NASM Section 2: Chapters 3 and 4

Psychology

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

Adherence

The level of commitment to a behavior or plan of action

Psychologists

Limited to treating with therapy

Pyschiatrists

Trained in general medicine (can prescribe medications)

Fitness professionals should be aware of the psychological variables that affect behavioral change

motivation and social influence

Motivation

The intensity and direction of someone’s effort to participate in an activity or engage in behavior (intrinsic and extrinsic)

Intrinsic motivation

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

  • enjoy taking care of my health

  • Self motivation theory 

  • Internal 

Extrinsic motivation

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

  • want to look better for others at the beach 

  • External 

Intensity

Amount of effort expended

Direction

Whether or not someone seeks out a behavior

Socioeconomic status

The social standing of a person or group that includes education, income, and occupation

Amotivation

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

Common barriers to exercise

time, convinence, amvialence, lack of transporation, lack of safe space to exercise, lack of motivation, illness/injury

Types of goals

Outcome and process

Process goals

(ex: jog for 45 minutes, starting at 6:30 am on Monday-Friday)

Outcome goals

goals focused on the end result (ex: place in top 10 in a 10K race)

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 be negatively evaluating their physique

Ambivalence

Describes a person’s state of mixed feelings about a situation (ex: exercise is a good thing for physical health, but takes into family time)

Psychological benefits of exercise

Improved mood, increased self-esteem, increased positive body image, better sleep, and decreased levels of anxiety/depression

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, which disrupts the body’s natural sleep cycle

Physical activity

Bodily movement that results in energy expenditure and encompasses many modes and intensities. Movement that is not structured exercise (golfing, gardening, walking the dog)

Good first impression

• Making eye contact

• Introducing yourself by name and asking client’s name

• Smiling

• Shaking hands with client

• Remembering client’s name and using it

• Using a positive body language 

Autonomy

Acting in accordance with how one wants to behave

Third space

A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others (ex: gym, park)

Behavioral change techniques

Client interventions that are used to change some determinant of behavior

Self-efficency (strongest determinant of physical activity in adults)

One’s belief that they can complete a task, goal, or performance; also known as self-confidence

Self-monitoring

Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log

Determinants of behavior

Refers to the psychological, social, or environemntal factors that influence behavior (ex: motivation, self-efficiency, exercise history, body weight, stress, social support, access, time, constraints)

Intention

A construct that captures motivational factors that influence behavior. It indicates how hard people are willing to try and how much effort they are planning to exert

Self-determination theory

A broad theoretical framework for the study of human motivation

Autonomous motivation

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

Planning

A concrete representation of when and where exercise will occur

Attitudes

The degree to which a person has a favorable or unfoavorable evaluation of the behavior of interest

Outcome expectations

The expected positive and 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

Referring to expected pleasure or enjoyment

Subjective norms

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

The stages of change model

Precontemplation, contemplation, preparation, action, maintenance

Precontemplation

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

Contemplation

when a person is thinking about implementing change but has not yet taken any steps to get started; an individual may want to take action within the next 6 months

Preparation

he client intends to act in the near future, usually within the next month

Action

the client has made specific modifications in their exercise routine within the past 6 months

Maintenance

the client has been exercising for more than 6 months and is working to prevent relapse

Decisional balance

Reflects the clients’ weighting of the pros and cons of changing

Empathy

The ability to identify with another person’s feelings, attitudes, or thoughts

Rapport

A relationship in which 2 people understand each other’s ideas, have respect for one another and communicate well

Reflective listening

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

Active listening

Listening style that involves having a genuine interest in what the speaker is saying: requires the listener to fully concentrate to understand the speaker’s message (ex: asking questions, reflecting, summarizing, affirming, and asking permission)

Close-ended questions

Directive questions that can be answered with one word, typically a yes or no

Open-ended questions

Nondirective questions that can’t be answered with a simple yes or no; require critical thinking to formulate a response

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, perhaps even from previous sessions

Transitional summaries

Summaries used to wrap up 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

Self-discrepancy

An 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

Change talk

Talk that reflects movement of the person toward behavior change x

Behavioral strategies

Goal setting, enhancing self-efficacy, planning, self-monitoring, positive self-talk, imagery, and psyching up

SMART goals

Specific

Measurable

Attainable

Realisitic

Timely

Implementation intentions

A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act

Coping plans

A behavior change technique that involves anticipating barries to goal action and proactively preparing strategies that prioritize intentional behaivor over counterproductive habitual responses

Self-talk

Internal dialouge in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives themself instructions and reinforcement

Reverse listing

Replacing negative statements with positive statements

Stopping

The act of saying ‘stop’ out loud to undesired statements

Congitive fusion

When people believe the exact content of their own thoughts

Imagery

The process created to produce internalized experiences

Appearance Imagery

When a person imagines appearance or healthrelated outcomes

Energy Imagery

When a person creates mental images that increased energy and/or relieve stress

Technique imagery

When individuals mentally reherse their technique

Psyching up

The process to get oneself into a state of psychological readiness for performance

Vague goals

Also known as subjective goals

Initial consultation

• Health concerns

• Clarified fitness goals

• Covered previous exercise experience

• Finalized plan for the client