For Multiple Choice Questions

____ is any bodily movement which results in caloric expenditure.

Physical Activity

Exercise is structured physical activity with the specific objective of improving or maintaining ____.

physical fitness

What are types of sedentary behavior?

• Screen Time

• TV

• Cell Phone

• Eating/Drinking

• Occupational

• Commute

Sedentary behavior leads to what disease conditions?

• CVD

• Increased Insulin

• Type 2 Diabetes

• Obesity

• Cancer

What are verbal behaviors that communicates positive reinforcement and encouragement?

• Targeted praise

• Empathy

• Tone of voice

• Sarcasm

What are non-verbal behaviors that communicate positive reinforcement and encouragement?

• Posture

• Arm placement

• Eye contact

• Head movements

How is empathy described?

• Communicates respect for and acceptance of clients and their feelings

• Encourages a nonjudgmental, collaborative relationship

• Is supportive and knowledgeable

• Sincerely compliments rather than denigrates or diminishes another person

• Tells less and listens more

• Gently persuades while understanding that the decision to change is the client’s

• Provides support

Work within professional limitations, managing roles, overcome resistance, and defend limits are all aspects of what?

Leading groups

How does one improve motivation in a group setting?

• Clients are engaged at the appropriate stage of change.

• Clients receive support for change efforts.

• The leader explores choices and their consequences with the client.

• The leader honestly and openly communicates care and concern for group members.

• The leader points out the client’s competencies.

• Steps toward positive change are noted within the group and further encouragement in provided.

What are active listening techniques?

Auditory

Visual

Kinesthetic

Auditory

Active Listening Technique;

likes to: listen to the information rather than read it in a text

Visual

Active Listening Technique;

likes to: see information

Kinesthetic

Active Learning Technique;

likes to: move around, touch and talk and use body language

What are the Processes of Change?

Transtheoretical Model:

• Consciousness Raising

• Dramatic Relief

• Self-Reevaluation

• Environmental Reevaluation

• Social Liberation

• Helping Relationships

• Counter-Conditioning

• Reinforcement Management

• Stimulus Control

Consciousness Raising

Processes of Change;

increasing awareness about the healthy behavior

Dramatic Relief

Processes of Change;

Emotional arousal about the health behavior

Self-Reevaluation

Processes of Change;

self reappraisal to realize the healthy behavior is part of whom they want to be

Environmental Reevaluation

Processes of Change;

social reappraisal to realize how their unhealthy behavior affects others

Social Liberation

Processes of Change;

environmental opportunities that exist to show society is supportive of the healthy behavior

Self-Liberation

Processes of Change;

commitment to change behavior based on the belief that achievement of the healthy behavior is possible

Helping Relationships

Processes of Change;

finding supportive relationships that encourage that desired change

Counter-Conditioning

Processes of Change;

substituting healthy behaviors/thoughts for unhealthy behaviors/thoughts

Reinforcement Management

Processes of Change;

rewarding the positive behavior and reducing the rewards that come from negative behavior

Stimulus Control

Processes of Change;

re-engineering the environment to have reminders and cues that support and encourage the healthy behavior and remove those that encourage the unhealthy behavior

What are the components of the Social Cognitive Theory

• Reciprocal Determinism

• Behavioral Capability

• Observational Learning

• Reinforcements

• Expectations

• Self-efficacy

Reciprocal Determinism

Social Cognitive Theory;

the dynamic and reciprocal interaction of person, environment, and behavior

Behavioral Capability

Social Cognitive Theory;

a person’s actual ability to perform a behavior through essential knowledge and skills

Observational Learning

Social Cognitive Theory;

people witness and observe a behavior conducted by others, and then reproduce those actions

Reinforcements

Social Cognitive Theory;

the internal or external responses to a person’s behavior that affect the likelihood of continuing or discontinuing the behavior

Expectations

Social Cognitive Theory;

the anticipated consequences of a person’s behavior

Self-efficacy

Social Cognitive Theory;

the level of a person’s confidence in his/her ability to successfully perform a behaviors, influenced by a person’s specific capabilities and other individual factors as well as by environmental factors

What are the components of the Social Ecological Model?

• Individual

• Relationship

• Community

• Societal

Individual

Social Ecological Model;

biological and personal history

Relationship

Social Ecological Model;

a person’s closest social circle

Community

Social Ecological Model;

settings such as schools, workplaces, and neighborhoods in which social relationships occur

Societal

Social Ecological Model;

social and cultural norms; health, economic, educational, and social policies

What is motivational interviewing (MI)?

a collaborative, goal-orientated style of communication, designed to strengthen personal motivation for and commitment to a specific goal by eliciting the person’s own reasons for change

What are the processes of motivational interviewing?

• Engaging — establish a working relationship

• Focusing — clarify the agenda

• Evoking — elicit the reason(s) for change

• Planning — develop and commit to a plan of action

What are the OARS of motivational interviewing?

• Open-ended questions — cannot be answered in a single word

• Affirmations — statements which notice and appreciate a positive action by expressing positive regard and caring

• Reflections — statements which make a guess about what a person means

• Summaries — statements which collect material, link themes together, and draw together what has happened

Anything that causes a certain behavior to be repeated or inhibited is called what?

Reinforcement (can be positive or negative)

____ strengthens a response by presenting something pleasant after the response.

positive reinforcement

What is behavior modification terminology?

• Self-esteem - one’s subjective sense of overall personal worth or value

• Self-efficacy — the set of beliefs one holds about his/her ability to complete a task

• Antecedent — the “setting event,” refers to the action, event, or circumstance that led up to the behavior and encompasses anything that might contribute to the behavior

• Cues to action — the “triggering event”; the factor triggering change or initiating the process of change

• Behavioral beliefs — the subjective probabilty that the behavior will produce a given outcome or experience

• Behavior intentions — the amount of effort one is willing to exert to attain a goal

• Reinforcing factors — the positive/negative influences or fededback from others that encourage or discourage health-related behavior change

What are barriers to exercise adherence?

• Lack of:

  • time, motivation, social support, energy, skill, facilities to pay, knowledge

• Fear of:

  • injury, failure, embarrassment

• Pain

• Fatigue

• Weather

What are examples of techniques that facilitate intrinsic and extrinsic motivation?

• Goal setting

• Incentive programs

• Achievement recognition

• Social support

• Affirmations

• Monitoring progress

• Providing meaningful challenges

• Enabling creativity

What are the principles of health coaching?

• To have a purpose and to improve the health and wellness of clients

• A belief that people are resourceful and have self-management abilities

• To form an active partnership with the client

Which senses should be incorporated in an imagery program?

see, hear, taste, smell, touch, emotions

What are the primary ways to increase efficacy expectations?

• Mastery experiences; performance accomplishments

• Vicarious experiences; modeling

• Verbal persuasion; feedback

• Imaginal experiences

• Physiological states; arousal activation

• Emotional states; affective activation

What are the primary ways to increase self-confidence?

• Always be prepared

• Be aware of and change counterproductive thoughts/feelings/behaviors

• Utilize the mental skills of imagery self-talk, goal setting, and anxiety management

• Choose appropriate comparisons

• Plan daily successes

What are different types of goals?

• Length

  • long-term, medium-term, short-term

• Focus

  • outcome, performance process

• Orientation

  • task, ego, tago

• Setting

  • practice, performance, life

What types of goals are more effective?

specific and measurable goals; short-term goals that are stepping stones to larger, more distant goals