NASM 2023 Flashcards: Client Relations & Behavioral Coaching
Examples of Extrinsic Motivation
earning a trophy or reward, exercising for 3 months consistently and getting new shoes, completing a marathon and going on vacation
Intrinsic Motivation
Self Confidence
Example of an Outcome Goal
Place top 10 in a 10K race
Example of a Process Goal
Jog for 45 minutes, starting at 6:30 AM Monday - Friday
Examples of Instrumental Support
Providing transportation to a fitness facility
Paying for someone’s gym membership
Watching children to allow a parent to exercise
Examples of Emotional Support
Encouraging someone to exercise
Providing positive feedback
Listening to someone when they are frustrated with exercise
Being empathetic by communicating an understanding of how someone feels
Examples of Informational Support
Giving sound advice about how to achieve optimal health and fitness
Providing education about the current recommendations for physical activity
Educating people about the risk of poor health accompanying a sedentary lifestyle
Examples of Companionship Support
Exercising with someone
Accompanying someone during an exercise session
Finding physically active options for social gatherings
What are the stages of the Change Model (in order)?
- Pre-contemplation
- Contemplation
- Preparation
- Action
- Maintenance
Pre-contemplation
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 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
Maintenence
the client has been exercising for more than 6 months and is working to prevent relapse
Examples of Questions Questions that Promote Change
- What might you want to change?
- What do you think might happen if you didn’t make any changes?
- Do you think this could work for you?
- If you decided to make this change, what would be different in your life?
What does S.M.A.R.T. stand for?
Specific, Measurable, Attainable, Realistic, Timely
Example of a Specific Goal
“I want to lose 5 pounds.”
Example of a Measurable Goal
Regularly scheduled weigh-ins
What are considered Attainable Goals?
Goals that are challenging yet achievable by the client
What are considered Realistic Goals?
Goals that are relevant to a client’s life
What are considered to be Timely Goals?
Goals that have a timeframes that are short enough to build urgency, but long enough to allow for one or two slip-ups along the way.
