Chapter 4: Behavioral Coaching Flashcards
Acting in accordance with how one wants to behave
Autonomy
Third Space
A communal space, separate from home or work, where the client experiences their own sense of identity and relationship with others.
Behavioral change techniques
Client interventions that are used to change some determinant of behavior
Self-Efficacy
An individual’s belief that he or she is capable of performing a task
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 motivates for exercise relate to valuing the outcome, when exercise is consistent with the clients 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.
Outcome Expectations
The expected positive and negative consequences of a behavior.
Stages of Change Model
Precontemplation, Contemplation, Preparation, Action, Maintenance.
Stress
Mental or emotional tension from demanding circumstances
Perceived Behavioral Control (PBC)
An evaluation of whether one has the means, resources, and opportunities to perform a behavior
Affective Judgement
Referring to expected pleasure or enjoyment
Subjective norms
Belief that an important person or group of people will approve and support a behavior.
Precontemplation
Not intending to make changes within the next 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
Making small changes in preparation for a change in 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
Reflect on the client’s weighing of the pros and cons of changing
Importance of Effective Communication
- Prevents misunderstandings
- Builds healthy relationships
- Helps you express yourself and let others know what you want
Reflective listening
The process of seeking to understand the meaning of the speaker’s works and restating the idea back to the speaker to confirm that they are understood correctly.
Active Listening
Listening style that involves having genuine interest in what the speaker is saying. It requires the listener to fully concentrate to understand the speakers message
Closed-ended questions
Yes or no
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 that are used to wrap up a session or announce a shift in focus.
Affirmations
Positive, motivating statements that replace negative self-talk
Motivational interviewing
A client-centered, directive method to enhance 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 the movement of the person toward behavior change.
SMART Goals
Specific, Measurable, Attainable, Realistic, Timely
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 priooritize intentional behavior over counterproductive habitual responses.
Cognitive Strategies
Learning strategies that are taught to promote independent learning and higher-order thinking skills.
Self-Talk
A person’s internal dialogue
Reverse listing
Replacing negative statements with positive 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 health-related outcomes
Energy Imagery
When a person creates mental images that increase energy/ or relieve stress.
Technique Imagery
When individuals mentally rehearse their technique
Psyching Up
The process to get oneself into a state of psychological readiness for performance.
Initial Session
20 seconds to make a good first impression. Body language. Initial session building relationship.
Discuss health concerns.
Clarify fitness goals. Verbalize goals. Set SMART goals (Specific, Measurable, Attainable, Realistic, and Timely.)
Reviewing previous exercise experiences
