. action

A

Which stage of the transtheoretical model of behavior change includes individuals who may had tried exercise, but failed to maintain confidence or consistency and are demoralized to stick to a past exercise routine? A. precontemplation B. contemplation C. preparation D. action

A

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? A. Goal setting B. Self-monitoring C. Coping planning D. Action planning

B

A client saying "My busy lifestyle makes it too hard to schedule time to work out" is displaying what example? A. change talk B. sustain talk C. self-discrepency D. motivation

B

A client wants to improve their deadlift. Which of the following is an outcome goal? A. I want to deadlift after work. B. I want to deadlift 300 pounds. C. I want to lift 3 times per week. D. I want to deadlift once per week.

B

Action is described as consistency in the duration of how long (up to this much time)? A. 6 weeks B. 6 months C. 12 months D. 2 years

B

Asking clients, "If you let this thought be true, would it help you reach your goals?" is one way to help them realize the negative value of a thought for themselves. This question is a form of motivational theory. What are we alleviating as a result of using this strategy? A. cognitive fusion of positive self-talk B. cognitive fusion of negative self-talk C. imagery of positive self-talk D. imagery of negative self-talk

B

Discussion around planning might not be ideal for individuals in which stage of the transtheoretical model of behavior change? A. precontemplation B. contemplation C. preparation D. action

B

Planning does not translate good intentions into behavior for which group of people? A. those with high self-efficacy B. those with low self-efficacy C. those with high intrinsic motivation D. those with high extrinsic motivation

B

Reffering to expected pleasure or enjoyment is called what? A. Effective judgement B. Affective judgement C. Intrinsic judgement D. Extrinsic judgement

B

What behavior change technique is a specific plan that drives behavior by identifying cues toward action? A. Guided practice B. Implementation intention C. Self-monitoring D. Coping plan

B

What do the health benefits of exercise depend on? A. short-term commitment B. long-term commitment C. extrinsic motivation D. a nutrition plan created by the CEP

B

What does the term decisional balance refer to? A. the expected positive and negative consequence of a behavior B. the client's weighing of the pros and cons of changing a behavior C. the state of mental or emotional tension from demanding circumstances D. the means (resources, opportunities, etc.) needed to perform the behavior

B

What is an implementation intention? A. A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses. B. A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act. C. Goals focused on the end result. D. Tasks that are pursued to reach a final outcome.

B

What is the defining feature of the contemplation phase? A. attitude B. ambivalence C. self-discrepency D. motivational interviewing

B

When an individual is not currently exercising, but plan to do so within 6 months, which stage of the transtheoretical model of behavior change are they in? A. precontemplation B. contemplation C. preparation D. action

B

Which desired outcome matches with the behavior change technique to supply information by presenting foundational science on the health benefits of exercise and the consequences of sedentary behavior? A. Improved self-efficacy B. Positive outcome expectations and attitudes C. Manage social influence D. Promote self-regulation

B

Which of the following behavior change techniques do NOT encourage positive outcome expectations and attitudes for a client? A. Present foundational science on the health benefits of exercise and the consequences of sedentary behavior B. Provide instructions on how to perform the behavior either in person, in writing, or through a video C. Help clients imagine how their life would be different by changing a behavior compared with the consequences of not changing it D. Use guiding questions that prompt clients to engage in critical thinking that helps resolve ambivalence about change.

B

Which of the following behavior change techniques enables improved self-efficacy for a client? A. Present foundational science on the health benefits of exercise and the consequences of sedentary behavior B. Provide instructions on how to perform the behavior either in person, in writing, or through a video C. Help clients imagine how their life would be different by changing a behavior compared with the consequences of not changing it D. Use guiding questions that prompt clients to engage in critical thinking that helps resolve ambivalence about change.

B

Which of the following behavior change techniques intend to manage social influence for clients with a desire to improve their self-efficacy? I. Encourage social support II. Foster discipline III. Practice for mastery A. I only B. I and II only C. II and III only D. I, II, and III

B

Which of the following describes motivational interviewing? A. a series of questions that explores the internal conflict that occurs when an individual compares their actual self with their ideal self B. client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivlance C. a personal judgment of how well or poorly a person is able to cope with a given situation based on the skills they have and the circumstances they face D. the free choice someone acts upon without explanation

B

Which of the following describes talk that represents and predicts movement AWAY from change? A. change talk B. sustain talk C. self-discrepency D. motivation

B

Which of the following describes the observation, measurement, and evaluation of one's own behavior? A. Self-efficacy B. Self-monitoring C. Self-determination D. Self-worth

B

Which of the following is NOT a strategy to impede negative self-talk? A. Help clients notice negative thoughts, stop those negative thoughts, and translate those negative thoughts into something positive from the list of positive thoughts they have generated. B. Have the client imagine an appearance of health-related outcomes C. Remind clients that thoughts are just thoughts. They are simply things that pop in and out of the conscious mind and do not represent who a person is or what a person may or may not be capable of. D. Remind clients of their goals when they demonstrate negative self-talk.

B

Which of the following is the top-level goal for a client's fitness journey? A. the how B. the why C. the where D. the who

B

Which of the following is the tying together of information that the client has presented? A. affirmations B. linking summaries C. transitional summaries D. collecting summaries

B

Which of the following should a client do if they cancel a session? I. Ask the client when they would like to reschedule the session. II. Prompt the client to make a plan for continuing to exercise in the interim, if the rescheduled session is not soon (within 24-48 hours). III. Call the client every 20 minutes to follow up on the cancellation A. III only B. I and II only C. II and III only D. I, II, and III

B

Which of the following stages of the transtheoretical model of behavior change is a Certified Personal Trainer likely to see individuals? A. contemplation B. preparation C. action D. maintenance

B

Which of the following stages of the transtheoretical model of behavior change may describe an individual who are low in self-efficacy and may hesitate to start a workout plan? A. precontemplation B. contemplation C. preparation D. action

B

Which of the following stages of the transtheoretical model of behavior change may describe an individual who begin to see value in exercise participation, but may still have misconceptions about exercise? A. precontemplation B. contemplation C. preparation D. action

B

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? A. Precontemplation B. Maintenance C. Preparation D. Action

C

At what point should a client's first exercise program be designed? A. prior to the initial consultation B. during the initial consultation C. after the initial consultation D. after the first paid training session

C

Evidence supports that resistance training participation has a relationship with which of the following? I. Effective judgement II. Affective judgement III. Self-efficacy IV. Perceived behavioral control, self-regulatory behaviors, and intention A. I and II only B. II and III only C. II, III, and IV only D. I, II, III, and IV

C

When an individual is planning to begin exercising soon, has taken steps towards it, and may be sporadically exercising, which stage are they in? A. precontemplation B. contemplation C. preparation D. action

C

Which desired outcome matches with the behavior change technique for fostering discipline by helping clients build skills for resisting social pressure? A. Improved self-efficacy B. Positive outcome expectations and attitudes C. Manage social influence D. Promote self-regulation

C

Which of the folllowing is the best strategy for a Certified Personal Trainer to help an individual in the contemplation stage? A. Produce a workout plan for the individual B. Produce a nutrition plan for the individual C. Educate the individual to improve perceived value of an exercise program D. Discuss ways to deal with perceived positives surrounding exercise

C

Which of the following behavior change techniques improve the self-efficacy for a client? A. use guiding questions that prompt clients to engage in critical thinking that helps resolve ambivalence about change B. Ask clients how they plan to gain social support from friends and family C. Break down exercises or goals into easier-to-achieve tasks and progress them to more challenging exercises or behaviors after setting the initial building stones D. encourage clients to keep records of the specific heavier that they want to hang to help enhance adherence to the program

C

Which of the following behavior change techniques intend to encourage positive outcome expectations and attitudes? I. Supply information II. Provide instruction III. Prompt an anticipated regret—help clients reflect upon how their lives can improve via changed behavior and compare them to the consequences of no change IV. Apply motivational interviewing (resolve ambivalence) A. II only B. I and III only C. I, III, and IV only D. I, II, III, and IV

C

Which of the following behavior change techniques intend to improve self-efficacy? I. Set specific tasks II. Provide instructions III. Practice for mastery IV. Communicate negatively A. I and III only B. II and IV only C. I, II, and III only D. I, III and IV only

C

Which of the following describes wrapping up a session or announcing a shift in focus? A. affirmations B. linking summaries C. transitional summaries D. collecting summaries

C

Which of the following is NOT a reason why people engage with resistance training? A. Resistance training makes people feel good B. Resistance training helps people overcome barriers C. Resistance training avoids self-monitoring skill D. Resistance trainings encourages high levels of motivation

C

Which of the following is NOT a reason why self-monitoring is helpful for individuals? A. it allows individuals to identify external triggers that lead them to behave in certain way B. clients may be able to identify precursors of unwanted behavior C. it encourages clients to create a routine that dissuades consistency D. it provides clients the information they need to evaluate their progress toward goals

C

Which of the following is NOT a trait of good communicators? A. create a safe environment where challenging and emotional issues can be discussed B. ask questions to understand the meaning of what the person is saying C. encourage cell phones on hand D. observe nonverbal cues, and provide empathy and validation

C

Which of the following is NOT a way to enhance third space in order to foster intrinsic motivation in a fitness facility? A. The environment must reflect who the Certified Personal Trainer is B. The environment is an attractive space for clients C. The environment is filled with Easter colors that invokes a strictly meditative environment D. The environment should be playful and help clients feel like they are in a home away from home

C

Which of the following is NOT recommended for clients to do when self-monitoring? A. record traditional sets, reptition, weights, and exercise durations B. record how client felt before and after exercise C. engage and perpetuate negative self-talk D. recorded exercises they enjoyed

C

Which of the following is one of the strongest determinants of physical activity in adults? A. attitude B. intention C. self-efficacy D. autonomous motivation

C

Which of the following is the definition of self-discrepency? A. a client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence. B. the free choice someone acts upon without explanation C. the internal conflict between the actual self with the ideal self D. a series of questions that explores the internal conflict that occurs when an individual compares their actual self with their ideal self

C

Which of the following items refer to the goals that focus on the end result? A. extrinsic motivation B. intrinsic motivation C. outcome goals D. process goals

C

Which of the following questions are questions that PROMOTE change? A. Why don't you want to change? B. What makes you think that you're not at risk? C. What do you think might happen if you didn't make any changes? D. Why can't you make this change to your schedule?

C

Which of the following ways is the best strategy for a Certified Personal Trainer to help an individual in the action stage? A. Create a plan for workouts B. Establish days for working out C. Discuss barriers to exercise D. Create small, achievable goals to build self-effiocacy and gain momentum

C

Which stage of the transtheoretical model of behavior change includes individuals who do not use cogntive change processes as frequently as individuals in the action phase? A. contemplation B. preparation C. maitenance D. termination

C

Asking clients, "If you let this thought be true, would it help you reach your goals?" is one way to help them realize the negative value of a thought for themselves. What is the name of this strategy, and what does it help with? A. cognitive fusion; imagery B. cognitive fusion; negative self-talk C. motivational interview; positive self-talk D. motivational interview; negative self-talk

D

At what stage of the transtheoretical model of behavior change includes individuals who have high self-efficacy levels? A. contemplation B. preparation C. action D. maitenance

D

During your initial session with a client, keep this checklist in mind: 1. Discuss health concerns. 2. Clarify fitness goals. 3. ? 4. Perform a comprehensive fitness assessment. What should go in the blank spot above? A. Honor the glory of Aries for Sparta B. Blood Bond with your new thrall C. Create SMART goals D. Review past exercise experiences

D

This is a conversational technique that helps the listener express the supposed meaning of what was just heard. A. Closed-ended questions B. Active listening C. Open-ended questions D. Reflections

D

What stage of change is a person in if they are planning to begin exercising soon and have taken steps toward it? A. Action B. Maintenance C. Precontemplation D. Preparation

D

What variables should the fitness professional focus on to make the exercise experience enjoyable? I. encourage goal-setting II. endorse self-monitoring III. enhance client's self-efficacy A. I only B. III only C. II and III only D. I, II, and III

D

When an individual has been exercising consistently for 6 months or more, which stage are they in? A. contemplation B. preparation C. action D. maintenance

D

When an individual has been exercising regularly for less than 6 months, which stage are they in? A. precontemplation B. contemplation C. preparation D. action

D

Which desired outcome matches with the behavior change technique for identifying coping responses in the form of listing potential barriers and making plans to overcome the barriers? A. Improved self-efficacy B. Positive outcome expectations and attitudes C. Manage social influence D. Promote self-regulation

D

Which of the following are components of cognitive processes? I. gaining knowledge II. education III. a nutrition plan A. I only B. II only C. III only D. I and II only

D

Which of the following behavior change techniques intend to promote self-regulation for a client? I. Make a plan II. Identify coping responses III. Setting SMART goals IV. Promote self-monitoring A. II and III only B. I, III, and IV only C. II, III, and IV only D. I, II, III, and IV

D

Which of the following continues the client's thoughts and add momentum to the conversation? A. affirmations B. linking summaries C. transitional summaries D. collecting summaries

D

Which of the following describes the definition below? A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others. A. Green space B. First space C. Second space D. Third space

D

Which of the following does NOT enhance a client's confidence in their abilities in exercise? A. praise B. social support for sense of control over an exercise C. social support for aiding in coping strategies about setbacks D. praise only at the end of the exercise regiments

D

Which of the following does NOT have a positive relationship with resistance training? A. subjective norms B. intentions C. self-efficacy D. barriers to exercise

D

Which of the following includes the duties of a fitness professional when making a good first impression? I. Enforce strict dietary rules on their client II. Help clients feel confident and competent III. Preserve the client's autonomy to exercises that they enjoy while avoiding ones they do not A. I only B. II only C. I and II only D. II and III only

D

Which of the following is NOT one of the four functions for goals to be successful? A. Directing attention and effort toward relevant activities and away from counterproductive activities B. Energizing action and effort C. Influencing persistence of effort D. Develop goals that are broad in nature to encourage a process-building mentality E. Leading people to seek out goal-relevant information

D

Which of the following is an open-ended question? A. Do you have any injuries? B. Are you taking any medications? C. Are you currently exercising? D. What can you tell me about your past exercise experiences?

D

Which of the following items refer to the tasks that are pursued to reach a final outcome? A. extrinsic motivation B. intrinsic motivation C. outcome goals D. process goals

D

Which of the following must happen during the initial consultation? I. Trainers must address health concerns the client may have II. Trainers must clarify fitness goals and cover previous exercise experience III. Trainers must communicate what the process of an exercise program and assess the client's readiness to begin. A. II only B. I and II only C. II and III only D. I, II, and III

D

Which of the following variables may result in higher self-efficacy and greater levels of physical activity for a client? A. working clients to exhaustion B. developing a goal without SMART in mind C. creating obstacles as the client works out D. giving praise to clients for their attempts at achieve goals via small successes in the process

D

Which of the following ways helps individuals who have consistently worked for 6 months build intrinsic motivation for exercise? A. motivational interview to develop consistency B. develop small achievable goals to help self-efficacy and gain momentum C. overcome feelings of ambivalence D. discuss barriers to exercise and help clients anticipate potential roadblocks that could arise

D

Which of the following ways is the best strategy for a Certified Personal Trainer to help an individual in the contemplation stage? A. Create a plan for work outs B. Establish days for working out C. Discuss barriers to exercise D. Create small, achievable goals to build self-effiocacy and gain momentum

D

Which scenarios demonstrate clients' capabilities to self-monitor their behavior? I. clients who are new to exercise should keep an exercise log to both track their progress and maintain accountability to the program II. body builders memorize their PR without ever writing them down III. individuals on a weight loss journey will greatly benefit from keeping a food intake journal so they can objectively monitor their daily calories A. II only B. III only C. I and II only D. I and III only

D

True or false? Certified Personal Trainers should only rely on open-ended questions to uncover information about their clients.

False (make it a blend!)

Is it likely for a Certified Personal Trainer to work with someone who is in the precontemplation state of the transtheoretical model of behavior change? Yes or no?

No

True or false? Fitness-promoting behaviors are influenced by self-monitoring strategies, along with enhanced confidence and perceived benefits of resistance training.

True

True or false? The fitness professional has a responsibility to design programs, give effective advice, and create environments that help their clients adhere to a fitness routine

True