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NASM ® CPT > Chapter 4 - Behavioral Coaching > Flashcards

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.

1
Q

Fitness professionals should work to exhibit what qualities to create an inclusive environment that clients want to come back to?

A
  • Looking professional
  • Taking time to build a trusting relationship with clients
  • Ensure the client feels heard and understood
  • Ensure safety
  • Build communtiy
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2
Q

What is considered the strongest determinant of physical activity?

A

Self-efficacy

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3
Q

Define

Determinants of behavior

A

The psychological, social, and environmental factors that influence behaviors.

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4
Q

What are the two main types of goals?

A
  • Outcome goals
  • Process goals
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5
Q

Define

Intrinsic Motivation

A

When someone partakes in behaviors because of the way it makes them feel internally, regardless of outside influence.

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6
Q

List some things that should happen in the initial session of meeting with a new client.

A
  • Discuss health concerns
  • Clarifying fitness goals
  • Reviewing previous exercise experiences
  • Finalizing a program
  • Perform a comprehensive health assessment
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7
Q

Good communicators should strive to do what five things?

A
  1. Create a safe environment
  2. Clear away distractions
  3. Ask questions to understand the meaning of what the other person is saying
  4. Observe nonverbal cues
  5. Provide empathy and validation
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8
Q

What are outcome goals?

A

Goals that refer to and focus on an end result.

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9
Q

What are some behavior change techniques that have been shown to increase self-efficacy in clients?

A
  • Setting specific tasks
  • Providing instruction
  • Practicing
  • Communicating positively
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10
Q

If a client is struggling with ambivalence, they are most likely in what stage of the stages of change model?

A

Contemplation.

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11
Q

What are some common time management strategies that can help a client struggling to make time for exercise?

A
  • Assigning priorities to daily tasks and completing them in that order
  • Saying ‘no’
  • Turning key tasks into habits
  • Scheduling buffer time
  • Organization
  • Eliminating nonessential tasks
  • Limit time on empty activities (such as watching tv or scrolling through social media)
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12
Q

What are some benefits of using affirmations?

A
  • Improving self-efficacy
  • Encouraging persistence
  • Decreasing defensiveness
  • Supporting momentum for change
  • Improving client’s feelings of support.
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13
Q

What techniques should be used by a professional in order to be an active listener?

A
  • Asking questions
  • Reflecting
  • Summarizing
  • Affirming
  • Asking permission
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14
Q

When someone is just starting their fitness journey, what kind of goal is more important: outcome or process?

A

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.

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15
Q

What are some common cognitive strategies to enhance exercise adherence?

A
  • Positive self-talk
  • Imagery
  • Psyching up
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16
Q

Define

Action stage

A

The client is exercising but has been doing so for less than six months.

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17
Q

What are some benefits of self-monitoring?

A
  • Opportunity to observe progress over time
  • Accountability
  • Awareness of precursors to behavior
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18
Q

What are two of the most common planning behavior techniques?

A
  1. Implementation intentions: a technique that links a goal-directed response to a situational cue.
  2. Coping plans: a technique that involves anticipating barriers and preparing for how to respond to them.
19
Q

What are the three types of summaries?

A
  1. Collecting summaries: short sentences that continue the client’s thoughts and add momentum to the conversation.
  2. Linking summaries: summaries that tie together information the client has presented at different times.
  3. Transitional summaries: summaries used to wrap up a session or announce a shift in focus.
20
Q

Before a client joins a gym they will likely consider what factors?

A
  • Variety of training options
  • Environment
  • Club culture
  • Cost of personal training and membership
  • Convenience of location
  • Facility cleanliness
21
Q

What is the opposite of sustain talk?

A

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.

22
Q

What do SMART goals stand for?

A
  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely
23
Q

A good first impression typically includes what?

A
  • 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
24
Q

What are closed-ended questions?

A

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.

25
Q

Define

Autonomy

A

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.

26
Q

Define

Self-efficacy

A

One’s belief that one can complete a task, goal, or performance.

Self-efficacy is also known as self-confidence.

27
Q

What are reflections in active listening?

A

Conversational techniques that express the supposed meaning of what was just heard.

For example, if a client comes to you and states “I had a stressful weekend and ate a lot of chocolate and fatty foods that I know I should not have eaten” a reflection would be “you cope with stress by eating”.

28
Q

Define

Contemplation stage

A

Client does not currently exercise but is planning to start in the next six months.

29
Q

What are some behavior change techniques that can promote self-regulation?

A
  • Making a plan
  • Identifying coping responses
  • Setting SMART goals
  • Promoting self-monitoring
30
Q

What are some behavior change techniques that can produce positive outcomes, expectations, and attitudes?

A
  • Supplying information
  • Prompting anticipated regret
  • Applying motivational interviewing
31
Q

What are the four main desired outcomes of behavior change techniques?

A
  1. Improve self-efficacy
  2. Have positive outcomes, expectations, and attitudes
  3. Manage social influence
  4. Promote self-reguation
32
Q

What are some behavioral strategies for enhancing exercise adherence?

A
  • Goal setting
  • Improving self-efficacy
  • Planning
  • Self montioring
33
Q

Define

Maintenance stage

A

The client has been exercising consistently for at least six months.

34
Q

Define

Motivational interviewing

A

Method of client-centric coaching that helps enhance the desire to change by resolving a client’s feelings of ambivalence. Motivational interviewing is an empathetic, collaborative, nonconfrontational, goal-oriented style of communication that helps clients discover their own reasons for making a change in their life.

Ambivalence occurs when the positives and negatives surrounding a potential change are equal to each other, creating a situation where the individual is unsure of which side of the decision is best.

35
Q

What are some behavior change techniques that can manage social influence?

A
  • Encouraging social support
  • Fostering disipline
36
Q

What is nonverbal communication?

A

The exchange of information through bodily cues other than words.

Key nonverbal communicators are facial expressions and posture.

37
Q

What are the two main kinds of questions that you can ask?

A
  1. Open-ended question
  2. Closed-ended question
38
Q

Define

Preparation stage

A

The client is planning to begin exercising soon and has taken steps towards it.

Clients in this stage may currently be exercising but it is very sporadic and not consistant.

39
Q

If a client cancels a training session, the trainer should do at least one of what two things?

A
  1. Ask the client when they would like to reschedule
  2. Prompt the client to make a plan for continuing to exercise in the meantime if the rescheduled appointment is not within 48 hours.
40
Q

What are process goals?

A

Goals that refer to the small tasks that should be completed in order to reach the outcome goal.

41
Q

What is sustain talk?

A

Statements that support current behaviors.

Sustain talk can be identified by a client voicing advantages of the current status, disadvantages of changing, intention not to change, and pessimism about change. For example - my busy lifestyle makes it too hard to make time for working out - is an example of sustain talk.

42
Q

Define

Precontemplation stage

A

The client does not exercise and is not planning on starting within the next six months

43
Q

What are the stages in the stages of change model?

A
  • Precontemplation
  • Contemplation
  • Preperation
  • Action
  • Maintenance

NASM ® CPT (23 decks)

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