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NASM Chapter 19 Lifestyle Modification and Behavioral Coaching
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Terms in this set (49)
Key predictors of exercise participation and adherence
-a large number of options for people to choose from
-a supportive, nurturing environment
-cost of membership and personal training
What percentage of American adults do not partake in the WHO minimum recommended amount of physical activity?
75% of American adults
What is one of the primary reasons people stick to an exercise program?
The stages of change model (5 stages are)
-personal trainers do not usually see people in this stage
-individuals in this stage do not exercise and do not intend to start exercising within the next 6 months
-the best thing to do is provide information about exercise and dispel any myths they may believe about exercise --> education
-individuals do not exercise but are thinking about becoming more active within the next 6 months
-best strategy to use with contemplators is education
-find out what clients see as the pros/ cons of exercise
-help clients develop long-term motivational programs that will lead to long-term adherence
-people do exercise occasionally in this stage, but are planning to begin exercising regularly in the next month
-may have unrealistic expectations of what they hope to achieve, which can lead to high risk of disappointment and early dropout
-best strategies: help clients clarify realistic goals and expectations, discuss building a social support network, ask about previous successful experiences with exercise
-people in this phase are active, and have started exercise but haven't maintained the behavior for 6 months
-strategies: continued education, important to discuss barriers
maintained change for 6 months or more
strategies: create a maintenance check-in plan for clients and discuss progress, reinforce the positives of exercise, and change their workout plans if need be
Common barriers to exercise
-time (most frequent barrier)
-lack of social support
-social physique anxiety --> concern with body image
the process created to produce internalized experiences to support or enhance exercise participation
Psychological benefits of exercise
-promotes positive mood
-reduces depression and anxiety
1/4 American suffer from clinical depression
How many seconds to personal trainers have to make a good first impression?
To make a good first impression, personal trainers should:
-make good eye contact
-remember the client's name and use it
-build a relationship with your clients
ATTITUDE, BEHAVIOR, AND COMMUNICATION SKILLS GREATLY AFFECT WHETHER OR NOT YOUR CLIENTS WILL RETURN
Other factors that impact a positive client experience include:
-neat and clean facilities
-clear and detailed program information
-easy registration process
-friendly, organized support staff
Effective communication skills include:
-nonverbal and verbal communication
-maximizing support and minimizing disagreement
-asking open-ended questions
-using affirmations (compliments)
asking permission by providing a menu of options
Barriers to exercise adherence
-exercise program is too difficult
-program took too much time
-life got too complicated
Various types of social support include:
-type of social support
-tangible and practical factors necessary to help a personal adhere to exercise (transportation, a babysitter, spotter for weightlifting)
encouragement, empathy, concern, caring
directions, advice, suggestions about how to exercise
the availability of family, friends, coworkers with whom clients can exercise
Social Support personal trainers can help with
-introducing new clients to other members
-designing small-group training classes
-providing information sessions for groups of new members, helping to connect them
ONE OF THE STRONGEST PREDICTORS OF EXERCISE ADHERENCE IS __________?
Strategies to enhance exercise adherence
-goal setting (SMART goals)
-self-monitoring -- daily written record of the behavior that a client is trying to change / helps track positive progress, accountability
psyching up/ imagery
What does SMART stand for?
-goal setting techniques
How does SMART goal setting work?
-first you choose long-term goals
-then create short-term goals designed to help clients meet those long-term goals
-prioritize the most important goals so the client is not overwhelmed
What does the S stand for in SMART?
-goals are clearly defined
-what will be accomplished
-when will it be accomplished
-how will it be accomplished
What does the M stand for in SMART?
-quantifiable goals where progress can be measured
What does the A stand for in SMART?
-challenging, but not extreme
What does the R stand for in SMART?
-the client must be willing and able to work towards a goal
What does the T stand for in SMART?
-have a specific date of completion
Example; set goals that can be achieved tomorrow AND in 3 months
What percentage of the US population is estimated not to engage in 30 minutes of low-to-moderate physical activity ?
75% of the US population
Which of the following is not a key predictor of exercise participation and adherence?
a) popularity of chain
b) supportive environment
c) cost of membership
d) convenient location
A) popularity of chain
People in this stage of the Stages of Change Model do not exercise, but are thinking about becoming more active in the next 6 months
People in this stage of the Stages of Change Model do exercise (occasionally) but are planning to begin exercising regularly in the next 6 months
People in this stage of the Stages of Change Model have formed a change in their behavior for at least six months
Some of the proposed psychological benefits of exercise include:
promoting a positive mood, reducing stress, improving sleep, and reducing depression and anxiety
True or False: Effective goal setting stems from the acronym SMART: Specific, Measurable, Attainable, Realistic, and timely
True or False: "I want to look better" is an example of a SMART goal
How do exercises who experience social physique anxiety compare themselves with others when in a fitness facility?
-they overemphasize the difference between their body type and body types of others when in a fitness facility
True or False: Self- management skills improve an individual's ability to look at his or her behaviors, thoughts, and emotions to change whatever is not working, for example coping with and adapting to lifestyle changes such as those associated with beginning or returning to an exercise program
Acronym for Stages of Change Model
What is the Initial Session?
The initial session is where you MEET YOUR CLIENT FOR THE FIRST TIME
where you build a relationship with your client
What does the personal trainer do during the initial session?
-figure out who they are, what their needs are, and what their goals are
-determine what stage of change your client is in/ their readiness to exercise
-discuss health concerns
-ask what worked for clients in the past? what worked the least?
-TELL CLIENTS WHY YOU THINK PHYSICAL ACTIVITY IS BENEFICIAL
-TALK ABOUT GOALS/ have them clarify their goals
What suggestions should you make to your client about goals?
-SMART goal setting
-record their goals and look at them frequently
-ensure that short-term goals are short-term// accomplishing them quickly will help clients feel successful and give them confidence
What happens after the initial session?
A basic exercise plan is created WITH THE CLIENT
- what exercises does the client want to include?
-what doesn't the client want to include?
What should be done BEFORE the client begins exercising?
-detailed fitness assessment and baseline test
DESCRIBE THE CHARACTERISTICS OF A POSITIVE CLIENT EXPERIENCE
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