Define intrinsic and extrinsic motivation - Intrinsic is exercising for the pure joy of
working out.
Extrinsic is exercising for any other reason.
Give an example of intrinsic and extrinsic feedback - Intrinsic: Clien
...
Define intrinsic and extrinsic motivation - Intrinsic is exercising for the pure joy of
working out.
Extrinsic is exercising for any other reason.
Give an example of intrinsic and extrinsic feedback - Intrinsic: Client adjusts his own
workout based on his perception of difficulty
Extrinsic: Trainer gives performance feedback
Define situational and contextual motivation - Situational: How the client feels during
exercise
Contextual: How the client feels, sees, thinks about exercise
Name 5 strategies for dealing with negative social influencers - Avoid, deal with person
after workout, explain to the person how the negativity affects your workout, anticipate
responding to the nsi, get that person involved with your struggle
Name 3 types of high risk relapsers - People with poor time management skills, lack of
social support, busy schedules
5 personal attributes influencing exercise participation and adherence - Demographic:
Age, education, income, gender
Health status: sick people or people with heart disease diabetes ect exercise less
Activity history: past exercise participation
Psychological traits: self motivated
Knowledge attitudes and beliefs: health perception
2 Environmental factors that influence exercise participation and adherence - Access to
facilities: Location
Time: Lack of time is the most common excuse for not exercisingSocial interactions that influence exercise participation and adherence - If a spouse or a
friend is on board the client will be more likely to stick with the program
2 Physical activity factors that influence exercise participation and adherence - Intensity
of program: drop pout rate is 2x higher with vigorous activity
Injury: program drop out is directly related to injury.
4 stages of the client trainer relationship (RIPA) - Rapport: 1st impression of trainer.
client evaluates Apperance, environment, interaction, posture, communication ect.
Investigation: Trainer evaluates client using health and fitness data, medical history,
exercise history ect.
Planning: Give and take. Client and trainer work together to set SMART goals, generate
and discuss alternatives, formulate a plan, and evaluate the exercise program.
Action: Start working out. Usually a combination of exercises for the client to do with the
trainer and at home.
Define motivational interviewing. - A way of speaking with people that motivates them to
change their behavior. Usually this is used when clients are not ready to commit to an
exercise program.
Describe how voice quality, eye contact, facial expression, hand gestures, and body
positions should looks and what kind of communication are they? - They are non-verbal
communication.
Eye contact: Direct but friendly.
Voice quality: confident but not too loud
Facial expression: genuine emotion
Hand gestures: flexed, not fidgeting
Body position: open *Aggressive= hands on hips*
4 Styles of communication - Preaching: lecture type = bad
Educating: informational
Counseling: working together to find and solve problems
Directing: during exercise directing works
Give an example of each interviewing technique: Minimal encourager, paraphrasing,
reflecting, probing, clarifying, informing, confronting, questioning, deflecting. - Minimal
encourager: "Explain what you mean by.."
Paraphrasing: "I understand your ideal wright is.."
Reflecting: "it sounds like.." Restate the main points
Probing: Ask additional questions to gather more info
Clarifying: Verifying what the client is saying
Confronting: Using mild to strong feedbackQuestioning: Open ended questions to information given
Deflecting: Changing the focus to another person if it relates
Define SMART goals.
When do you make SMART goals? - Specific: Clear on what client wants accomplished
Measurable: How will the client measure progress
Attainable: Can be done with the limits and within time frame
Relevant: Relevant to the interests of the client
Time: Specific time frame/ time line
You make smart goals during the planning stage.
Name and describe the 3 stages of learning (CAA) - Cognitive: Clients try to understand
a new skill
*Use tell, show, do technique*
Associative: Begin to master the basics and re ready for more specific feedback that will
help them refine the motor skill
Autonomous: Clients are preforming skill naturally, trainer is doing less teaching and
more monitoring.
Define product goals and process goals - Product goals: Outcome. Something achieved
(weight loss, increase in strength ect.)
Process goals: Action. Something a client does (# of workouts per week ect)
Define the health belief model and name the 3 stages - The health belief model states
that people will engage in a healthy behavior based on the perceived threat they feel
regarding a health problem.
Perceived seriousness: How serious they think contracting an illness is basically how
scared they are of health illnesses
Perceived susceptibility: How at risk they think they are for getting an illness.
Cue to action: an event or symptom that wakes them up and motivates them to change.
*The more scared, at risk or bad the situation is the more likely they are to workout*
Define self efficacy and name 6 sources of it - Self efficacy is the belief in ones self to
be able to succeed
Sources:
Past performance experience: strongly influence feelings
Vicarious experiences: Clients knowledge of success stories ectVerbal persuasion: Feedback/ statements form others
Physiological state appraisals: clients judgments about abilities
Emotional state appraisals: mood and feelings
Imaginal experiences: perceived notion of what exercise will be like.
Define the 5 stages of change in the transtheoretical model of behavioral change
(stages-of-changes-model) - 1. Precontemplation: sedentary, not considering an
exercise program, do not see activity as important or relevant to them
2. Contemplation: sedentary, starting to consider exercise important, and have begun to
see the negative consequences of being inactive, they are still not ready to make a
change.
3.Preperation: some sporadic light activity, mentally and physically preparing to adopt
and exercise program and are ready to lead an active lifestyle, but are inconsistent
4.Action: client engages in regular physical activity but are have been doing so for less
then 6 months
5. Maintenance: regular activity for longer then 6 months
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