Module 19

Which of the following is most likely to happen in the first 20 seconds of meeting a new client? a. Assessments are started. b. First impressions are made. c. The trainer should present training packages for purchase. d. The exercise program should be started.

First impressions are made.

A personal trainer provides his client with step-by-step instructions on how to perform a ball squat to shoulder press. Which type of support is this an example of? a. Companionship b. Informational c. Instrumental d. Emotional

Informational

What type of support is tangible and practial to help a person adhere to exercise or achieve their goals? a. Companionship support b. Emotional support c. Instrumental support d. Informational support

Instrumental support

Which of the following is a characteristic of the maintenance stage? a. They have maintained change for 6 months or more. b. They have reached the end of their behavior change development c. They no longer need support from the personal trainer. d. They have severe modifications in lifestyle

They have maintained change for 6 months or more.

exercise group

principles that increase group cohesiveness: having group distinctiveness, giving members responsibilities for particular tasks, establishing norms, providing opportunities to make sacrifices for the group, increasing social interactions before and after class

2 types of questions

close ended (directive) open-ended (non-directive)

What is a reflection

conversational technique that expresses the purported meaning of what was heard

Informational Support

directions, advice, or suggestions given to clients about how to exercise and the feedback regarding their progress

Emotional support

expressed through encouragement, caring, empathy, and concern (affirmations, sympathizing when client complains or sore muscles, encouraging a client to work harder)

Behavioral strategies to increase adherence

self-management (goal-setting, self-monitoring)

Companionship support

similar to social support, includes the availability of family, friends, and coworkers with whom the client can exercise provides camaraderie and accountability

Instrumental support

tangible and practical factors necessary to help a person adhere to exercise or achieve exercise goals (transportation to a fitness facility, babysitter, spotter for weightlifting)

How long does a personal trainer have to make a good first impression? a. 20 seconds b. 2 minutes c. 5 minutes d. 30 seconds

20 seconds

Which of the following statements refers to a SMART goal? a. "Starting on Monday, I will try a new group exercise class to maximize my results and meet new friends." b. I will hire a friendly personal trainer with adequate credentials to help me achieve my ideal body and six-pack abs." c. "Starting next week, I will exercise three times a week to reduce my blood pressure and cholesterol by 5 points." d. "I will reduce my body fat by 5% in 12 weeks by exercising 60 minutes five days per week and eating a 1,600-calorie per day diet."

"I will reduce my body fat by 5% in 12 weeks by exercising 60 minutes five days per week and eating a 1,600-calorie per day diet."

Which of the following questions is open-ended? a. "Are you currently exercising?" b. "What is your fitness goal?" c. "Do you enjoy group classes?" d. "Have you ever worked with a personal trainer?"

"What is your fitness goal?"

5 Stages of Change Model

1. Precomtemplation (no intent to change) 2. Contemplation (thinking about becoming active in the next 6 months) 3. Preparation (occasionally exercise but are planning to begin exercising regularly in the next month) 4. Action (starting to exercise but have not yet maintained it for 6 months) 5. Maintenance (has maintained change for 6 months or more)

Sam has joined a gym and has set himself a goal of losing 60 pounds in one year. After three months he has only lost three pounds. Which of the following actions should Sam take? a. Take a break for six months and then resume the program. b. Adjust his goal to be more realistic. c. Enroll in an additional program with a different trainer. d. Change his long-term goal from 60 pounds to 70 pounds.

Adjust his goal to be more realistic.

A client who suffers from a chronic disease decides he no longer wants to participate in personal training sessions, based on the advice of his spouse. This is an example of which of the following? a. Remodeling b. Diffusion c. Action stage d. Behavioral reactants

Behavioral reactants

A father decides that there is too much injury risk for his overweight son to partake in personal training. This is an example of which of the following? a. Diffusion b. Affirmations c. Contemplation d. Behavioral reactants

Behavioral reactants

In the context of behavior change strategies, what aims to change a client's thoughts and attitudes? a. Goal setting b. Behavioral strategies c. Self-monitoring d. Cognitive strategies

Cognitive strategies

Which of the following is involved in active listening? a. Communicating understanding b. Multitasking while listening to the client c. Using terminology specific to a certain industry d. Encouraging the involvement of the client's ego

Communicating understanding

A client tells the personal trainer she does not exercise, but she is thinking about becoming more active in the next 6 months. In which of the following sections of the stages of change model is this client? a. Action b. Contemplation c. Preparation d. Precontemplation

Contemplation

In the context of the stages of change model, which of the following corresponds to a stage where people do not exercise but are thinking of becoming more active in the next six months? a. Contemplation b. Preparation c. Action d. Precontemplation

Contemplation

What type of support is expressed through encouragement, caring, empathy, and concern? a. Companionship support b. Informational support c. Emotional support d. Instrumental support

Emotional support

What are influences that involves cohesion in an exercise setting? a. Family b. Exercise leader c. Exercise group d. Parental

Exercise group

Which type of influence comes from supportive leadership? a. Parental b. Exercise group c. Family d. Exercise leader

Exercise leader

A personal trainer is working with a client who reports not having enough time to exercise. Which of the following is the most effective technique to help the client prioritize his time, improving exercise adherence? a. Have the client keep a daily exercise log for six months. b. Have the client produce internal experiences to support or enhance exercise participation. c. Have the client keep a journal that keeps track of daily activities for three days. d. Have the client create a list of positive thoughts, such as, "I can do it."

Have the client keep a journal that keeps track of daily activities for three days.

What stage is a client in when they have no desire to change? a. Preparation b. Maintenance c. Action d. Precontemplation

Precontemplation

Which of the following is the correct order for the stages of change model? a. Precontemplation, contemplation, action, continuance, maintenance b. Precontemplation, contemplation, preparation, action, continuation c. Precontemplation, preparation, contemplation, action, maintenance d. Precontemplation, contemplation, preparation, action, maintenance

Precontemplation, contemplation, preparation, action, maintenance

A client has worked out a few times during the past few months with a personal trainer. She wants to become regularly active but isn't sure how this is accomplished. In which of the following sections of the stages of change model is the client? a. Contemplation b. Preparation c. Action d. Precontemplation

Preparation

An individual has a gym membership and visits sporadically, but not frequently enough to maintain a well-rounded exercise program. In which of the following sections of the stages of change model is this client? a. Contemplation b. Action c. Maintenance d. Preparation

Preparation

In the context of the stages of change model, which of the following would serve as the third stage for progressing through the stages of change? a. Contemplation b. Maintenance c. Precontemplation d. Preparation

Preparation

In the stages of change model, which of the following corresponds to a stage where people do occasionally exercise but are planning to begin exercising regularly in the next month? a. Precontemplation b. Action c. Contemplation d. Preparation

Preparation

What are the two types of fitness goals? a. Process and product b. Realistic and unrealistic c. Physical and psychological d. Smart and reliable

Process and product

There are 2 types of goals

Process goals (client has more control over, results in product goals) Product goals (client has less direct control over)

In the context of behavior change strategies, which of the following goals outlines effective goal setting? a. SMART goals b. STAR goals c. DART goals d. START goals

SMART goals

A personal trainer asks a client to write down the names of the exercises she performs, how much food she is eating, and how much sleep she is getting. Which of the following strategies is the client following? a. Goal setting b. Imagery c. Contemplation d. Self-monitoring

Self-monitoring

Clients must learn to identify challenging situations and barriers to exercise. Which of the following processes is the best tool for this type of learning? a. Self-review b. Reflection c. Self-analysis d. Self-monitoring

Self-monitoring

Carla is obese and wants to lose 80 pounds in six months. Which of the following can her personal trainer do in order to keep her focused on the goal? a. Set several short term goals that gradually increase in difficulty. b. Increase the time required to be taken to reach her desired weight. c. Design a calorie-restricted meal plan focusing on quality protein sources. d. Put her through a rigorous routine so that she loses weight faster.

Set several short term goals that gradually increase in difficulty.

SMART Goals

Specific Measurable Attainable Realistic Timely

Which of the following defines SMART goals? a. Specific, Measurable, Attainable, Realistic, Timely b. Specific, Measurable, Accountable, Relevant, Time Bound c. Specific, Meaningful, Accountable, Realistic, Time Bound d. Specific, Meaningful, Attainable, Relevant, Timely

Specific, Measurable, Attainable, Realistic, Timely

Cognitive strategies to increase adherence

positive self-talk psyching up imagery

What is a summarization

a series of reflections at the end of a conversation

exercise leader

plays a role similar to that of a personal trainer; group exercise instructors

5 common barriers to exercise

time unrealistic goals lack of social support social physique anxiety convenience

4-Step Model of Verbal Communication

what speaker means -> what speaker says -> what listener hears -> what listener thinks speaker means -> repeat cycle Room for miscommunication at every step!

"behavioral reactants"

when a family member pressures or makes a loved one feel guilty about exercising, resulting in the client exercising less

"social facilitation"

when people increase their effort and performance when others are watching them