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NASM > CHPT 4 - Behavioral Coaching > Flashcards

CHPT 4 - Behavioral Coaching Flashcards

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1
Q

Self-efficacy

A

One’s belief that they can complete a task, goal, or performance; also known as self-confidence

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2
Q

Active listening

A

having a genuine interest in understanding the client’s health and fitness goals. It involves asking appropriate questions, avoiding distractions and inner dialogue, and providing appropriate feedback.

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3
Q

What two things can impact a person’s readiness to perform resistance training.

A

Affective judgments and subjective norms

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4
Q

What are the 4 stages of change?

A

precontemplation, contemplation, preparation, action, and
maintenance.

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5
Q

Precontemplation

A

: Client does not exercise and is not planning to start exercising within 6 months.

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6
Q

Contemplation

A

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.

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7
Q

Preparation

A

The client intends to act in the near future, usually
within the next month.

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8
Q

Action

A

The client has made specific modifications in their exercise routine within the past 6 months.

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9
Q

Maintenance

A

: The client has been exercising for more than 6 months and is working to prevent relapse.

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10
Q

Self-monitoring

A

Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.

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11
Q

Examples of closed-ended questions

A

Are you motivated to exercise? Can you commit to exercising three days per week? Do you enjoy exercise?

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12
Q

Examples of open-ended questions

A

How might you go about making this change? What challenges do you see, and how can you plan to overcome them? What work are you prepared to do to reach your goal? What have you tried in the past to reach your fitness goal?

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13
Q

Examples of SMART
goals

A

I will gain 5 pounds (2.27 kg) of muscle within 5 months, starting today, by weightlifting a minimum of 4 days per week for 1 hour each session.

I will reduce my blood pressure by five points within 6 months by walking a minimum of 30 minutes each day and reducing my daily
salt intake to no more than 2,300 milligrams per day.

I will lose 10 pounds (4.53 kg) of body fat within 3 months by
reducing my daily calories from 3,000 to 2,000 per day and
exercising at a moderate intensity at a minimum of 150 minutes per
week

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14
Q

Examples that are not SMART Goals

A

I will lose weight so I can become the best version of myself.

This goal is not specific or measurable— how much weight? This goal does not have a timeframe— how long is this goal?

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15
Q

S.M.A.R.T.

A

Specific, Measurable, Attainable, Realistic, Timely

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16
Q

Specific

A

The intended goal outcome must be clearly defined.

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17
Q

Measurable

A

Goal progress must be objectively measured and tracked over time with hard data, not based on subjective reports.

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18
Q

Attainable

A

A goal must be challenging yet achievable by the client. If a goal is too easy, the client may not put in sufficient effort.

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19
Q

Realistic

A

Realistic goals are relevant to the client’s life.

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20
Q

Timely

A

To properly measure and track goals, they need to have specific timeframes with frequent check ins.

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21
Q

Outcome Goals

A

Goals focused on the end result.

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22
Q

Process Goals

A

Tasks that are pursued to reach a final outcome.

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23
Q

Physical Activity

A

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).

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24
Q

Aherance

A

The level of commitment to a behavior or plan of action.

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25
Q

Autonomy

A

Acting in accordance with how one wants to behave.

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26
Q

Intrinsic Motivation

A

When people engage in an activity or behavior because they feel a sense of satisfaction.

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27
Q

Third Space

A

A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.

28
Q

Behavior change techniques (BCTs)

A

Client interventions that are used to change some determinant of behavior.

29
Q

Ambivalence

A

Describes a person’s state of mixed feelings about a situation.

30
Q

Self-Monitoring

A

Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.

31
Q

Determinants of behavior

A

Refers to the psychological, social, or environmental factors that influence behavior.

32
Q

Intention

A

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.

32
Q

Intention

A

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.

33
Q

Self-Determination Theory

A

A broad theoretical framework for the study of human motivation.

34
Q

Autonomous Motivation

A

When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.

35
Q

Planning

A

A concrete representation of when and where exercise will occur.

36
Q

Attitudes

A

The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.

37
Q

Outcome Expectations

A

The expected positive and negative consequences of a behavior.

38
Q

Stress

A

The state of mental or emotional tension from demanding circumstances.

39
Q

Perceived Behavioral Control

A

An evaluation of whether one has the means, resources, and opportunities to perform a behavior.

40
Q

Active Judgement

A

Referring to expected pleasure or enjoyment.

41
Q

Subjective Norms

A

Belief that an important person or group of people will approve and support a behavior.

42
Q

Decisional Balance

A

Reflects the clients’ weighing of the pros and cons of changing.

43
Q

Empathy

A

The ability to identify with another person’s feelings, attitudes, or thoughts.

44
Q

Rapport

A

A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well.

45
Q

Reflective Listening

A

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.

46
Q

Active Listening

A

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.

47
Q

Collecting Summaries

A

Short sentences that continue the client’s thoughts and add momentum to the conversation.

48
Q

Linking Summaries

A

Summaries that tie together information the client has presented, perhaps even from previous sessions.

49
Q

Transitional Summaries

A

Summaries used to wrap up a session or announce a shift in focus.

50
Q

Affirmations

A

Positive statements about character strengths.

51
Q

Motivational-Interviewing

A

Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.

52
Q

Self-Discrepancy

A

An internal conflict that occurs when an individual compares their actual self with their ideal self.

53
Q

Sustain Talk

A

Talk that represents and predicts movement away from change.

54
Q

Change Talk

A

Talk that reflects movement of the person toward behavior change.

55
Q

Implementation Intentions

A

A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.

56
Q

Coping Plans

A

A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.

57
Q

Self-Talk

A

Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.

58
Q

Reverse Listening

A

Replacing negative statements with positive statements.

59
Q

Stopping

A

The act of saying “stop” out loud to undesired statements.

60
Q

Cognitive Fusion

A

When people believe the exact content of their own thoughts.

61
Q

Imagery

A

The process created to produce internalized experiences.

62
Q

Appearance Imagery

A

When a person imagines appearance or health related outcomes.

63
Q

Energy Imagery

A

When a person creates mental images that increase energy and/or relieve stress.

64
Q

Technique Imagery

A

When individuals mentally rehearse their technique.

65
Q

Psyching Up

A

The process to get oneself into a state of psychological readiness for performance.

NASM (11 decks)

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