CHPT 4 - Behavioral Coaching Flashcards
Self-efficacy
One’s belief that they can complete a task, goal, or performance; also known as self-confidence
Active listening
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.
What two things can impact a person’s readiness to perform resistance training.
Affective judgments and subjective norms
What are the 4 stages of change?
precontemplation, contemplation, preparation, action, and
maintenance.
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.
Self-monitoring
Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.
Examples of closed-ended questions
Are you motivated to exercise? Can you commit to exercising three days per week? Do you enjoy exercise?
Examples of open-ended questions
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?
Examples of SMART
goals
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
Examples that are not SMART Goals
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?
S.M.A.R.T.
Specific, Measurable, Attainable, Realistic, Timely
Specific
The intended goal outcome must be clearly defined.
Measurable
Goal progress must be objectively measured and tracked over time with hard data, not based on subjective reports.
Attainable
A goal must be challenging yet achievable by the client. If a goal is too easy, the client may not put in sufficient effort.
Realistic
Realistic goals are relevant to the client’s life.
Timely
To properly measure and track goals, they need to have specific timeframes with frequent check ins.
Outcome Goals
Goals focused on the end result.
Process Goals
Tasks that are pursued to reach a final outcome.
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).
Aherance
The level of commitment to a behavior or plan of action.
Autonomy
Acting in accordance with how one wants to behave.
Intrinsic Motivation
When people engage in an activity or behavior because they feel a sense of satisfaction.
Third Space
A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.
Behavior change techniques (BCTs)
Client interventions that are used to change some determinant of behavior.
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.
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.
Outcome Expectations
The expected positive and negative consequences of a behavior.
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.
Active Judgement
Referring to expected pleasure or enjoyment.
Subjective Norms
Belief that an important person or group of people will approve and support a behavior.
Decisional Balance
Reflects the clients’ weighing of the pros and cons of changing.
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.
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.
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.
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 Listening
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 and/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.
