Fitness professionals should work to exhibit what qualities in order to create an inclusive environment that clients want to come back to?
- Looking professional
- Taking time to build a trusting relationship with clients
- Ensure the client feels heard and understood
- Ensure safety
- Build community
What is considered the strongest determinant of physical activity?
Self-efficacy
Define:
Determinants of behavior
The psychological, social, and environmental factors that influence behaviors.
What are the two main types of goals?
- Outcome goals
- Process goals
Good communicators should strive to do what five things?
- Create a safe environment
- Clear away distractions
- Ask questions to understand the meaning of what the other person is saying
- Observe nonverbal cues
- Provide empathy and validation
What are outcome goals?
Goals that refer to and focus on an end result.
What are some behavior change techniques that have been shown to increase self-efficacy in clients?
- Setting specific tasks
- Providing instruction
- Practicing
- Communicating positively
If a client is struggling with ambivalence, they are most likely in what stage of the stages of change model?
Contemplation
What are some benefits of using affirmations?
- Improving self-efficacy
- Encouraging persistence
- Decreasing defensiveness
- Supporting momentum for change
- Improving clients’ feelings of support.
What techniques should be used by a professional in order to be an active listener?
- Asking questions
- Reflecting
- Summarizing
- Affirming
- Asking permission
When someone is just starting their fitness journey, what kind of goal is more important: outcome or process?
Process goals
In the beginning, outcome goals may seem challenging and out of reach. Process goals increase ability, competence, and confidence and can help clients progress to a point where they can better implement strategies to reach an outcome goal.
What are some common cognitive strategies to enhance exercise adherence?
- Positive self-talk
- Imagery
- Psyching up
Define:
Action stage
The client is exercising but has been doing so for less than six months.
What are some benefits of self-monitoring?
- Opportunity to observe progress over time
- Accountability
- Awareness of precursors to behavior
What are two of the most common planning behavior techniques?
- Implementation intentions
- Coping plans
Implementation intentions: a technique that links a goal-directed response to a situational cue.
Coping plans: a technique that involves anticipating barriers and preparing for how to respond to them.
What are the three types of summaries?
- Collecting summaries
- Linking summaries
- Transitional summaries
Collecting summaries: short sentences that continue the client’s thoughts and add momentum to the conversation.
Linking summaries: summaries that tie together information the client has presented at different times.
Transitional summaries: summaries used to wrap up a session or announce a shift in focus.
Before a client joins a gym, they will likely consider what factors?
- Variety of training options
- Environment
- Club culture
- Cost of personal training and membership
- Convenience of location
- Facility cleanliness
What is the opposite of sustain talk?
Change talk
Change talk signifies the movement toward change and can be identified when a client shows dissatisfaction with the way things are and the advantages and intention to change.
What do SMART goals stand for?
- Specific
- Measurable
- Attainable
- Realistic
- Timely
A good first impression typically includes what?
- Making eye contact (if culturally appropriate)
- Introducing oneself by name
- Smiling
- Shaking hands (if culturally appropriate)
- Remembering the client’s name and using it
- Using positive body language
What are closed-ended questions?
Those that can be answered with one word - usually a ‘yes’ or ‘no’.
While closed-ended questions can be important (for example - what is your name?), they are usually not as informative as open-ended questions.
Define:
Autonomy
Acting in accordance with how one wants to behave.
Autonomy is important in clients as it ensures they are exercising the way they want to exercise. Clients are unlikely to return if their autonomy is threatened.
Define:
Self-efficacy
One’s belief that one can complete a task, goal, or performance.
Self-efficacy is also known as self-confidence.
What are reflections in active listening?
Conversational techniques that express the supposed meaning of what was just heard.
For example, if a client comes to you and states “I had a stressful weekend and ate a lot of chocolate and fatty foods that I know I should not have eaten” a reflection would be “you cope with stress by eating”.
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Chapter 1 - The Modern State of Health and Fitness64
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Chapter 2 - The Personal Training Profession24
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Chapter 3 - The Psychology of Exercise31
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Chapter 4 - Behavioral Coaching39
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Chapter 5 - The Nervous, Muscular, and Skeletal Systems78
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Chapter 6 - The Cardiorespiratory, Endocrine, and Digestive Systems76
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Chapter 7 - Human Movement Science88
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Chapter 8 - Exercise Metabolism and Bioenergetics53
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Chapter 9 - Nutrition57
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Chapter 10 - Supplementation28
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Chapter 11 - Health, Wellness, and Fitness Assessments46
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Chapter 12 - Postural, Movement, and Performance Assessments47
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Chapter 13 - Integrated Training and the OPT Model38
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Chapter 14 - Flexibility Training Concepts45
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Chapter 15 - Cardiorespiratory Fitness Training37
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Chapter 16 - Core Training Concepts28
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Chapter 17 - Balance Training Concepts18
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Chapter 18 - Plyometric (Reactive) Training Concepts15
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Chapter 19 - Speed, Agility, and Quickness Training Concepts16
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Chapter 20 - Resistance Training Concepts53
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Chapter 21 - The Optimum Performance Training Model58
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Chapter 22 - Introduction to Exercise Modalities25
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Chapter 23 - Chronic Health Conditions and Special Populations50
