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NASM CPT: Ch.19 2013
Lifestyle Modification and Behavoral Coaching
| Term | Definition |
|---|---|
| What percentage of the American adults do not partake in exercise? | 75% |
| How long to trainers have to make an impression? | 20 seconds |
| How does a person make a positive first impression? | Making eye Contact, introducing self, smiling, shaking hands, remembering client name, using good body language |
| Personal trainers should tailor their actions and recommendations to . . . . | a clients readiness to change. |
| What are the stages of change? | 1. Precontemplation, 2. contemplation, 3. preparation, 4. Action, 5. Maintenance |
| Which stage do people have no intention of changing? | PreContemplation - best strategy is education. |
| At Which stage are people thinking about changing? | Contemplation - find out what the client sees as a pro or con of exercise and suggest avenues of information. |
| In which stage do people exercise occasionally? | Preparation . . . they can burn out if not prepared. Help clients at this stage clarify realistic goals and expectations, maintain beliefs, different programs, avoid exercise that leads to discomfort, social network |
| What stage have folks started to exercise, but not for 6 months. | Action |
| What stage has exercise been maintained for 6 months. | Maintenance |
| What are the stages of verbal communication? | 1. What Speaker means, 2. What speaker says, 3. What listener hears, 4. what listener thinks speaker means |
| Open ended questions can not be answered with an . . . | yes of no |
| Reflections show . . . | . . . active listening with occurring . . . by repeating |
| Affirmations show . . . | appreciation for clients and their strengths. Affirm something that the CLIENT values!(thoughts, plans and skills) |
| A strategy that gives advice softens the trainers role as an authority figure, and supports a partnership in the decision-making process. | Asking Permission |
| What are 4 kinds of support | Instrumental (babysitting), Emotional (encouragement),and Informational (suggestions on how to exercise), Companionship (family, friends, coworkers) |
| What are the 5 barriers to exercise? | Time, Unrealistic goals, Lack of social support, Social Physique anxiety, convenience |
| Most people will drop out of an exercise regimen within . . . | the first 6 months |
| What are 3 strategies for keeping clients on a workout regimen | Self Management, Goal Setting, and Self-Monitoring |
| What are 3 cognitive strategies for helping a client with a workout regimen? | Positive self talk, imagery,and psyching up |
| What are the benefits or physical exercise? | Positive mood, reduces stress, improves sleep, reduces depression and anxiety |
| Behavior Reactants | when family members pressure or make loved ones feel guilty about exercise. |
| What are the common barriers to exercise? | Time, Unrealistic goals, lack of social support, social physique anxiety, convenience |
| What are the behavior strategies for changing a clients behavior? | Self Mangangement, Goal Setting, Self monitoring, positive Self Talk, Imagery, Psyching Up, |
| What does SMART goals stand for? | Specific, Measurable, Attainable, Realistic, and Timely |
| Exercise Imagery | The process created to produce internalized experiences to support or enhance exercise participation. (The client imagines success) |
| What are the psychological benefits of Exercise? | Promotes Positive Mood, Reduces Stress, Improves Sleep, Reduces Depression and Anxiety |
Created by:
CoachTiffanyAnderson.com
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