NASM CPT Psychology of Exercise and Behavior

Psychology

an area of science that focuses on people, in particular how the mind and feelings may influence behavior

What are people influenced by when it comes to exercise?

motivation, goals, self confidence, and social influences

Adherence

the level of commitment to a behavior or plan of action

Motivation

the intensity and direction of someone’s effort to participate in an activity or engage in a behavior

Amotivation

describes when someone is not motivated to engage in an activity or behavior

Extrinsic motivation

when someone participates in an activity or behavior for some type of reward or recognition from others

Intrinsic motivation

when people engage in an activity or behavior because they feel a sense of satisfaction

Outcome goals

goals focused on the end result

Process goals

refers to the process of goal pursuit

Social support

the intentional ways that people assist others in achieving a specific behavior

Social physique anxiety

a specific form of anxiety that occurs in individuals who perceive that others could negatively evaluate their physique

Ambivalence

describes a person’s state of mixed feelings about a situation

Instrumental support

the actions that directly facilitate a behavior to happen, such as driving someone to the gym

Emotional support

the encouragement and positive reinforcement that is provided from one individual to another, including caring, empathy, and concern

Informational support

providing accurate, current, and informative information, such as education on exercise recommendations

Companionship support

when someone engages in a behavior with another individual, such as an exercise partner

Self esteem

the way someone evaluates their own self worth physically, emotionally, and socially

Body image

the way someone views their physical self or visualizes their body

Sleep apnea

a sleep disorder in which a person’s breathing repeatedly stops and starts, and can be improved with physical activity

Third space

a communal space separate from home or work where the client experiences their own sense of identity and relationship to others

Behavior change techniques (BCTs)

client interventions that are used to change some determinant of behavior

Self efficacy

one’s belief that they can complete a task, goal, or performance (self confidence)

Determinants of behavior

refers to the psychological, social, or environmental factors that influence behavior

Autonomous motivation

when motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise

Outcome expectations

the expected positive or negative consequences of a behavior

Stress

the state of mental or emotional tension from demanding circumstances

Perceived behavioral control

an evaluation of whether one has the means, resources, and opportunities to perform a behavior

Affective judgement

refers to the expected pleasure or enjoyment of an activity

Subjective norms

belief that an important person or group of people will approve of and support a behavior

What are the phases of the Transtheoretical Model of Behavior Change?

precontemplation, contemplation, preparation, action, and maintenance

Precontemplation

client does not exercise and is not planning to start within 6 months

Contemplation

the individual does not currently exercise but is planning to start within 6 months

Preparation

the individual is planning to begin exercising soon and has taken steps towards it and may be sporadically exercising

Action

the individual has been exercising for less than 6 months

Maintenance

the individual has been exercising consistently for 6 months or more

Decisional balance

reflects the clients’ weighing of the pros and cons of changing

Reflective listening

the process of seeking to understand the meaning of the speaker’s words and restating the idea back to the speaker to confirm that they were understood correctly

Active listening

involves having genuine interest in what the speaker is saying and requires the listener to fully concentrate to understand the speaker’s message

Close ended questions

direction questions that can be answered with yes or no

Open ended questions

nondirective questions that can’t be answered with a simple yes or no

Collecting summaries

short sentences that continue the client’s thoughts and add momentum to the conversation

Linking summaries

summaries that tie together information the client has presented

Transitional summaries

summaries used to wrap up a session or announce a shift in focus

Affirmations

positive statements about character strengths

Motivational interviewing

client centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence

Ambivalence

occurs when the positives and negatives surrounding a change are equal with each other

Self discrepancy

internal conflict that occurs when an individual compares their actual self with their ideal self

Sustain talk

talk that represents and predicts movement away from change, such as supporting physical inactivity

Change talk

talk that reflects movement of the person towards behavior change, such as dissatisfaction with physical inactivity

What are the SMART goals?

Specific

Measurable

Attainable

Realistic

Timely

Implementation intentions

a BCT that links a goal-directed response to situational cues by specifying when, where, and how to act

Coping plans

a BCT that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses

Positive self talk

internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives themselves instructions and reinforcement

Reverse listing

replacing negative statements with positive ones

Stopping

the act of saying stop out loud to undesired statements

Cognitive fusion

when people believe the exact content of their own thoughts

Appearance imagery

imagining appearance or health related outcomes

Energy imagery

creating mental images that increase energy or relieve stress

Technique imagery

mentally rehearsing one’s technique

Psyching up

the process of getting oneself into a state of psychological readiness for performance