Section 2 - Client relations and behavioural coaching Flashcards
Psychology
An area of science that focuses on people, and in particular, how the mind and feelings may influence behaviors
Adherence
The level of commitment to a behavior or plan of action.
Motivation
The intensity and direction of someone’s effort to participate in an activity or engage in a behavior.
Socioeconomic status
The social standing of a person or group that includes education, income, and occupation.
Amotivation
Describes when someone is not motivated to engage in an activity or behavior.
Extrinsic motivation
When someone participates in an activity or behavior for some type of reward or recognition from others.
Intrinsic motivation
When people engage in an activity or behavior because they feel a sense of satisfaction.
easy tip for motivation
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.
What is one of the most important things about psychology and its relationship with fitness and wellness?
The role it plays in the behavioral change process
Generally speaking, what does psychology influence regarding fitness and wellness on any given day?
The decision to be physically active or not
Outcome goals
Goals focused on the end result.
Process goals
Refers to the process of goal pursuit.
Social support
The intentional ways that people assist others in achieving a specific behavior.
Social physique anxiety
A specific form of anxiety that occurs in individuals who perceive that others could be negatively evaluating their physique.
Ambivalence
Describes a person’s state of mixed feelings about a situation.
Which of the following is a top barrier to exercise, evident among adults of all ages?
Lack of time
Instrumental support
Providing transportation to a fitness facility
Paying for someone’s gym membership
Watching children to allow a parent to exercise
Emotional support
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
Informational support
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
Companionship
Exercising with someone
Accompanying someone during an exercise session
Finding physically active options for social gatherings
Empathy
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.
Leader’s qualities
The leader should offer a great example in how to lead a healthy and balanced life, which includes being optimistic, empathetic, and knowledgeable.
Leadership styles
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.
Situational factors
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.
Followers qualities
Leaders should consider the qualities of the followers, including age, gender, and exercise experience.
What does the term companionship support refer to?
Engaging in a behavior with another individual
Self Esteem
The way someone evaluates their own self-worth physically, emotionally, and socially.
Body Image
The way someone views their physical self or visualizes their body.
Sleep apnea
A sleep disorder in which a person’s breathing repeatedly stops and starts, which disrupts the body’s natural sleep cycle.
What does the term mood refer to?
How someone feels over the long term
Which of the following is our most restorative tool?
Sleep
Physical activity
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).
Autonomy
Acting in accordance with how one wants to behave.
Third space
A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others.
Behavior change techniques (BCTs)
Client interventions that are used to change some determinant of behavior.
Self-efficacy
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Ambivalence
Describes a person’s state of mixed feelings about a situation.
Self-monitoring
Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.
Determinants of behavior
Refers to the psychological, social, or environmental factors that influence behavior.
Intention
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.
Self-determination theory
A broad theoretical framework for the study of human motivation.
Autonomous motivation
When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.
Planning
A concrete representation of when and where exercise will occur.
Attitudes
The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.
Outcome expectations
The expected positive and negative consequences of a behavior.
Stress
The state of mental or emotional tension from demanding circumstances.
Perceived behavioral control
An evaluation of whether one has the means, resources, and opportunities to perform a behavior.
Affective judgment
Referring to expected pleasure or enjoyment.
Subjective norms
Belief that an important person or group of people will approve and support a behavior.
Which of the following is one of the strongest determinants of physical activity in adults?
Self-efficacy
Precontemplation
Client does not exercise and is not planning to start exercising within 6 months.
Contemplation
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.
Preparation
The client intends to act in the near future, usually within the next month.
Action
The client has made specific modifications in their exercise routine within the past 6 months.
Maintenance
The client has been exercising for more than 6 months and is working to prevent relapse.
Decisional balance
Reflects the clients’ weighing of the pros and cons of changing.
What does the term decisional balance refer to?
The client’s weighing of the pros and cons of changing a behavior
Empathy
The ability to identify with another person’s feelings, attitudes, or thoughts.
Rapport
A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well.
Reflective listening
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.
Active listening
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.
Closed ended questions
Directive questions that can be answered with one word, typically a yes or no
Open ended questions
Nondirective questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response.
Collecting summaries
Short sentences that continue the client’s thoughts and add momentum to the conversation.
Linking summaries
Summaries that tie together information the client has presented, perhaps even from previous sessions
Transitional summaries
Summaries used to wrap up a session or announce a shift in focus.
Affirmations
Positive statements about character strengths.
What is nonverbal communication?
Information derived from bodily cues, not speaking
Motivational interviewing
Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.
Self discrepancy
An internal conflict that occurs when an individual compares their actual self with their ideal self.
Sustain talk
Talk that represents and predicts movement away from change.
Change talk
Talk that reflects movement of the person toward behavior change.
SMART goals
specific, measurable, attainable, realistic, and timely
Outcome goals
Goals focused on the end result.
Process goals
Tasks that are pursued to reach a final outcome.
Implementation intentions
A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.
Coping plans
A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.
Self-talk
Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.
Reverse listing
Replacing negative statements with positive statements.
Stopping
The act of saying “stop” out loud to undesired statements.
Cognitive fusion
When people believe the exact content of their own thoughts.
Imagery
The process created to produce internalized experiences.
Appearance imagery
When a person imagines appearance or health related outcomes.
Energy imagery
When a person creates mental images that increase energy and/or relieve stress.
Technique imagery
When individuals mentally rehearse their technique.
Psyching up
The process to get oneself into a state of psychological readiness for performance.
What are cognitive strategies intended to do?
Alter the way someone thinks about an activity
During your initial session with a client, keep this checklist in mind:
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.
