Chapter 10: Fitness Goal Setting and Leadership

Personal Qualities of Fitness Coaches

-Bedside Manner

Preformance goal orientation

-internal standards; success is a function of comparing present with previous performance. -the process of achieving goals is more important than the final product, which reflects a preference for setting and reaching performance (process) goals -The challenge to health care providers and coaches, such as personal trainers and registered dietitians, is to determine the exerciser's needs and preferences and then provide goal-setting strategies that meet those needs.

for optimal motivation from goal setting

-it is best to assume responsibility for behaviors that are under the person's direct control

High Goal Orientation

-people who have a need to set goals and are highly motivated to meet their goals -If they perform particularly well in achievement settings, that is, they are highly motivated in competitive situations in which their competence is evaluated, they are said to have a high need to achieve and they tend to prefer achievement-oriented situations

Pygmalion effect

-posits that we tend to per-form at levels consistent with the expectations of others. Fitness clients will respond better to relatively higher expectations. -Expect more and you get more back.

factors in setting challenging but realistic goals include (Challenging but Realistic)

-the exerciser's performance history, -pretest data, -comparison of the exerciser's performance with others who possess similar characteristics, -and monitoring of the exerciser's level of commitment, available time, and other

The challenge to health care providers and coaches, such as personal trainers and registered dietitians, is to determine the exerciser's needs and preferences and then provide goal-setting strategies that meet those needs. Studies to determine the effectiveness of goal setting??

-to improve motivation and enhance perceived competence, goals should be based on performance—what the person actually does—rather than a particular outcome (the end result); • goals that relate to improving one's appearance, losing weight, or winning a competitive event (outcome goals) are not always under the exerciser's control; and • this finding reduces the purposes of goal setting, which should be to focus the participant's effort and to increase motivation.

Short term and longterm

Experiencing early success is crucial to a person's commitment to persist in the task that will lead to achieving the goal

Sample Strategies to Overcome Perceived Barriers to Starting an Exercise Program

Sample Barrier The client doesn't have enough time to exercise. -Sample Strategies • Use time management skills to create one hour of exercise time at least three days per week. - • Have a coworker handle the exerciser's responsibilities during lunch on Tuesday and Thursday and take over the coworker's responsibilities on Monday and Wednesday. • Organize a group exercise program (for a corporate rate) for coworkers located in the workplace, outdoors, or at a nearby fitness club.

Longterm Goals

allow people to evaluate the quality of their performance when compared with goals that were established early in the designated time frame

Goal setting requires

discipline and persistence over time in achieving challenging goals

One person who has enormous credibility and an important role in helping exercise participants achieve their aspirations is the fitness or exercise coach, referred to in this chapter as a fitness coach

fitness coach

Positive feeling from bedside manner promotes

mental health and general well-being, which improve healing and overall physical health.

The implication for working with clients in the fitness industry is (interpersonal skills)

that motivation is multidimensional.

Examples of specific goals

"I will 'look the ball' into my hands with every catch" and "I will kick the soccer ball into the left half of the net on at least 8 out of 10 attempts."

Interpersonal Skills

-Be sensitive to the client's needs and medical history. -Empathy must be taught -People in the health and fitness industry must show their clients compassion in addition to providing challenges to improve their health and well-being. Clients can detect sincerity and phonniness -Demonstrating genuine compassion toward the people who depend on the expertise of professionals is essential to building motivation. -Always let your clients tell you their story -Effective fitness coaches can listen to the stories of others, but sometimes they may also help clients change their stories from "This is why I cannot" to "This is why I can."

Goals includes 2 basic components (Direction and quality of behavior)

-Direction -Amount or quality of behavior

Effective goal setting

-Direction and quality of behavior -Personality or disposition -Goal setting guidelines in exercise settings

Performance based goals that are observable and measurable promote (Observable and Measurable)

perceived competence, fulfill the performer's need to achieve, and therefore improve intrinsic motivation.

2 types of goal orientation ppl possess

performance and outcome

companionship support

reflects the availability of others with whom one can exercise, such as an exercise group.

Direction

represents focusing one's behavior on a particular outcome.

Performance and Outcome Goals

-Goal orientation becomes stronger when exercisers increase their perceived competence, master new tasks, or improve their skills

Strategies for fitness coaches and personal trainers

-Groups have a high motivational effect on people who thrive on social support aka companion support

Fitness coaching and exercise class leadership are an art and a science

-It's an art in that the fitness coach needs effective communication skills and other personal qualities (e.g., caring about exercise participants, being self-motivated to demonstrate compassion and sensitivity toward others). -it's a science because fitness coaching requires good teaching skills, a high fitness level, and extensive knowledge of fitness principles and movement techniques

Communication Skills

-Learn and use each group member's first name. - -This promotes trust between the fitness coach and his or her clients. -Exercisers who are addressed by their first names become less intimidated by the authority figure and feel more connected to the group. -The nonverbal message is that the fitness coach, often called a personal trainer, knows and recognizes them. -Trust is based on familiarity. -This suggestion does not include socializing with clients; rather, it means making an effort -to let clients tell their stories; -allowing free expression of feelings, especially on body-related and health-related issues; -discussing their hopes and desires for improving fitness and reaching other goals; - -- -discussing topics unrelated to exercise so that trust and familiarity begin to take root; -and showing a genuine concern for the client not only as a client but as a person.

Goal and Personality

-More than one disposition is related to the person's need and preference for setting goals and the effectiveness of goal setting on motivation and subsequent performance level -need achievement, goal orientation, and goal-setting style each reflect the influence of goal setting on the individual. -Ex. High Goal Orientation

several guidelines for the proper use of goal-setting techniques in exercise settings

-Ob

What can limit their performance? (Interpersonal Skills)

-Some people are unable to perform certain exercises due to physical limitations or poor fitness. -These individuals should not be humiliated in the presence of others if they cannot perform every repetition or demonstrate all exercises correctly -Previous medical problems and conditions may also limit client performance. -Finally, people differ in their comfort with exercising in a public setting, particularly among other exercisers who may be younger, fitter, and leaner

Goal-Setting Guidelines in Exercise Settings

-The practice of setting goals has enormous potential for improving the performer's motivation, attentional focus, and sense of achievement and competence. -Sometimes goals add pressure and anxiety to tasks that the performer otherwise views as pleasant and enjoyable.

Outcome goal orientation

-concerns maintaining positive views of one's competence while avoiding negative judgments. --This is accomplished in exercise settings by proving, validating, or documenting fitness improvements, typically through social comparisons (e.g., "I can run as far and fast as anyone else my age"). -Positive social comparisons are essential in order to maintain high perceived competence.

Science of goal-setting (Observable and Measurable)

-detecting evidence that a performance goal has been met. This evidence is based on outcomes that are observable and preferably measureable.

Direction and quality of behavior

-goals have value in motivating people to take direct action -by concentrating on a particular outcome, - -increasing their mental and physical effort, and creating new strategies to solve problems, - -improve the motivation to maintain effort, and -adhere to a predetermined plan of action.

The characteristics associated with a good bedside manner have strong implications for exercise and fitness coaches.

-hard to define and quantify -positive personal qualities, most people can identify communication skills and behavior patterns that reflect professionalism and genuine concern for the exercise client's well-being.

Consider prescribing to each client a self-monitoring checklist as part of the action plan. The checklist may include

-include guidelines for the exerciser's thoughts and actions before, during, and immediately following exercise sessions. -It may also include lifestyle changes to improve energy, weight management, and general health

Bedside Manner (Personal Qualities of Fitness Coaches)

This concept refers to the physician's ability to demonstrate compassion, empathy, sincerity, genuineness, humor, authenticity, and honesty in addition to competence. -A positive bedside manner builds trust and loyalty in the doctor-patient relationship, and patients are more likely to feel confident and positive about their health status.

Effective fitness coaching are

are capable of conducting an array of fitness tests. -You should develop fitness testing and prescription skills, including tests for upper- and lower-body strength, tests that measure cardiorespiratory fitness (e.g., submaximal V. O2 ), percent body fat, and joint flexibility, among others. -Test results should be used to generate an exercise prescription that is tailored to the client.

Goal setting

has strong motivational properties - helps focus the performer's effort and provides a means to monitor progress or performance success -setting even moderate goals led to significant improvement in performing sport skills or other motor tasks.

Amount or quality of behavior

indicates a minimal standard of performance that is anticipated and desired

The critical factor responsible for motivational behaviors

is perceived competence or ability, and a person's -goal orientation influences the development of perceived competence and how it affects achievement behavior, such as the need to become fit and lose weight

The single most important factor that builds perceived competence is

learning and performing new skills that eventually lead to attaining short-term and long-term goals—there is no greater motivator in pursuing one's goals than success. -Success is planned

Fitness coaching includes

maintaining a level of fitness and physical appearance that are commensurate with clients' expectations. -Fitness coaches are also fitness models to their clients.

The action plan for exercise consists

of the preset routines and a schedule for carrying out these routines that is consistent with meeting goals. -also allows clients to set and monitor reasonable expectations about meeting their goals. -Participants need a structure within which to maintain their exercise efforts and aspirations

Meeting challenging goals requires

optimism

One reason so many post cardiac exercise rehabilitation programs are so popular is

the social element; patients enjoy showing up to exercise because they have the opportunity to interact with others with similar medical conditions, and they have established friendships.

Goals are more motivational when (Self-Set Versus Externally Set)

they are negotiated between the performer and the person to whom the performer is accountable.

They lose credibility if

they do not live up to their instructions and motivational statements by appearing unkempt and being unable to perform the exercises they are asking others to perform. Therefore, always strive to maintain your own high level of fitness and healthy physique.

Good fitness coaches are able

to show clients how to correctly perform all exercises being prescribed, including resistance exercises, floor exercises, stretches, and movements that are accompanied by music.

Short-term goals in exercise settings

usually ranging in time from immediately to one week, are needed to reinforce the exerciser's sense of competence and success early on.

Motivation starts with

wanting—that is, a strong desire to set and meet challenging goals for changing one's life and living a life consistent with one's values, including replacing self-destructive behavior patterns with healthier habits.

Behavioral characteristics of high-quality fitness coaches that promote the client's willingness to begin and adhere to programs that improve fitness and help the client reach short-term and long-term goals:

• Maintain your own high level of fitness and healthy physique. • Develop fitness testing and prescription skills. • Demonstrate correct exercise technique. • Teach exercise skills and techniques. • Develop an action plan, also called an exercise prescription, in detail and teach clients how to keep written records of their progress. • Build client relationships to promote trust and loyalty. • Agree with the client on future directions and actions. • Keep records to demonstrate exercise adherence, attendance, and improvement. • Provide recognition and approval of client effort and performance outcomes. • Be sensitive to the client's individual needs and medical history. • Demonstrate a caring attitude; show empathy. • Let clients tell you their stories. Be patient and allow them to provide as much information as they feel comfortable communicating. • Be a good listener. • Introduce clients to others of similar ages or fitness levels who also exercise in the facility or program. • Know that outcome is not the only thing that matters. • Remember the self-fulfilling prophecy. If you expect more from clients—within reason and the reality of their limits—they are more likely to achieve more. • Make exercise and the fitness environment enjoyable and fun.

Sample Strategies to Overcome Perceived Barriers to Exercise Adherence

• Obtain test data on several fitness pretests and compare with test scores after two (or three) months to detect improvement. • Obtain test data on other health-related measures such as lipids profile (cholesterol), waist circumference, and percent body fat. • See a mental health professional to be tested for psychological measures such as chronic depression, chronic anxiety, and attitude toward exercise scales that might impede adherence to an exercise program. • Obtain counseling from a qualified mental health professional to address personal issues. • Obtain consultation from a registered dietitian or fitness coach who will provide behavior guidelines for further health and fitness improvement

Performance were optimal when goals were

• set in absolute (observable) terms, • short term as well as long term, • set with the participation of the subject (e.g., athlete, exerciser), • quantifiable (measurable), • made public to enhance accountability (although this can create anxiety and remove confidentiality if not done appropriately).