NASM Chapter 19 brainscape Flashcards
Stages of Change Model
1) Precontemplation
2) Contemplation
3) Preparation
4) Action
5) Maintenance
Stage 1 change: Precontemplation (Description)
Person has no intention of changing, does not exercise, has no intention to exercise in the next 6 months
Stage 2 change: Contemplation (Description)
Person is thinking about becoming more active in the next 6 months
Stage 3 change: Preparation
Person exercises occasionally and plans to begin exercising more regularly in the next 6 months
Stage 4 change: Action
Person is active and exercising, but has not yet maintained the behavior for 6 months
Stage 5 change: Maintenance
Person has maintained change for 6 months or more
Description of The Initial Session
1) Trainer has 20 seconds to make a good first impression; 2) Initial conversation is when you start to engage, connect, and get to know your client; 3) Determine client’s readiness to exercise; 4) Know their goals, listen, show support and collaborate; 5) Discuss health concerns (current, future, family history); 6) Clarify fitness goals; 7) Help client anticipate the process and first day
SMART Goals
Specific, Measurable, Attainable, Realistic, Timely
Social Facilitation
A principle that states people increase their effort and performance when others are watching them
RPE
Rating of perceived exertion
Importance of Effective Communication
The difference between a trainer’s success and failure, connection leads to exercise program adherence; Involves: Nonverbal/verbal, active listening, asking open-ended questions, reflecting, summarizing, using affirmations, and asking permission to give advice
Cognitive Strategies (Description)
Aim to change client’s thoughts and attitudes toward exercise and physical activity
Positive Self-Talk
A cognitive strategy in which you: help clients make a list of any negative thoughts, come up with a list of positive thoughts, then train clients to notice and stop negative thoughts to then replace them with positive thoughts
Psyching Up
A cognitive strategy in which you help clients come up with a list and/or equip them with knowledge that will help get them excited about exercise
Exercise Imagery
A cognitive strategy in which a process is created to produce internalized experiences to support or enhance exercise participation (e.g., imagine approaching exercise with great confidence)