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NASM Essentials of Personal Fitness Training > Chapter 19 - Lifestyle Modification and Behavioral Coaching > Flashcards

Chapter 19 - Lifestyle Modification and Behavioral Coaching Flashcards

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1
Q

8 Essential Elements of Behavioral Coaching

A
  • Positive client experience
  • Beginning the process of exercise
  • The initial session
  • Effective communication skills
  • Social influence
  • Common Barriers
  • Strategies
  • Benefits
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2
Q

Personal Trainers Influence

A

CPT’s have a tremendous influence on clients lifestyles

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3
Q

6 Client Expectations of a Trainer

A
  • Positive and professional appearance
  • Taking time to build relationships
  • Interest and listen to clients
  • Maintain confidentiality and ensure safety
  • Keep in constant contact with clients
  • Model all exercises
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4
Q

First Impression (5)

A
  • Eye contact
  • Smile
  • Introduction and remembering name
  • Shaking hands
  • Good body language
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5
Q

6 Client Expectations of the Environment

A
  • Large number of options
  • Supportive, nurturing environment
  • Convenient location
  • Cost
  • Neat and clean facilities
  • Easy to follow directions and information
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6
Q

5 Stages of Change

A

1) Precontemplation
2) Contemplation
3) Preparation
4) Action
5) Maintenance

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7
Q

Precontemplation Stage

A
  • These people have no intention of changing within the next 6 months
  • Best strategy is education
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8
Q

Contemplation Stage

A

People in this stage do not exercise but are considering becoming more active in the next 6 months
-Best strategy is education and information

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9
Q

Preparation Stage

A
  • People in this stage exercise occasionally but are planning to begin exercising regularly in the next month
  • Best strategies are clarifying goals, maintaining and enhancing beliefs, maintain contact
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10
Q

Action Stage

A
  • These people are active but have not been active for 6 months
  • Best strategy is to provide education that furthers beliefs in the pros of exercise and prepare for disruptions or barriers
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11
Q

Maintenance Stage

A
  • People who have maintained change for 6 months or more

- Best strategy is reinforce pros, discuss progress, and help change workout plan

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12
Q

Initial Session

A
  • CPT’s have 20 seconds to make a good first impression
  • Get to know client, spend time talking
  • Have good body language
  • Talk about past and future with client
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13
Q

Discussing Health Concerns

A

An important focus during the initial conversation as it can provide the foundation for exercise prescription

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14
Q

Clarifying Fitness Goals

A
  • Clarify and be specific with clients
  • Recognize realistic and unrealistic goals
  • Break goals down into small steps to see success during the process
  • SMART goals
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15
Q

SMART Goals

A

Specific Measurable Attainable Realistic and Timely

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16
Q

2 Types of Goals

A

Process and Product

-Most important to focus on process goals as the client has more control on these rather than product

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17
Q

Reviewing Previous Exercise Experiences

A

Talk about positive and negative experiences to see what works and what doesn’t as well as what they like and don’t like

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18
Q

Finalizing the Program Design

A

Comes after a fitness assessment, and discussion of health concerns, goals, and past experiences

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19
Q

Helping Clients Anticipate the Process

A
  • Make sure clients are fully prepared mentally and physically
  • Familiarize clients with how the experience will be, what they need, how to act, what to expect, etc.
20
Q

Social Facilitation

A

People increase their effort and performance when others are watching them

21
Q

Importance of Effective Communication

A

Effective communication is often the difference between success and failure for the relationship between a cpt and their client

22
Q

Active Listening (7)

A
  • Have an attitude and interest in client’s perspective and getting to know client
  • Pay attention,
  • Avoid distractions
  • Keep conversation going
  • Be respectful and caring
  • Have a desire to form relationships
  • Maximize support
23
Q

Reflections

A

Conversational techniques that express the purported meaning of what was just heard

24
Q

Social Influences on Exercise

A

Social networks strongly influence behaviors and beliefs

-Social support is one of the strongest predictors of exercise adherence

25
Q

Social Influences Examples

A

Parents, family, friends, trainers, etc.

26
Q

4 Various Kinds of Support

A
  • Instrumental
  • Emotional
  • Informational
  • Companionship
27
Q

Instrumental Support

A

The tangible and practical factors necessary to help a person adhere to exercise or achieve goals
-EXS: Transportation to the gym, babysitter, spotter, etc.

28
Q

Emotional Support

A

Expressed through encouragement, caring, empathy, and concern
-Enhances self-esteem and reduces anxiety

29
Q

Informational Support

A

One of the main reasons clients go to personal trainers

-Directions, advice, suggestions, feedback, etc.

30
Q

Companionship Support

A

Most familiar type of support

  • The availability of friends, family, and coworkers with whom clients can exercise
  • Produces positive feelings and distracts from negative exercise-related feelings
31
Q

4 Group Influences on Exercise

A
  • Family
  • Parental
  • Exercise Leader
  • Exercise Group
32
Q

Family

A

Exercising with a spouse or relative proved better and more consistent results and attendance

33
Q

Parental

A
  • Parental support at a young age is crucial

- Provides a sense of routine and familiarity that lasts forever

34
Q

Exercise Leader

A
  • Engage, connect, and get to know members of a class

- Compassionate leaders have numerous positive influences on exercisers

35
Q

Exercise Group

A

Size and composition of a group and how they are handled are huge factors related to whether or not an individual adheres to an exercise program

36
Q

5 Common Barriers to Exercise

A
  • Time
  • Unrealistic Goals
  • Lack of Social Support
  • Social Physique Anxiety
  • Convenience
37
Q

2 Types of Strategies to Enhance Exercise Adherence

A
  • Behavioral Strategies

- Cognitive Strategies

38
Q

Behavioral Strategies to Exercise Adherence (3)

A
  • Self-Management
  • Goal Setting
  • Self-Monitoring
39
Q

Behavioral Strategy-Self-Management

A

Individuals managing their own behaviors, thoughts, and emotions increases the likelihood that desired changes will occur

40
Q

Behavioral Strategy-Goal Setting

A
  • Create long-term goals based on personal values before establishing short-term goals
  • Develop an action plan for how a client will reach his or her own goals
  • Regularly review the goals
  • SMART
41
Q

Behavioral Strategy-Self-Monitoring

A

Typically done in the form of a daily written record of the behavior that a client is trying to change
-Provides the client the opportunity to see progress which builds self-confidence and self-esteem which leads to exercise adherence

42
Q

Cognitive Strategy to Exercise Adherence

A

Positive Self-Talk

43
Q

Cognitive Strategy-Positive Self-Talk

A
  • Psyching up: We want new clients to feel excited, positive, engaged, and energetic before and during exercise. Help develop a list of things that does this
  • Imagery: A form of stimulation, imagination and visualization
44
Q

Exercise Imagery

A

The process created to produce internalized experiences to support or enhance exercise participation

45
Q

4 Psychological Benefits of Exercise

A
  • Promotes positive mood
  • Reduces stress
  • Improves sleep
  • Reduces depression and anxiety

NASM Essentials of Personal Fitness Training (24 decks)

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