Section 2: Client Relations and Behavioral Coaching Flashcards
Adherence
The level of commitment to a behavior or plan of action.
Sport and exercise psychology
focuses on aspects such as understanding participants’ motives and barriers to physical activity, ways the environment affects exercise behavior, social influences on exercise, psychological benefits of exercise, and the psychological factors that affect long-term exercise adherence.
Common barriers to exercise
lack of time, unrealistic goals, lack of social support,
social physique anxiety, lack of convenience, and ambivalence, but all barriers can be either eliminated or minimized with some basic strategies that provide realistic solutions or alternatives
How can lack of time be minimized?
improving time management and reevaluating daily priorities
Effects of setting unrealistic goals
can become a barrier to exercise, therefore, the fitness professional should assist clients with setting appropriate outcome and process goals
Social physique anxiety
people feeling anxious about how others perceive their bodies and can be a barrier to exercise participation. Helping clients find activities that reduce this type of anxiety will help create a comfortable exercise environment.
How can the perception barrier of exercise be overcome?
making the exercise experience as appealing as possible, both by providing excellent customer service in clean facilities and by helping clients find ways to exercise outside of a fitness facility
When does ambivalence to exercise occur?
when someone has mixed feelings about exercise and likely sees pros and cons to participation
Social influences on exercise
can come from other people, the internet, or the environment; these influences can lead people both toward and away from exercise
Social support
consists of a source (who or what provides it) and a type (instrumental, emotional, informational, and companionship), and clients will have different needs and expectations of social support
Instrumental support
describes the actual actions of a person that help another person engage in a behavior
includes the tangible things that assist people with the ability to exercise, such as providing transportation to a fitness facility, assisting with childcare, or packing someone’s gym bag
Emotional support
comes from being caring, empathetic, and concerned about someone’s experience with exercise
What does showing empathy include?
the ability to relate to the way another person feels or views a situation
Informational support
one of the main reasons why someone will seek out a fitness professional; it includes providing accurate and current information about fitness and exercise
Companionship support
when someone exercises with another person
Group influences on exercise
the influence held by other people over whether or
not someone exercises and can come from family members, parents, exercise leaders,
exercise groups, or the surrounding community
Parental influence vs instrumental support
Parental influence is important for children and adolescents, whereas instrumental support
is often cited as the most influential type of support
What are the responsibility of the exercise leader?
sets the tone of the class and is responsible for creating an inviting and
inclusive exercise environment
exercise groups
Once formed, exercise groups often feel distinct from others and can lead to additional
accountability and encouragement
How does the community influences exercise?
by the safety level of the exercise environment and the
number of opportunities for exercise, which includes sidewalks, green spaces, playgrounds,
and walking trails.
Self-efficacy
one of the strongest determinants of physical activity in adults; most coaching efforts are directed at increasing a person’s self-efficacy
How should program design be based on?
the clients’ abilities and should address their health concerns and goals
Planning and self-monitoring
are essential techniques in developing a self-regulatory strategy to improve self-efficacy
Affective judgments and subjective norms
can impact a person’s readiness to perform resistance training
What does the stages of change include?
precontemplation, contemplation, preparation, action, and
maintenance
CPTs should assess a client’s stage of change and promote competency in exercise.
Active listening
refers to having a genuine interest in understanding the client’s health and
fitness goals. It involves asking appropriate questions, avoiding distractions and inner
dialogue, and providing appropriate feedback
Motivational interviewing
a style of coaching that is used to enhance intrinsic motivation
for change. CPTs can use some techniques from motivational interviewing, such as developing a discrepancy between a client’s current state and ideal state, promoting change talk, and assessing readiness, willingness, and perceived ability to change.
Behavioral coach training
BCTs are used to enhance the determinants of behavior. CPTs may use any number of strategies to enhance a client’s confidence, motivation, or self-regulation skills through planning, self-monitoring, and goal setting
Cognitive strategies that can help change behaviors
positive self-talk, imagery, and the practice of psyching up before activity
SMART goals
Goals that clients set should be SMART: specific, measurable, attainable, realistic, and timely. Clients should also focus on both process goals and outcome goals.
For the best outcomes, clients should determine long-term bigger goals, then develop a series of smaller goals that help drive progress to the main goal
Self-monitoring
Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log
Decisional balance
Reflects the clients’ weighing of the pros and cons of changing
Amotivation
Describes when someone is not motivated to engage in an activity or behavior
Motivation
intensity and direction of someone’s effort, whereas intensity refers to the amount of effort expended, and direction refers to whether or not someone seeks out a behavior
plays a role in the types of exercise that people seek out
Validated surveys are available that can be distributed to help clients objectively identify motives. One of these surveys is the Exercise Motivation Inventory-2
Intrinsic motivation
strongly rooted in the self-determination theory, which is a commonly used theory of behavioral change. It proposes that people will implement change when they feel
(1) competent, which is mastering tasks or skills;
(2) a sense of belonging to other people, which is referred to as relatedness; and
(3) a sense of autonomy, which is feeling a sense of control over their actions and goals
How to identify specific barriers that clients have that they may be unsure of?
ask them to keep a log of how their time is spent over the course of a week. This will help identify their average sleep patterns and time dedicated to working, childcare, household chores, meal preparation, exercise, and leisure activities, such as watching television, spending time on a computer, reading, or just relaxing. By seeing a snapshot of an average week, it becomes easier to identify areas of improvement for time management so that priorities like exercise are always on the schedule
outcome goals vs process goals
fitness professional has the expertise to assist clients with setting realistic outcome goals, such as appropriate body fat reduction or strength increases, but it is also important to set realistic and achievable process goals, like being physically active for a certain number of days per week or reaching a certain number of active minutes each day
recognized components for effective leadership
the leader’s qualities, leadership styles, situational factors, and follower’s qualities
Psychological benefits of exercise
promotes positive mood, improves self-esteem and body image, and improves sleep
What is technique imagery?
When individuals mentally rehearse their technique
What is psyching up?
The process to get oneself into a state of psychological readiness for performance
Psyching up develops the internal dialogue clients already use to get excited and motivated for other situations in their lives
What is the reverse listing technique?
Replacing negative statements with positive statements
What is the stopping technique?
The act of saying “stop” out loud to undesired statements
