NASM Chapter 19 brainscape Flashcards

1
Q

Stages of Change Model

A

1) Precontemplation
2) Contemplation
3) Preparation
4) Action
5) Maintenance

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2
Q

Stage 1 change: Precontemplation (Description)

A

Person has no intention of changing, does not exercise, has no intention to exercise in the next 6 months

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3
Q

Stage 2 change: Contemplation (Description)

A

Person is thinking about becoming more active in the next 6 months

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4
Q

Stage 3 change: Preparation

A

Person exercises occasionally and plans to begin exercising more regularly in the next 6 months

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5
Q

Stage 4 change: Action

A

Person is active and exercising, but has not yet maintained the behavior for 6 months

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6
Q

Stage 5 change: Maintenance

A

Person has maintained change for 6 months or more

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7
Q

Description of The Initial Session

A

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

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8
Q

SMART Goals

A

Specific, Measurable, Attainable, Realistic, Timely

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9
Q

Social Facilitation

A

A principle that states people increase their effort and performance when others are watching them

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10
Q

RPE

A

Rating of perceived exertion

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11
Q

Importance of Effective Communication

A

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

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12
Q

Cognitive Strategies (Description)

A

Aim to change client’s thoughts and attitudes toward exercise and physical activity

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13
Q

Positive Self-Talk

A

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

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14
Q

Psyching Up

A

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

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15
Q

Exercise Imagery

A

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)

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16
Q

Psychological Benefits of Exercise

A

1) Promotes positive mood
2) Reduces stress
3) Improves sleep
4) Reduces depression & anxiety