NASM® CPT > Chapter 3 - The Psychology of Exercise > Flashcards

Chapter 3 - The Psychology of Exercise Flashcards

After completing this deck, the fitness professional will be able to describe common reasons why people avoid exercise, evaluate social influences, recommend forms of support for clients, and identify the psychological benefits of exercise. (31 cards)

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1
Q

What are some factors that influence exercise participation?

A
  • Motivation
  • Goals
  • Barriers
  • Self-confidence
  • Social influence
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2
Q

Define:

Social physique anxiety

A

A specific form of anxiety that occurs in individuals who perceive that others could be negatively evaluating their appearance.

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3
Q

What are the most common barriers to exercise?

A
  • Physical illness
  • Injury
  • Time
  • Unrealistic goals
  • Lack of support
  • Physique anxiety
  • Convenience
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4
Q

What are some examples of informational support?

A
  • Giving advice on how to achieve a goal
  • Providing educational materials

Informational support is providing accurate and current information.

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5
Q

Define:

Psychology

A

An area of science that focuses on people and how the mind and feelings may influence behavior.

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6
Q

What is an example of companionship support?

A
  • Exercising with someone
  • Accompanying someone to an exercise session
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7
Q

True or False:

Moderate amounts of exercise are associated with significantly lower disturbances in sleep compared to sedentary behavior.

A

True

Exercise not only improves the quality of sleep but also decreases symptoms of insomnia.

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8
Q

Younger people tend to be motivated by what?

A
  • Competitive situations
  • Social group
  • Improvement of physical appearance
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9
Q

What are some different groups of people that could influence exercise?

A
  • Family members
  • Parents
  • Exercise leaders
  • Exercise groups
  • The community
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10
Q

What are some examples of emotional support?

A
  • Encouraging someone to exercise
  • Providing positive feedback
  • Being empathetic
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11
Q

True or False:

Exercising even as little as 10 minutes can improve mood.

A

True

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12
Q

What are some ways to overcome the barrier of convenience?

A

Provide excellent customer service

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13
Q

True or False:

A personal trainer can assess or analyze an individual with a mental health condition.

A

False

Personal trainers can not diagnose or attempt to treat a mental illness. Personal trainers can, however, work alongside mental health professionals to help their clients with behavior change, motivation, and self-confidence.

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14
Q

Define:

Barrier

A

Anything that prevents someone’s ability to exercise.

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15
Q

What are some benefits of group exercise?

A
  • Accountability
  • Comparison
  • Competition
  • Comraderie
  • Consistancy
  • Energy
  • Intensity
  • Motivation
  • Sociability
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16
Q

What population is more likely to experience social physique anxiety: men or women?

17
Q

Define:

Amotivation

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A

Describes when someone is not motivated to engage in an activity.

18
Q

What are some strategies to help clients overcome the barrier of time?

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A
  • Help clients address their approach to time management
  • Schedule their day to allow for workouts
  • Break workouts into smaller time segments at one time (for example, instead of a 30-minute session, split the exercises into 3 sessions of 10 minutes)
19
Q

What is the number one barrier to exercise?

20
Q

What is external motivation?

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A

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

Examples include social recognition, rewards, and physical appearance.

21
Q

What are some psychological benefits to exercise?

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A
  • Improved mood
  • Improved self-esteem
  • Improved body image
  • Improved quality of sleep
  • Decreased depression and anxiety
22
Q

Older adults tend to be motivated by what?

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A

Health-related variables such as lowering blood pressure or avoiding chronic conditions.

23
Q

What intensity of exercise is recommended for those with depression?

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A

Moderate

Both moderate and vigorous exercise are effective in decreasing depression, however, vigorous exercise increases stress levels making it trigger higher levels of depression and anxiety in some clients.

24
Q

What are some examples of instrumental support?

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A
  • Providing transportation
  • Watching children to allow for the parents to exercise

​Instrumental support describes the actions that directly facilitate a behavior to happen.

25
# Define: Adherence
The level of commitment to a behavior or plan of action.
26
What is the **difference** between sympathy and empathy?
* **Empathy** does not include judgment. * **Sympathy** typically involves pity and feeling sorry for someone else while empathy is a deep understanding and recognition of how someone else feels.
27
What are the four main components of **leadership**?
1. Leader's qualities 2. Leadership styles 3. Situational factors 4. Follower's qualities
28
What are the two main categories of **motivation**?
1. External motivation 2. Internal motivation
29
# True or False: Generally speaking, psychology influences a person's decision to either be physically active or not.
True ## Footnote *Psychology also controls the process of behavior change and how it relates to living a healthy lifestyle.*
30
# Define: Motivation
The intensity and direction of someone's effort to participate in an activity. ## Footnote *Intensity refers to the amount of effort used.* *Direction refers to whether or not someone seeks out a behavior.*
31
What is intrinsic motivation?
When people engage in an activity because they feel a sense of satisfaction. ## Footnote *Examples of intrinsic motivation include the appreciation of the health benefits to exercise and stress relief.*
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