NASM Behavior Change Exam Questions

Both the OPT (Optimum Performance Training Model) and the Stages of Change are different from traditional models of behavior change because - they take an individualized approach focusing on the individual client, the environment in which he or she is placed, and what they are capable or ready to do Health and Fitness Professionals specializing in Behavior Change need to abide by a strict code of ethics with their clients. One important aspect of behaving in an ethical manner is - making sure that they are working within their specific scope of practice and expertise. Employers are recognizing not only the need for increased fitness but overall health in their employees. This has led to the rise of - corporate fitness programs. Coaching in the wellness area is defined as - partnering with clients in a thoughtprovoking and creative process that inspires them to maximize their personal and professional potential Occupations such as personal trainer and health educator have grown in recent years primarily due to - The correct answer is: an increase in overweight and obesity in both adults and teenagers. Health and fitness professionals specializing in behavior change - will be able to use scientifically validated screening and intervention techniques in a guided selfhelp way to progress clients to results. American adults have become more and more overweight over the years. Most recently, approximately what percentage of adults are overweight and obese? - About 1/3 of American adults are obese and 2/3 are overweight. Certified Personal Trainers that have specialized in behavior change can use behavior change skills - across a wide variety of client populations because the principles of behavior change do not change across populations. Guided self-help describes - a professional-client relationship that is supportive, positive and goal oriented so the client can meet challenges along the way to achieving goals A health and fitness professional working with a client on injury rehabilitation generally will have the skills necessary to deal with the most prevalent problem in rehabilitation, which is - adherence/compliance to the exercise regimen set by the physical therapist. Active listening involves - listening intently and focusing attention on the client even though at times this requires silence. The term "unconditional positive regard" means that fitness coaches - believe that the client has the capacity to grow and find within themselves the answers that they need. Coaches need to understand learning preferences and styles because - The correct answer is: adults learn differently from each other and approach learning differently than do children. The OSCAR model, which is a framework for a coaching engagement, is an acronym for - outcome, situation, choices, actions, and review. A coach in the helping profession - works with their clients to aid the client in setting realistic goals, making appropriate choices, defining a program that will help the client reach his or her goals, monitoring progress, and offering feedback. It is the ultimate goal of fitness coaches to - have clients develop the knowledge and skills that will make them responsible for their own solutions. The OSCAR model of change is - a framework for coaching engagement which provides a clear structure for the coaching process. People learn by doing and feeling and rely more on intuition than logic. This is an example of which of Kolb's learning styles? - Accommodating Which of the following is an example of a helping profession that requires a coaching role or relationship? - Nutritionist Which of the following is a coaching communication competency? - Establishing trust and rapport Lazarus' model of screening is multimodal because it - emphasizes the biological aspects of humans to include such things as behaving, thinking, sensing, expressing, and imagining. Lazarus' multimodal screening model is especially helpful to fitness professionals because it - can help determine which interventions to use to initiate desired changes in clients without actually developing a formal clinical diagnosis. Lazarus' multimodal model is known through the mnemonic BASIC ID. This stands for - behavior, affect, sensation, imagery, cognition, interpersonal, and drugs. Understanding clients' functioning from a multimodal perspective can help determine effective behavior change strategies by - allowing fitness professionals to identify barriers to success as well as resources that can be used to promote healthier lifestyles. What do scores average on the Problem Checklist for individuals seeking counseling and those in the normative range, respectively - individuals seeking counseling averaged scores around 50 while those in the normative range averaged around 16. It is important that health and fitness professionals carefully review clients' responses on the Multimodal Life History Inventory because - it establishes the health professional's level of interest in the client and thus helps build rapport and form a strong bond between professional and client. Based on the Symptoms Checklist, clients experiencing substantial amounts of distress are at risk of - dropping out of a change-oriented intervention and thus may need more modest goals. The five stage of change are - precontemplative, contemplative, preparation, action, and maintenance. Most doctors and researchers recommend losing _____ pounds per month as safe and reasonable. - 8 Understanding that biological factors play an important role in weight loss is helpful to people trying to diet because - clients can take into account biological factors related to weight loss instead of thinking that the only factor is their sense of willpower. Which of the following is a technique for overcoming obstacles associated with maintaining an exercise program? - Try to refute the cons of exercise by replacing them with alternatives and challenges. Which of the following is an example of an objective goal? - I want to lower my time in the upcoming 10 kilometer race by 10 seconds. A good example of a process goal would be - making sure you keep your head down throughout your drives in golf. Goal setting is important as a behavior change technique - when the goals enhance motivation and direct attention toward goal completion. To increase goal commitment fitness professional should make sure that clients - own their goals via having input on setting up goals. In a study investigating goal setting in relation to dietary habits and weight control, what technique was combined with goal setting produced the most positive effects? - Self-monitoring Research from the industrial/organizational areas has clearly shown that - in 90% of the studies, specific, difficult goals led to higher levels of performance than easy goals, no goals, or "do your best" goals. Which of the following is an example of a subjective goal? - I want to have more fun exercising this year than last year. Both short- and long-term goals are important because - long-term goals tell you where you eventually want to go and short-term goals provide feedback in terms of where you are in reaching your long-term goals. Which of the following is a potential problem when setting goals? - Setting too many goals too soon. Generalization means - maintenance of behavior change across time and circumstances. In many weight loss programs, clients learn to eliminate high fat tempting foods from their homes which reduces the temptation to eat these foods while building stimulus-response connections to better food choices. This is an example of - Environmental Stimulus Control. A fitness professional removes the client's least favorite exercise from their next session when the client adheres to his or her nutrition program. This is an example of - negative reinforcement A wellness professional wanted to increase the amount of walking a client did. The client liked to socialize with friends at a pub. So the wellness professional suggested that to get to the pub and socialize (the likely behavior) the client should walk to pub (unlikely behavior) rather than drive. This is an example of - Premacking. When you smell one of your favorite foods, you may immediately salivate and have a strong desire to eat it. This is an example of - classical conditioning. Progressive Relaxation - consists of tensing and relaxing specific muscles groups throughout the body. Contingency contracting - involves the use of explicit agreements specifying expectations, and plans for the behavior to be changed. A sport psychologist had a bowler track the correct execution of elements of the bowling swing (e.g., grip, follow through, balance) or problems with the execution of these elements. This is an example of - self-monitoring. Researchers were able to increase the percentage of correct executions of different tasks in football, gymnastics, and tennis by focusing on using modeling. This demonstrated the effectiveness of - behavioral coaching. Behavior therapy is - the application of principles to real life situations derived from learning theory such as classical and operant conditioning. Which of the Big Five personality traits (related to perseverance) has been shown in research to be particularly important in health management? - Conscientiousness In regards to the mechanisms of weight loss, individuals who lose weight and keep it off - often use self-monitoring techniques. What is the important first step in preventing lapses from becoming relapses? - Accept it According to Rational Emotive Therapy, the most important factor which influences our experiences of the world and our resulting mood is our - thoughts and interpretation.