chapter 3 terms
3 innate physical logical needs pg. 66
Competence, autonomy, and relatedness
action pg. 71
Comprised of people who are engaging in regular activity but have been doing so for less than six months.
contemplation pg.70
Consists of people who are still physically inactive but are thinking about becoming more active in the near future (within the next six months). They are starting to consider physical as relevant in their lives and may even discount the importance or practicality of being physically inactive. *aware of the problem but not willing to change yet *the action of looking thoughtfully at something for a long time
Controlled motivation pg. 65
Involves the engagement in exercise for any benefit other than for the joy of participation. *Means people are doing something because they feel pressured by the demand of external forces (lose weight, be healthy, make their spouse happy, look good, or meet new people.
Behavioral processes pg. 73
Involve action-oriented learning where clients experience the behaviors and adopt those that work for them (Making a commitment to write down a behavior in a journal.
Emotional state and mood appraisals pg 77
Of program, participation can also influence self-efficacy. Negative mood states and emotional beliefs associated with exercises, such as fear, anxiety, anger, and frustration, are related to reducing reduced levels of self-efficacy and lower levels of participation. On the other hand, positive mood states and emotional beliefs, including mastery, are related to higher levels of self-efficacy. Hence, giving encouraging coaching cues and tailoring client programs that are sufficiently challenging, yet simply master, contributed to elevating moods and positive emotional states
Dramatic relief pg 73
experiencing negative emotions because the negative behavior (being physically inactive or eating fast foods) is perceived to be problematic, then feeling relief from deciding to change
enviromental reevalutaiotn pg 73
realzing how the behavior change influences the enviroment, especcially the person social enviroment
perceived susceptibility pg. 62
refers to people's of how likely they are to develop the illness. refers to peoples perceptions regarding
Perceived seriousness pg. 62
refers to people's perceptions regarding the short- and long-term severity of the illness.
Stimulus control pg 73
removing reminders and cues to engage in uhealthy behaviors and replacing them with reminde4s/cues for healthy behavior
helping relatiopnships pg 73
seeking and using social supprt for behavior change
counter-conditioning pg 73
substituting healthier behaviors and cognitions for the unhealthy behavior
Ego-involving environments pg. 67
the highlight of the most skilled or fit participants among a group and rivalry is encouraged to the point where members may feel embarrassed if they do not know how to use a piece of equipment or perform a task correctly. People who train in this setting report greater physical exhaustion and higher anxiety.
operant conditioning pg 82
the prosses by which bhaviors are influenced y their consequences. more specifiacally it examines the relationship between antecendents, behaviors, and consequences. operant conditioning examines the behavior chains that lead to the engagement of certain behaviors and the avoidence of others, taking into account the consequences associated with each behavior
relaps
(the return of an original behavior, such as being phisically inactive, after many lapses, or slips in a program) can occer during any stage of TTM, including maintineces. lapses from physical activi
How can personal trainers create environments where their client's basic physiological needs are met? pg. 66
*Creating opportunities for mastery experiences through offering appropriately challenging exercises and consistent positive feedback (promoting competence) *include the client in aspects of goal setting and program design (Promoting autonomy) * encouraging a sense of camaraderie among the client and others in the fitness setting (promoting relatedness)
Identify common behavior theory models
*Health belief model *Self-determination theory
sources of self-efficacy pg 77
*Past performance experiences *vicious experience *verbal persuasion *Physiological state appraisals *Physiological state appraisals *Emotional state and mood appraisals
Stages of behavioral change table pg. 71-72
*pre-contemplation *contemplation *preparation *action *maintenance
self efficacy and stage of change relationship pg 76
A person's self-efficacy determines if a person will participate in an activity, and a person's participation in an activity influences his or her self-efficacy level. therefore self-efficacy acts as both a determinant an outcome of behavior change
behavior chains pg 82
A sequence of events in which variables both preceding and following a target behavior help to explain and reinforce the target behavior, such as participation in an exercise session
Transtheoretical model of behavior change (TTM) pg. 69
A theory behavior that examines one's readiness to change and identifies 5 stages: Pre Contemplation, contemplation, preparation, action, and maintenance stages.
consciousness raising pg 73
Finding and learning new facts, ideas, and tips tat support healthy behavior change
past experiences pg 77
Personal trainers may ask clients about their previous experiences with exercise, fitness facilities, and personal trainers. these previous experiences will strongly influence their current self-efficacy levels
Self determination theory pg. 65
Posits that different types of motivation (intrinsic versus extrinsic) influences the extent to which a person will seek out new activities and persevere at a given task *a theory of motivation that is concerned with the beneficial effects of intrinsic motivation and the harmful effects of extrinsic motivation *Self-determination theory examines two basic types of motivation: Autonomous motivation and Controlled motion.
The 5 components of the "Stage of changes" behavior changes
Precontemplation stage: stage during which people are physically inactive and are not even intending to begin an activity program. *Contemplation stage: Consists of people who are still physically inactive but are thinking about becoming more active in the near future (next six months). They start to consider physical activity as important but are ambivalent about change and are still weighing the pros and cons. *Preparation stage: marked by some engagement in physical activity, as individuals are mentally and physically preparing to adopt an activity program. activity during this stage may be a sporadic walk or even a periodic visit to the gym, but it's inconsistent. people in this preparation stage are ready to adopt and live an active lifestyle. *Action stage: stage compromised of people who are engaging ins regular physical activity but have been doing so for less than six months *Maintenance stage: this stage is marked by regular activity participation for longer than six months
self-liberation pg 73
decidinh to change and experincing a new belief in the ablility to change
task involving environment setting pg. 67
Promote a focus on individual effort and improvement where everyone is made to feel valued and welcomed and cooperation is fostered among everyone in the setting. People in this setting report having higher self esteam, feeling more competent and autonomous, feeling a greater sense of relatedness to others, and experiencing more enjoyment.
Self-reevalutaion pg 73
Realizing behavior change is impaortanr part of ones identifty as a person
Imaginal experiences pg 78
Refer to the imagined experiences (positive or negative) of exercise participation. It is important to note that a client preconceived notion of what exercise will be like, as this information will influence actual self-efficacy levels. The personal may encourage positive imagined experiences by asking open-ended questions such as, "how do you imagine you'll feel when you reach your goal of being able to walk on the treadmill for 20 mins without stopping?"
Physiological state appraisals pg 77
Related to exercise participation is important because a client may experience emotional arousal, pain, or fatigue. The types of appraisals clients make about their physiological states may lead to judgments about their ability to participate successfully. It is important to help clients evaluate appraisals of their physiological states to create positive interpretations. By teaching clients to appropriately identify muscle fatigue, soreness, and tiredness, as well as the implications of these states, a personal trainer can help clients view the "feeling" of working out in a more positive light.
transtheoretical model (TTM)
Separated into 4 components: Stages of vhange, process of change, self-efficiacy, and decisional blance
Why is behavior change content so important?
Spaced in developing rapport with the client. *Having knowledge in exercise science is huge, but it is useless if the personal trainer cant connect with there client
what are the 4 components to the transtheoretical model (TTM) pg. 71
Stages of change, *processes of change *self-efficacy *decisional balance
Health belief model pg. 62
States that people underlying emotions about illness, preventions, and treatments may influence health behaviors and decisions about changing (or not changing) health behaviors. The model states there are at least 4 variables that influence a person's decision to change. The first two involve a person's belief about a health threat. The second two reflect the person's belief about the health behaviors that could reduce the threat. * Health threat has two components = Perceived susceptibility, perceived seriousness
Social liberation pg 73
Taking advantage of opportunuties to be with people who model
Decisional balance pg 78
The fourth component of the TMM is decisional balance, which refers to the evaluation of pros and cons about adapting and/or maintaining an activity program. individuals in the pre-contemplation and contemplation stages of change perceive more cons (Sweating, sore muscles, time, cost, unwanted physical changes, and boredom) related to being regularly active than pros. The cons that prevent an individual from being active may be real or perceived. As people progress through the stages of change, the balance of pros and cons shifts, such that people in the action or maintenance stages perceive more pros about being physically active than cons. The behavior of people in these later stages reflects this change in decisional balance. The decisional balance worksheet presented in Figures 3-4 can be used to help clients weigh the perceived benefits against the potential costs involved with making a physical activity-related behavior change. While this worksheet is valuable to help personal trainers and clients work together to clarify benefits as well as to examine potential barriers or obstacles, it is important that the personal trainers not become overly reliant on worksheets. The most effective approach is for personal trainers to use worksheets in conjunction with effective communication and observation skills to build a complete understanding of client needs to inform the development of appropriate programming.
pre-contemplation pg. 70
The stage during which people are physically inactive and are not even intending to begin an activity program * No awareness of problem; no intention to make a change Motivational task: raise doubt, provide information and education to increase the client's perception of problems with their current behavior
Self efficacy pg 75
The third component of the TTM model. The degree to which an individual believes he o she can successfully perform a given behavior
Intrinsic motivation pg. 65
This means that a person is engaged in an exercise activity for the inherent pleasure and experience that comes from the engagement itself. *To be Autonomously motivated to the full extent
Autonomous motivation pg. 65
This means that people feel as if they are behaving of their own free will. They are doing something they want to do. To be Autonomously motivated to the full extent is known as having intrinsic motivation.
Competence pg. 66
This relates to the self-perception that a person can successfully perform a task, which is enhanced when he or she receives positive performance feedback. Negative feedback diminishes the perception of competence and may thwart intrinsic motivation.
The stages of behavior change table pg. 71
This table shows traits for each stage, goals for each stage, and strategies through stages pre-contemplation to maintenance
Will-Power pg 81
Willpower is theAbility to ingnore tempoary plessure or discomfort to pursue a long-term goal, and it is a biological function. Willpower is inherently limited. Self control depletes willpower in much the same way that exercise depletes physical power. reasearch has shown that people who exert their willpoeer one occasion, have dffficulty doing so a second time. Using willpwer is essentially relying on ones rational side to control oridctate what the emotional side wants- and it is really not a fair fight, as emotions are a more powerful driver than reason. Clients who set too many goals or have too many goals that are too large and imoisiungm they can, by a force of will, maintain things for a shrt period. At the first sign of trouble,however--when they get suck in traffic on the way home from work or have extra responsibilities in dealing with family matters--theif resp;ve crumbles and they get too worn out to maintain the new, difficult behaviors.
Why is it important for a personal trainer to creating a caring, task involving climate for the client pg. 68
caring and task involving climate may provide significant psychological benefits to clients through increased enjoyment, social interactions, and feelings of competence. *for how to create this climate see page 68
vicarious experience pg 77
conditions that allow us to learn by watching what happens to others. important to a client with little previous experience with a supervised program. the experience of watching someone els who are successfully participating in a simar program or has done so in the past - can increase ones self-efficacy levels.
Why is the transtheoretical model such an important concept for personal trainers to understand? (TTM) pg.69
is important for personal trainers to understand when promoting the adaption of exercise programs. Not everyone is going to nessesseruly be eager to begin exercising, which is an important concept to keep in mind when attempting to design and implement a personalized exercise program. Succeeding at making a behavior change is not a simple task. To better delineate the process of starting and maintaining a behavior change, the (TTM) is separated into four components
preparation pg. 71
marked by some engagement in physical activity, as individuals are mentally and physically preparing to adopt an activity program. Activity during the preparation stage may be a sporadic walk or even a periodic visit to the gym, but it is inconsistent. People in this stage are ready to adopt healthy lifestyles.
positive reinforcement pg 82
means that positive or healthy behaviiors have consequences that are going to increase the likeley hood of the behavior happening again. if siccess from client is ignored by the personal trainer the likelihood of the behavior happening again will decrease.
extrinsic motivation
motivation that comes from external (outside of the self) rewards, such as material or social rewards. *A desire to perform a behavior to receive promised rewards or avoid threatened punishment.
antecedents pg 82
preceding events that influence what comes later; ancestors or early background
maintenance pg. 71
this stage is marked by regular activity participation for longer than six months.
Verbal persuasion pg 77
typically occurs in the form of feedback and encouragement from a credible, respected, knowledgeable source. Different clients will require a different amount of verbal encouragement and statements of belief. being aware of how much feedback a client needs and then providing that verbal support is an important motivational tool for personal trainers.
Social cognitive theory pg 75
which posits that as people learn behaviors, they are influenced by (1) cognitive and personal factors (such as knowledge, outcome expectations, and attitude, (2) behavioral factors (including skills, practice, self-evaluation, and self-efficacy), and (3) environmental factors (such as social norms, community influences, behavior reinforcement, and observational learning