Ch. 4 - Behavioral Coaching Flashcards
LEARNING OBJECTIVES
Upon completion of this chapter, the fitness professional will be able to:
- Summarize client expectations of a Certified Personal Trainer and the fitness environment.
- Assess a client’s stage in changing unwanted behaviors.
- Structure initial client sessions for optimal effectiveness.
- Communicate effectively and build client rapport.
- Implement behavioral change techniques to enhance exercise adherence.
Physical activity
Bodily movement that results in energy expenditure and encompasses many modes and intensities. Movement that is not structured exercise such as recreational pursuits (e.g., golfing, gardening, and walking a dog).
Autonomy
Acting in accordance with how one wants to behave.
Third space
A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.
A good first impression typically includes:
- Making eye contact (if culturally accepted)
- Introducing oneself by name and asking the client’s name
- Smiling
- Shaking hands with the client (if culturally accepted)
- Remembering the client’s name and using it
- Using positive body language
Behavior change techniques (BCTs)
Client interventions that are used to change some determinant of behavior.
Self-efficacy
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Ambivalence
Describes a person’s state of mixed feelings about a situation.
Self-monitoring
Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.
Determinants of behavior
Refers to the psychological, social, or environmental factors that influence behavior.
Intention
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.
Self-determination theory
A broad theoretical framework for the study of human motivation.
Autonomous motivation
When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.
Planning
A concrete representation of when and where exercise will occur.
Attitudes
The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.
Stress
The state of mental or emotional tension from demanding circumstances.
Perceived behavioral control
An evaluation of whether one has the means, resources, and opportunities to perform a behavior.
Affective judgment
Referring to expected pleasure or enjoyment.
Subjective norms
Belief that an important person or group of people will approve and support a behavior.
the strongest determinant of physical activity in adults?
Self-efficacy
Precontemplation
Client does not exercise and is not planning to start exercising within 6 months.
Contemplation
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.
Preparation
The client intends to act in the near future, usually within the next month.
Action
The client has made specific modifications in their exercise routine within the past 6 months.
Maintenance
The client has been exercising for more than 6 months and is working to prevent relapse.
Decisional balance
Reflects the clients’ weighing of the pros and cons of changing.
Individuals may be in the precontemplation stage because…
… they are not informed about the consequences of inactivity or they do not know about the health benefits of exercise
Empathy
The ability to identify with another person’s feelings, attitudes, or thoughts.
Rapport
A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well.
Reflective listening
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.
Active 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.
Closed-ended questions
Directive questions that can be answered with one word, typically a yes or no.
Open-ended questions
Nondirective questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.
Collecting summaries
Short sentences that continue the client’s thoughts and add momentum to the conversation.
Linking summaries
Summaries that tie together information the client has presented, perhaps even from previous sessions.
Transitional summaries
Summaries used to wrap up a session or announce a shift in focus.
Affirmations
Positive statements about character strengths.
What should you do before sharing information?
Ask for permission
Motivational interviewing
Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.
Self-discrepancy
An internal conflict that occurs when an individual compares their actual self with their ideal self.
Sustain talk
Talk that represents and predicts movement away from change.
Change talk
Talk that reflects movement of the person toward behavior change.
Outcome goals
Goals focused on the end result.
Process goals
Tasks that are pursued to reach a final outcome.
Implementation intentions
A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.
Coping plans
A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.
Self-talk
Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.
Reverse listing
Replacing negative statements with positive statements.
Stopping
The act of saying “stop” out loud to undesired statements.
Stopping
The act of saying “stop” out loud to undesired statements.
Cognitive fusion
When people believe the exact content of their own thoughts.
Imagery
The process created to produce internalized experiences.
Appearance imagery
When a person imagines appearance or healthrelated outcomes.
Energy imagery
When a person creates mental images that increase energy and/or relieve stress.
“If you let this thought be true, … is one way to help them realize the negative value of a thought for themselves.
…would it help you reach your goals?” is one way to help them realize the negative value of a thought for themselves.
Technique imagery
When individuals mentally rehearse their technique.
Psyching up
The process to get oneself into a state of psychological readiness for performance.
