Chapter 8: exercise psychology, goal setting and motivation
Mental Health Considerations in Exercise:
Exercise's Impact on Stress Reduction: Physical activity can alleviate both state and trait anxiety
symptoms. State anxiety involves feelings of apprehension accompanied by physiological arousal,
while trait anxiety is a dispositional factor affecting how people perceive threats.
• This effect is attributed to the rhythmic nature of exercises, thermogenic effects, and social
interactions during activity.
Anti-Depressive Effects: Exercise elevates serotonin, dopamine, and norepinephrine levels, offering
anti-depressive effects. Social interactions during exercise also contribute to improved mood.
Cognitive Benefits:
• Reaction time improves during exercise.
• Physical activity counteracts age-related decline in cerebral blood flow, supporting neural processes.
• Brain-derived neurotrophic factor (BDNF) increases, enhancing neuron health and creating new
connections.
• Improved neural efficiency benefits cognitive function during sustained tasks.
• Cognitive benefits are most pronounced in tasks involving frontal lobe executive processes.
• Genetic variation influences individual exercise responses.
Effective Goal Setting:
Goal Setting's Power: Setting goals enhances exercise participation by fostering mastery, success, and
commitment. Goals should reflect the client's desires and needs.
Long-Term and Short-Term Goals:
• Long-term goals offer direction and purpose, guiding short-term goals.
• Short-term goals are attainable steps toward long-term achievement. Challenging goals, with about
50% success chance, are effective.
• Properly set goals release dopamine, boosting motivation.
Types of Goals:
• Process goals involve personal control (effort in a workout).
• Outcome goals depend on external factors (winning a race).
• Performance goals focus on self-improvement.
Tips for Effective Goal Setting:
• Understand client needs and establish long-term goals.
• Determine attainable short-term steps and goals.
• Start with preliminary achievement-based goals.
• Consider knowledge goals.
• Progress to more challenging goals.
• Attach time frames to goals.
• Agree on evaluation methods.
• Ensure clients find goals achievable.
• Check goal compatibility.
• Prioritize goals.
, Goal setting should be diverse, involving short and long-term goals.
Motivation and Reinforcement:
Motivation Dimensions:
• Direction influences choices.
• Intensity affects commitment.
Reinforcement:
• Reinforcement increases desired behavior.
• Punishment decreases behavior.
Positive and Negative Reinforcement:
• Positive: Providing rewards (compliments).
• Negative: Removing aversive stimuli (avoiding unpleasant tasks).
Intrinsic and Extrinsic Motivation:
• Intrinsic: Enjoying exercise for its own sake.
• Extrinsic: Seeking external rewards.
Self-Determination and Goal Orientation:
• Differentiates between motivations.
• Includes amotivation, external, introjected, identified, and integrated regulations.
Stages of Readiness:
1. Precontemplation: No intent to exercise.
2. Contemplation: Thinking about exercise.
3. Preparation: Engaging occasionally.
4. Action: Regular exercise for under six months.
5. Maintenance: Regular exercise for over six months.
Self-Efficacy and Influences: Self-efficacy is confidence in performing actions leading to success.
Influences include performance, modeling, persuasion, and physiological arousal.
Incorporating mental health considerations into exercise programs is crucial for enhancing overall
well-being.
,Methods to motivate a client:
- Identifying false beliefs
- Identifying and modifying self-talk
- More…
, Chapter 9: client consultation and Health appraisal
Health Appraisal and Consultation in Personal Training:
The Health Appraisal and Consultation Process: The health appraisal and consultation process is a
critical step for personal trainers to gather essential information about clients, including:
• Personal health history
• Lifestyle
• Exercise readiness
• Risk factors and symptoms of chronic diseases
The Importance of Consultation: Consultation serves as a screening tool to evaluate health status
and create safe and effective exercise programs. Personal trainers are professionals who use an
individualized approach to assess, motivate, educate, and train clients. They design exercise
programs, ensuring safety, and refer clients to healthcare professionals when necessary.
The Personal Trainer's Role in Preparticipation Screening (MATER):
• Motivate and ensure compliance
• Assess health status
• Train safely and effectively
• Educate clients to make informed decisions
• Refer clients when appropriate
Client Consultation Process: During initial interviews, the personal trainer and client:
• Assess compatibility and services
• Develop specific goals (SMART)
• Establish a client-trainer agreement
Preparticipation Health Appraisal Screening: Preparticipation screening identifies diseases, risk
factors, and lifestyle elements related to exercise safety. Common tools include the PAR-Q and
health/medical questionnaires.
PAR-Q+: This tool includes self-recalled observations, physician-diagnosed conditions, and
signs/symptoms. Additional health appraisal instruments can enhance identification of critical
elements. Advantages: cost-effective and sensitive. Limitation: focused on exercise safety, not risk
assessment.
