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109 Cards in this Set
- Front
- Back
- 3rd side (hint)
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What are some benefits of exercise? |
Better weight control Reduction in : Anxiety Depression Risk of cardiovascular disease Increase in : Self-esteem |
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What percentage of the American adult population does not partake, on a daily basis, in exercise? How long should they partake? What intensity should it be? |
~75% 30 minutes Low to moderate physical activity |
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Since personal trainers can have a significant influence on people they have an obligation to do what? |
Design effective programs. Give advice appropriate for individual clients. |
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For a personal trainer, what greatly affects whether or not a person chooses to return for another personal training session? |
Their attitudes/behavior. How they communicate. |
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Personal trainers can change clients in ___ ways that support ___, leading to increased ___. |
Positive ways. The behavior change process. Increased adherence to exercise. |
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How long do personal trainers have to make a good 1st impression? |
20 seconds |
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What does that first impression include? |
Back (Definition) |
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What will a new client will usually notice before they hear anything? |
Body language Facial expressions |
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What could happen if a new client notices a personal trainers poor body language, lack of congruency in body language, & what they are saying in the first 20 seconds? |
It could significantly impact a personal trainers relationship with a prospective new client permanently. |
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Besides attitudes, behaviors, & good communication, here are some other important qualities of a personal trainer : |
Back (Definition) |
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Why is it important for personal trainers to consider what kind of environment they plan to work in? |
The environment in which personal trainers work is a reflection of who they are as a personal trainer & will determine the type of clientele they attract. |
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Some of the key predictors of exercise participation & adherence include : |
Back (Definition) |
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Besides the key predictors of exercise participation and adherence, what are other supporting factors of a positive client experience? |
Neat & clean facility Detailed program information Easy registration process Friendly Organized support staff |
There are 5 |
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Change goes against what? |
Human nature & what is familiar, stable, & routine. |
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When does the behavior change process usually begin? |
When there’s a perceived problem or need for change. |
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Stages of change model : |
Back (Definition) |
PCPAM |
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Stage 1 : precontemplation : those in this stage |
Have no intention of changing. Do not exercise. Do not intend to start in the next 6 months. |
Intention, exercise, when. |
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Do personal trainers see people in the precontemplation stage? What is the best strategy for this group? |
No they are not usually seen. The best strategy is education. |
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Even though personal trainers cannot make anyone form the intention to become more active, they can suggest |
Where they might get information to do so. |
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What materials are helpful for pre-contemplators? |
Attractive & easy to read. |
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If possible, what’s your personal trainers do in order to find out what pre-contemplators think of exercise? |
Talk to them, & try to dispel any myths they may have. |
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Stage 2 : contemplation : Those in this stage |
Do not exercise. Are thinking of becoming more active in the next 6 months. |
Intention/exercise, when. |
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What influence do personal trainers have on contemplators? |
They have a great deal of influence on what contemplators choose to do, whether or not they choose to exercise. |
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What do personal trainers need to be able to do when working with contemplators? |
Listen to their needs. Support them in every way. |
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What are contemplators aware of when it comes to exercise?What is the best strategy to use with |
Some of the costs and benefits of it, but misconceptions may still be present. |
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What is the best strategy to use with contemplators? |
Education, they need information. |
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Personal trainers need to find out what the clients see as ___ & ___ of exercise & suggest avenues of information for ___ beliefs. (Stage 2, contemplation) |
Pros Cons Erroneous |
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It is important to discuss ways to deal with ___ exercise. In the stage, personal trainers should help clients develop ___ that will lead to long-term ___. (stage 2, contemplation) |
Perceived cons Motivational programs Adherence. |
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Personal trainers can help contemplators move fairly quickly to which stage? |
The preparation stage. |
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Stage 3 : preparation : Those in this stage |
Do exercise (occasionally). Are planning to begin exercise regularly in the next month. |
Intention, exercise, when. |
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Those in the preparation stage believe in what? What are their expectations? |
The health benefits of exercise. Unrealistic expectations for the change they hope to achieve. |
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When someone in the preparation stage has unrealistic expectations what does it lead to? |
A high-risk of disappointment. Early drop out. |
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The best strategies for working with people in the preparation stage include : |
Back (Definition) |
There are 7 |
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Stage 4 : action : Those in this stage |
Are active. Have started to exercise, but have not yet maintained the behavior for 6 months. |
Exercise, maintenance/when. |
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What are some of the best strategies for keeping people in the action stage? |
Continuing to provide them with education because it will strengthen their belief in the pros of exercise. |
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What is something important that personal trainers should discuss with those in the action stage? Personal trainers need to work with their clients to develop action steps to overcome |
Barriers to exercise. Anticipation of upcoming disruptions. |
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Personal trainers need to work with their clients to develop action steps for overcoming what? (Stage 4, action) |
Barriers or disruptions. |
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Personal trainer should not be afraid to ___ exercise programs if ___ or ___ is a barrier. (Stage 4, action) |
Redesign Time or intensity. |
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Stage 5 : maintenance : Those in this stage |
Have maintained change for 6 months or more. Are still tempted to return to old habits of less exercise. |
Exercise, maintenance/when, tempted. |
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What should a personal trainers suggest clients in the maintenance stage to have? |
A maintenance check in plan. |
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What does a maintenance check in plan include? (Stage 5) |
Reinforces pros Discusses progress Helps to change up their workout plan. |
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What type of suggestions should personal trainers give to those in the maintenance stage? |
Suggestions tailored to personal preferences. |
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People in the meeting that stage sometimes go on to become what? |
Instructors or trainers. |
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What can personal trainers help enhance? |
Motivation to exercise Provide social support Help exercise intentions |
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Here are some questions to help guide you in assessing what stage of client might be in : |
Back (Definition) |
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If a client is in maintenance, what questions will give more information to help guide a personal trainers work with that client? |
Questions 1-5 |
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If a personal trainer thinks that a client is in the action stage, what questions might they use? (Remember in the stage clients struggle to find ways of dealing with exercise barriers) |
Questions 1,2,3, & 5 |
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If a personal trainer thinks that a client is in the preparation stage, the discussion should be around what questions? Beyond the questions, what should be suggested? |
Questions 1, 2, & 3 Realistic expectations & finding social support. |
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It’s a personal trainer thinks the client is in the contemplation stage, what is the job? What questions will help guide clients in that direction? |
Help them get ready for exercise. Questions 1, 2, 3, & 5 |
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If a personal trainer believes the client is in the precontemplation stage, what questions may provide some useful information? What should you be prepared for? |
Questions 1, 2, 3, & 5 To ask more questions. |
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Some examples of questions to ask someone in the precontemplation stage would be |
What keeps them from becoming active? Do they know that moderate intensity exercise can be comfortable and still provide health benefits? |
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Personal trainers need to develop body language that portrays what? Why? |
Openness Friendliness A sense of warmth So that the client feels comfortable. |
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Continue moving in a positive direction. |
Continue moving in a positive direction. |
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What happens during the initial session with a client? How is this time spent? |
The building of a relationship. Getting to know who they are, & what their needs & goals are. |
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Personal trainers need to know that during the initial session with the client |
An exercise routine does not immediately happen. At least 30 mins will be spent just talking to get to know the client. |
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What do personal trainers determine in the initial session? |
Their clients readiness to exercise. What stage of change they’re in. |
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The initial conversation is my personal trainers start to ___, ___, & get to ___. |
Engage Connect Get to know their client. |
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From this initial conversation with a client, a personal trainer can determine the direction |
That a client needs to go & how they need to go with them. |
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During the building period of any relationship there is |
Testing Uncertainty And an opportunity for each person to get to know the other |
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It is usually in this trial. We’re both participants decide |
Whether or not they want the relationship to continue. |
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If a client determines in the trial. That they are not getting what they need, they will |
Not come back. |
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What are some initial conversation points to discuss that covered daily activities? |
Their hobbies (gardening) Their job (housekeeping) How they get around (stairclimbing) |
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Always tell clients why you think more ___ is ___ & why. |
Physical activity Beneficial |
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What concerns should be discussed during initial conversation? In what particular stages? |
Health concerns The contemplation & preparation stages |
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Being able to have an intelligent conversation around the clients health concerns and how exercise can help can be |
Motivating for a client to move toward exercise. |
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For exercise prescription. |
For exercise prescription. |
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A verbal conversation around health concerns. |
A verbal conversation around health concerns. |
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The conversation with clients about health concerns may include information about |
What health concerns they currently have. What health concerns they are concerned about potentially having. Health concerns that run in the family. |
There are 3 |
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Personal trainers can’t connect with the client, here are their clients concerns, & show |
Empathy for the client. |
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Ask clients about their stress levels & suggest |
That exercise might be beneficial. |
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It is important to understand what fitness improvements clients hope to achieve, clarifying |
What clients mean by : Feeling better Being stronger Improving appearance Being fit |
What a client means : there are 4 |
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When trying to understand with a client means it is better to |
Clarify rather than interpret. |
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Client should clarify their goals as well as |
Verbalize them for themselves & for you. |
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Unrealistic goals lead to demanding exercise programs that may be will beyond a client’s ... what may this results in? |
Ability Lifestyle Time limitations Initial fitness level I drop out or injury. |
There are 4 |
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What are the SMART goals? |
S - specific M - measurable A - attainable R - realistic T - timely |
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Encourage clients to set goals that include : |
Physical skills Mental skills Psychological benefits of exercise |
There are 3 |
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Personal trainer should suggest the clients do you want to their goals? |
Record them on paper & learn to refer to them frequently. |
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Work with your clients to break down goals into |
Small steps so they can be accomplished in a fairly short period of time. |
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Accomplishing goals in a short period of time will help clients to feel |
Successful |
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What are the 2 types of goals? |
Process Product |
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It is most important to help a client focus on what type of goals? |
Process goals |
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A client has more control ___ over goals than ___ goals. If a client is focused on process goals then the outcome will be a result of that ___. |
More control : process goals Less control : product goals Results of that process. |
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Tracking success in the process can be very for ___ a client. Something as simple as completing an exercise session represents the completion of |
Motivating A goal when the goal is participation. |
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Why is it important for personal trainers to determine when they will revisit with their clients to discuss goals? |
Because every client is different, some progress more quickly than others. |
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What should you let clients know it is OK to do with their goals? |
Revise Add Delete goals if necessary |
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What do you need to understand about a client in order to set up a well-rounded exercise plan? |
Their health concerns, fitness goals, & reviewing previous exercise experiences. |
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When discussing previous exercise experiences with a client what should be talked about? |
Positive & negative experiences. What works & what doesn’t. |
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Why would you have to ask the clients about them being physically active as a child? What are some positive things that may come out of this conversation? |
Because they may not have any current exercise history. Positive memories that help a client to remember that they were successful |
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A client’s positive experiences can be |
Replicated into new experiences. |
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If a client struggles to find something positive from past exercise experiences try asking the following questions : |
Back (Definition) |
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Some follow-up questions for clients struggling to find something positive from past experiences might be : |
Back (Definition) |
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Clients may mention several important factors that led them to dropping out of exercise, what are they? |
The exercise program was too difficult. They got injured. The exercise program took too much time. Life got too complicated. |
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Why must personal trainers frequently check in with their clients about their exercise program? |
To make sure they are not dropping out of the exercise program. |
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When are the basics of an exercise plan developed during the initial session? |
After hearing the client’s : Health concerns Fitness goals Past positive/negative experiences |
There are 3 |
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What should the rest of the initial session with the client include after discussing previous exercise, health concerns, & fitness goals? |
Gathering input from the client about what activities they want to include into the exercise program. |
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If a client is interested in developing a strength program, it is important to take them through all of the training modalities. What are they? |
Strength machines Free weights Balls Bands Medicine balls Kettle bells |
There are 6 |
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Once the training modalities have been covered, the conversation can be continued about |
What they liked & did not like about the training program based on that information. |
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Lastly, during the initial session with a personal trainer can save the client through a detailed |
Fitness assessment process to determine the objective information to further aid in program design. Body comp Cardiorespiratory fitness Movement quality |
A series of tests. What is tested. |
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If a client agrees to her fitness assessment where ship the personal trainers perform them? |
In a place with a sense of privacy out of the viewing eyes of other gym patrons. |
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When dealing with time constraints of fitness assessment may need to be performed |
On the following day (& can be used in conjunction with the first workout). |
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What is one of the scariest parts of starting an exercise program for anyone new to exercise? |
Having a sense of the first day on their own. |
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Before the end of the first meeting, what should personal trainers talk to the clients about? |
Whether they are ready to begin Whether they have everything they need Whether they know where they are going Whether they need more information |
Whether they...X4 |
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If the clients are new to a fitness facility, what should you have a conversation with them about? In this conversation it may be important to discuss the different kinds of what? Why? |
How to fit in. The different kinds of members attending the facility. Clients will feel more comfortable knowing that there are other people who are similar to them. |
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Discuss with your client what type of ___ is appropriate to wear for exercise.  |
Clothing |
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Having a knowledge that there are people similar to them and understanding the appropriate workout clothing can help curb any |
Social physique anxiety that clients may have. |
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Why is it important to discuss with new clients the effect of other exercises on their behavior? |
Because other individuals in an exercise environment influence another persons exercise behavior. |
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Studies have shown that people increase their effort & performance when |
Others are watching them, “social facilitation” |
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People want to create an impression that they are just as fat as the people exercising around them and may be reluctant to |
Admit that a workout is more strenuous for them than the person next to them. |
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People report lower ratings of perceived exertion RPE when they exercise |
Next to a person who gives the impression that the exercise is very easy then when they are alone. |
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