NASM 6th Edition chapter 19 - Lifestyle Modification and Behavioral Coaching
NASM study guide chapter 19

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Chapter 19 NASM study guide

Stages of change

Stage 1: Precontemplation

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  • Zero intention to change
  • Performs no exercise
  • Has no intention to start exercising in the next six months
  • Education and information are the best in 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 the 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
  • Old lingering habits may still tempt them.

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 must memorize the SMART goals and review your client’s previous exercise history.

Effective communication skills

Communication is crucial for your client to walk away with a positive experience with a personal trainer. You need to ensure that they understand what you expect them to be doing during their time in the gym with you and 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 think will always show itself. Ensure you are always aware of your body to create a comfortable work environment for you and your client.

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Active listening: Trust me, your client will know when you are not listening to them. 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 actively listen to your client is to ask them questions in return. Ask your client open-ended questions so that they can respond and express their point of view instead of closed-ended questions that only require a simple yes or no answer.

Reflecting: It is oftentimes a good idea to reflect on a client’s question. This shows that you are listening and clarifying what was said.

Goal setting (SMART goals)

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

Measurable: This basically means that 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.

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 regarding exercise. Overall, many people have super negative ideas regarding 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 repeatedly will eventually 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

NASM flashcards for Chapter 19

Tyler Read

Tyler Read, BSc, CPT. Tyler holds a B.S. in Kinesiology from Sonoma State University and is a certified personal trainer (CPT) with NASM (National Academy of sports medicine), and has over 15 years of experience working as a personal trainer. He is a published author of running start, and a frequent contributing author on Healthline and Eat this, not that.

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