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)
Psychological Benefits of Exercise
1) Promotes positive mood
2) Reduces stress
3) Improves sleep
4) Reduces depression & anxiety
