NASM Ch 4

Physical activity

Bodily movement that results in energy expenditure and encompasses many modes and intensities. Movement that is not structured exercise such as recreational pursuits (e.g golfing, gardening, and walking a dog).

Adherence

The level of commitment to a behavior or plan of action

Intrinsic motivation

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

Autonomy

Acting in accordance with how one wants to behave.

Behavior change techniques (BCTs)

Client interventions that are used to change some determinant of behavor

Ambivalence

Describes a person’s state of mixed feeling about a situation

Self-efficacy

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

Determinants of behavior

Refers to the physiological, social, or environmental factors that influence behavior

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.

Attitudes

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

Perceived behavorial control

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

Decisional balance

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

Maintenance

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

Action

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

Preparation

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

Contemplation

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

Precontemplation

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

Subjective norms

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

Affective judgement

Referring to expected pleasure or enjoyment

Stress

The state of mental or emotional tension from demaning circumstances

Outcome expectations

The expected positive and negative consequences of a behavior

Planning

A concrete representation of when and where exercise will occur.

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.

Self-determination theory

A broad theoretical framework for the study of human motivation

Self-monitoring

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

Third space

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

Empathy

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

Rapport

A relationship in which two 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 restarting the idea back to the speaker to confirm that they were understood correctly

Active listening

Listening style that involves having genuine interest in what the speaker is saying; requires the listener to fully concentrate to understand the speaker’s message

Closed-ended questions

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

Open-ended questions

Non-directive questions that can’t be answered with a simple yes or no; they 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 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

Self-discrepency

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

Outcome goals

Goals focused on the end result

Process goals

Tasks that are pursued to reach a final outcome

Implementation intentions

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

Coping plans

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

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 statements

Stopping

The act of saying “stop” out loud to undesired statements

Cognitive 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 health related outcomes

Energy imagery

When a person creates mental images that increase energy and/or relive stress

Technique imagery

When individuals mentally rehearse their technique

Psyching up

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