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NASM CPT: Ch.19 2013

Lifestyle Modification and Behavoral Coaching

What percentage of the American adults do not partake in exercise? 75%
How long to trainers have to make an impression? 20 seconds
How does a person make a positive first impression? Making eye Contact, introducing self, smiling, shaking hands, remembering client name, using good body language
Personal trainers should tailor their actions and recommendations to . . . . a clients readiness to change.
What are the stages of change? 1. Precontemplation, 2. contemplation, 3. preparation, 4. Action, 5. Maintenance
Which stage do people have no intention of changing? PreContemplation - best strategy is education.
At Which stage are people thinking about changing? Contemplation - find out what the client sees as a pro or con of exercise and suggest avenues of information.
In which stage do people exercise occasionally? Preparation . . . they can burn out if not prepared. Help clients at this stage clarify realistic goals and expectations, maintain beliefs, different programs, avoid exercise that leads to discomfort, social network
What stage have folks started to exercise, but not for 6 months. Action
What stage has exercise been maintained for 6 months. Maintenance
What are the stages of verbal communication? 1. What Speaker means, 2. What speaker says, 3. What listener hears, 4. what listener thinks speaker means
Open ended questions can not be answered with an . . . yes of no
Reflections show . . . . . . active listening with occurring . . . by repeating
Affirmations show . . . appreciation for clients and their strengths. Affirm something that the CLIENT values!(thoughts, plans and skills)
A strategy that gives advice softens the trainers role as an authority figure, and supports a partnership in the decision-making process. Asking Permission
What are 4 kinds of support Instrumental (babysitting), Emotional (encouragement),and Informational (suggestions on how to exercise), Companionship (family, friends, coworkers)
What are the 5 barriers to exercise? Time, Unrealistic goals, Lack of social support, Social Physique anxiety, convenience
Most people will drop out of an exercise regimen within . . . the first 6 months
What are 3 strategies for keeping clients on a workout regimen Self Management, Goal Setting, and Self-Monitoring
What are 3 cognitive strategies for helping a client with a workout regimen? Positive self talk, imagery,and psyching up
What are the benefits or physical exercise? Positive mood, reduces stress, improves sleep, reduces depression and anxiety
Behavior Reactants when family members pressure or make loved ones feel guilty about exercise.
What are the common barriers to exercise? Time, Unrealistic goals, lack of social support, social physique anxiety, convenience
What are the behavior strategies for changing a clients behavior? Self Mangangement, Goal Setting, Self monitoring, positive Self Talk, Imagery, Psyching Up,
What does SMART goals stand for? Specific, Measurable, Attainable, Realistic, and Timely
Exercise Imagery The process created to produce internalized experiences to support or enhance exercise participation. (The client imagines success)
What are the psychological benefits of Exercise? Promotes Positive Mood, Reduces Stress, Improves Sleep, Reduces Depression and Anxiety