1. By: Julie Diep

2.  Regular physical exercise helps relieve both state and trait anxiety disorders  Exercise provides a strong rationale for maintaining participation  Effectively alleviates the symptoms associated with anxiety  Rhythmic nature of exercise  Walking or running for a steady pace for a certain amount of time, stair stepping and aerobic dance routines  Relaxation site in brain stem of the central nervous system causes quieting in the anxiety and stress state

3.  Trait Anxiety  Dispositional factor relating to probability that a person is likely to perceive situations as threatning  State Anxiety  Actual experience of anxiety that is characterized by feelings of apprehension and accompanied by increased physiological arousal by autonomic nervous system

4.  Physically fit people function more effectively than less fit people on tasks involving intellectual demand  Better in men and women in older age groups (55+)  Fluid Intelligence refers to reasoning or problem solving  Crystallized Intelligence refers to knowledge and ability to recognize words and recall facts  Frontal lobe is the last region to mature and first to show advanced age  In older adults things such as speed of word recognition depend on parts of the brain that age less rapidly  Deduces the biological benefits of exercise on the brain

5.  Standards of success (goals)  Standard of achievement (long term goals)  Feelings of success and competency promote commitment and help maintain better exercise behavior  Personal trainer is identifying the clients wants and needs to help them make a goal they can achieve

6.  Amount of effort applied during a workout  Positive attitude, technique, and exercise form during a routine  Clients can experience success with a high degree of effort regardless of the difficulty

7.  Some clients want to see progress  Exemplified by social comparison as in winning, or beating an opponent  Highly arousing  Induce great intensity of effort for individuals who like to compare themselves to others

8.  Self referenced personal performance standard for the client rather than in comparison to another person  Challenges the client to focus on self improvement  Based on the notion of a range or interval goal

9.  Behaviorism is a view of learning holds that behavior is shaped by its consequences  Positive Reinforcement “gives” something to the client in response for his/her behavior  Congratulations or social approval for completing a workout  Negative Reinforcement “takes away” something  Relieving the client from a disliked chore because of a successful completion  Positive Punishment implies presentation of something aversive  Criticism of a client for poor exercise technique  Negative Punishment implies removal of something in order to decrease the operant  Removal of privilege because of poor exercise technique

10.  Adding new routines, music, or piece of equipment helps a client become motivated to exercise  Feel either a compulsion to move toward a desire or need to move away from pain  Intrinsic Motivation implies a true love for the experience of exercise & sense of fun  Extrinsic Motivation implies a desire to be engaged in behavior to get an external reward  Means that the client is participating in the activity for his/her own fulfillment

11.  Amotivation: client has total lack of intrinsic and extrinsic motivation  External Regulation: client engages in behavior to avoid punishment not for personal satisfaction  Introjected Regulation: client views exercise and training behavior as a means to a valued end  Identified Regulation: client accepts the personal trainers instructions as beneficial but primarily follows the leadership of the personal trainer instead of initiating exercise behavior  Integrated Regulation: client personally values exercise behavior and freely engages in it, client and personal trainer agree on goals set for the client

12.  All of the following describe how exercise provides cognitive benefits except: A. Enhanced oxygen supply to the brain B. Greater genetic variation C. Improved neurotransmitter function D. Heightened neural efficiency

13.  B) Greater genetic variation  Page 144-145  The genetic variation decreases as people age, there is not as much variation as when you’re young

14.  Which of the following is an example of an outcome goal? A. “I want to do 60 sit ups in 1 minute” B. “ I want to do my best not to eat before going to bed tonight” C. “I want to be able to bench press more than my friend” D. “I want to lose 10 pounds of body fat”

15.  C) “I want to be able to bench press more than my friend”  Outcome Goals: Exemplified by social comparison as in winning, or beating an opponent  Page 147

16.  Which of the following is an example of negative reinforcement a personal trainer says to a client who just completed a month of consistently walking three times per week? A. “Good job! Next month, you do not have to take the time to fill out your own walking workout card- I’ll do it for you!” B. “Good job! You won the ‘Walker of the month’ club!” C. “Walking? I thought we talked about you riding the bike instead of walking!” D. “Three times per week? It was supposed to be four times per week, so next month you won’t be able to keep working out during your lunch hour.”

17.  A) “Good job! Next month, you do not have to take the time to fill out your own walking workout card – I’ll do it for you!”  Negative Reinforcement is taking away something they don’t want to do because they completed a workout  Page 150

18.  Which of the following points along the self determination or regulation continuum is a client who is highly intrinsically motivated? A. Introjected B. Integrated C. Identified D. Amotivated

19.  B) Integrated  Page 150  Intrinsic motivation is a true love for the experience and fun of exercising and integrated regulation is the client freely participating in the exercises and engages in the activities

20.  Using the seven “Practical Principles of Effective Goal Setting”, develop an effective six-month goal setting strategy for a client who says he wants to improve his 1RM leg press from 225 pounds (102 kilograms) to 315 pounds (143 kilograms).

21.  Provided a specific goal of a 90 pound increase in his 1RM (measurable)  Stated a six month frame  Observable in that the client and the personal trainer can visually see that the leg press is loaded with the goal weight, either successful or not there is no in between  Use moderately difficult goals  Record goals and monitor progress  Diversify process, performance, and outcomes  Set short range goals to achieve long range goals  Make sure the goals are internalized