NASM study guide chapter 19

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    Chapter 19 NASM study guide

    Stages of change

    Stage 1: Precontemplation

    • Zero intention to change
    • Performs no exercise
    • Has no intention to start exercising in the next six months
    • Education and information is the best at this period

    Stage 2: Contemplation

    • Contemplating starting an exercise routine in the next six months
    • Listen actively to what your client needs
    • Still provide education and information before starting anything else

    Stage 3: Preparation

    • Sparsely perform exercise, but they want to begin a real program within a month.
    • Have no set routine when working out
    • Have set unrealistic goals for themselves
    • It’s essential to help them clarify what goals they have using SMART
    • Beneficial for a client to build a social support network

    Stage 4: Action

    • They have already started an exercise routine
    • They have not maintained the routine for six months
    • Continue to provide information and education
    • Create steps to overcome any obstacles the client may have

    Stage 5: Maintenance

    • Have created an exercise habit lasting six months or more
    • They may still be tempted by old lingering habits

    The Initial session

    You basically have only 20 seconds to make a good first impression with a new client. Body language is one of the first things your client will notice about you as a trainer. To build a relationship with your client, you need to keep moving and stay positive with them. When you are setting goals with your new client, make sure to keep health concerns in mind. You need to memorize the SMART goals and review your client’s previous exercise history.

    Effective communication skills

    In order for your client to walk away with a positive experience with a personal trainer, communication is crucial. You need to make sure that they understand what you expect them to be doing during their time in the gym with you, as well as outside of the gym. This will make sure that they see the best results possible.

    Nonverbal communication: Even if you are not saying something, what you are thinking will show itself at all times. Make sure you are aware of your body at all times so that you can create a comfortable work environment for you and your client.

    Active listening: Your client will know when you are not listening to them, trust me. Always practice active listening and respond to your clients appropriately so that you two can have the most effective communication possible.

    Ask questions: A way of showing that you are actively listening to your client is to ask them questions in return. Ask your client open-ended questions so that they have a chance to respond as well as express their point of view instead of closed-ended questions that only require a simple yes or no answer.

    Reflecting: Is oftentimes a good idea to reflect the question that a client asks you. This not only shows that you are listening but also clarifies what was said.

    Goal setting (SMART goals)

    Specific: This is a goal that is clearly defined in a way in which anybody can find out what the desired outcome is. For example, I really want to lose 5 pounds.

    Measurable: This basically means that is it is quantifiable. Taking circumference measurements, body fat measurements, weighing etc.

    Attainable: A good middle ground between attainable but not so hard that it is not attainable.

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    Realistic: This is something that your client is able as well as willing to work towards.

    Timely: Being able to set a specific date to complete. Once again, a good middle ground between not too far in the distant future, and not too soon either. A good time period to start with this is three months.

    Positive self-talk and cognitive strategies

    Positive self talk: This includes finding things that your client likes to do and getting them to feel the same way in regards to exercise. Overall, many people have super negative ideas when it comes to workout programs, exercises, and equipment.

    Psyching up: This includes finding the drive that motivates your clients. This does not have to be health or fitness related either. It can be music or work-related if needed. This is all about finding what motivates your clients and keeping that motivation during the workout with them. Over time they will feel more and more comfortable and motivated to exercise, even if you are not there.

    Imagery: Imagery can be a very powerful tool. Having your client imagine themselves performing exercise over and over again, eventually, they will believe that they can.

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    NASM 6th Edition chapter 19 - Lifestyle Modification and Behavioral Coaching 1
    NASM 6th Edition chapter 19 - Lifestyle Modification and Behavioral Coaching 2
    NASM 6th Edition chapter 19 - Lifestyle Modification and Behavioral Coaching 3

    Chapter 19 NASM practice quiz

    Quiz Answer Key

    Q1:  In which stage of the Stages of Change model would it be beneficial for a client to build a social support network?
    A1:   Preparation

    Q2:  Which of the following is the best example of reflecting?
    A2:  “I heard you say that you’ve had some experience with weightlifting before.”

    Q3:  When you’re making a SMART goal, how should the “S” be defined?
    A3:  It should be specific enough that anyone can understand it

    Q4:  Which of the following are good examples of short-term goals?
    A4:   This week, research three reasons to exercise to support motivation

    Q5:  In SMART goals, how is “realistic” defined?
    A5:  The client is both willing and able to work toward the goal

    Q6: During the Initial session you basically have only “x” seconds to make a good first impression with a new client:
    A6: 20

    NASM flashcards for chapter 19

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