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NASM personal training > Section 2 - Client relations and behavioural coaching > Flashcards

Section 2 - Client relations and behavioural coaching Flashcards

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1
Q

Psychology

A

An area of science that focuses on people, and in particular, how the mind and feelings may influence behaviors

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2
Q

Adherence

A

The level of commitment to a behavior or plan of action.

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3
Q

Motivation

A

The intensity and direction of someone’s effort to participate in an activity or engage in a behavior.

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4
Q

Socioeconomic status

A

The social standing of a person or group that includes education, income, and occupation.

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5
Q

Amotivation

A

Describes when someone is not motivated to engage in an activity or behavior.

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6
Q

Extrinsic motivation

A

When someone participates in an activity or behavior for some type of reward or recognition from others.

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7
Q

Intrinsic motivation

A

When people engage in an activity or behavior because they feel a sense of satisfaction.

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8
Q

easy tip for motivation

A

When trying to differentiate between the two types of motivation, just remember that intrinsic motivation is something that comes from within and is considered internal to a person. Extrinsic motivation is something that is external to the person.

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9
Q

What is one of the most important things about psychology and its relationship with fitness and wellness?

A

The role it plays in the behavioral change process

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10
Q

Generally speaking, what does psychology influence regarding fitness and wellness on any given day?

A

The decision to be physically active or not

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11
Q

Outcome goals

A

Goals focused on the end result.

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12
Q

Process goals

A

Refers to the process of goal pursuit.

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13
Q

Social support

A

The intentional ways that people assist others in achieving a specific behavior.

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14
Q

Social physique anxiety

A

A specific form of anxiety that occurs in individuals who perceive that others could be negatively evaluating their physique.

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15
Q

Ambivalence

A

Describes a person’s state of mixed feelings about a situation.

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16
Q

Which of the following is a top barrier to exercise, evident among adults of all ages?

A

Lack of time

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17
Q

Instrumental support

A

Providing transportation to a fitness facility

Paying for someone’s gym membership

Watching children to allow a parent to exercise

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18
Q

Emotional support

A

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

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19
Q

Informational support

A

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

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20
Q

Companionship

A

Exercising with someone

Accompanying someone during an exercise session

Finding physically active options for social gatherings

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21
Q

Empathy

A

an important component of emotional support, happens when someone identifies with the way another person feels. A simple way to describe being empathetic is the ability to put yourself in someone else’s shoes.

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22
Q

Leader’s qualities

A

The leader should offer a great example in how to lead a healthy and balanced life, which includes being optimistic, empathetic, and knowledgeable.

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23
Q

Leadership styles

A

The different styles of leadership include a participant-centered approach that encourages feedback and input or an autocratic approach where participants are told what to do in a task-oriented environment. Leaders should be able to adjust their style based on the situation.

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24
Q

Situational factors

A

These factors include group size, whether it is a large or small group, and potential adjustments for style; for example, larger groups may need a more autocratic style.

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25
Q

Followers qualities

A

Leaders should consider the qualities of the followers, including age, gender, and exercise experience.

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26
Q

What does the term companionship support refer to?

A

Engaging in a behavior with another individual

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27
Q

Self Esteem

A

The way someone evaluates their own self-worth physically, emotionally, and socially.

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28
Q

Body Image

A

The way someone views their physical self or visualizes their body.

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29
Q

Sleep apnea

A

A sleep disorder in which a person’s breathing repeatedly stops and starts, which disrupts the body’s natural sleep cycle.

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30
Q

What does the term mood refer to?

A

How someone feels over the long term

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31
Q

Which of the following is our most restorative tool?

A

Sleep

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32
Q

Physical activity

A

Bodily movement that results in energy expenditure and encompasses many modes and intensities. Movement that is not structured exercise such as recreational pursuits (e.g., golfing, gardening, and walking a dog).

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33
Q

Autonomy

A

Acting in accordance with how one wants to behave.

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34
Q

Third space

A

A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.

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35
Q

Behavior change techniques (BCTs)

A

Client interventions that are used to change some determinant of behavior.

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36
Q

Self-efficacy

A

One’s belief that they can complete a task, goal, or performance; also known as self-confidence.

37
Q

Ambivalence

A

Describes a person’s state of mixed feelings about a situation.

38
Q

Self-monitoring

A

Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.

39
Q

Determinants of behavior

A

Refers to the psychological, social, or environmental factors that influence behavior.

40
Q

Intention

A

A construct that captures motivational factors that influence behavior. It indicates how hard people are willing to try and how much effort they are planning to exert.

41
Q

Self-determination theory

A

A broad theoretical framework for the study of human motivation.

42
Q

Autonomous motivation

A

When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.

43
Q

Planning

A

A concrete representation of when and where exercise will occur.

44
Q

Attitudes

A

The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.

45
Q

Outcome expectations

A

The expected positive and negative consequences of a behavior.

46
Q

Stress

A

The state of mental or emotional tension from demanding circumstances.

47
Q

Perceived behavioral control

A

An evaluation of whether one has the means, resources, and opportunities to perform a behavior.

48
Q

Affective judgment

A

Referring to expected pleasure or enjoyment.

49
Q

Subjective norms

A

Belief that an important person or group of people will approve and support a behavior.

50
Q

Which of the following is one of the strongest determinants of physical activity in adults?

A

Self-efficacy

51
Q

Precontemplation

A

Client does not exercise and is not planning to start exercising within 6 months.

52
Q

Contemplation

A

When a person is thinking about implementing change but has not yet taken any steps to get started; an individual may take action within the next 6 months.

53
Q

Preparation

A

The client intends to act in the near future, usually within the next month.

54
Q

Action

A

The client has made specific modifications in their exercise routine within the past 6 months.

55
Q

Maintenance

A

The client has been exercising for more than 6 months and is working to prevent relapse.

56
Q

Decisional balance

A

Reflects the clients’ weighing of the pros and cons of changing.

57
Q

What does the term decisional balance refer to?

A

The client’s weighing of the pros and cons of changing a behavior

58
Q

Empathy

A

The ability to identify with another person’s feelings, attitudes, or thoughts.

59
Q

Rapport

A

A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well.

60
Q

Reflective listening

A

The process of seeking to understand the meaning of the speaker’s words and restating the idea back to the speaker to confirm that they were understood correctly.

61
Q

Active listening

A

Listening style that involves having genuine interest in what the speaker is saying; requires the listener to fully concentrate to understand the speaker’s message.

62
Q

Closed ended questions

A

Directive questions that can be answered with one word, typically a yes or no

63
Q

Open ended questions

A

Nondirective questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.

64
Q

Collecting summaries

A

Short sentences that continue the client’s thoughts and add momentum to the conversation.

65
Q

Linking summaries

A

Summaries that tie together information the client has presented, perhaps even from previous sessions

66
Q

Transitional summaries

A

Summaries used to wrap up a session or announce a shift in focus.

67
Q

Affirmations

A

Positive statements about character strengths.

68
Q

What is nonverbal communication?

A

Information derived from bodily cues, not speaking

69
Q

Motivational interviewing

A

Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.

70
Q

Self discrepancy

A

An internal conflict that occurs when an individual compares their actual self with their ideal self.

71
Q

Sustain talk

A

Talk that represents and predicts movement away from change.

72
Q

Change talk

A

Talk that reflects movement of the person toward behavior change.

73
Q

SMART goals

A

specific, measurable, attainable, realistic, and timely

74
Q

Outcome goals

A

Goals focused on the end result.

75
Q

Process goals

A

Tasks that are pursued to reach a final outcome.

76
Q

Implementation intentions

A

A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.

77
Q

Coping plans

A

A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.

78
Q

Self-talk

A

Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.

79
Q

Reverse listing

A

Replacing negative statements with positive statements.

80
Q

Stopping

A

The act of saying “stop” out loud to undesired statements.

81
Q

Cognitive fusion

A

When people believe the exact content of their own thoughts.

82
Q

Imagery

A

The process created to produce internalized experiences.

83
Q

Appearance imagery

A

When a person imagines appearance or health related outcomes.

84
Q

Energy imagery

A

When a person creates mental images that increase energy and/or relieve stress.

85
Q

Technique imagery

A

When individuals mentally rehearse their technique.

86
Q

Psyching up

A

The process to get oneself into a state of psychological readiness for performance.

87
Q

What are cognitive strategies intended to do?

A

Alter the way someone thinks about an activity

88
Q

During your initial session with a client, keep this checklist in mind:

A

Discuss health concerns.
Clarify fitness goals.
Review past exercise experiences.
Perform a comprehensive fitness assessment.
Once complete and your client leaves, design an exercise program based on all the information that was gathered. Then, present the program to your client at your next session and provide clear expectations so they can anticipate the process.

NASM personal training (7 decks)

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