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Terms in this set (30)
Precontemplation stage of change
People in this stage have no intention of changing. They do not exercise and do not intend to start in the next six months. The best strategy with these people is education.
Contemplation stage of change
People in this stage do not exercise but are thinking about becoming more active in the next six months. The best strategy to use with people is education and developing motivational programs. They are aware of the benefits of exercise
Preparation stage of change
People in this stage do exercise occasionally but are planning to begin exercising regularly in the next month The best strategies for working with people in this stage are helping them clarify realistic goals and expectations, helping them maintain their beliefs and their importance of exercise, discussing programs that work best for them, considering their schedules, preferences, and health concerns, Finding out about previous successful experiences with exercise, avoiding exercise that could lead to discomfort or injury, discussing building a social support network
Action stage of change
People in this phase are active. They've started to exercise but have not yet maintained the behavior for six months. Strategy for keeping people in this stage is to continue to educate them, strengthening their belief in the pros of exercise, discussing barriers to exercise, anticipating upcoming disruptions and developing action steps for any potential barriers or disruptions
Maintenance stage of change
People in this stage have maintains change for six months or more but maybe tempted to return to old habits. Strategies for these people is to come up with a maintenance check in plan that includes reinforcing pros, discussing progress, and helping them to bury their workout plan. Taylor suggestions to personal preferences.
Time you have as a personal trainer to make a good first impression
First thing a client sees when meeting a trainer
Closed ended or directive questions
Questions that are often answered with one word such as yes or no
Open ended or nondirective questions
Questions that allow clients to give more information
Conversational technique that express the purported meaning of what was just heard. They expressed caring and communicate understanding. They are rarely used in conversation, are both subtle and powerful, because they show that te trainer is actively listening. Provide an opportunity to make sure client is accurately understood.
Communication that are a series of reflections they draw important points of conversation together and allow clients to clarify what they have said or how someone has interpreted what they said they show a greater depth of listening throughout an entire conversation
Communication that shows an appreciation for the client and their strengths. The trainer must genuinely affirm something a client personally values. People feel more validated by positive comments about their thoughts, plans, or skills then they do superficial comments about such things as their clothing. Complements usually begin with I statements however I statements should be changed to you statements
Tangible impractical factors necessary for a person to adhere to exercise and to achieve exercise goals four example transportation babysitter spotter.
Support that is expressed through encouragement, caring, empathy, and concern this kind of support enhances self-esteem and reduces anxiety
Type of support that is one of the main reasons clients come to personal trainers includes directions, advice, suggestions and feedback regarding their progress. It can come from formal sources such as personal trainers and other health and fitness professionals or in informal sources such as family and friends
The most familiar type of support includes the ability to exercise with family friends or coworkers. It produces positive feelings and may distract people from negative feelings such as fatigue pain or boredom it provides a sense of camaraderie and accountability
Strategy to combat barrier of lack of time
Time journal in which clients track their activities for three or four days to show how they use their time
Strategy to combat barrier of unrealistic goals
Goals should be very specific.
Social physique anxiety
Barrier to exercise in which clients overemphasize the difference between body types. Their perception may be that they are more overweight or out of shape than most others and less able to participate in exercise
Behavioral strategies to enhance exercise adherence
Strategies that ain't true change a clients behaviors and actions. They include self-management goalsetting and self-monitoring
Refers to individuals managing their own behaviors, thoughts and Emotions. The skills improve an individual's ability to look at his behaviors thoughts and emotions and change what is not working and help them cope with difficulties
SMART goals: goals that are specific, measurable, attainable, realistic, and timely
Goals that provide a detail description of what is to be accomplished, deadline in which to accomplish it, and action that will be taken
Goal that is quantifiable
Goals that are challenging but not extreme
Goals that have an objective in which the client is willing and able to work and in which the client believes can be accomplished
Goals that have a specific date of completion. It should be realistic and not too distant in the future.
Strategy to enhance exercise adherence in which the client keeps a record of the behavior he or she is trying to change often in the form of a daily written log clients can include time, exercises, calories expended, perceived heart rate, sleep, food, feelings
Strategies in which client and to change thoughts and attitudes toward exercise. Can include positive self talk, psyching up, and imagery
Psychological benefits of exercise
Promoting a positive mood, reducing stress, improving sleep, reducing depression and Anxiety
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