Chapter 4 - Study Guide

What two skills can a personal trainer apply during the investigation stage to understand their client and elicit as much helpful information as possible while uncovering a client's motivation?

Active listening and motivational interviewing

Which of the following strategies is NOT one of the four interconnected components comprising the spirit of motivational interviewing? A. Collaboration. B. Dependence. C. Acceptance. D. Evocation

B. Dependence. The "spirit" of motivational interviewing is rooted in four key interconnected components: collaboration, acceptance, compassion, and evocation.

Which of the following is MOST effective in helping a client develop program adherence? A. "Providing the client with frequent changes in the program to prevent boredom. B. Having the client self-monitory by keeping an exercise journal. C. Implementing a reward system for each training session. D. Conducting fitness assessments every week to measure progress.

B. Having the client self-monitor by keeping an exercise journal. Research has shown that self-monitoring is one of the most effective ways to support behavioral change, including exercise program adherence and weight loss. Self-monitoring increases client self-awareness by acting as a mirror to give clients a more objective view of their behaviors. Self-monitoring systems also enhance client-personal trainer communication.

Which of the following statements BEST represents a SMART goal? A. "I will improve my cholesterol and blood pressure through better eating and exercise." B. "I will run 4 days per week, progressing my run time from 10 to 40 minutes for 5K in four months." C. "I will lose 20 lb for my trip to Hawaii in two months by exercising seven days a week." D. "I will try a new group exercise class each week to avoid boredom."

B. I will run 4 days per week, progressing my run time from 10 to 40 minutes for a 5K in four months. SMART goals should be specific, measurable, attainable, relevant, and time-bound. Goals must contain an estimated timeline as well as be realistically attainable.

A client has mastered the basics of body-weight squats and is now ready for more specific feedback to help refine their squatting technique. Which of the following stages of learning is BEST represented in this scenario? A. Associative. B. Cognitive. C. Autonomous. D. Independent.

A. Associative. In the associative stage of learning, clients begin to master the basics and are ready for more specific feedback that will help them refine the motor skill. So that clients do not learn the skill incorrectly, you must balance the giving of appropriate feedback with the suitable amount of feedback.

A client you have been working with for several months tells you that a close relative recently became seriously ill. Which of the following responses is most appropriate: A. "i'm so sorry. I can't imagine how difficult that must be for you." B. "Have you considered counseling? Some of my clients have had great success with it." C. "I'm sorry! What happened?" D. "That is terrible. Tell me more about what is worrying you."

A. I'm so sorry, I can't imagine how difficult that must be for you. Personal trainers are sometimes unsure of how to respond when clients share information that is very sad, such as a disclosure of a client's serious illness or the illness or death of someone close to the client. Often, a short response is all that is required, such as "I'm so sorry," "That must have been hard," or "I can't even imagine how difficult that must have been for you and your family." The personal trainer should follow the client's lead as to whether they want to say anything more on a topic.

During the initial client investigation stage, which of the following questions is MOST important to ask? A. "When can you schedule sessions with me?" B. "What are your short-term goals?" C. "Would you like to set a SMART goal?" D. "What are your likes and dislikes when it comes to activity?"

D. "What are your likes and dislikes when it comes to activity?" You should use the investigation stage not only to learn about a client's current health and fitness, but also to understand a client's exercise likes and dislikes. You should ask clients about their previous experiences with physical activity to uncover factors that furthered or disrupted exercise adherence. It is during the action stage that you can identify which learning pathway a client prefers by observing actions during learning situations and by listening for clues in language. Once you have been working with a particular client for a period of time, their preferred learning style should become apparent.

Which of the following behaviors would MOST likely help you develop rapport with a client during the initial session? A. Looking away from the client frequently to prevent staring; sitting with good posture and a slight forward lean. B. Speaking in a soft, friendly voice; leaning against the chair armrest with forearms loosely crossed. C. Holding direct, friendly eye contact; maintaining a constant smile and enthusiasm throughout the session. D. Speaking with confidence; using fluid hand gestures while speaking and hands comfortably resting when listening.

D. Speaking with confidence; using fluid hand gestures while speaking and hands resting when listening. Speaking in a voice that is firm and confident will communicate professionalism and direct and friendly eye contact will demonstrate that the client is the center of attention. People tend to be most comfortable when a speaker uses relaxed fluid hand gestures when speaking and quiet hands when listening.

Identify the stages of the client-personal trainer relationship.

Rapport, investigation, planning, and action.

How would you more positively rephrase the following exercise technique feedback statement? - Don't hold your breath:

Remember to breath

How would you more positively rephrase the following exercise technique feedback statement? - Don't arch your back:

Remember to keep your back in a long straight line.

How would you more positively rephrase the following exercise technique feedback statement? - You keep dropping your hips:

Remember to keep your hips elevated. Tighten the core and squeeze the glutes

Describe what takes place during the planning and action stages of the client-personal trainer relationship.

The planning stage involves setting goals, generating and discussing alternatives, formulating a plan, and evaluating the exercise program. In contract, the action stage involves the client participating in their exercise program. Here, the personal trainer may introduce the client to self-monitoring techniques.

In your own words, how would you effectively apply the OARS technique? - Reflective listening

You're frustrated that your efforts at exercising aren't getting the results you want. Family time spent being physically active outdoors is enjoyable for you. You're worried that it's too hard to lose weight.

In your own words, how would you effectively apply the OARS technique? - Summarizing

Your roommates always have junk food in the house and you're concerned that you won't be able to resist snacking on it when you're hungry. Your past experiences with physical activity have left you feeling anxious about your abilities and you feel this ultimately leads you to quit a new exercise program after the first few workouts. After you take a yoga class, you feel relaxed and also happy that you did something good for yourself.

Rewrite the following goal statements as SMART goals - I want to be healthier:

I will take walk breaks for every 1 hour I sit at my desk on 5 days of the week.

Compare a directing style of communication with a guiding style. What are the primary differences? Is one more effective for helping clients explore their ambivalence toward change?

In the common directing style of communication, the personal trainer takes charge of the conversation and advises a client on what to do, telling them how to best proceed by offering advice and specific direction. In contrast, motivational interviewing employs a guiding style of communication in which the personal trainer encourages, supports, and assists the client in the process of change. Motivational interviewing emphasizes establishing rapport, reducing resistance, and eliciting a client's own argument for change, or change talk. The aims of the process are to support people as they resolve their ambivalence toward behavior change, decide to make a change, and then persevere with the new behavior. Miller and Rollnick note that confrontational forceful, guilt-ridden, and authoritarian approaches are contraindicated in motivational interviewing.

Which stage of the client-personal trainer relationship is characterized by discussions about the client's health, fitness, and lifestyle?

Investigation

How would you more positively rephrase the following exercise technique feedback statement? - Don't look down:

Keep your eyes looking directly in front of you.

What is the MOST effective way to teach a new exercise to a client? A. Show the client how to do the exercise, then have the client perform the exercise while mirroring to provide an example of good form. B. Tell the client what the exercise is, demonstrate the exercise, and have the client perform the exercise while providing feedback.C. use photos of the exercise while explaining it to the client, and then have the client perform the exercise while providing feedback. D. Have the client perform the exercise while providing verbal instructions to coach them through it with proper form.

B. tell the client what the exercise is, demonstrate the exercise, and have the client perform the exercise while providing feedback. "Tell, show, do" illustrates a good way to introduce a new skill. You should begin with a very short explanation of what you are going to do and why. You should then demonstrate the skill accurately and allow clients time to watch. Once you have "told and shown," the client is ready to "do,: or perform the motor skill. People learn more quickly when they focus on performing the mortar skill without being distracted by talking or listening. You should observe the client's practice and prepare to give helpful feedback.

A client mentions they prefer tactile feedback and spotting while exercising. This strategy is MOST likely indicative of which learning style? A. Visual. B. Associative. C. Kinesthetic. D. Cognitive

C. Kinesthetic. A kinesthetic learner may prefer to be supervised with a hands-on approach and may speak about "feeling" movements, as opposed to a learner who is more auditory or visual in nature.

During the investigation stage, which of the following statements BEST describes active listening? A. Asking the client closed questions to encourage them to share relevant information. B. Listening carefully to the client while reconstructing the information based on the listener's own beliefs. C. Empathetically listening to a client while maintaining an open mind and trying to put yourself in the client's shoes. D. Recording detailed notes while the client is speaking.

C. empathetically listening to a client while maintaining an open mind and trying to put yourself in the client's shoes. Active listening occurs when a personal trainer listens to a client carefully, with empathy, and with an open mind, trying to put themself in the client's shoes. When trying to listen effectively you should give clients your full attention.

In your own words, how would you effectively apply the OARS technique? - Affirmations

Clearly, you've spent some time thinking about exercise and have even tried a few workouts on your own. You really tried hard this week! Your intention was good even though it didn't turn out exactly as you planned.

In which stage of learning should a personal trainer implement the "tell, show, do" teaching technique?

Cognitive stage

In your own words, how would you effectively apply the OARS technique? - Open-ended questions:

Why is it important to you to get more physical activity into your day? What would you gain by exercising more? How can I help you with being more physically active?

True of False? If an individual has purchased a gym membership and personal-training sessions, this is a good indicator that they are committed to making lasting behavior change.

False

Rewrite the following goal statements as SMART goals - I want to exercise more:

I will begin exercising by walking 30 minutes at lunch on 3 or more days of the week.

Rewrite the following goal statements as SMART goals - I want to "tone up":

I will lift weights 3 days a week and practice yoga on 2 days of the week.

Using the following client scenario, create a dialogue you could have while utilizing the three steps for using the importance ruler: 1 - find out one lifestyle change the person wants to make; 2 - ask the person to rate the importance of this change; and 3 - give a short verbal summary of what you heard the person say. In her initial communication with you, Sarah indicates that she's interested in losing weight and enhancing overall strength and stamina. What might the conversation sound like?

Personal Trainer: "I Understand you want to lose weight and build your strength and stamina. What is one lifestyle change you would like to make that relates to your goals?" Client: "I would like to begin exercising - maybe 3 days a week to start" Personal trainer: "That's a great way to begin this journey. On a scale of 0 to 10, how important is it for you to make this change?" Client: "I haven't really considered that, but I guess I would have to say a 6." Personal Trainer: "What makes you identify a 6 instead of a 4?" Client: "I guess I say a 6 and not a 4 because I've already taken some steps to begin this change. I've hired you as my personal trainer and have started evaluating other ways to build in activity throughout my day such as walking my dog before or after work and taking my kids to the park. Ultimately, I need to be in better shape so that I can have more energy for my family." Personal trainer: "That's great! Increasing your activity each week is important to you so that you can engage with your family and feel more energized in the process."

Becky, a personal-training client, is having a difficult time dealing with some emotional stress on the day of a scheduled training session. She arrives and confides to you that she's learned her best friend was diagnosed with cancer. You respond by stating, "Let me give you the number to a counselor I know. I think she can really help you." Examine this response and decide if it was the best way to respond to Becky's situation. How might you respond differently to this difficult disclosure?

Personal trainers are sometimes unsure how to respond when clients share information that is very sad, such as a disclosure of a client's serious illness or the illness or death of someone close to the client. Often, a short response is all that is required, such as "I'm so sorry," "That must have been very hard," or "I can only imagine how difficult that must have been for you and your family." You should follow the client's lead as to whether they want to say anything more on a topic or not. If the situation affects exercise program design in any way, the personal trainer can turn the conversation back to the practical details. For example, "Now that you will be helping your friend get to and from their treatment appointments, what is the best time for you to get to the fitness center?"

What is the most appropriate way to approach a situation in which a personal trainer needs to touch a client when explaining or spotting an exercise? What might be the consequences if a personal trainer does not remain cognizant of this boundary?

Personal trainers should discuss their training methods early in the client-trainer relationship, explain the purpose of any physical contact, and ask clients for permission for this type of contact. If the personal trainer does not remain cognizant of this boundary, they risk making the client feel uncomfortable or violated in some way.