Client Relations and Behavioral Coaching

Question 1

Examples of extrinsic motivation for exercise

Answer 1

Social recogniton
Rewards from competitions (trophy or award)
Improvement of physical appearance

Question 2

what is Intrinsic motivation

Answer 2

motivation which is derived from within ourselves, our value system, and long term goals

EX:
Stress relief
Increasing energy
Finding new ways to be challenged physically

Question 3

Examples of outcome goals

Answer 3

Placeintop10ina10Krace
Achieving a certain level of body fat
Achieving a certain level of strength improvement

Question 4

Examples of process goals

Answer 4

Jog for 45 minutes, starting at 6:30 a.m. Monday–Friday to assist with weight loss efforts.
Eating 1600 calories per day of mostly whole, unprocessed foods to assist with weight loss efforts.
Strength training 5 days per week, targeting each muscle group to increase gains in muscle mass

Question 5

Stages of Change Model

Answer 5

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.

Question 6

Examples of SMART goals

Answer 6

I will gain 5 pounds (2.27 kg) of muscle within 5 months, starting today, by weight lifting 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?