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Lifestyle Modification and Behavoral Coaching

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