Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Behaviour Changes
Implementing client behaviour change
| Question | Answer |
|---|---|
| Implementing Behaviour Change Step 1 - Education/Realistic Expectations | Educate clients on the benefits of physical activity & ensure their expectations are realistic |
| Implementing Behaviour Change Step 2 - The decisional balance sheet (Pros / Cons) | Sit with client and consider all gains / losses of their program. Always start with the pros & encourage clients of the long term gains not just the immediate. This sheet should be displayed in the home as a motivational tool. |
| Implementing Behaviour Change Step 3 - Actively involve client in identifying the reason for change | Help clients reach the conclusion that this will be a positive opportunity for a new healthy life. encourage clients to make their own positive statements eg if i start exercising i will look/feel better then you can reinforce that statement they made |
| Implementing Behaviour Change Step 4 - Involving significant others | Social networks, family, friends etc help boost motivation & offer encouragement. A common reason for giving up is feeling nobody will care or notice. Group training can help this if the client has no back up social wise |
| Implementing Behaviour Change Step 5 - Increasing positive cues & rewards/incentives | Positive cues eg packing gym kit night before - Incentives eg free training session with every 10 booked - Rewards eg "you did 20 press ups you couldnt manage 1 when you started" |
| Implementing Behaviour Change Step 6 - Identifying & addressing barriers | To ensure regular participation exercise has to be rewarding & positive. it is your role to identify & work through any barriers clients may have. |
| Implementing Behaviour Change Step 7 - | |
| Implementing Behaviour Change Step 8 - | |
| what 3 barriers tend to stop clients exercising | Physical (illness/injury) - Psychological (attitude, belief or mindset) - Social (lack of transport / public services) |
| An exercise contraindication would be known as what kind of barrier to exercise | Extrinsic - An actual barrier |
| An exercise belief or attitude would be known as what kind of barrier to exercise | Intrinsic - something a person perceives as a barrier |
| what help can you offer clients to overcome their barriers | Identify their barriers & explore their motivations |
| what kind of interviewing is the helping method ? | Motivational |
| Motivational interviewing is..... | Identify their barriers & explore their motivations |
| Goal setting qualities are (PAES) ? | Persistence - Attention - Effort - Strategies |
| why may people not set goals ? | Dont understand the importance - Dont know how to set effective goals - Fear Failure - Unsure of what they want to achieve |
| Goals that help the client to continue a task over time & keep their objectives in mind is known as ? (P) | Persistence |
| Goals that keep the client directed to the important aspects of their program is known as ? (A) | Attention |
| Goals that help to mobilise & direct intensity of effort towards a specific task or outcome is known as ? (E) | Effort |
| Goals that can help clients to develop new approaches for achieving their desired outcomes is known as ? (S) | Strategies |
| Jogging around a local park or 10 sit ups 3 times a week is what kind of goal ? | Process Goal |
| Tasks over which a person has complete control ans simply has to perform are known as which type of goal ? | Process Goal |
| winning five games of tennis or getting selected for for a local team are known as which type of goal ? | Outcome Goals |
| Focusing on results that can be compared with another party are known as which type of goal | Outcome Goals |
| running 10K in 40 mins or beating a personal best are known as which type of goal ? | Performance Goals |
| Competing against oneself eg times etc tend to be known as which type of goal ? | Performance Goals |
| Why is it important to set short, medium & long term goals ? | fulfilment of short term goals leads to the contributes to the achievement of longer term objectives |
| Short term goals are set over a period of one day to one month because ? | a client can then aim to achieve it in one session or within a one month time frame |
| medium term goals are set over a period of how many months ? | 1 to 6 months with 1 month & 3 month being the most common |
| Long term goals relate to which time frame | 6 months to several years |
| Long term goals in sport tend to be aimed over which period/length | the course of a year or competitive season |
| How many principles are there in regard to goal setting to make the goal realistic, achievable & motivating ? | seven |
| Principles of goal setting 1/7 - Say what you want, not what you want to avoid | Use positive language to state the goal putting the client in the right emotional state to reach it. eg "I will avoid gaining body fat" should be "I will improve my body fat %" |
| Principles of goal setting 2/7 - Make goals challenging but realistic | Set achievable goals, too HIGH equals stress due to fear of failure or overtraining to improve. goals set to LOW (easy) and motivation issues will arise |
| Principles of goal setting 3/7 - Influence the result directly | The goal must be under the persons control & not reliant on the actions of others. eg a goal like "I will win this race" is not always appropriate as it relies on the performance of others, aiming for a specific race time would be better |
| Principles of goal setting 4/7 - Measure Progress | Goals should always have a deadline (specific date / time frame) & always combine short/med/long term objectives. eg exercising 3 times a week for 3 months is measured progress, "I want to train regularly" is not |
| Principles of goal setting 5/7 - Check Resources | Identify what kind of help is available for achieving the goal. eg people who have an interest in the goal, family friends team mate, coaches etc, resources can include books, equipment or facilities |
| Principles of goal setting 6/7 - Count the cost | This doesn't just involve money, but time spent & loss of social lif etc |
| Principles of goal setting 7/7 - Provide Rewards | Goal achievement should be congratulated & recognised with appropriate reward. Never give rewards that involve indulging in recent bad habits or encourage new ones. |
| SMART formula - SPECIFIC | Specific goals relate to what a client is going to do eg go to gym/attend a class. Can also relate to specific aspects of fitness. It is not enough to want to get fitter; the goal must be specific eg aerobic fitness, flexibility, fat loss, muscle gain etc |
| SMART formula - MEASURABLE | Measurable: means goals must should be stated in measurable figures. eg ‘I want to walk more’ should be "I want to walk for 30mins" 'I want to lose wait' should be "I need to lose a stone" |
| SMART formula - ACHIEVABLE | Achievable means targets need to be humanly possible for the person. Goals should be challenging but realistic. It is important to take into account both the intrinsic and extrinsic (e.g. barriers and motivation) |
| SMART formula - REALISTIC | goals should fit with the client’s values, wants and needs. Goals must be devised/agreed by you & client, not dictated or enforced. Allow client input as they are more likely to feel committed to their goals if they have contributed towards making them. |
| SMART formula - TIME-BOUND | goals must have a timescale so that the client can measure their success with a clear deadline or target. An example would be improving their aerobic capacity by 10% in 3 months. |
| SMART acronym stands for ...... | SPECIFIC - MEASURABLE - ACHIEVABLE - REALISTIC - TIME-BOUND |
| What should an effective goal take into account ? | SMART - specific to a particular aspect of fitness, measurable, time-bound and can be achieved if it is something the client wants – it is relevant to their values and needs. |
| When agreeing safe and realistic time frames for achieving clients’ goals which number of variables need to be determined ? | age - current condition - fitness level - exercise experience - time available - ability to recover - injuries and susceptibility - and specific goal |
| List some additional strategies for goal setting | Write goals down - Use imagery & visualization - Have a support system - Use reminders (old pics / notes on fridge etc) - Review/Revise goals regularly - Self Monitoring (calories, food diary etc) - |
| To sustain any long-term adherence to exercise what must a client take personal responsibility for ? | their fitness and motivation |
| Why is it important for a client to take personal responsibility for their own fitness & motivation. | responsibilities require a high level of self-determination and a shift in attitude towards wanting to do or achieve something for its own sake, and for personal intrinsic fulfilment |
| What are the 4 key consulting skills ? | core conditions, professionalism, motivational interviewing (or MI) and awareness of psychological state of change |
| Key consulting skills - The "3" core conditions are ? | unconditional positive regard - congruence - empathy |
| The core conditions were identified by which psychologist, as an aspect of person-centred therapy | Carl Rogers |
| Key consulting skills - Core condition 1. Unconditional positive regard | is about accepting and showing respect and warmth for the client. It is about valuing who they are without making judgement's that they should be any other way. |
| Key consulting skills - Core condition 2. Congruence | is about being ‘real/honest' & living life to standards & values that are one’s own. From a instructors point of view maintaining a non-judgemental stance & trusting the client to find their own right answers/solutions will support their own development |
| Key consulting skills - Core condition 3. Empathy | Is seeing life from the client’s perspective and being concerned about the challenges they face. the exercise professional needs to put to one side any prejudices. It does help to understand the world from the client’s perspective |
| Key consulting skills - Core condition scenario - "The client is ambivalent about making changes" your reply is... | You say you’re not the exercise type. What was your motivation to come here?’ |
| Key consulting skills - Core condition scenario - "The client is resistant to all options you suggest" your reply is... | ‘What are you looking to achieve from the programme?’ |
| Key consulting skills - Core condition scenario - "The client has relapsed" your reply is... | ‘Don’t worry, that’s a normal part of the process of change.’ |
| Key consulting skills - Professionalism | exercise professionals must adhere to a code of ethical practice, treating people with respect & dignity, regardless of difference; providing a safe environment, maintaining client boundaries and not over-stepping the mark by becoming a friend |
| Key consulting skills - Motivational interviewing (MI) | MI is a method of gathering information to explore a client’s readiness to make changes, eg becoming more active or improving their eating, their goals & objectives. the data gathered will assist in finding the solutions that work for them. |
| The key principles of MI are illustrated by which acronym, | (RULE) - Resist - Understand - Listen - Empower |
| The key principles (RULE) for MI - "Resist" is | Resist the need to fix someone’s behaviour and dictate. |
| The key principles (RULE) for MI - "Understand" is | Understand and explore the client’s motivations (what they want). |
| The key principles (RULE) for MI - "Listen " is | Listen with empathy (acceptance of the client). |
| The key principles (RULE) for MI - "Empower" is | Empower the client (encouraging hope and optimism). |
| While effective, one of the drawbacks of MI is that it can be ? | time-consuming |
| In 2002, who proposed a short ‘menu’ of communication skills and strategies that can be carried out in sequence ? | Miller and Rollnick |
| MI motivational interviewing with limited time has which 5 techniques ? BOATC | 1. Building rapport - 2. Opening the discussion - 3. Assessing readiness to change - 4. Tailored intervention - 5. Closing the session |
| MI motivational interviewing with limited time - 1. Building rapport | Building rapport establishes a relationship of mutual understanding, trust and agreement |
| MI motivational interviewing with limited time - 2. Opening the discussion | Opening the discussion and setting an agenda gives the client the opportunity to revise the agenda, emphasising their freedom of choice and seeking agreement to proceed |
| MI motivational interviewing with limited time - 3. Assessing readiness to change | Assessing readiness to change encourages the client to begin thinking and talking about their readiness to exercise. |
| MI motivational interviewing with limited time - 4. Tailored intervention | Tailored intervention uses specific MI strategies based on the client’s readiness to change, e.g. open-ended questions, brainstorming, and option-setting. |
| MI motivational interviewing with limited time - 5. Closing the session | Closing the session requires the exercise professional to summarise the outcomes of the session using a positive communication style |
| One of the best-known models for mapping out the process of behavioural change is | the transtheoretical model (TTM) |
| Additional goal setting strategies - WRITE GOALS DOWN | Encourage clients to display goals in a clearly visible place |
| Additional goal setting strategies - USE IMAGERY | Encourage clients to visualise how they might look & fell on reaching their goal. Goals can only be achieved by determination, persistence & resolve not to give up, these qualitites need to be instilled in the client |
| Additional goal setting strategies - HAVE A SUPPORT SYSTEM | We all have times of doubt & a support network can help in these times, eg a instructor, friends or family. |
| Additional goal setting strategies - USE REMINDERS | Phone reminders they day before their session, motivational phrases/notes, eg fridge note "think before eating", or a bathroom door note "gym today" |
| why is it important to have a follow up procedure after a clients goals have been set & defined ? | to evaluate progress & help development of future goals. |
| what two important purposes does reviewing goals on a regular basis serve | Accountability & Feedback |
| reviewing goals - ACCOUNTABILITY | Is Taking time to stop & check progress & achievements, which can ignite motivation |
| reviewing goals - FEEDBACK | Feedback & regular reviewing of goals allows for easy evaluation of how realistic, motivational |
| when must goal reviews be scheduled | at the outset |
| What is it best to do in regard to long term goals ? | Break them down into smaller ones |
| What does breaking down long term goals into smaller ones help achieve ? MAA | Motivation, Adjustment, Achievement |
| Self Monitoring is regarded as key aspect to effective what ? | Behaviour change |
| what does self monitoring help clients with ? | Awareness increase of their exercise & dietary habits |
| Studies in obese patients have found that a greater weight loss was achieved by using which self monitoring tool ? | calories in / calories out diary |
| What kind of self monitoring tool helps clients to be honest with themselves & uses visible progression to motivate themselves | Exercise/Food Diary |
| Why is it important for clients to take personal responsibility for their fitness, motivation & active goal setting | This helps sustain long term adherence to exercise |
| One of the best-known models for mapping out the process of behavioural change is | the transtheoretical model (TTM) |
Created by:
LeeNelson
Popular Fitness sets