NSCA-CPT: Goal Setting and Motivation

Two Dimensions of Motivation

1. A directional aspect that influences the choices clients make about their time and commitment 2. The intensity with which they pursue those choices

Identifying and Modifying Self-Talk

1. Ask the client to notice self-talk throughout the day and realize what they think creates mental pictures, words, and feelings in their head 2. Direct the client to identify their self-talk at the same time each day (preferably right before training) and write it down 3. Ask the client to draw a line down the middle of the sheet and write what their self talk is saying on the left side. If the self-talk in negative, ask them to write down what they could say instead on the right side. 4. After identifying some positive self-talk phrases, ask the client to come up with some on their own and repeat them out loud to them 5-6 times a day.

Four types of Influences that Affect or Build Self-Efficacy

1. Performance Accomplishments 2. Modeling Effects 3. Verbal Persuasion 4. Physiological Arousal or Anxiety

Tips for Effective Goal Setting

Determine the client's needs and desires, and agree and plan out the long-term goals Figure out the steps and short-terms goals that will lead the long-term goal achievement. When first starting with a client, base goals off of achievement rather than on a measured result (eat a healthy breakfast every morning) Recognize that the absence of required knowledge can often hinder the achievement of long-term goals Once the client progresses, begin the set more aggressive and measurable goals and attach a time frame to each goal Always check to make sure that the client believes the goal is attainable Make sure the goals are compatible with one another Prioritize the goals. If the client has a huge list of goals, pick three that are and put them in order of importance

Intrinsically Motivated Behavior

Done for the sense of enjoyment derived from it (exercising because you like to do it)

Extrinsically Motivated Behavior

Done to achieve a goal or outcome (Someone who exercises for an external reward)

Effect of Rewards on Intrinsic Motivation

External rewards may inhibit intrinsic motivation

Identifying False Beliefs

False beliefs including "no pain no gain", severely restricting food intake, or that their bodies will not respond to exercise as other's do, need to be clarified by the PT.

Two Factors that are Critical to the Success of a Goal-Setting Program

Feedback Reinforcement

People Are Driven to Act Based on Two Stimuli

Feel a compulsion to move toward a desire (pleasure) or feel a need to move away from pain

Goal Orientations and Perceived Ability

Focus on the clients desired goals and expected outcomes and develop a sound plan of action WITH the client

Process Goals

Goals that clients have a high degree of personal control over; Amount of effort applient during a workout, exercise form, technique, positive attitude

A Well-Constructed Short-Term Goal

Is challenging (50% chance of success); A challenging short-term goal will elicit the effort and intensity from the client that will result in a meaningful and psychological change.

Feedback

Knowledge of results; Identify what your client truly wants and needs

Practical Motivation Techniques

Let the past go. If the client feels as if he or she failed to obtain the benefits of an exercise program in the past, focus instead on the future goals.

Practical Principles of Effective Goal Setting

Make goal specific, measurable, and observable Clearly identify time constraints Use moderately difficult goals Record goals and monitor progress Diversify process, performance, and outcomes Set short-term goals to achieve long-term goals Make sure goals are internalized (clients set them themselves)

Performance Goals

More difficult to achieve than process goals; self-referred personal performance rather than comparing performance to others

Modeling Effects

Observing others perform a target behavior can increase self-efficacy by enhancing imitative behavior. Ex: Seeing someone with similar body type, age, gender, etc lose weight may make clients more confident in them losing weight.

Practical Motivation Techniques

Offer choices whenever possible. Keep the client involved in the decisions, but offer choices that are equally beneficial.

Verbal Persuasion

Offering encouragement to a client from a person who possesses expertise in that given area

Stage of Rediness

Precontemplation Contemplation Preparation Action Maintenance

Lower Boundary

Previous best 1RM performance

Types of Goals

Process Goals Outcome Goals Performance Goals

Minimizing Procrastination

Procrastination comes from indecisiveness (does the future pain outweigh the benefits), so PTs have to think beyond a single session and influence clients to make the decision to exercise for the long-haul.

Relaxation Exercise for Mental Imagery

Progressive relaxation: Tighten each muscle group, one group at a time and follow each contraction with a full relaxation. Focus on differentiating between the sensations of each muscle state

Purpose of Setting Long-Term Goals

Provide a meaningful pursuit for the client. The trainer assumes that a long-term goal selected by the client has a high level of meaning and purpose, and provides a destination that the client values.

Purpose of Setting Short-Term Goals

Provides a strategy to achieve a long-term goal via attainable steps.

Power of Behavioral Reinforcement

Psychologically, the client may experience in increase in self-esteem or self-efficacy Neurobiologically, the body releases dopamine

Practical Motivation Techniques

1.Have the client keep an exercise journal to document baseline measurements and each workout. Have them record emotions, meals, and perspectives as well.

Practical Motivation Techniques

2. Begin the workouts with familiar activities. Lack of familiarity can frustrate clients and lead to a lack of desire.

Practical Motivation Techniques

4. Provide feedback often. Look for small achievements.

Practical Motivation Techniques

5. Model the appropriate behavior for a fitness lifestyle; act as a role model

Practical Motivation Techniques

6. Prepare the client for periods during which momentum may be disrupted. Even the most dedicated individuals lower the intensity of their training occasionally.

Practical Motivation Techniques

9. Substitute a "do your best" outlook for a "be perfect" outlook. Teach clients to understand that giving total effort and commitment is the equivalent of excellence.

Motivation

A psychological construct that arouses and directs behavior

Goal Setting

A strategic approach to behavioral change by which progressive standards of success are set in a n attempt to increasingly approximate a desired standard of achievement

Performance Accomplishments

Achieving success has more impact than anything else on raising a client's self-efficacy

The Self-Determination Continuum

Amotivation External Regulation Introjected Regulation Identified Regulation Integrated Regulation

Self Determination Theory

An individual is participating in the activity for their own fulfillment as opposed to trying to meet the expectations of others

Construct

An internal drive or neural process that cannot be directly observed but must be indirectly inferred from observation of outward behavior

Punishment

Any act, object, or event that decreases the likelihood of future behavior when the punishment follows that behavior

Reinforcement

Any act, object, or event that increases the likelihood of future behavior when the reinforcement follows the target behavior

Behaviorism

Behavior is molded or shaped by its consequences

Identified Regulation

Client accepts the personal trainer's instructions as beneficial but primarily follows the leadership of the personal trainer instead or initiating exercise behavior

External Regulation

Client engages in behavior to avoid punishment, not personal satisfaction

Amotivation

Client has a total lack of intrinsic or extrinsic motivation

Outcome Goals

Client has little control over; exemplified by social comparison (winning or beating an opponent). Outcome goals have a lower chance of success than process goals

Integrated Regulation

Client personally values exercise behavior, internalizes it, and freely engages in it; the client and the PT agree on the goals for the client.

Introjected Regulation

Client views exercise and training behavior as a means to a valued end

Upper Boundary

Compute the average of recent performances and determines the difference between the average and the best performance. The difference is added to the pervious best

Positive Reinforcement

"Gives" something to the client in response the their behavior Ex: giving praise and congratulations after a hard workout

Negative Reinforcement

"takes away" something from the client in response the their behavior Ex: Relieving the client of a disliked chore

Diversified Goal Setting

Setting a mix of short and long-term goals in a variety of categories including nutrition, biomechanics, psychological and physiological.

SMART Goals

Specific Measurable Action oriented Realistic Time bound

Self-Efficacy

The degree to which the client is confident about performing the task and by the maintenance of that belief in the face of failure or obstacles

Estimating Interval Goals Via Performance Variability (strength)

The limits of the goal are established in the form of a lower (most attainable) and higher (most challenging) boundary of success

Precontemplation

The person does not intend to increase physical activity and is not thinking about becoming physically active

Contemplation

The person intends to increase physical activity and is giving it a thought now and then, but is not yet physically active

Maintenance

The person is accumulating at least 30 minutes of moderate-intensity physical activity on five or more day a week, and has bee doing so for six months or more

Action

The person is accumulating at least 30 minutes of moderate-intensity physical activity on five or more days of the week, but has done so less than six months

Preparation

The person is engaging in some activity, accumulating at least 30 minutes of moderate-intensity physical activity at least one day per week

Positive Punishment

The presentation of something aversive to discourage a behavior

Target Behavior

The probability that an operant will be repeated in the future increases when the behavior is reinforced

Negative Punishment

The removal of something to discourage a behavior

Visualization

Using the ability of the brain to draw and recall mental images that can help a client learn how to create positive emotional responses and improve motivation.

Questions to Help Identify False Beliefs?

What is your ideal approach to getting in shape? What have you tried in the past to achieve the fitness results you want? What exercise and nutrition strategies do you feel are important? What do you feel you need to do to reshape your body and improve your health?

Visualization Exercises

Witnessing a past success Witnessing a success yet to be Witnessing the value