ISSA Chapter 2: Psychology of Behavior Change

Flashcards covering ISSA Certified Personal Trainer Chapter 02: Psychology of Behavior Change, including the Transtheoretical Model, Self-Determination Theory, Motivational Interviewing, goal setting, and professional scope of practice.

How is the term "behavior" defined?

An action that can be observed, measured, and modified.

What is the difference between physical activity behavior and exercise behavior?

Physical activity behavior refers to movement of the body that requires energy expenditure, whereas exercise behavior refers to movements or actions planned and executed routinely to increase physical fitness.

How does the text define type 2 diabetes?

A long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin.

Why is it important to narrow the focus to just a few target behaviors at a time?

Behavior change requires effort, energy, and time; narrowing the focus prevents the client from becoming overwhelmed.

What is the Transtheoretical Model (TTM)?

A behavior change model focused on the stages of change, the processes of changing behavior, self-efficacy, and decisional balance.

What four key constructs comprise the Transtheoretical Model (TTM)?

1. Stages of change
2. Processes of change
3. Self-efficacy
4. Decisional balance

What is the definition of self-efficacy?

The certainty of one’s ability to accomplish a particular task.

What are the five stages of change in the Transtheoretical Model?

Pre-contemplation, contemplation, preparation, action, and maintenance.

Do individuals progress through the stages of change in a linear fashion?

No, individuals typically follow a cyclical path, progressing and regressing through the stages, spending weeks to months in any given stage.

What characterizes a client in the pre-contemplation stage of change?

The client is in denial, or ignorant, that a change is necessary, possible, or worth the effort within the next six months.

What client verbal cues indicate the pre-contemplation stage?

“I won’t” or “I can’t in the next six months.”

What defines the contemplation stage of change, and what is its characteristic verbal cue?

The client contemplates making a change in the next six months but is reluctant to commit, perceiving costs to outweigh benefits. The client cue is: “I may in the next six months.”

What are the key indicators that a client is in the preparation stage of change?

The client is committed to making a change within 30 days, engages in preparation activities (e.g., buys apparel/equipment, signs up for a gym membership, contacts a trainer), and says: “I will in the next month.”

What criteria define the action stage of change?

The client has engaged in the changed behavior for less than six months (not fully stabilized), actively modifies behavior, structures their environment to avoid triggers, and says: “I’m doing ____ now.”

How is the maintenance stage of change characterized?

Sustaining the new, healthy behavior for more than six months; the behavior becomes second nature with greater confidence and control. The client cue is: “I’ve been doing ____ for at least six months.”

What are the processes of change in the Transtheoretical Model?

The 10 strategies and techniques that can influence an individual’s transition from one stage of change to the next, divided into experiential and behavioral processes.

How do experiential processes of change differ from behavioral processes of change?

Experiential processes influence behavior indirectly by targeting thoughts, perceptions, or feelings; behavioral processes influence behavior directly by manipulating environmental, social, or situational cues.

What are the five experiential processes of change?

1. Consciousness-raising
2. Dramatic relief
3. Self-reevaluation
4. Environmental reevaluation
5. Social liberation

What is dramatic relief in the context of behavior change?

Experiencing and expressing emotional reactions to the idea of continuing an unhealthy behavior and to the idea of initiating a change ("Invoking emotions").

What are the five behavioral processes of change?

1. Self-liberation
2. Helping relationships
3. Counterconditioning
4. Reinforcement management
5. Stimulus control

How is counterconditioning described as a behavioral process of change?

“Making substitutions” by finding healthier alternatives for unhealthy or problem behaviors.

What is stimulus control in behavior change?

“Managing the environment” by avoiding stimuli that trigger unhealthy behavior and intentionally creating cues that trigger healthy behavior.

What are the two key components of motivation?

Direction of effort (what a person is drawn to or trying to achieve) and intensity of effort (the amount of energy and effort put forth toward the target).

How does intrinsic motivation differ from extrinsic motivation?

Intrinsic motivation is the drive to execute behaviors driven by internal or personal rewards (inherent enjoyment), whereas extrinsic motivation is driven by external factors such as praise, recognition, or money.

In the motivation matrix shown, which quadrant represents positive, sustainable motivation?

The top-right quadrant, representing positive intrinsic motivation (characterized by internal desire toward a goal: "I really want to write this report!").

What are the three innate psychological needs proposed by Self-Determination Theory (SDT)?

Autonomy, competence, and relatedness.

What is autonomy, and how can a personal trainer support it?

The basic need to feel in control of one's own behavior and goals (self-governance). Trainers support it by minimizing pressure, avoiding controlling behaviors (such as guilt or shame), and allowing the client to select exercise options.

What is the psychological need for competence?

The basic need to feel effective and capable in one’s actions, feeling a sense of mastery to operate effectively within the environment.

How does competence in SDT differ from self-efficacy in TTM?

Self-efficacy represents learned cognitions regarding the belief in one's ability to accomplish specific future tasks, whereas competence represents an innate, universal psychological need for general mastery.

What is relatedness, and what is an example of a relatedness-supportive trainer behavior?

The need to feel connected to and supported by others, as well as a sense of belonging within a group. Behaviors include building rapport, facilitating informal socialization, avoiding social comparisons, and using active listening.

What is Motivational Interviewing (MI)?

A collaborative, client-focused method of guiding a client toward a self-identified motivation for change.

What is the underlying aim and core goal of Motivational Interviewing (MI)?

To elicit the client's own change talk, uncover reasons for ambivalence, and guide them to solve their own problems without the trainer coming up with the solution for them.

What does each letter in the OARS communication model represent?

O: Open-ended questions A: Affirmations R: Reflective listening S: Summarizing

Why does Motivational Interviewing emphasize "what" and "how" questions over "why" questions?

To gain clarifying information and prevent the client from becoming defensive or responding with justifications for their behavior.

What are the four guiding principles of Motivational Interviewing?

1. Not trying to “fix” a client or their behavior
2. Understanding the client’s motivations
3. Listening to the client
4. Empowering the client

Why is constructing a decisional balance (pros and cons) not considered an essential step of MI?

Because MI focuses on eliciting change talk (pros); constructing a decisional balance can inadvertently place emphasis on counterchange talk (cons) and reinforce reasons to avoid change.

What are the three steps of the elicit-provide-elicit approach?

1. Elicit: explore knowledge gaps and ask permission to provide information.
2. Provide: share information using relatable language in manageable chunks.
3. Elicit: check for understanding and reaction.

What is the difference between a process goal and an outcome goal?

A process goal focuses on the specific action or process that leads to a result (e.g., exercising 30 minutes daily), whereas an outcome goal focuses on a specific end result (e.g., losing 15 pounds).

What do the letters in the SMART principle represent?

Specific, Measurable, Achievable, Relevant, and Time-bound.

What is an implementation intention?

A preset plan that links critical situations (anticipated obstacles or opportunities) to goal-directed responses using a "when/then" statement.

What distinguishes constructive criticism from generic criticism?

Constructive criticism identifies what specifically was done incorrectly and provides clear instruction on how to make corrections, preserving client competence.

What client issues fall under the referral scope of a licensed clinical psychologist rather than an exercise and sport psychology practitioner?

Diagnosing and treating clinical depression, diagnosing and treating clinical anxiety, emotional/mood disorders, eating disorders, and substance abuse.