Chapter 4 - Behavioral Coaching Flashcards
After completing this deck, the fitness professional will be able to summarize client expectations, assess the client's stage of readiness to change behaviors, structure an initial session, communicate effectively to build rapport, and implement behavior change techniques to increase exercise adherence. (40 cards)
Fitness professionals should work to exhibit what qualities in order to create an inclusive environment that clients want to come back to?
- Looking professional
- Taking time to build a trusting relationship with clients
- Ensure the client feels heard and understood
- Ensure safety
- Build communtiy
What is considered the strongest determinant of physical activity?
Self-efficacy
Define
Determinants of behavior
The psychological, social, and environmental factors that influence behaviors.
What are the two main types of goals?
- Outcome goals
- Process goals
Define
Intrinsic Motivation
When someone partakes in behaviors because of the way it makes them feel internally, regardless of outside influence.
Good communicators should strive to do what five things?
- Create a safe environment
- Clear away distractions
- Ask questions to understand the meaning of what the other person is saying
- Observe nonverbal cues
- Provide empathy and validation
What are outcome goals?
Goals that refer to and focus on an end result.
What are some behavior change techniques that have been shown to increase self-efficacy in clients?
- Setting specific tasks
- Providing instruction
- Practicing
- Communicating positively
If a client is struggling with ambivalence, they are most likely in what stage of the stages of change model?
Contemplation.
What are some benefits of using affirmations?
- Improving self-efficacy
- Encouraging persistence
- Decreasing defensiveness
- Supporting momentum for change
- Improving client’s feelings of support.
What techniques should be used by a professional in order to be an active listener?
- Asking questions
- Reflecting
- Summarizing
- Affirming
- Asking permission
When someone is just starting their fitness journey, what kind of goal is more important: outcome or process?
Process goals.
In the beginning, outcome goals may seem challenging and out of reach. Process goals increase ability, competence, and confidence and can help clients progress to a point where they can better implement strategies to reach an outcome goal.
What are some common cognitive strategies to enhance exercise adherence?
- Positive self-talk
- Imagery
- Psyching up
Define
Action stage
The client is exercising but has been doing so for less than six months.
What are some benefits of self-monitoring?
- Opportunity to observe progress over time
- Accountability
- Awareness of precursors to behavior
What are two of the most common planning behavior techniques?
- Implementation intentions: a technique that links a goal-directed response to a situational cue.
- Coping plans: a technique that involves anticipating barriers and preparing for how to respond to them.
What are the three types of summaries?
- 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 at different times.
- Transitional summaries: summaries used to wrap up a session or announce a shift in focus.
Before a client joins a gym they will likely consider what factors?
- Variety of training options
- Environment
- Club culture
- Cost of personal training and membership
- Convenience of location
- Facility cleanliness
What is the opposite of sustain talk?
Change talk.
Change talk signifies the movement toward change and can be identified when a client shows dissatisfaction with the way things are and the advantages and intention to change.
What do SMART goals stand for?
- Specific
- Measurable
- Attainable
- Realistic
- Timely
A good first impression typically includes what?
- Making eye contact (if culturally appropriate)
- Introducing oneself by name
- Smiling
- Shaking hands (if culturally appropriate)
- Remembering the clients name and using it
- Using positive body language
What are closed-ended questions?
Questions that can be answered with one word - usually a ‘yes’ or ‘no’.
While closed-ended questions can be important (for example - what is your name?), they are usually not as informative as open-ended questions.
Define
Autonomy
Acting in accordance with how one wants to behave.
Autonomy is important in clients as it ensures they are exercising the way they want to exercise. Clients are unlikely to return if their autonomy is threatened.
Define
Self-efficacy
One’s belief that one can complete a task, goal, or performance.
Self-efficacy is also known as self-confidence.
