Chapter 19 - Lifestyle Modification and Behavioral Coaching Flashcards Preview

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Flashcards in Chapter 19 - Lifestyle Modification and Behavioral Coaching Deck (45):
1

8 Essential Elements of Behavioral Coaching

-Positive client experience
-Beginning the process of exercise
-The initial session
-Effective communication skills
-Social influence
-Common Barriers
-Strategies
-Benefits

2

Personal Trainers Influence

CPT's have a tremendous influence on clients lifestyles

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6 Client Expectations of a Trainer

-Positive and professional appearance
-Taking time to build relationships
-Interest and listen to clients
-Maintain confidentiality and ensure safety
-Keep in constant contact with clients
-Model all exercises

4

First Impression (5)

-Eye contact
-Smile
-Introduction and remembering name
-Shaking hands
-Good body language

5

6 Client Expectations of the Environment

-Large number of options
-Supportive, nurturing environment
-Convenient location
-Cost
-Neat and clean facilities
-Easy to follow directions and information

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5 Stages of Change

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

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Precontemplation Stage

-These people have no intention of changing within the next 6 months
-Best strategy is education

8

Contemplation Stage

People in this stage do not exercise but are considering becoming more active in the next 6 months
-Best strategy is education and information

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Preparation Stage

-People in this stage exercise occasionally but are planning to begin exercising regularly in the next month
-Best strategies are clarifying goals, maintaining and enhancing beliefs, maintain contact

10

Action Stage

-These people are active but have not been active for 6 months
-Best strategy is to provide education that furthers beliefs in the pros of exercise and prepare for disruptions or barriers

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Maintenance Stage

-People who have maintained change for 6 months or more
-Best strategy is reinforce pros, discuss progress, and help change workout plan

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Initial Session

-CPT's have 20 seconds to make a good first impression
-Get to know client, spend time talking
-Have good body language
-Talk about past and future with client

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Discussing Health Concerns

An important focus during the initial conversation as it can provide the foundation for exercise prescription

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Clarifying Fitness Goals

-Clarify and be specific with clients
-Recognize realistic and unrealistic goals
-Break goals down into small steps to see success during the process
-SMART goals

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SMART Goals

Specific Measurable Attainable Realistic and Timely

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2 Types of Goals

Process and Product
-Most important to focus on process goals as the client has more control on these rather than product

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Reviewing Previous Exercise Experiences

Talk about positive and negative experiences to see what works and what doesn't as well as what they like and don't like

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Finalizing the Program Design

Comes after a fitness assessment, and discussion of health concerns, goals, and past experiences

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Helping Clients Anticipate the Process

-Make sure clients are fully prepared mentally and physically
-Familiarize clients with how the experience will be, what they need, how to act, what to expect, etc.

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Social Facilitation

People increase their effort and performance when others are watching them

21

Importance of Effective Communication

Effective communication is often the difference between success and failure for the relationship between a cpt and their client

22

Active Listening (7)

-Have an attitude and interest in client's perspective and getting to know client
-Pay attention,
-Avoid distractions
-Keep conversation going
-Be respectful and caring
-Have a desire to form relationships
-Maximize support

23

Reflections

Conversational techniques that express the purported meaning of what was just heard

24

Social Influences on Exercise

Social networks strongly influence behaviors and beliefs
-Social support is one of the strongest predictors of exercise adherence

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Social Influences Examples

Parents, family, friends, trainers, etc.

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4 Various Kinds of Support

-Instrumental
-Emotional
-Informational
-Companionship

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Instrumental Support

The tangible and practical factors necessary to help a person adhere to exercise or achieve goals
-EXS: Transportation to the gym, babysitter, spotter, etc.

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Emotional Support

Expressed through encouragement, caring, empathy, and concern
-Enhances self-esteem and reduces anxiety

29

Informational Support

One of the main reasons clients go to personal trainers
-Directions, advice, suggestions, feedback, etc.

30

Companionship Support

Most familiar type of support
-The availability of friends, family, and coworkers with whom clients can exercise
-Produces positive feelings and distracts from negative exercise-related feelings

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4 Group Influences on Exercise

-Family
-Parental
-Exercise Leader
-Exercise Group

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Family

Exercising with a spouse or relative proved better and more consistent results and attendance

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Parental

-Parental support at a young age is crucial
-Provides a sense of routine and familiarity that lasts forever

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Exercise Leader

-Engage, connect, and get to know members of a class
-Compassionate leaders have numerous positive influences on exercisers

35

Exercise Group

Size and composition of a group and how they are handled are huge factors related to whether or not an individual adheres to an exercise program

36

5 Common Barriers to Exercise

-Time
-Unrealistic Goals
-Lack of Social Support
-Social Physique Anxiety
-Convenience

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2 Types of Strategies to Enhance Exercise Adherence

-Behavioral Strategies
-Cognitive Strategies

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Behavioral Strategies to Exercise Adherence (3)

-Self-Management
-Goal Setting
-Self-Monitoring

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Behavioral Strategy-Self-Management

Individuals managing their own behaviors, thoughts, and emotions increases the likelihood that desired changes will occur

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Behavioral Strategy-Goal Setting

-Create long-term goals based on personal values before establishing short-term goals
-Develop an action plan for how a client will reach his or her own goals
-Regularly review the goals
-SMART

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Behavioral Strategy-Self-Monitoring

Typically done in the form of a daily written record of the behavior that a client is trying to change
-Provides the client the opportunity to see progress which builds self-confidence and self-esteem which leads to exercise adherence

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Cognitive Strategy to Exercise Adherence

Positive Self-Talk

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Cognitive Strategy-Positive Self-Talk

-Psyching up: We want new clients to feel excited, positive, engaged, and energetic before and during exercise. Help develop a list of things that does this
-Imagery: A form of stimulation, imagination and visualization

44

Exercise Imagery

The process created to produce internalized experiences to support or enhance exercise participation

45

4 Psychological Benefits of Exercise

-Promotes positive mood
-Reduces stress
-Improves sleep
-Reduces depression and anxiety