ACE Personal Trainer Manual 5 th Edition Chapter 4: Basics of Behavioral Change and Health Psychology Lesson 4.2

ACE Personal Trainer Manual 5th Edition

Chapter 4: Basics of Behavioral Change and Health PsychologyLesson 4.2

© 2014 ACE

• After completing this session, you will be able to: Identify the primary principles of behavioral change

(operant conditioning, shaping, and observational learning)

Identify strategies for behavioral change, including stimulus control, written agreements, behavioral contracting, and cognitive behavioral techniques

Implement basic behavior-change and health-psychology strategies to help clients adherence to their exercise programs

LEARNING OBJECTIVES

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PRINCIPLES OF BEHAVIORAL CHANGE

• The adoption of physical activity is a complicated process that requires replacing sedentary behaviors with healthy, active behaviors.

• This process of behavioral change is a gradual progression that requires effort, dedication, and commitment.

• A personal trainer must understand the factors that control behavior: Operant conditioning Shaping Observational learning Cognitions and behavior

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• Operant conditioning is the process by which behaviors are influenced by their consequences and examines the relationship between: Antecedents Behaviors Consequences

• Operant conditioning examines the behavior chains that lead to the engagement of certain behaviors and the avoidance of others, taking into account the consequences associated with each behavior: Behaviors are strengthened when they are reinforced. By using reinforcements, positive behaviors have

consequences that increase the likelihood of the behavior happening again.

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• The consequence following a behavior will influence the future occurrence of that behavior.

• Positive reinforcement:The presentation of a positive stimulus Increases the likelihood that the behavior will reoccur

• Negative reinforcement:The removal or avoidance of aversive stimuli following the

undesirable behaviorAlso increases the likelihood that the behavior will reoccur

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• Extinction: Occurs when a positive stimulus that once followed a behavior is

removed Decreases the likelihood of the behavior reoccurring

• Punishment: Consists of an aversive stimulus following an undesirable behavior Decreases the likelihood of the behavior reoccurring Increases fear Decreases enjoyment Must be used sparingly and only when appropriate

• It is important that trainers learn to provide appropriate feedback and consequences to clients’ behaviors.

• Actions that are done well should be positively reinforced and actions that need improvement should not be ignored.

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STRATEGIES FOR BEHAVIORAL CHANGE

• Stimulus control refers to making adjustments to the environment to increase the likelihood of healthy behaviors, such as: Choosing a gym that is in the direct route

between home and work Keeping a gym bag in the car that contains all

the required items for a workout Having workout clothes, socks, and shoes laid

out for early morning workouts Writing down workout times as part of a

weekly schedule Clients surrounding themselves with other

people interested in being active• The overall goal of stimulus control is to make

being physically active as convenient as possible.

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• Written agreements and behavioral contracting are effective behavior-change tools that can be used together or on their own to help people stick with their exercise programs.

• Written agreements: Should be developed first before contracts Can be between the personal trainer and client or just by the

client Should outline the expectations of the client and the trainer Decrease ambiguity and clarify the roles of all people involved Should be so specific that behaviors, attitudes, and commitments

are clearly outlined Will only be effective if the client has an active role in its

development Should be reviewed and adjusted at all program-modification

points

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• Once a written agreement has been established, an effective behavioral contract should be created.

• Behavioral contracts: Are created by both the personal

trainer and client Should outline a system of rewards

for maintaining the program and maximizing adherence

Rewards must be outlined by the client.

Rewards must be meaningful or they will not be perceived by the client as worth the effort.

Must be revised and updated as goals are met and programs are modified

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• Cognitive behavioral techniques are effective tools that influence behavioral change by targeting how people think and feel about being physically active.

• When using cognitive techniques, one must: Identify problematic beliefs that are barriers

to change Change the obstructive thoughts

• Effective cognitive behavioral techniques include:

Goal setting Feedback Decision making Self-monitoring

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• Goal setting is one of the most widely used and straightforward cognitive behavioral techniques.

• In order for goal setting to be most effective, goals must: Be included as a regular part of the exercise

program Be written following the SMART goal

guidelines (specific, measurable, attainable, relevant, and time-bound)

Clients should always be aware of what they are working toward and what it will take to get there.

Personal trainers should be able to clearly guide clients through the goal-setting process and help them understand how to set effective and appropriate goals.

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• Extrinsic feedback is most common and includes the reinforcement and encouragement that personal trainers give to their clients.

• As efficacy and ability build, trainers should: Taper off the amount of external feedback they provide Encourage clients to start providing feedback for themselves

• Long-term program adherence is dependent on a client’s ability to provide internal feedback.

• Clients must learn to reinforce their own behaviors by providing internal encouragement, error correction, and even negative consequences.

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• Decision making is reflective of a client’s ability to control a situation and choose appropriately among alternative courses of action.

• Personal trainers can teach effective decision-making skills by giving clients control over their own program participation.

• It is important that personal trainers: Do not make every decision and micromanage their clients’

programs Provide their clients the information needed to determine the

outcome of their programs Continuously educate their to give them the knowledge they

need to be successful on their own

© 2014 ACE


• Self-monitoring helps a client keep track of program participation and progress, or lack thereof.

• Self-monitoring is also:An information-gathering process that will help clients

and trainers identify potential barriers to successMost effective in the form of keeping a journal that

records thoughts, experiences, and emotions Extremely helpful in developing an effective plan for

long-term adherence• Only committed clients will be able to successfully

self-monitor, as it requires honesty and self-reflection.

© 2014 ACE

IMPLEMENTING STRATEGIES FOR BEHAVIORAL CHANGE

• No assessment tool is available that personal trainers can give to their clients that will provide all the information they need about self-efficacy, health beliefs, and readiness to change.

• Therefore, it is essential for the personal trainer to be able to:

Use effective and consistent communication to gain a better understanding about each client

Gather information through effective communication and observation for use in the program design and implementation

Continually gather information about the client’s attitudes, thoughts, and beliefs as part of each training session

Make minor adjustments and modifications to the program on an ongoing basis

Use feedback to be aware of the changes occurring with the client and make appropriate adjustments that maximize adherence

© 2014 ACE


Think about your own daily routine and how you may already be using some of the principles of behavioral change in your own life.

Are there any techniques you can encourage your clients to use to improve their program adherence or adoption of sustained healthy lifestyle changes?

© 2014 ACE

SUMMARY

• Helping others make changes in their exercise behaviors is a challenging and ongoing process. It requires a personal trainer to excel at

communication, rapport building, and program design. • A firm understanding of the theoretical behavior models

will provide personal trainers with the knowledge required to help their clients make lasting behavioral changes.

• The psychological component of exercise programming is also an ongoing process. Psychological states change and require unique

strategies to help foster positive behavioral modification.

Documents

ACE Personal Trainer Manual 5 th Edition Chapter 4: Basics of Behavioral Change and Health Psychology Lesson 4.2