Behavioral Coaching (Chapter 4 ; Section 2) Flashcards
Acting in accordance with how one wants to behave.
Autonomy
When people engage in an activity or behavior because they feel a sense of satisfaction.
Intrinsic motivation
A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.
Third space
Client interventions that are used to change some determinant of behavior.
Behavior change techniques (BCTs)
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Self-efficacy
Describes a person’s state of mixed feelings about a situation.
Ambivalence
Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.
Self-monitoring
Refers to the psychological, social, or environmental factors that influence behavior.
Determinants of behavior
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.
Intention
A broad theoretical framework for the study of human motivation.
Self-determination theory
When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.
Autonomous motivation
A concrete representation of when and where exercise will occur.
Planning
The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.
Attitudes
The expected positive and negative consequences of a behavior.
Outcome expectations
The state of mental or emotional tension from demanding circumstances.
Stress
An evaluation of whether one has the means, resources, and opportunities to perform a behavior.
Perceived behavioral control
Referring to expected pleasure or enjoyment.
Affective judgment
Belief that an important person or group of people will approve and support a behavior.
Subjective norms
What are the Stages of change model?
These stages are precontemplation, contemplation, preparation, action, and maintenance
What is the strongest determinants of physical activity in adults?
Self-efficacy
Client does not exercise and is not planning to start exercising within 6 months.
Precontemplation
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.
Contemplation
The client intends to act in the near future, usually within the next month.
Preparation
The client has made specific modifications in their exercise routine within the past 6 months.
Action
The client has been exercising for more than 6 months and is working to prevent relapse.
Maintenance
Reflects the clients’ weighing of the pros and cons of changing.
Decisional balance
What does the term decisional balance refer to?
The client’s weighing of the pros and cons of changing a behavior
The process of seeking to understand the meaning of the speaker’s words and restating the idea back to the speaker to confirm that they were understood correctly.
Reflective 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.
Active listening
Directive questions that can be answered with one word, typically a yes or no.
Closed-ended questions
Nondirective questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.
Open-ended questions
Short sentences that continue the client’s thoughts and add momentum to the conversation.
Collecting summaries
Summaries that tie together information the client has presented, perhaps even from previous sessions.
Linking summaries
Summaries used to wrap up a session or announce a shift in focus.
Transitional summaries
Positive statements about character strengths.
Affirmations
What is nonverbal communication?
Information derived from bodily cues, not speaking
Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.
Motivational interviewing
An internal conflict that occurs when an individual compares their actual self with their ideal self.
Self-discrepancy
Talk that represents and predicts movement away from change.
Sustain talk
Talk that reflects movement of the person toward behavior change.
Change talk
What is the defining feature of the contemplation phase?
Ambivalence
What are the SMART GOALS?
Specific, Measurable, Attainable, Realistic, and Timely
Goals focused on the end result.
Outcome goals
Tasks that are pursued to reach a final outcome.
Process goals
A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.
Implementation intentions
A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.
Coping plans
Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.
Self-talk
Replacing negative statements with positive statements.
Reverse listing
When people believe the exact content of their own thoughts.
Cognitive fusion
The process created to produce internalized experiences.
Imagery
When a person imagines appearance or healthrelated outcomes.
Appearance imagery
When a person creates mental images that increase energy and/or relieve stress.
Energy imagery
When individuals mentally rehearse their technique.
Technique imagery
The process to get oneself into a state of psychological readiness for performance.
Psyching up
What do the health benefits of exercise depend on?
A long-term commitment
What are cognitive strategies intended to do?
Alter the way someone thinks about an activity
What is another term for vague goals?
Subjective goals
At what point should a client’s first exercise program be designed?
After the initial consultation
Chapter 4 Review pg 111 - 112
Chapter 4 Review pg 111 - 112
Which of the following is a question that may provoke resistance?
A. Why don’t you want to change?
B. What might you want to change?
C. If you decided to make a change, what might you do?
D. What might work for you?
Why don’t you want to change?
What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?
Motivational interviewing
Which behavior change technique allows individuals to identify external triggers that lead them to behave in certain ways?
A. Self-monitoring
B. Action planning
C. Enlisting social support
D. Coping planning
Self-monitoring
If a Certified Personal Trainer helps a client make an action plan to enhance their confidence that they can exercise on their own, what determinant of behavior are they targeting?
Self-efficacy
Which of the following is a question that may provoke resistance?
A. What makes you think you are not at risk?
B. What might you want to change?
C. If you decided to make a change, what might you do?
D. What might work for you?
What makes you think you are not at risk?
At which stage of change are self-efficacy levels generally the highest?
A. Maintenance
B. Precontemplation
C. Contemplation
D. Preparation
Maintenance
Which of the following most closely resembles a SMART goal?
A. I want to lose 20 pounds over the next 8 months.
B. I want to lose 20 pounds in the next month.
C. I want to lose weight.
D. I want to lose 20 pounds.
I want to lose 20 pounds over the next 8 months.
What might a Certified Personal Trainer do for someone in the precontemplation stage of change?
Provide them with education and knowledge
What stage of change is a person in if they are planning to begin exercising soon and have taken steps toward it?
Preparation
What behavior change technique is a specific plan that drives behavior by identifying cues toward action?
A. Implementation intention
B. Coping plan
C. Self-monitoring
D. Guided practice
Implementation intention
