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38 Cards in this Set
- Front
- Back
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How many Americans meet both aerobic and muscle strength activity guidelines? |
Approximately 20% |
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What percentage of people drop out of an exercise program within the first six months? |
Approximately 50% |
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Adults should engage in at least ______ minutes of moderate intensity or ______ minutes of vigorous intensity physical activity a week |
150; 75 |
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Intrinsical motivation |
Motivation that comes from a person's own enjoyment of working out. Working out for fun |
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Extrinsic morivation |
Motivation to work out deriving from knowledge of its benefits rather than for enjoyment |
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Self-efficay |
The belief in one's own capabilities to engage in a physical activity program |
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What are the three categories of exercise behavior? |
1. Personal attributes 2. Environmental attributes 3. Physical-activity factors |
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What are the types of feedback? |
1. Extrinsic 2. Intrinsic 3. Knowledge of Results |
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Extrinsic Feedback |
Reinforcement, error correction and encouragement from personal trainer to client |
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Intrinsic Feedback |
Information clients provide themselves based on sensory system |
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Knowledge of Results |
Information on progress (Journaling, fitness logs, progression photographs) |
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What are the stages of client-trainer relationship? |
Rapport Investigation Planning Action |
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What are SMART goals? |
Goals that are specific, measurable, attainable, relevant and time bound |
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What is a process goal? |
Something a client does such as completing a certain number of workouts a week |
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What is a product goal? |
Something that is achieved, such as weight loss or strength gained |
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Motivational Interviewing |
Method of speaking with people in a Wyatt that motivates them to make a decision to change their behavior |
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What are the stages of learning? |
1. Cognitive 2. Associative 3. Autonomous |
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Describe the cognitive stage of learning |
The first stage where the client is trying to understand a new skill. Use the "tell, show, do" teaching method to aid clients in this stage |
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Describe the associative stage of learning |
The second stage of learning where a client begins to master the basics of a skill and are ready for more specific feedback |
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Describe the autonomous stage of learning |
The final stage of learning where a client is performing a skill effectively and naturally. Trainer may now spend more time monitoring over teaching the skill in general |
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Health Belief Model |
Predicts that people will engage in a health behavior based on the perceived threat they feel regarding a health problem |
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As a part of perceived threat, what is perceived seriousness? |
The feeling that one has on contracting and illness or what happens should they leave and illness untreated. The higher the perceived seriousness, the more likely a client will engage in a healthier lifestyle |
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As a part of perceived threat, what is perceived susceptibility? |
One's subjective appraisal of their likelihood of developing a health issue. The more vulnerable a person feels to a health problem, the higher the perceived threat. |
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As a part of perceived threat, what are cues to action? |
These are events that motivate change. The mores someone is reminded of a health issue, the more likely they are to engage in health behaviors |
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What are the six sources of Self-efficay? |
1. Past performance 2. Vicarious experience 3. Verbal persuasion 4. Physiological state appraisal 5. Emotional state and mood appraisal 6. Imaginary experience |
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What are the six sources of Self-efficay? |
1. Past performance 2. Vicarious experience 3. Verbal persuasion 4. Physiological state appraisal 5. Emotional state and mood appraisal 6. Imaginary experience |
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Transtheoretical Model of Behavioral Change (TTM) |
Well accepted theory on health behavior, focusing on an individual's readiness for change |
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What are the stages of change? |
1. Pre-contemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance |
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Processes of Change |
Most likely the most important component of TTM, this is the process that people use to get from one stage of change to the next |
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Self-efficay (as a part of TTM) |
Strongly related to the adoption and maintenance of a physical activity program and is most crucial for the first two stages of change |
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Decisional Balance |
These are the perceived pros and cons of a healthy lifestyle. During the early stages of change, there are more perceived cons than pros. The later stages are reversed, perceiving more pros than cons |
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Relapse |
This is a fall back from one stage of change to another. It is important to remember anyone can fall back more than one stage from any of the five stages of change. Changes in one's life can trigger this |
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Operant Conditioning |
This is the process of behaviors influenced by consequences and the idea that behaviors are strengthened when they are reinforced |
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Antecedents |
These are factors that influence a client's exercise participation, both good and bad. |
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Stimulus control |
Antecedents manipulated in the environment to maximize likelihood of a desirable behavior. I.e. leaving a gym bag in the car, making a calender or choosing a gym near home. |
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Consequences |
The most important part of operant conditioning. It has four major parts: 1. Positive reinforcement 2. Negative reinforcement 3. Extinction 4. Punishment |
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Shaping |
This is the process of using reinforcement to gradually achieve target behavior. Is best achieved by starting at appropriate skill level and gradually building onto it |
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Name some cognitive behavior techniques |
Goal setting Decision making Feedback Self-monitoring |
